Yoga for slimming and abdominal breathing

Complete Yoga Breathing combines abdominal breathing, chest breathing and shoulder breathing into one to achieve the best breathing effect. When you practice it for a long time, you will find that you will breathe in this way in your daily yoga practice and life and it will become a habit. The entire breathing process should be smooth and gentle. Each stage should not be separated, but should be done in one go, like waves gently rising and falling from bottom to top, and then from top to bottom.

Yogic full breathing is a must in most pranayama practices. During the breathing process, when you have mastered the breathing method and intention well, you can stop doing shoulder breathing and just combine abdominal and chest breathing. But be careful to breathe naturally without using any external force.

This exercise can be done at any time, but is especially useful for calming down when you are nervous or angry. However, it is best to include this breathing method in your daily yoga practice and not to do it continuously for a long time. You can practice this breathing technique for a few minutes every day before doing other breathing techniques or yoga meditation.

Exhale

Start by sitting or standing in a relaxed position with your spine and head perpendicular to the ground and your arms hanging naturally or resting on your legs. Start by exhaling slowly, and use the contraction of the abdominal muscles to expel the gas out of the abdominal cavity. When the abdominal cavity is completely recessed into the body, begin to slowly contract the ribs. The contraction of the ribs can expel the remaining gas in the body out of the chest cavity until the gas is completely exhaled.

Inhale

Now we enter the cessation phase, where we stop breathing while the abdomen and chest cavity are completely indented, and hold for about 2-3 seconds;

Then comes the inhalation phase, which is the exact opposite of the exhalation phase. We first relax the ribs and let the air slowly fill your chest cavity. Try to inhale as much as possible to expand your chest to the maximum extent. Continue to inhale gently, slowly relax your abdomen, and your abdomen will gradually bulge. At this point, we have completed the entire yoga breathing process. Hold your breath

When you first start practicing, hold your exhalation and inhalation for 5 seconds each, and holding your breath only takes 2 seconds. Then, after a period of gradual practice (which takes about a month), begin to prolong the time of exhalation, inhalation, and breath holding. When practicing, you should always observe changes in your body. If you have difficulty breathing after a while, it means that the time you take is not suitable for you, and you need to adjust the time of exhalation, inhalation and breath holding. When practicing correctly, your body will sweat slightly, especially on the top of the head. Don't worry, it means that your body is entering a good cycle, and the toxins in the body are slowly being discharged from the body with yoga breathing methods, and the body is being purified.

Practice Method

Sit comfortably or lie on your back and relax your whole body.

Inhale slowly and deeply, keeping your chest still and allowing your abdomen to slowly and completely expand outward.

Breathe very slowly, without making any audible breathing sound. Feel the air moving into the lower lungs and your abdomen filling up with air.

After the abdomen has expanded, the chest cavity naturally connects with the expansion of the abdomen, expanding the chest cavity upward and outward as much as possible, and the abdomen naturally contracts slightly inward.

After the chest cavity has expanded, the collarbone and shoulders rise slightly to fill the upper part of the lungs with air. When exhaling, first relax your shoulders, collarbone, and upper rib cage, then contract your chest inward and downward. Finally, pull your abdomen inward as much as possible to empty the air in your lungs.

The entire exhalation process should be very harmonious and smooth. This is a complete yoga breathing exercise.

For beginners, practice 5-10 times a day, and gradually extend the practice time to 10 minutes.

benefit

Yoga breathing increases the amount of oxygen inhaled, increases lung capacity, purifies the blood, and increases vitality and endurance. It can enhance the activity of the digestive organs, eliminate and cure digestive system diseases, affect the endocrine glands, and promote the activity of the ovaries and testicles.

Notice

Be sure to develop the habit of using yoga breathing in your daily life.