{"id":463735,"date":"2024-04-10T08:12:06","date_gmt":"2024-04-10T02:42:06","guid":{"rendered":"https:\/\/www.arhantayoga.org\/?p=463735"},"modified":"2024-05-09T15:25:57","modified_gmt":"2024-05-09T09:55:57","slug":"pranayama-for-metabolism-weight-loss","status":"publish","type":"post","link":"https:\/\/www.arhantayoga.org\/blog\/pranayama-for-metabolism-weight-loss\/","title":{"rendered":"Breathe into Better Health: Best Pranayama for Metabolism Boost & Weight Loss"},"content":{"rendered":"
Like yoga poses, pranayama is a form of ancient yogic breathing with remarkable benefits for the mind and body. These controlled breathing exercises target deep within, helping reduce stress<\/strong>, improve lung function, and even slow down aging.<\/strong> But, what if I told you pranayama<\/strong> can also improve a stubborn metabolism<\/strong> and increase weight loss<\/strong>?<\/p>\n Although pranayama was originally developed to boost the flow and storage of prana (life-force energy), new research is shining a light on how this practice can also speed up our metabolism, and, as a result, help you cut a few unwanted pounds. And, the findings are quite incredible. <\/p>\n If you’re curious about how breathing exercises influence your metabolic rate and the best pranayama for metabolism<\/strong> increase, below I’ll be exploring everything you need to know about boosting your metabolism and weight loss journey with just your breath<\/strong>.<\/p>\n Metabolism is the chemical reactions<\/strong> in the body’s cells that convert food into energy<\/strong>. Think of it like the engine of your body that uses fuel to keep everything running smoothly. This energy makes up the building blocks for your body and is used for everything you do, from reading this sentence right now, to walking, sleeping, and even breathing. <\/p>\n Metabolism has become a buzzword in the weight loss industry, with experts revealing the secret to shedding fat is a faster metabolism. It\u2019s true that a speedy metabolism can help you burn calories quicker, but it\u2019s important to remember that each person’s metabolic rate is different<\/strong>. This is why it might be harder (or easier) for you to lose weight compared to others.<\/p>\n What many people don\u2019t know is that there are several factors influencing your metabolic rate that are completely out of your control<\/b>. These include:<\/p>\n Discover: How Yoga Can Help Thyroid Issues (Including 9 Effective Asanas)<\/a><\/p>\n All that said, there many factors that are in our control<\/b>, such as:<\/p>\n Also read: Gentle Bedtime Yoga \u2013 5 Yoga Poses for Better Sleep<\/a><\/p>\n <\/span><\/p>\n Pranayama is a form of breathing technique in yoga that purifies energy channels<\/strong> (nadis) and boosts levels of <\/strong>prana<\/strong><\/a>\u2014energy needed for life-sustaining activities like blood circulation or breathing.<\/p>\n Different from breathing exercises<\/a>, pranayama uses breath retention with bandhas<\/a> (energy locks) to increase oxygen and the flow of prana in the body. This boosts energy levels and i<\/strong>mproves the functioning of vital bodily systems<\/strong>, which as a result can balance your endocrine system, boost your metabolism, and in the long-term, support weight loss.<\/p>\n For example, when you practice active pranayama exercises <\/strong>like Kapalabhati and Bhastrika, you’re engaging in a kind of internal workout. These techniques use sharp, energetic breaths that work the abdominal muscles and significantly boost your oxygen intake<\/strong>. This process does two main things: it kicks your metabolism into a higher gear, which helps with better digestion and nutrient absorption<\/strong>, and it helps clear out toxins<\/strong>. This metabolic boost also means your body c<\/strong>an burn calories more efficiently<\/strong>.<\/p>\n Let\u2019s see other ways pranayama breathing increases metabolism and supports healthy weight loss.<\/p>\n Pranayama breathing techniques deliver more oxygen and stimulate your digestive fire, a concept from Ayurveda known as Agni<\/a>, which is crucial for breaking down food and turning it into energy. Certain exercises, like Kapalabhati, also function like an internal massage for your stomach, helping things move along smoothly and preventing constipation.<\/p>\n Lastly, pranayama helps balance the nervous system and reduces stress, which is often linked to digestive problems like irritable bowel syndrome (IBS).