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Conscious breathing exercise to lose weight (reduce high BMI -Body mass Index)
Conscious breathing exercise to lose weight (reduce your high BMI - Body mass Index)
Conscious breathing exercise is the one of the best exercise to lose weight.
Let’s see how conscious breathing helps in losing stubborn accumulated fat over years.
"Ancient Proverb - He who half breathes half lives"
Harvard trained MD Dr. Andrew Weil says "If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly."
How would this kind of breathing alter our lives and our health?
We all breathe but most of us don’t know how this process happens and why this happens. Correct?
From a physical viewpoint, our breath is our connection to life. We can go without food for 30 days, without water for 3 to 5 days, but we die without breathe in a few minutes. The truth, however, is that unless we are breathing deeply and fully, our bodies are not getting the oxygen needed for optimal health.
Oxygen feeds the cells and most people are starving their cells of oxygen. No wonder so many people feel tired all the time. This is quite a problem in our busy world. Yet the solution can be as simple as conscious redirection of the breathing pattern. The breathing pattern can be changed and used optimally healthy for our body and mind. Breathing is a complicated process, but it occurs unconsciously.
Our shallow breathing reduces the working capacity of respiratory system while thinning the exchange of gases (oxygen and carbon dioxide) and thus the production of energy in our cells. This diminishing process further deprives us of many healthful actions that conscious breathing would have on our inner organs promoting disharmony and disease at every level of our lives.
Breathing means -
It is the process of getting oxygen into the lungs and carbon dioxide out of the lungs. It allows gas exchange so that oxygen can be absorbed from the lungs into the blood and carbon dioxide is removed from the blood and breathed out from the lungs.
In other words breathing is the process to exchange gases from the body with the atmosphere. Breathing inhales the oxygen that our organs need to survive and exhales carbon dioxide that harms our inner organs and reason for most of the diseases.
To breathe is to live; to breathe fully is to live fully. Unfortunately few of us breathe fully.
The correct process of Breathing - How you breathe?
In simple terms, the correct breathing process is when you breathe in, stomach should go out (because lungs expand -as shown in figure in red color) and when you breathe out stomach should go in (because lungs contract) - as shown in below figure.
This type of breathing is possible only when we do conscious breathing. In non conscious breathing we are not aware when we inhale (air goes in) and when we exhale (air comes out).
Conscious breathing is ancient method. Its history dates back to 5000 years and even in some literatures it is more than this.
To inhale fully is to fill ourselves with the energies of life, to be inspired and to exhale fully is to empty ourselves, to open ourselves to the unknown, to be expired.
Conscious breathing is not something invented today but its history says it has been done by great saints in past to keep themselves optimally healthy and disease free and very importantly to control their mind because it is scientific proven that a person having control on mind can control the body and take it to new heights of professional, personal and spiritual development.
More detail of conscious breathing is explained in below subsections, including its tremendous benefits on health and reduction of weight is one of them.
Some unknown facts about breathing
Organs of our Respiratory system
The process of breathing
What happens when you breathe-
Step by step breathing process in simple language:-
• When you breathe the air moves through your nose and or mouth.
Inhaling has more oxygen then carbon dioxide.
• The air goes through the windpipe and enters the lungs.
• Alveoli are tiny air sacs in the lungs. Their purpose is to do gas exchange.
• Alveoli take in oxygen and transfers to blood and taking carbon dioxide
from blood and transfer to lungs to breathe out during exhalation.
• During exhalation more carbon dioxide is expelled then oxygen.
What happens when your breathe -
Explanation of breathing in Anatomical Language:-
During Inhalation you breathe in the air, the diaphragm (the large muscle that divides your chest and abdomen) contracts and moves downward. Additionally, your ribs move outward.
This enlarges your chest and your lungs expand. Lung expansion creates a vacuum. Air enters your nose and mouth and is pulled into your windpipe (the trachea).
The trachea divides into smaller airways called bronchi. These continue to divide as they get farther from the trachea, like the branches of a tree. Finally, the tiny airways deliver the air to the smallest structures in your lung (the alveoli) where gas exchange takes place.
Exhalation is the process by which excess carbon dioxide is eliminated from your bloodstream. Carbon dioxide-rich blood travels to the capillary network surrounding the alveoli in your lungs.
Carbon dioxide crosses through the thin walls of the capillaries into the alveoli. Your diaphragm and the muscles between your ribs relax, which allows your chest wall to move back to its resting position.
As it does so, air is pushed out of your lungs, through your trachea and into the atmosphere.
What is Conscious Breathing exercise and Non conscious breathing?
