Breathing exercises for weight loss

Respiratory gymnastics helps not only to lose weight without diet and exercise, 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!

Excess weight is a disorder of the whole body. In order for the weight loss process to be effective and harmonious, an integrated approach to its recovery is needed. Typically, this requires a balanced diet and adequate exercise of the body. However, many of those who want to lose extra pounds can not always limit themselves to diet or exercise - for good reasons or lack of willpower. In addition, strenuous diets or exercise often have little effect, and noticeable gains become noticeable only after a few months. Therefore, many people who lose weight by half refuse to fight because they have lost faith in their success. The solution to this situation may be breathing exercises for weight loss. Unlike physical exercise, it allows you to show positive results after a few workouts and without strict dietary restrictions.

Benefits

The effectiveness of breathing practices has been proven over time and with numerous real-life examples: Thanks to such exercises, thousands of people of different ages have become thinner and improved their health. Proper breathing techniques help to activate many important processes for weight loss:

• Decreased sense of hunger;
• Improve digestion;
• Breakdown of body fat;
• Increased energy;
• Strengthen the immune system.

Just 15 minutes of regular breathing exercises a day can accelerate the loss of extra pounds many times, ensuring a stable weight for a long time.

How does it work

The amount of oxygen entering the blood depends on the quality of respiration. Its growth has beneficial effects on key systems, including:

• Digestive - metabolic processes are activated;
• Excretory - removal of toxic substances;
• Endocrine, nervous - relieves stress and tension.

Respiratory gymnastics is the only option for weight loss, which helps not only to reduce the total weight of the body, but also the local reduction of problem areas, which is impossible by other natural means.

Impact on digestion

Sustainable weight loss or the appearance of new fat deposits is directly proportional 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 significantly slows down the metabolism and breakdown of fats during the so-called "shallow" breathing.

Especially in this regard, respiratory techniques are useful for women aged 40 and older, when unpleasant hormonal changes begin in the body, resulting in deteriorating metabolism, excess weight usually appears in the abdomen or. Other problem areas. Even exercise diets at this age are often powerless. But special breathing techniques that ensure adequate oxygen saturation of the blood can slow down age-related changes and prevent extra pounds. In fact, such a system is indispensable for rapid abdominal weight loss at any age. Regular exercise or diet is the most difficult to break down these fat deposits, and special breathing techniques allow you to get rid of them.

Cleansing the body

Respiratory exercises help to actively eliminate harmful substances accumulated in fat cells. About 70% of these toxins can be gaseous and then simply exhaled with proper breathing. Oxygen also oxidizes fat deposits, which promotes the rapid destruction of fat cells, leading to weight loss by reducing the volume of all problem areas.

Relieve stress and overeating

Another beneficial effect of breathing practice is to reduce the levels of stress hormones in the blood. Thanks to this effect, it is possible to eliminate one of the main causes of excess weight, which is associated with the habit of "conquering" stress.

Any breathing exercise for rapid weight loss is based on one principle: a specially designed inhalation-exhalation scheme helps to receive more oxygen than during normal breathing, and at the same time exercises ensure its outflow to problem areas and activates all the fat. Burning processes in the body.

Weight loss correction with breathing exercises

In order for classes to be effective and bring real benefits, any such technique requires following three basic rules:

• Exercise should be regular and it is not intensity but endurance that plays a crucial role;
• You should not combine classes with a very strict diet, it is enough to switch to proper nutrition, because such exercise consumes a huge amount of energy, which must be replenished;
• You should only do this on an empty stomach (except for the oxysize technique), for which it is best to do it in the morning, as soon as you wake up or at any other time - three hours after eating.

ᲓBrowse

There are several basic types of breathing techniques, most of which are independent treatment and prevention programs that can be perfectly combined with other weight loss measures. Also, breathing exercises are often part of wellness practices, such as yoga.

The most common types of such equipment include:

• Bodyflex;
• oxysize;
• Jianfei;
• Tsigong.

In addition, there are separate breathing exercises to lose weight fast in the abdomen, which is most in demand in overweight people, as it helps to reduce the most problematic 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 carried out with proper breathing, is aimed not at the whole body, but only at the press and waist. Although it has a positive effect on the whole body, because oxygen activates all the processes necessary for its vital activity.

