Fitness and Diet Solution

Did you know that we breathe around 22.000 times a day?

Breathing is an activity that we do everytime, but because it is so integrated to us, we often do not consciously doing it. Even sometimes we’re breathing in the wrong way. Actually, if we done it correctly, breathing could help to ease our stress level, reduce heart disease, allergy, and even lose weight.

When weight gain, we often think that the problem is only on the foods we eat. In fact, there’s a possibility that it is also affected by what we think.

Stress emotionally can cause weight gain says Dean Ornish, MD, President of the Preventive Medicine Research Institute in Sausalito, California, United States. “Stress could accelerate the conversion of calories into fat because you are tend to eat a lot or choose unhealthy foods when stressed.”

Therefore, control your stress first, then you can control your weight. The best way for that is the focus on slow breaths, which will help reduce stress hormones.

Another factor which causes weight gain can be adjusted by the respiratory is heart rate variability (HRV), in which the interval time varies between heartbeats. Kelly McGonigal, PhD, the author of Yoga for Pain Relief, said that fluctuations that occur regularly moment by moment can help you to determine how you should respond the stress.

“Studies show that people with variable heart rate tends to have more self control, while those with low heart rate variation is more likely to succumb to the temptation,” he said. The temptation is none other than unhealthy foods which mention before.

Respiratory Tricks

Try to practice to breathing slowly because it could increased your HRV and make you more alert to your actions. According to Mc. Gonigal, this slow breathing also could help you to reduce your stress level and control your excessive eating habit.

So, how to do this kind of breathing? Inhale through the nose for four seconds, and then exhale for eight seconds through pursed lips- just like blowing a straw.
Another way is to adopt Hindu’s breathing method called ujjayi. Inhale through your nose for six seconds, then exhale through your mouth for six seconds as though you’re trying to create a mist in the mirror. Make a sound like “hahhhh …” pulling or lock into the stomach. In the next breath, try to make the same sound with the mouth closed. Your voice should be like a snail’s house or the cochlea inside the ear, said McGonigal.

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