Before proceeding how conscious breathing aids in weight reduction (high BMI - body mass index reduction) and other vast health benefits, first let’s see what it means :-
Non conscious breathing (our daily breathing)
Our very lives begin and end with the breath. Between the two sacred moments of birth and death breathes, most of us takes countless breaths and rarely give it a moment's notice. Correct?
Rather saying we all breath let’s say breathing happens automatically. In Breathing, inhaling of air (oxygen) and exhaling of air (carbon dioxide) takes place automatically without any human intervention or without human awareness and this is natural process and this breathing is called as non conscious breathing (non awareness) because in this process we are not aware how and when the air is going in and coming out. This is our daily unknowing breathing that keeps us alive.
Non conscious or non awareness breathing happen all the time -24 hrs a day without our intervention. This is also called as shallow breathing.
Due to this breathing we are alive but shallow breathing doesn’t circulate lot of oxygen through our entire body because it is shallow and short breath.
In non conscious breathing, air (oxygen) fills only small portion of air (0.5 litre) goes into lungs this breathing ensures human body remains alive. The lung capacity is 4.2 litre in adult women and 5.8 litre in adult male.
Conscious Breathing Exercise
Now let’s see what the conscious breathing is?
In simple language - A deep and slow breathing with full awareness is called as conscious breathing.
This is ancient breathing method. Some literatures refer its history to 5000 years old. This ancient practice of breathing can help you to detoxify, improve metabolism, and hence digestion and this process aids in shedding excess weight and boost overall vitality of human health.
In Conscious breathing, we are aware of inhaling and exhaling of air. We do conscious breathing intentionally and it is slow and deep and we are fully aware that air is going in and coming out through nose.
Through conscious breathing lot of oxygen goes into our body and lot of carbon dioxide (toxins) are thrown out of body. In conscious breathing up to 3 to 4 litre of oxygen gets into lungs in adult female and up to 4 to 5 litre in adult male.
Conscious breathing can be done anywhere and at anytime. The process is to take slow and deep breathe either by closing or opening the eyes, either by standing or sitting, either at home or at office.
Conscious breathing can be done wherever you are comfortable of spending 5 minutes and wish to have disease free and healthy life and these 5 minutes has the ability to turn your life dramatically making you stress free, reducing your anxiety, making you calm person, having more control on your mind (body does whatever mind says) in few words making your life complete and happy and very importantly disease free and weight reduction is one of them.
According to the researchers, the lungs are the primary excretory organ in weight reduction.
- Dailymail UK
How Conscious Breathing exercise makes you to lose weight (your high BMI - Body Mass index)
Today, 2.1 billion people - nearly 30% of the world’s population - are either obese or overweight, according to a new, first-of-its kind analysis of trend data from 188 countries. The rise in global obesity rates over the last three decades has been substantial and widespread, presenting a major public health epidemic in both the developed and the developing world.
Overweight is defined as having a Body Mass Index (BMI) greater than or equal to 25 and lower than 30, while obesity is defined as having a BMI equal to or greater than 30. Check your BMI score here
Do you know health risks related to Overweight or Obese? or High BMI ? Check here
Some facts of overweight or Obesity from the world - Source - WHO (World Health Organisation)
• In 2014, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 600 million were obese.
• 39% of adults aged 18 years and over were overweight in 2014, and 13% were obese.
• Most of the world's population lives in countries where overweight and obesity kills more people than underweight.
• 42 million children under the age of 5 were overweight or obese in 2013.
Some facts about weight reduction
Nowadays Weight reduction has become essential part of life, as you read how world is moving towards this risk and its serious implications.
You will find lots of methods like Eat less, gym more; health food, dieting, aerobics, yoga, dance, pilates (a system of exercises using special apparatus, designed to improve physical strength, flexibility, and posture, and enhance mental awareness) and what not just to cut down those extra pounds/kilos? Isn’t it?
But there is one method which is very simple and can be done by anyone, from anywhere and at any time without spending a single penny. It’s free for all and given to us by nature.
Well, are you somewhat lost by reading that one simple breathing technique will help you to reduce weight, Unbelievable? Believe it, because it is absolutely true and importantly it is practically easy to do and natural way without any side effects. Even if you don’t believe at this junction then after reading below subsection try this method and see the results.
As this method is natural and free of cost there’s no harm in trying it out and sharing the results with others.
It is free, easy and can be done anywhere and at anytime and without any constraints and very importantly it is proven method from ancient ages.
Unlike gymming, hard core workouts and strict diet plan it doesn’t feel painful and no exhaustion but contrary it will rejuvenate you and makes you refreshing and stress free.
But when there is a rave about so many weight reduction workouts and expensive exercise equipments how can a simple and free breathing help us to reduce weight?
