Hey there! When it comes to shedding those extra pounds, we usually think about hitting the gym or following strict diets. But did you know that the way you breathe can also play a significant role in weight loss? Yup, you read that right! Pranayama, the practice of controlled breathing, can be a powerful tool to help you on your weight loss journey. It’s not just about inhaling and exhaling; it’s about using your breath strategically to boost your metabolism, improve digestion, and achieve overall well-being. So, in this blog, we’re going to dive into the world of pranayama and discover how you can breathe your way to a slimmer you. We will also explore the top 5 Pranayama for weight loss. So, without further ado, let’s get started!
Pranayama For Weight Loss : How It Works?
Let’s understand how our breathing can help us in shedding all those extra pounds. And find out how to lose weight by breathing.
Pranayama, the practice of controlled breathing, can have a positive impact on weight loss by influencing various physiological processes in the body. Here’s how pranayama can help you shed those extra pounds, supported by scientific research:
Boosting Metabolism:
Research has shown that specific pranayama techniques can increase metabolic rate, leading to more efficient calorie burning. For instance, a study published in the Journal of Human Ecology examined the effects of Kapalabhati pranayama on resting metabolic rate. The results indicated a significant increase in metabolic rate, suggesting its potential for weight management (Tyagi et al., 2011).
Improving Digestion:
Pranayama practices, such as Nadi Shodhana (Alternate Nostril Breathing) and Kapalabhati, can improve digestion and enhance nutrient absorption. A study published in the International Journal of Yoga Therapy investigated the effects of pranayama on digestive functions. The findings revealed improvements in gastrointestinal functioning and nutrient assimilation (Srinivasulu & Venkateswarlu, 2012).
Enhancing Mind-Body Awareness:
Practising pranayama for weight loss cultivates mindfulness and enhances mind-body awareness. This heightened awareness can help you tune in to your body’s hunger and satiety cues, making you more mindful of your eating habits. A study published in the Journal of Obesity examined the effects of yoga, including pranayama weight loss, on mindfulness and eating behaviours. The results indicated improvements in mindfulness and reductions in emotional eating (Daubenmier et al., 2016).
5 Best Pranayama For Weight Loss
Now that we know the science behind breathing exercises for weight loss, let’s explore 5 best practices that can help you in achieving the body of your dreams.
1. Bhastrika Pranayama (Bellows Breath):
Bhastrika Pranayama is one of the best breathing exercises for weight loss. It involves rapid and forceful inhalations and exhalations through the nose. To practise Bhastrika Pranayama for weight loss, sit in a comfortable position and take a deep inhalation, then forcefully exhale through the nose. Repeat this pattern rapidly for a specific number of rounds.
Bhastrika Pranayama stimulates the metabolic rate and increases oxygen intake, which can boost calorie burning and aid in weight loss. The vigorous breathing also helps to activate the abdominal muscles and improve digestion.
2. Kapalabhati Pranayama (Skull Shining Breath):
Kapalabhati Pranayama is a powerful technique that involves forceful exhalations and passive inhalations. To practise kapalbhati for weight loss, sit with your spine straight, take a deep inhalation, and then forcefully exhale by contracting your abdominal muscles. Allow the inhalation to happen naturally without effort. Repeat this cycle at a rapid pace.
Kapalabhati Pranayama helps to increase metabolism, improve digestion, and stimulate the abdominal organs. The forceful exhalations also help to release stagnant energy and toxins from the body hence make the weight loss process smoother.
3. Anulom Vilom Pranayama (Alternate Nostril Breathing):
Anulom Vilom is another best pranayama for weight loss. It involves alternating the breath between the left and right nostrils. To practise it, sit comfortably, close your eyes, and use your right hand to close your right nostril with your thumb. Inhale deeply through the left nostril, then close the left nostril with your ring finger and exhale through the right nostril. Repeat this cycle, alternating the nostrils.
Anulom Vilom Pranayama helps balance the flow of energy in the body and promotes overall well-being. By reducing stress and promoting relaxation, it can prevent emotional eating and support a healthy weight loss journey..
4. Ujjayi Pranayama (Victorious Breath):
Ujjayi Pranayama is characterised by a gentle constriction of the throat, creating a soft whispering sound during breathing. To practise it, sit comfortably, close your eyes, and take slow, deep breaths through your nose. Constrict the back of your throat slightly, creating a subtle ocean-like sound as you inhale and exhale.
Ujjayi Pranayama promotes deep breathing and increases oxygen intake, which helps to relax the body and mind. By reducing stress and promoting mindfulness, it can support healthy eating habits and weight management.
5. Nadi Shodhana Pranayama (Alternate Nostril Breathing):
Nadi Shodhana Pranayama involves using the thumb and ring finger of your right hand to alternate the flow of breath between the nostrils. To practise it, sit comfortably and place your thumb on your right nostril, closing it off. Inhale deeply through the left nostril, then release the thumb and use your ring finger to close the left nostril while exhaling through the right nostril. Continue this pattern, alternating the nostrils.
Nadi Shodhana Pranayama helps balance the flow of energy in the body and promotes a sense of calmness and focus. By reducing stress and supporting overall well-being, it can prevent emotional eating and aid in weight management.
Conclusion
So, here we have provided you with the answer to the most common question, “ Does pranayama reduce weight?” And now that you know it does, what is stopping you from trying it out? Weight loss is a holistic process, so we need to work in accordance with the demands of our body. The above mentioned breathing exercises for weight loss can make your weight loss journey a smooth sailing one! So try them out and tell us how they worked out for you.
Resources:
- http://repository-tnmgrmu.ac.in/10172/3/460215918jancy_rani.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144606/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4898945/
Mr. Vijay Kumar Pandey is an eminent Yoga teacher with 15 years of experience. He excelled himself in Iyengar Yoga under the guidance of revered master BKS Iyengar Read More