Breathing exercises to lose weight

Respiratory gymnastics helps not only to lose weight without dieting and without training, but also to slow down the aging process. Choose one of the five effective programs and make your figure perfect in just 15 minutes a day!

Being overweight is a malfunction of the whole body. In order for the weight loss process to be effective and harmonious, you need an integrated approach to its restoration. Usually this requires a balanced diet and adequate exercise for the body. However, many of those who want to lose extra pounds cannot always limit themselves too much to diet or exercise, for good reason or a lack of willpower. Additionally, strenuous dieting or training often turns out to have little effect, and visible gains are only noticeable after a few months. Therefore, many people who are losing weight halfway give up the fight, having lost faith in their success. One way out of this situation can be breathing exercises to lose weight. Unlike physical exercise, it allows you to see positive results after several workouts and without severe dietary restrictions.

Benefit

The effectiveness of breathing practices has been proven by time and a large number of real examples: thanks to these exercises, thousands of people of different ages have lost weight and improved their health. Correct breathing techniques help activate many important processes for weight loss:

• dulling the feeling of hunger;
• improving digestion;
• the breakdown of body fat;
• greater vigor;
• Strengthening the immune system.

Just 15 minutes of regular breathing exercises a day can accelerate the loss of extra pounds many times over and ensure that you maintain a stable weight for a long time.

How does it work

The amount of oxygen that enters the blood depends on the quality of respiration. Its increase has beneficial effects on the main systems, including:

• digestive - metabolic processes are activated;
• excretory - toxic substances are removed;
• endocrine, nervous: stress and tension are relieved.

Respiratory gymnastics is the only weight loss option that contributes not only to a decrease in total body weight, but also to a local reduction in problem areas, which cannot be achieved by any other natural means.

Impact on digestion

Sustained weight loss or the appearance of new fat deposits is in direct proportion to the rate at which food is converted into usable energy. It is oxygen that ensures the absorption of nutrients by the intestines, therefore, its insufficient intake during the so-called "shallow" respiration significantly slows down metabolism and the breakdown of fats.

Especially in this regard, the breathing technique is useful for women 40 years and older, when unpleasant hormonal changes begin to occur in the body, as a result of which the metabolism worsens, excess weight appears, as a rule, in the abdomen. or other problem areas. At this age, even exercise diets are often powerless. But special breathing techniques that ensure sufficient oxygen saturation in the blood can slow down age-related changes, preventing extra pounds. In fact, this system is essential for rapid abdominal weight loss at any age. With regular exercise or diet, these fat deposits are the hardest to break down, while special breathing techniques allow you to get rid of them in the first place.

Cleaning the body

Breathing exercises contribute to the active elimination of harmful substances accumulated in fat cells. Approximately 70% of these toxins can be gaseous and then simply exhaled with a proper breath. Oxygen also oxidizes fat deposits, which contributes to faster destruction of fat cells, leading to weight loss with a decrease in the volume of all problem areas.

Relief from stress and overeating

Another beneficial effect of breathing practice is to reduce the level of stress hormones in the blood. Thanks to this effect, it is possible to eliminate one of the main causes of overweight associated with the habit of "taking over" stress.

Any breathing exercise for rapid weight loss is based on one principle: a specially designed inhalation-exhalation scheme contributes to the intake of more oxygen than during normal breathing, and exercises performed at the same time ensure its flow to problem areas and they activate all the fat. burning processes in the body.

Correct weight loss with breathing exercises.

For the classes to be effective and bring real benefits, any such technique requires compliance with three basic rules:

• training must be regular, and the decisive role is not played by intensity, but by perseverance;
• you should not combine classes with a very strict diet, it is enough to switch to proper nutrition, since such training consumes a large amount of energy, which must be replenished;
• you should do it only on an empty stomach (with the exception of the oxysize technique), the morning time is best for this, immediately after waking up or at any other time, three hours after eating.

Points of view

There are several main types of breathing techniques, most of which are a standalone treatment and prevention program that can be seamlessly combined with other weight loss measures. Also, breathing exercises are often part of wellness practices, for example yoga.

The most common types of such techniques include:

• bodyflex;
• oxidize;
• jianfei;
• qigong.

In addition, there are separate breathing exercises for rapid weight loss from the abdomen, which is the most requested among overweight people, as it helps to reduce the most problem area and gives visible results very quickly.

Breathing exercises for the abdomen.

This technique differs from all the others in that the set of exercises, which is performed in combination with correct breathing, is aimed at training not the whole body, but only the press and the waist. Although this has a positive effect on the whole organism, since oxygen activates all the processes necessary for its vital activity.