Why don’t just follow the below steps to perform it and conclude yourself and share your feedback to others for motivation. Isn’t it?
What it takes?
Well this is ancient breathing method that helps you to lose inches from your hips and waist, tone key muscle groups and end up feeling blissfully relaxed and takes out stress. Overall it helps in reducing weight.
Developed over 5,000 years ago, people recognized the merit in calming, cleansing and balancing the body and mind with the breathe.
Better still, all it takes is 15 to 30 minutes a day and you don't even need to do all minutes at once.
Many of its followers in over 750,000 households claim it transforms body shape, sheds pounds, improves muscle tone and boosts energy levels.
Medical and Anatomical Reasons for weight reduction through conscious breathing excerise
Breathing is nothing but in taking oxygen and giving out carbon dioxide. Oxygen goes into our lungs and mixes into blood and reaches every corner of the body. This increases metabolism and hence improves the digestive process. Once digestive process becomes strong then whatever you eat will get digested and whatever is stored in the body in terms of fat (extra calories) will be dissolved and utilized by body as energy and remaining will be flushed out of the body.
So the conclusion is more oxygen goes into our body, it improves the metabolism and hence digestive process. Stronger digestive system ensures whatever we consume will be digested and converted into energy and supplied to body and remaining will be flushed out of the body and this is the reason why weight loss happens. Calories will not be stored and hence fat will not be accumulated in our body.
So conscious breathing is nothing but taking slow and deep breathes whenever you have 5 minutes of time. This will also enhance your mood and over all your health rejuvenates and needless to say your weight will be reduced.
In the following sub section you will come to know how conscious breathing can be done and how easy it is.
Healthy Tip - To breathe is to live. To breathe fully is to live fully. To manifest the full range and power of our inborn potential for vitality in everything that we sense, feel, think and do. Unfortunately, few of us breathe fully.
Breathing correctly for few days is just not sufficient doing it consistently to see the results is important.
How Oxygen burns calories and reduces stored fat?
Oxygen is a highly flammable substance that speeds up chemical reactions. In the body, oxygen thins the blood a little which helps lower your blood pressure and speed up the flow of blood. This increases your metabolism and burns more calories. The more oxygen you have in your blood the better your metabolism will be.
You burn fewer calories sitting in a stuffy room versus sitting outside in the fresh air. Cool air causes an additional increase in your metabolic rate because you need to expend more energy to keep the body at a comfortable temperature. The more oxygen in your bloodstream, the more energy you will have, the clearer your head will feel, and the more calories you will burn.
Let’s understand how Conscious breathing exercise helps to lose weight
In order for 10 kg (22 pounds) of human fat to be oxidized, the researchers calculated that 29 kg of oxygen must be inhaled. Oxidation then produces a total of 28 kg of CO2 (carbon dioxide) and 11 kg of H20 (water).
The results suggest that the lungs are the main excretory organ for weight reduction, with the water (H20 ) produced by oxidation departing the body in urine, feces, breath and other bodily fluids.
Research shows that the lungs are the primary excretory organ for fat. Losing weight requires unlocking the carbon stored in fat cells.
But where does excess weight goes when we lose it?
According to researchers from the University of New South Wales in Australia, when weight is lost, the majority of it is breathed out as carbon dioxide. Their paper is published in the Christmas issue of The BMJ (British Medical Journal).
Excess dietary carbohydrates and protein are converted to a type of fat called triglyceride. When people attempt to reduce weight, they are attempting to metabolize these triglycerides while keeping their fat-free mass intact, explain the authors.
Triglycerides are comprised of three types of atom: carbon, hydrogen and oxygen. Triglyceride molecules can be broken down only by unlocking these atoms, through a process known as oxidation.
The researchers chose to follow the path of these atoms when leaving the body. They found that when 10 kg of fat were oxidized, 8.4 kg were converted and excreted as carbon dioxide (CO2) via the lungs, and 1.6 kg became water (H20).
When we manage to shed weight, the majority of kilos are actually breathed out as carbon dioxide, say researchers
Research supporting weight reduction happens through breathing
· BBC news - http://www.bbc.com/news/health-30494009
· Medical News Today - http://www.medicalnewstoday.com/articles/287046.php
· Science Alert - http://www.sciencealert.com/this-is-where-body-fat-ends-up-when-you-lose-weight
· LA Times - http://www.latimes.com/science/sciencenow/la-sci-sn-weight-loss-co2-20141216-story.html
· NDTV - http://food.ndtv.com/health/where-does-the-fat-go-after-you-lose-weight-720015
· ABC News -http://www.abc.net.au/science/articles/2014/12/17/4149911.htm
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