Pranayama, the term denoting conscious awareness of breath, is derived from the Sanskrit word ‘prana’ meaning ‘life force’, and ‘ayama’ meaning ‘extension.’ Pranayama breathing techniques have always been integral part of yoga, enhancing the positive effect of asanas. Add these breathing techniques to your workout and you will see how it improves the result of your exercise results.

If you can’t figure out how to achieve a flat stomach without doing conventional crunches and ab exercises in a gym, you’ll be surprised to know that breathing techniques can be just as effective when it comes to burning your belly fat.

Here at Bright Side we’ve prepared a set of breathing exercises that will help you tone your abdominal muscles.

1. Diaphragmatic breathing

This technique of deep breathing boosts metabolism and helps to burn fat on the top of abdominal muscles.

Start by lying on your back on a mat. If you are a beginner, place your hands on your belly so that you can better control your breathing.

Slowly inhale through your nose so that your stomach expands under your hands.

Exhale through pursed lips so that your stomach falls under your hands. Make sure your chest remains still.

Start by doing this for 5-10 minutes. Later on you can increase the time and do this exercise while sitting or standing.

2. Stomach vacuum

This exercise aims at strengthening your inner abdominal muscles.

Lie on your back on a mat with your knees bent and feet flat. Inhale slowly as much air as you can.

Start exhaling as much air as you can bringing your stomach as close to your spine as possible.

Hold the pose for 15 to 20 seconds. Try to breathe normally while you hold the pose.

Release the pose with an inhale. You can repeat this exercise for several times. As you do the exercise, inhale through your nose and exhale through your mouth.

3. Skull shining breath

This technique consists of alternating short explosive exhales and long passive inhales.

Sit on a mat on your knees or with your legs crossed. Place your hands on your knees.

Take a deep breath. Then do a series of forceful short exhales, driving your navel toward your spine with every exhale.

Feel your lungs open automatically for a long inhale after a series of short exhales.

Do the exercise for 30 to 60 seconds.

4. Alternating nostril breathing

5. Bellows breath (Bhastrika Pranayama)

6. Humming bee breathing (Bhramari Pranayama)

7. Deep breathing

8. Abdominal lock (Uddiyana Bandha)

Hold your breath and try to inhale while keeping your abdomen relaxed. Your upper abdomen now forms a deep concavity extending up under your rib cage.

Release your mock inhalation and let your chest and abdomen drop and release. Equalize the air pressure on the inside and outside of your body with your chest and abdomen while you inhale.

Be aware of the risks

Remember that pranayama techniques, just like any other exercises, have their own risks. Consult your doctor before exercising if you have any health problems.

These breathing exercises have proved themselves to be effective in fighting belly fat. Remember, however, that combining exercises with a healthy diet will improve the results of your workouts.

Which of these breathing exercises would you like to try? Have you ever tried pranayama? Tell us in the comments!

Illustrated by Yekaterina Ragozina for BrightSide.me