Universal technique

Before participating in this system, you must master a special diaphragmatic breathing technique, having learned:

• breathe fast through your nose;
• breathe out slowly through your mouth in six beats.

Also, an important condition for such exercises is a strong tension of the abdominal muscles with each exhalation and relaxation during inhalation.

For women over 40

A special breathing system for middle-aged and older women helps to eliminate fat deposits in the abdomen, which greatly spoil the figure. The complex consists of 4 exercises and is performed as morning exercises for 15 minutes. You need to breathe as follows:

• breathe in slowly through your nose, breathe out slowly through your mouth;
• breathe in slowly through your nose, exhale with two sharp exhales through your nose;
• Breathe in slowly through your nose, breathe out slowly through your nose, then take two taps before you breathe out;
• Inhale slowly through your nose, exhale slightly through your nose, finish exhaling with your mouth.

With each inhalation, it is necessary to inhale the stomach as much as possible, while exhaling, it relaxes and protrudes. All exercises are repeated three times in a row and then in a circle.

Bodyflex

The bodyflex program is based on a combination of aerobic breathing and special exercises-poses. Classes are conducted at a slow pace, but at the same time provide a load several times greater than jogging or strength exercises.

Characteristics of the technique.

Bodyflex, like most similar programs, also involves breathing with the diaphragm, but its characteristic is that when performing some exercises, it is necessary to make quite loud sounds. In this case, inhalation is always done through the nose and exhalation through the mouth. A breathing exercise lasts 22 seconds, but you don't have to count them; if done correctly, everything will work out on its own.

The breathing pattern is as follows:

• exhale all the air, then exhale the rest, slightly rounded and stretching the lips forward;
• inhale quickly, sharply, deeply, as after a prolonged shortness of breath;
• hold your breath for 3 seconds;
• exhale sharply as follows: open your mouth forcefully, squeeze the diaphragm and abdominal muscles, make an explosive exhalation with the sound "p-a-x-x";
• hold your breath as much as possible (recommended for eight counts), contracting the stomach as much as possible;
• Take a deep breath, relaxing all muscles to get the "sshh" sound.

Even one of these activities contributes to an increased supply of oxygen, which activates the breakdown of fats, causes a boost in mood, improves well-being and fills the body with energy.

Simultaneously with breathing, physical exercises are performed on bodyflex, which are divided into three types:

• isometric, working with a group of muscles;
• isotonic, which forces several muscle groups to work;
• stretching, aimed at the development of elasticity.

It is thanks to this integrated approach that quickly visible results are obtained.

Training results

A large amount of oxygen that enters the bloodstream during aerobic respiration promotes the activation of important processes for weight loss:

• metabolism is accelerated, digestion is improved;
• increased lymphatic flow, which improves the removal of harmful substances;
• the intensity of the stomach contraction increases, which contributes to a decrease in its volume;
• the decomposition of fat is activated, which is why the subcutaneous fat layer disappears.

As a result of regular exercise, the following are observed:

• decrease in volumes;
• cellulite removal;
• get rid of psycho-emotional stress, improve mood;
• improve the condition of the skin;
• normalization of the work of all systems, organs, processes;
• improvement of general health, body rejuvenation;
• gaining flexibility, grace, grace.

Just one hour of body bending allows you to burn 3500 kcal, while with the same duration of time, jumping rope burns 150 kcal, aerobics - 250 kcal, running - 700 kcal.

The uniqueness of the bodyflex system is manifested in the fact that it simultaneously reduces the overall volume, correcting specific problem areas. However, such a high load is not suitable for all organisms, therefore it should be started with caution, taking into account contraindications and possible consequences.

Contraindications

It is forbidden to practice body bending if you have:

• severe cardiovascular disease;
• High blood pressure;
• problems with the spine (postoperative period, presence of implants);
• acute inflammatory or infectious processes;
• exacerbation of chronic diseases;
• tumor neoplasms;
• any bleeding;
• the pregnancy.

Another limitation is that you cannot perform bodyflex breathing exercises on a full stomach, otherwise you may have nausea or vomiting. You should do it only on an empty stomach, it is better if it is in the morning immediately after waking up, or later, but three hours after eating. Exercise should be done outdoors or in a well-ventilated room. Also, you shouldn't start exercising without first mastering the breathing technique, which usually takes about 4 weeks of daily training.

Oxysize

Oxysize is an innovative weight loss program for the American Jill Johnson, very similar to the bodyflex technique, but with some differences. The main advantages are that this program has absolutely no contraindications and the classes can be held even after meals. On the other hand, such a system is only suitable for those who are overweight associated with excess body fat. If you need to get rid of muscle mass, oxysize will not bring significant benefits.