Universal technology

Before enrolling in this system, you must master the special technique of diaphragmatic breathing, when you have learned:

• Exhale quickly through the nose;
• Slowly exhale through the mouth in six volumes.

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

For women over the age of 40

The special respiratory system of middle-aged or older women helps to remove fat deposits in the abdomen, which significantly spoils the figure. The complex consists of 4 exercises and is held in the form of morning exercises for 15 minutes. You should breathe as follows:

• Inhale slowly through the nose, exhale slowly through the mouth;
• Inhale slowly through the nose, exhale with two sharp exhalations through the nose;
• Inhale slowly through the nose, exhale slowly through the nose, then make two sharp breaths;
• Inhale slowly through the nose, exhale slightly through the nose, finish exhaling through the mouth.

During each inhalation it is necessary to attract as much as possible to the abdomen, while exhaling, relaxing and bulging. 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 exercise poses. Classes are held at a slow pace but at the same time provide a load several times higher than jogging or strength training.

Equipment characteristics

Bodyflex, like most similar programs, also includes diaphragmatic breathing, but its feature is that some exercises require a fairly loud sound output. In this case, inhalation is always through the nose, exhaling through the mouth. One breathing exercise lasts 22 seconds, but you do not need to count them - if you do it right, everything will work out on its own.

The breathing scheme is as follows:

• Exhale all the air, then exhale the rest, slightly rounded, and stretch your lips forward;
• Inhale quickly, sharply, deeply, as after a long period of shortness of breath;
• Hold your breath for 3 seconds;
• Exhale sharply as follows: open your mouth strongly, stretch your diaphragm and abdominal muscles, make an explosive exhale with the sound "p-a-x-x";
• Hold your breath as much as possible (recommended for eight counts) as much as possible to pull in the abdomen;
• Take a deep breath, relaxing all the muscles to get the sound of "sshh".

Even one such activity promotes the supply of oxygen, which activates the breakdown of fats, raises mood, improves well-being and replenishes the body with energy.

In parallel with breathing, Bodyflex conducts physical exercises, which are divided into three types:

• Isometric, working with one group of muscles;
• Isotonic, forcing several muscle groups to work;
• Stretching aimed at developing elasticity.

It is thanks to this integrated approach that fast visible results are achieved.

Training results

The large amount of oxygen in the blood during aerobic respiration helps to activate important processes for weight loss:

• Speeds up metabolism, improves digestion;
• Increased lymph flow, which improves the elimination of harmful substances;
• The intensity of gastric contraction increases, which helps to reduce its volume;
• The breakdown of fat is activated, causing the subcutaneous fat layer to disappear.

The following is observed as a result of regular exercise:

• Volume reduction;
• Cellulite elimination;
• Escape from psycho-emotional stress, improve mood;
• Improving skin condition;
• Normalize the work of all systems, organs, processes;
• General improvement of health, rejuvenation of the body;
• Gaining flexibility, grace, grace.

Just one hour of body flexibility allows you to burn 3500 kcal, while jumping rope for the same amount of time burns 150 kcal, aerobics - 250 kcal, jogging - 700 kcal.

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

Contraindications

It is forbidden to exercise body flexibility if you have:

• Serious cardiovascular disease;
• High blood pressure;
• Spine problems (postoperative period, presence of implants);
• Acute inflammatory or infectious processes;
• Exacerbation of chronic diseases;
• Tumor neoplasms;
• Any bleeding;
• Pregnancy.

Another limitation is that you will not be able to perform bodyflex breathing exercises on a full stomach, otherwise nausea or vomiting may occur. It is necessary to do this only on an empty stomach, it is better to wake up in the morning, or later, but three hours after eating. Exercise should be done outdoors or in a well-ventilated room. Also, you should not start exercising without mastering breathing techniques beforehand, which usually takes about 4 weeks of daily exercise.

Oxysize

Oxysize is an innovative weight loss program for American Jill Johnson that is very similar to the bodyflex technique but with some differences. The main advantage is that this program has absolutely no contraindications and classes can be held even after eating. On the other hand, such a system is suitable only 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.

