Breathing exercises for weight loss

Respiratory gymnastics helps not only to lose weight without dieting and 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!

Excess weight is a malfunction of the entire body. For the weight loss process to be effective and harmonious, an integrated approach to its restoration is necessary. Typically, this requires a balanced diet and adequate exercise for the body. However, many of those who wish to lose extra pounds may not always limit themselves too much to diet or exercise - for good reasons or a lack of willpower. Also, exhaustive diets or training tend to have little effect, and visible gains only become noticeable after a few months. Therefore, many people who are losing weight along the way give up fighting, having lost faith in success. One way out of this situation can be breathing exercises for weight loss. Unlike physical exercise, it allows you to see positive results after multiple workouts and without severe dietary restrictions.

To benefit

The effectiveness of breathing practices has been proven by time and by a large number of real examples: thanks to these exercises, thousands of people of different ages have become thinner and have 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;
• increased vigor;
• strengthening the immune system.

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

How it works

The amount of oxygen that enters the blood depends on the quality of breathing. Its increase has beneficial effects on key 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 the reduction of total body weight, but also to the local reduction of 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 guarantees the absorption of nutrients by the intestine, therefore, its insufficient intake during so-called "shallow" breathing significantly slows down the metabolism and the breakdown of fats.

Particularly in this regard, the breathing technique is useful for women aged 40 or over, when unpleasant hormonal changes begin to occur in the body as a result of worsening metabolism, excess weight usually appears in the abdomen or other areas. problematic. At this age, even exercise diets are often impotent. But special breathing techniques that ensure enough oxygen saturation in the blood can delay age-related changes, preventing the onset of extra pounds. In fact, this system is indispensable for quick belly 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 eliminate them first.

cleaning the body

Breathing exercises contribute to the active elimination of harmful substances accumulated in fat cells. About 70% of these toxins can be gaseous and simply exhaled with adequate breathing. Oxygen also oxidizes fat deposits, contributing to the faster breakdown of fat cells, which leads to weight loss with decreased volume of all problem areas.

Stress relief 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 excess weight associated with the habit of "grasping" stress.

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

Correct weight loss with breathing exercises

For classes to be effective and bring real benefits, any technique requires adherence to three basic rules:

• training must be regular, and the decisive role is played not by intensity but by constancy;
• classes should not be combined with a very rigid diet, just change to an adequate diet, as this training consumes a large amount of energy, which must be replaced;
• it should only be done 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 a meal.

views

There are several main types of breathing techniques, most of which are an independent treatment and prevention program that can be perfectly combined with other weight loss measures. In addition, breathing exercises are often part of wellness practices, for example yoga.

The most common types of such techniques include:

• bodyflex;
• oxisize;
• jianfei;
• qigong

Also, there are separate breathing exercises for rapid abdomen weight loss, which is most sought after among 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 others in that the set of exercises, which is performed in combination with correct breathing, aims to train not the whole body, but just pressure and the waist. This has a positive effect on the whole body though, as oxygen activates all the processes necessary for your vital activity.

universal technique

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

• breathe quickly with your nose;
• slowly exhale through your mouth for six counts.

In addition, an important condition for such exercises is strong tension in the abdominal muscles with each exhalation and relaxation during inhalation.

For women aged 40 and over

A special respiratory system for middle-aged and older women helps to remove fatty deposits in the abdomen that are very damaging to the body. The complex consists of 4 exercises and is performed in the form of morning exercises for 15 minutes. You need to breathe like this:

• 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 and make two sudden movements before exhaling;
• inhale slowly through the nose, exhale slightly through the nose, finish exhaling through the mouth.

With each inhalation, it is necessary to draw in the stomach as much as possible while exhaling, relaxing, and projecting. 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 postures. Classes are held at a slow pace, but at the same time provide a load several times greater than running or strength exercises.

Technique characteristics

Bodyflex, like most similar programs, also involves breathing with your diaphragm, but its characteristic is that when you do some exercises, you need to make very loud sounds. In this case, inspiration is always done through the nose, expiration through the mouth. A breathing exercise lasts 22 seconds, but you don't have to count them - if done correctly, it will all come out of its own accord.

The breathing pattern is as follows:

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

Even one of these activities contributes to an increased supply of oxygen, which triggers the breakdown of fats, boosts mood, improves well-being and fills the body with energy.

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

• isometric, working with a group of muscles;
• isotonic, forcing various muscle groups to work;
• stretching, aiming at the development of elasticity.

It is thanks to this integrated approach that visible results are quickly 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 speeds up, digestion is improved;
• increased lymphatic flow, which improves the elimination of harmful substances;
• the intensity of the contraction of the stomach increases, contributing to a decrease in its volume;
• the breakdown of fat is activated, due to which the subcutaneous fat layer disappears.

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

• decrease in volumes;
• elimination of cellulite;
• get rid of psycho-emotional stress, improving mood;
• improving skin condition;
• standardization of the work of all systems, bodies, processes;
• general health improvement, body rejuvenation;
• gaining flexibility, grace, grace.