Characteristics of the technique.

This technique is based on a combination of continuous diaphragmatic breathing with a certain load on specific muscles. Its main feature is the breathing cycle for an exercise, which is performed according to a special scheme:

• a breath;
• three breaths;
• an exhalation;
• three pre-exhalations.

Unlike bodyflex, the exercises are performed with constant breathing without delay and without a sharp retraction of the abdomen below the ribs, making this technique less stressful on the body.

Training results

Oxysize mainly fights with excesses of volume, practically without losing weight, since it eliminates only fat, which has a small mass. But if you observe proper nutrition during classes, you can simultaneously shed those extra pounds. The author of this program recommends four meals a day with a predominance of natural products and the rejection of all junk food. At the same time, the calorie content of the diet should not be reduced too much, it should be 1500-1700 calories.

Since such oxygen technique works more in fat burning, the highest efficiency in fighting cellulite and reducing problem areas can be achieved: abdomen, sides, arms, thighs, in which generally most deposits appear. If you need to remove not only fat, but also become more elegant by reducing the volume of muscles, the weight loss system according to the author's method of the singer is more suitable.

Respiratory gymnastics according to the author's method.

The correct breathing technique, developed by the singer, was originally intended for the treatment of the respiratory system. But, since a significant decrease in body volume was noted with regular exercise, such a system began to be used for the purpose of losing weight.

Characteristics of the technique.

Respiratory gymnastics is considered "paradoxical", as it is a large number of rapid movements, after which breaths are taken with a chest that does not expand. To achieve a positive result of losing weight according to this program, several important rules should be observed:

• the basis of the classes is inhalation: it should be sharp, noisy, reminiscent of sniffing;
• exhalation continues after each inhalation; it must be absolutely natural without delay or expel the air;
• all movements are performed while inhaling to the rhythm of the pace of the exercise;
• the number of accesses and breaths should be gradually increased, while the number of accesses should always be a multiple of 4, the number of breaths - 8;
• a break between sets - 3-5 seconds.

The regular performance of such exercises leads to an increase in lung volume, develops the habit of breathing correctly and maintains a fast metabolism in the future.

Training results

The efficiency of the system is based on the acceleration of metabolism, which is achieved because the air, with short, sharp breaths, penetrates as deeply as possible into the lungs and supplies a large amount of oxygen to the blood. Thanks to this, a series of processes are started:

• improves blood supply, lymphatic flow;
• metabolism is activated;
• a significant amount of internal energy is consumed;
• subcutaneous fat breaks down, providing this energy;
• neuropsychiatric disorders are eliminated;
• increases tone, improves mood;
• Local stagnation is eliminated.

Contraindications

The system is believed to be suitable for everyone and has no contraindications. But it is not recommended to practice the use of this technique in the following cases:

• acute conditions with fever;
• serious violations in the work of organs or systems;
• acute thrombophlebitis.

Also, you should not treat this system as the only method to get rid of excess weight. It will only work simultaneously with proper nutrition and exercise. To lose weight without dieting and exercising, the Chinese jianfei method is more suitable. According to Rosa Yu Bin, who first introduced this system, in 2 months she got rid of the 10 kg, doing nothing for it except breathing exercises.

Jianfei chinese gymnastics

The principle of losing weight with jianfei is based on the fact that such exercises help reduce appetite and significantly reduce the amount of food consumed. This type of respiratory system is also based on diaphragmatic (abdominal) breathing, but with the simultaneous execution of only three simple exercises-postures.

Characteristics of the technique.

The practice of correct breathing according to the jianfei method can radically change not only the figure, but even the inner world of a person. Before doing such exercises, you need to clear your mind by concentrating on your goal.

While many diets do not always give the expected weight loss, often even harm health, Chinese jianfei gymnastics is not only effective and safe, but even necessary for a person. When it is performed, the body's own forces are activated, its self-healing processes are turned on.

The execution technique is a sequential combination of "upper" and "lower" breathing, while the inhalation-exhalation technique is independent for each exercise:

• "Wave": a slow, deep inhalation with abdominal retraction and chest lift, then a second delay and the same exhalation with abdominal protrusion and chest retraction;
• "Frog" - alternating breaths and exhalations through the mouth and nose, holding the breath for 3-5 seconds and completely filling the abdomen with air;
• "Lotus": you must breathe in three stages: during the first five minutes, control the inhalation and exhalation, making them deeply, slowly, without lifting the abdomen and chest; then five minutes - a natural uncontrolled inhalation, then the same as in the first stage, a deep, long and relaxing exhalation; at the end of ten minutes, just breathing naturally, ignoring depth and rhythm.

