Natural Weight Loss - Breathe Your Way to Health and Vitality

What do you see when you think of weight loss? A gym equipped with the latest strength and cardio training equipment, diets depriving you of the pleasure of good food and personal trainers urging you to complete the 101th rep of sit-ups. 99% of people on a weight loss mission will always equate their desire to lose weight with struggle (to get through the one hour of exercise), suffering (through salad suppers) and despair (when the needle on the weighing scale doesn't budge).

Losing weight the natural and more importantly, the healthy way requires a fair amount of exercise and a balanced diet. But there are other methods, which when coupled with exercise and a healthy diet could aid in weight loss. These methods also help control blood pressure, lower cholesterol levels, increase metabolism and control or eradicate certain fatal diseases. These methods are breathing exercises or "Pranayama".

What is Pranayama?

Pranayama, the word has its origins in Sanskrit and consists of two words, Prana which means life force and ayama which means to restrain. Pranayama exercises are essentially breathing exercises in which inhalation, exhalation and periods of suspension of breath aid in improving one's health.

Pranayama is taught by yoga teachers who recommend that it be done under the supervision of a teacher. Incorrect breathing may lead to mild to severe complications or not reaping any benefits at all.

There are certain guidelines to practising Pranayama. One is that it should be performed when the stomach is empty. That would mean preferably in the morning or else when there has been a two or three hour gap after eating a meal. Though not necessary, Pranayama should be performed while sitting on the floor on a rug or floor mat in the cross legged position. The back should be kept straight and erect.

Types of Pranayama

1. Anulom Vilom :

Anulom Vilom requires breathing alternately through each nostril. The breathing should be slow and paced evenly.

Sit in a comfortable position and close the eyes. Thereafter, close the right nostril with the right thumb and inhale only through the left nostril. Before exhaling, close the left nostril with the middle and ring finger and exhale through the right nostril.

After exhaling completely through the right nostril, inhale through the right nostril and then close it with the right thumb and exhale through the left nostril. This should be done alternately for each nostril.

The benefits of this pranayama include increasing the metabolism and improving blood circulation.

This pranayama should be done for 10-15 minutes. Start with 3 minutes, graduate to 5 and increase thereon.

2. Kapalabhati :

To begin this Pranayama, first inhale and exhale three times at a slow, even pace. In Kapalabhati, inhalation should be natural and even and exhalation should be forceful.

Inhale deeply so that the lungs are filled to capacity with air and hold the air in. While inhaling the belly will be pushed out .Then exhale forcefully in short bursts or expulsions till all the air is out. Then inhale deeply once again and repeat the exhalation and inhalation process. During exhalation with each short expulsion of air, the abdomen will be drawn in.

Kapalabhati is a purification exercise for the lungs and nasal passages. In turn, the pushing out and drawing in of the abdomen works the stomach, liver and pancreas. It also aids in removing impurities and toxins in the blood stream.

This pranayama should not be done by people who have heart and lung trouble. It should be gradually increased to a count of 20 repetitions.

3. Brahmari

This pranayama is associated with a humming sound that is emitted during the breathing process. The pranayama is named such after the bee.

In Brahmari, on has to be seated cross-legged (preferable) on the floor. Place hands on the knees and lean forward a little. The chin should be touching the chest. The pelvic should be pulled in and up, so that sexual organs and pelvic muscles are feel locked in and tight. Inhale deeply and hold the breath in. Without exhaling, release the locked muscles, raise the head and sit straight.

For exhalation, close the ears with the middle finger. The elbows should be raised while closing the ears and not held to the side of the body. The exhalation can be performed only through the nose; the mouth should be closed at all times. During this exhalation, a humming sound akin to that of a bee will be heard.

This pranayama helps in maintaining the blood pressure, balancing blood sugar, oxidizes fats stored in the body, improving memory and relieving stress.

This entire process should be repeated 10 times.

4. Sheetali

The word "Sheetal" means cooling. This pranayama roughly translated means cooling breath.

Sit upright, stick out the tongue and roll it or fold it in from the sides. Suck air through the folded tongue, till the lungs are filled to capacity. Thereafter, relax the tongue and pull it into the mouth and close the mouth.The inhaled air should not be exhaled till the mouth is closed.Hold the air in for a few seconds and then exhale through the nose.

This pranayama purifies blood, cools the system, reduces stress, and aids the reproductive organs.

It should be performed 15-20 times.

5. Ujjayi

Also known as Ocean Breath, the Ujjayi pranayama deals with breathing while contracting one's throat.

While inhaling and exhaling the throat must be constricted. Due to this constriction, a peculiar sound resembling the sound of the ocean is emitted giving this pranayama its name.

This pranayama aids the digestive and respiratory systems. It also helps to reduce pain, migraines, increase lung capacity.

This pranayama must be done five times.

Pranayama, like all exercises must be considered a way of life for the benefits to take effect and to see significant changes in your body. It should be performed early in the morning and must be practised daily. Being consistent in your practice of pranayama is the key to success for a healthy body and mind. Where exercises help to maintain the body, pranayama helps to preserve the body and mind.

Pranayama should only be practised under the expert guidance of a teacher and after consultation with one's physician. Certain breathing exercises should not undertaken by patients who have high or low blood pressure problems, cardiovascular, respiratory and arthritis issues .Look for yoga teachers in your area who have a good reputation and are certified (preferably).

Pranayama - breathing your way to health, vitality and a serene life.