Can you believe that breathing exercises can reduce your waist circumference? Modern busy individuals know how important it is to have exercises that can be done anytime and anywhere. Today, we introduce easy and effective breathing exercises for you. Let’s find out together how deep and slow breathing can strengthen your abs and core!
The Importance of Breathing Exercises
Nasal Breathing
Nasal breathing is fundamental to health. It filters out foreign particles through nose hairs and sends air to the lungs adjusted to the right temperature and humidity. Breathing through the mouth allows bad air to enter the body directly, reducing oxygen absorption, leading to decreased concentration and chronic fatigue. Healthy breathing starts with nasal breathing.
Diaphragmatic Breathing
Diaphragmatic breathing is a common breathing technique, but it is essential to understand and practice it correctly. Most people are accustomed to light chest breathing. By developing a habit of deep breathing down to the abdomen through diaphragmatic breathing, oxygen is smoothly delivered throughout the body, and the body relaxes.
- Inhale through your nose for 2-3 seconds. Feel your abdomen expand.
- Hold your breath for 1-2 seconds, then exhale slowly for 5 seconds while contracting your abdomen towards your back.
Consistent practice of this method can result in various benefits such as reduced high blood pressure, decreased body fat, reduced stress, and enhanced immunity.
Vacuum Breathing
Vacuum breathing aims to strengthen the abdominal muscles. It involves deeply inhaling, exhaling while pulling the abdominal muscles inward as much as possible, and holding the breath. Unlike diaphragmatic breathing, it features the expansion of the rib cage.
- Inhale deeply, then exhale slowly while pulling your abdomen inward towards your back.
- With your abdomen contracted, expand your rib cage as you inhale through your nose.
- Pause your breath, then exhale while contracting your rib cage.
This method is effective in reducing waist circumference and strengthening abdominal muscles.
Intra-Abdominal Pressure Breathing (IAP)
The IAP breathing method was initially developed for the rehabilitation of Stanford athletes. Unlike diaphragmatic breathing, it involves breathing while expanding the abdomen. This method increases intra-abdominal pressure, strengthens the core and surrounding muscles, and enhances spinal stability.
- Sit on a chair and place your fingertips on the top of your thighs and the hip joint where the lower abdomen folds.
- Inhale through your nose for 5 seconds, slowly expanding your abdomen.
- Maintain the sensation of the bulging abdomen pressing against your fingers, and exhale slowly for 7 seconds. Ensure the abdominal force and intra-abdominal pressure do not release as you repeat 2-3 times for 5 sets.
Conclusion
What do you think? Breathing exercises alone can improve your health and physique. Consistently practice the breathing methods introduced today. These exercises, requiring no special equipment or location, can be easily implemented into your busy daily life. We support your healthy lifestyle!