By doing just three of these exercises, significant weight loss and overall health benefits can be achieved. Furthermore, each of them has its own directional action:

• "Wave" reduces appetite, eliminates hunger, promotes faster satiety, can be done before or instead of eating;
• "Frog" normalizes blood circulation, accelerates metabolism, improves the digestive tract;
• "Lotus" eliminates fatigue, calms, gives energy.

Training results

Jianfei gymnastics promotes oxygenation of all organs, which contributes to:

• improve metabolism;
• normalization of the water-salt balance;
• restoration of gas exchange in tissues;
• strengthening and improving the body.

In addition to eliminating hunger, jianfei training relieves fatigue and tension, normalizes important processes in the body. Thanks to this, a person gets rid of extra pounds gradually, without harm to health.

Contraindications

Of the three exercises indicated, the contraindications exist only for the "frog"; it is not recommended to do so:

• During pregnancy;
• with diseases of the spine;
• in the postoperative period;
• with a tendency to internal bleeding.

The "wave" and "frog" exercises should be performed in the morning, on an empty stomach. "Lotus" is just a meditation posture that does not require any effort, therefore it has no limitations. The result of such a system is achieved stably, but rather slowly. For accelerated weight loss, but no less useful, the ancient Chinese practice of qigong is more suitable.

Qigong

Qigong is a traditional exercise system that appeared on the basis of the Taoist psychopractors, whose objective was to heal the mind and body. It includes a whole range of different techniques, of which a combination of a special diet with a special breathing technique is used to lose weight.

Characteristics of the technique.

Qigong breathing exercises are part of the wellness practice and are based on combining a special breathing technique with a healthy diet. The diet requires compliance with several principles:

• harmony of all tastes: salty, sweet, bitter, sour, spicy;
• refusal of meat;
• lack of overeating;
• dinner 4 hours before bedtime.

In essence, qigong is not so much gymnastics as work with the Qi energy, whose free flow ensures the health of the body. A feature of such a system is the presence of a large number of types of respiration, the main of which are:

• natural - shallow, free, smooth, long;
• rectus abdominis - performed with the help of the abdomen: protrusion when inhaling, retraction when exhaling;
• reverse abdominal - the opposite of direct: retraction when inhaling, protrusion when exhaling;
• with delays - after inhalation or exhalation of different duration;
• latent - threadlike, almost invisible to others.

All of these types of respiration can be combined with each other to form other types.

In addition, there are many qigong exercises, which are divided into three categories:

• static;
• dynamic;
• balance and coordination.

They are not all done at once. The main thing here is to carefully work one movement and only after that start another.

Training results

Chinese breathing exercises allow you to control your weight without feeling hungry or fatigued from the exercise. As a result of the classes:

• blood is enriched with oxygen, improves blood flow, reduces appetite, clears the mind;
• removes stress and tension that leads to overeating;
• the rate of metabolic processes increases;
• the diseases that cause obesity are cured;
• muscles get stronger;
• increases the elasticity of the fabric.

Furthermore, qigong can be structured in such a way as to eliminate specific problems, taking into account the individual characteristics of the body.

Contraindications

It is not recommended to practice qigong gymnastics when you are very tired, after insomnia or a strong nervous tension. Only a state of calm will ensure maximum effect. Immediately before and after classes, nothing cold should be eaten, as this type of food is believed to drain energy from the stomach and negate the benefits of any exercise. In addition, there is a complete list of conditions in which the practice of qigong is contraindicated:

• general heaviness or weakness;
• mental disorders;
• Cardiovascular disorders;
• blood diseases;
• musculoskeletal system problems;
• strong pathologies of the body structure;
• relapse of chronic diseases;
• taking strong drugs;
• postoperative period;
• strong deviations from normal body temperature;
• too intense sports.

It should be noted that even if there are contraindications, qigong practice can be effective, but it can only be practiced under the guidance of a master.

In addition, there are other complexes of breathing exercises that can be used in place of qigong. You should know that of all the breathing techniques, only the Indian system of yogis is not recommended for women: the so-called pranayama, as it makes the face look old.

Having decided to lose weight or become healthier with the help of breathing exercises, you should consciously choose the type that best suits your goals, individual characteristics, needs and problems of the body, taking into account the state of health, character and lifestyle.

Only with the correct approach and strict adherence to all the recommendations can you really not only lose weight, but also improve your health with high quality.