<\/p>\n See: <\/em>How Yoga Can Improve Digestion<\/em><\/a><\/p>\n Research suggests that warming pranayama exercises<\/a> like Bhastrika and diaphragm breathing exercises<\/a> could boost our resting metabolic rate (RMR)\u2014that’s the rate at which we burn calories when we’re completely at rest.<\/p>\n These exercises stimulate specific receptors in the body which trigger a chain reaction, activating the hypothalamus, pineal gland, autonomic nervous system, and various brain structures. As a result, there’s a coordinated boost in activity across all body regions, positively affecting our endocrine (hormonal) and metabolic functions.<\/p>\n Research<\/a> on a modified Qigong breathing exercise was also shown to reduce or stop hunger sensations for one to several hours<\/strong>. In an experiment with 15 participants, this breathing exercise successfully lowered stomach acid and decreased intestinal pressure, which helped reduce feelings of hunger and control the appetite.<\/p>\n On a mental and emotional level, the rhythmic nature of pranayama breathing like Ujjayi Pranayama<\/a> can turn our attention away from stressors and encourage us to find calm within<\/strong> instead of seeking comfort in food. This technique also promotes a mindful approach to eating, making us more conscious of the foods we eat and why.<\/p>\n We\u2019ve looked at how intensive pranayama techniques improve metabolism, but gentle techniques are equally as beneficial. Slow, deep breathing relaxes the body by sending out calming triggers that activate the parasympathetic nervous system<\/strong> (the body’s rest and digestion response). These triggers include:<\/p>\n As our body shifts into the rest-and-regenerate mode, our heartbeat and blood pressure drop, digestive functions are stimulated, and the gas exchange in the lungs is improved. By activating the parasympathetic nervous system, we are also able to switch off the production of stress hormones<\/strong> like cortisol and other appetite-related hormones, which studies show<\/a> can reduce food cravings and weight gain.<\/p>\n Try: 7 Powerful Yoga Practices for Burnout, Anxiety & Stress Relief<\/a><\/p>\n Now that we\u2019ve covered how breathing techniques can affect your metabolism, the next question is which ones should you practice to reap these benefits?<\/p>\n As with yoga poses, it will depend on your body and skill level. Some pranayama for weight loss and metabolism are vigorous and intensive, and others are more calming. It\u2019s important to incorporate a balanced practice of both and find a combination that works for you.<\/p>\n <\/span><\/p>\n Kapalabhati<\/a>, often called Skull Shining Breath, is a cleansing breathing exercise that’s part of the six internal cleansing exercises known as Shat Kriyas<\/a>. This technique involves some forceful exhalations, which not only gives your abdominal organs a good workout but also helps to release any stuck energy and toxins. As a result, it’s great for increasing metabolism and helping your digestive system run smoothly.<\/p>\n <\/span><\/p>\n Bhastrika Pranayama is a more advanced version of Kapalbhati, with a focus on forceful inhalations and exhalations. Practicing Bhastrika Pranayama for metabolism is effective as it boosts your oxygen intake and activates the sympathetic nervous system, helping you burn more calories. The intensive breaths also activate the abdominal muscles for better overall digestion.<\/p>\n We practice Bhastrika in three stages, using Bandhas for internal and external retention. There are two types of energy locks in Bhastrika Pranayama:<\/p>\n Stage 1: Only Internal Locks<\/b><\/p>\n Stage 2: Only External Locks<\/b><\/p>\nWhat Is Metabolism & How Does It Work? <\/h2>\n
Can You Change Your Metabolism?<\/h3>\n
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How Does Pranayama Increase Metabolism?<\/h2>\n
Stimulates Digestion<\/h3>\n
Increases Resting Metabolic Rate<\/h3>\n
Reduces Cravings<\/h3>\n
Decreases Stress & Appetite Hormones<\/h3>\n
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Best Pranayama for Metabolism & Weight Loss & How to Practice<\/h2>\n
Kapalbhati Pranayama (Skull Shining Breath)<\/h3>\n
Benefits:<\/h4>\n
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How to:<\/h4>\n
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Bhastrika Pranayama<\/h3>\n
Benefits:<\/h4>\n
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How to:<\/h4>\n
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