Equipment characteristics

This technique is based on the combination of continuous diaphragmatic breathing with specific loads on specific muscles. Its main feature is the breathing cycle for one exercise, which is carried out according to a special scheme:

• One exhale;
• Three breaths;
• One exhale;
• Three pre-exhalations.

Unlike bodyflex, the exercises are performed with constant breathing, without interruption and without a sharp contraction of the abdomen under the ribs, which makes this technique less stressful for the body.

Training results

Oxysize primarily fights excess volumes, with virtually no weight loss, as it removes only fat that has a small mass. But if you follow a proper diet during lessons, then you can get rid of those extra pounds at once. The author of this program recommends four meals a day with a preference for natural products and a rejection of all junk food. However, the caloric content of the diet should not be reduced too much - it should be 1500-1700 calories.

As such oxygen techniques work harder to burn fat, the greatest effectiveness can be achieved in the fight against cellulite and the reduction of problem areas - abdomen, sides, arms, thighs, on which usually the most deposits appear. If you need to not only get rid of fat, but also become more slender by reducing muscle volume, a weight loss system according to the author's method is more suitable.

In respiratory gymnastics by the author method

The correct breathing technique developed by the singer was originally intended for the treatment of the respiratory system. But since a significant reduction in body volume was observed with regular exercise, the use of such a system for weight loss began.

Equipment characteristics

Respiratory gymnastics is considered "paradoxical" because it involves a large number of rapid movements, after which breathing is performed with a non-extended chest. To achieve a positive weight loss result under this program, you need to follow a few important rules:

• The basis of the classes is inhalation - it should be sharp, noisy, reminiscent of smell;
• Exhale will follow after each inhale - this should be absolutely natural without interruption or expulsion of air;
• All movements are performed at the pace of the drilling step on inhalation;
• The number of approaches and exhalations should be gradually increased, while the number of approaches should always remain a multiple of 4, the number of exhalations - 8;
• Break between sets - 3-5 seconds.

Regular performance of such exercises leads to an increase in lung volume, develops the habit of proper breathing and maintains an accelerated metabolism in the future.

Training results

The efficiency of the system is based on the acceleration of metabolism, which is achieved due to the fact that air with short and sharp exhalations reaches as deep as possible in the lungs and delivers a large amount of oxygen to the blood. Thanks to this, a number of processes begin:

• Improves blood supply, lymph flow;
• Metabolism is activated;
• A significant amount of internal energy is spent;
• Subcutaneous fat is broken down, which provides this energy;
• Eliminated neuropsychiatric disorders;
• Increases tone, improves mood;
• Local stagnation will be removed.

Contraindications

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

• Acute conditions with fever;
• Severe disorders of organs or systems;
• Acute thrombophlebitis.

In addition, you should not treat this system as the only method of getting rid of excess weight. It will work only with proper nutrition and exercise. In order to lose weight without diet and exercise, the Chinese Jianfei method is better. According to Rosa Yu Bin, who first introduced this system, in 2 months she lost 10 kg, doing nothing for it except breathing exercises.

Jianfei in Chinese gymnastics

The principle of weight loss with Jianfei is based on the fact that such exercises help to reduce appetite and significantly reduce the amount of food consumed. This type of respiratory system is also based on diaphragmatic (abdominal) breathing, but with only three simple exercise-postures performed simultaneously.

Equipment characteristics

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

Although many diets do not always provide the expected weight loss, they are often detrimental to health, Chinese jianfei gymnastics is not only effective and safe, but even essential for humans. During its performance, the body's own forces are activated, its self-healing processes are involved.

The performance technique is a consistent combination of "upper" and "lower" breathing, and the inhale-exhale technique is separate for each exercise:

• "Wave" - deep, slow inhalation with the back of the abdomen and chest lift, then a second pause and the same exhalation with abdominal protrusion and chest exhaustion;
• "Frog" - alternating breathing and exhaling through the mouth and nose, holding the breath for 3-5 seconds and completely filling the abdomen with air;
• "Lotus" - you need to breathe in three stages: for the first five minutes, control the inhale and exhale, do them deeply, slowly, without lifting the abdomen and chest; Then five minutes - natural uncontrolled inhalation, then the same as in the first stage, deep, long, soothing exhalation; At the end of ten minutes, just breathe naturally, ignoring depth and rhythm.

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

• "Wave" reduces appetite, quenches hunger, promotes rapid satiety, it can be done before or instead of eating;
• "Frog" normalizes blood circulation, speeds up metabolism, improves the digestive tract;
• "Lotus" relieves fatigue, calms, gives energy.

Training results

Jianfei Gymnastics provides oxygen to all organs, which helps to:

• Improving metabolism;
• Normalize water-salt balance;
• Restore tissue gas exchange;
• Strengthen and improve the body.

In addition to eliminating hunger, Jianfei exercise relieves fatigue and tension, normalizes important processes in the body. Thanks to this, a person loses extra pounds gradually, without harming health.

Contraindications

Of the three indicated exercises, there are contraindications 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.

Exercises "Wave" and "Frog" should be done in the morning, on an empty stomach. "Lotus" is just a meditative posture, which does not require any effort, therefore it has no restrictions. The result of such a system is achieved steadily, but quite slowly.

Tsigong

Qigong is a system of traditional exercises developed by Taoist psycho-practitioners aimed at healing the mind and body. It includes a range of different techniques, from which a combination of special diets with special breathing techniques is used to lose weight.

Equipment characteristics

Qigong breathing exercises are part of a wellness practice and are based on a combination of special breathing techniques with a healthy diet. Diet requires adherence to several principles:

• Harmony of all tastes: salty, sweet, bitter, sour, spicy;
• Refuse meat;
• Lack of overeating;
• Dinner 4 hours before bedtime.

At its core, qigong is not so much about gymnastics as it is about working with Qi energy, the free flow of which ensures the health of the body. Such a system is characterized by the existence of many types of respiration, the main of which are:

• Natural - shallow, free, soft, long;
• Straight abdomen - performed with the help of the abdomen: bulge on inhalation, retraction on exhalation;
• Opposite Abdominal - Direct Reverse: Retraction on inhalation, exhalation on exhalation;
• Delay - after inhaling or exhaling for different lengths;
• Hidden - thread-like, almost invisible to others.

All of these types of breathing can be combined to form other types of breathing.

In addition, there are many exercises in Tsigong that fall into three categories:

• Static;
• Dynamic;
• Balance and coordination.

They do not end at once. The key here is to process one movement carefully and only then start the other.

Training results

Chinese breathing exercises allow you to control your weight as a result of exercise without hunger and fatigue. As a result of classes:

• Blood is enriched with oxygen, improves blood circulation, which reduces appetite, clears the mind;
• Eliminates stress and tension caused by overeating;
• The rate of metabolic processes increases;
• Obesity-causing diseases are cured;
• Muscles are strengthened;
• Increases tissue elasticity.

In addition, the zigzag can be structured in such a way as to avoid specific problems, taking into account the individual characteristics of the body.

Contraindications

It is not recommended to practice Tsigong gymnastics during extreme fatigue, after insomnia or strong nervous tension. Only a calm state provides maximum effect. You should not eat anything cold before and immediately after lessons, as it is believed that such food deprives the stomach of energy and negates the benefits of any exercise. In addition, there is a whole list of conditions in which Tsigongi practice is contraindicated:

• General heaviness or weakness;
• Mental disorders;
• Cardiovascular disorders;
• Blood diseases;
• Musculoskeletal problems;
• Strong pathologies of body structure;
• Recurrence of chronic diseases;
• Taking strong drugs;
• Postoperative period;
• Strong deviations from normal body temperature;
• Very intense sport.

It should be noted that even in the presence of contraindications, the practice of zigzag can be effective, but its implementation is possible only under the guidance of a master.

In addition, there are other complexes of breathing exercises that can be used instead of squats. Be aware that of all the breathing modes for women, only the Indian system of yoga is not recommended - the so-called pranayama, because it gives the face an aging look.

Once you have decided to lose weight or get better with the help of breathing exercises, you should consciously choose the type that best suits your goals, individual characteristics, body needs and problems, taking into account your health status, character, lifestyle.

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