Just one hour of body flexion burns 3. 500 kcal, while with the same duration, 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 overall volume while 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 the contraindications and possible consequences.

Contraindications

It is prohibited to practice body flexion if you have:

• serious cardiovascular disease;
• high pressure;
• spinal problems (postoperative, presence of implants);
• acute inflammatory or infectious processes;
• exacerbation of chronic diseases;
• tumor neoplasms;
• any bleeding;
• pregnancy.

Another limitation is that you cannot perform push-up breathing exercises on a full stomach, otherwise nausea or vomiting may occur. You only need to do it on an empty stomach, it's best if it's in the morning right 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.

Oxisize

Oxysize is an innovative slimming program for American Jill Johnson, very similar to the bodyflex technique, but with some differences. The main advantages are that this program has no contraindications and classes can be taught 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, oxisize won't bring you significant benefits.

Technique characteristics

This technique is based on a combination of continuous diaphragmatic breathing with a certain load on specific muscles. Its main feature is the respiratory 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 delays and without a sudden retraction of the abdomen under the ribs, which makes this technique less stressful on the body.

training results

Oxysize mainly combats excess volumes, practically without reducing weight, as it only eliminates fat, which has a small mass. But if you observe proper nutrition during class, you can simultaneously get rid of those extra pounds. The author of this program recommends four meals a day with a predominance of natural products and rejection of all junk food. At the same time, the calorie content of the diet should not be too low - it should be 1, 500 to 1, 700 calories.

As this oxygen technique works more in burning fat, greater efficiency can be achieved in combating cellulite and in reducing problem areas - abdomen, flanks, arms, thighs, where most deposits usually appear. If you need to not only remove fat, but also become more graceful by reducing the volume of muscles, the slimming system according to the singer's author's method 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 once a significant decrease in body volume was noticed with regular exercise, such a system began to be used for the purpose of losing weight.

Technique characteristics

Respiratory gymnastics is considered "paradoxical" because it involves a large number of rapid movements, after which breaths are performed with the chest not expanding. To achieve a positive weight loss result according to this program, several important rules must be observed:

• the basis of classes is inhalation - it must be clear, noisy, reminding smell;
• the exhalation follows after each inhalation - it must be absolutely natural, without delay or pushing the air out;
• all movements are performed while inhaling in time with the exercise step;
• the number of approaches and breaths must be gradually increased, while the number of approaches must always remain a multiple of 4, the number of breaths - 8;
• a break between sets - 3-5 seconds.

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

training results

The system's efficiency is based on the acceleration of metabolism, which is achieved because 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, several processes are started:

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

Contraindications

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

• acute conditions with fever;
• serious violations of the functioning 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, the first to introduce this system, in 2 months she got rid of 10 kg, without doing anything for it, except breathing exercises.

Chinese gymnastics jianfei

The principle of losing weight with jianfei is based on the fact that such exercises help to numb the 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 posture exercises.

Technique characteristics

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

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

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

• "Wave" - a deep, slow 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 need to breathe in three stages: for the first five minutes, control the inhalation and exhalation by doing them deeply, slowly, without lifting your abdomen and chest; then five minutes - an uncontrolled natural inhalation, then the same as in the first phase, a deep, long, relaxing exhalation; at the end of the ten minutes, just breathe naturally, ignoring depth and rhythm.

By doing just three of these exercises, significant weight loss and overall health benefits can be achieved. Also, 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, speeds up metabolism, improves the digestive tract;
• The "Lotus" eliminates fatigue, calms, gives energy.

training results

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

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

In addition to eliminating hunger, jianfei training relieves fatigue and tension, normalizes important body processes. Thanks to this, the person is getting rid of the extra pounds little by little, without harming their health.

Contraindications

Of the three exercises indicated, there are contraindications only for the "frog" - it is not recommended to do it:

• During the pregnancy;
• with spinal diseases;
• postoperatively;
• with a tendency to internal bleeding.

The "wave" and "frog" exercises should be done in the morning on an empty stomach. "Lotus" is just a meditation posture that requires no effort, therefore it has no limitations. The result in such a system is achieved stably but rather slowly. For accelerated but no less helpful weight loss, the ancient Chinese qigong practice is more suitable.

qigong

Qigong is a traditional exercise system that emerged from Taoist psychotherapists with the aim of healing the mind and body. It includes a whole range of different techniques, which use a combination of a special diet and a special breathing technique to lose weight.

Technique characteristics

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

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

At its essence, qigong is not so much gymnastics as working 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 breath types, the main ones being:

• natural - shallow, free, soft, long;
• straight abdominal - performed with the help of the abdomen: protrusion on inspiration, retraction on expiration;
• reverse abdominal - opposite of direct: retraction on inspiration, protrusion on expiration;
• with delays - after inhalation or exhalation of different duration;
• latent - similar to a thread, almost invisible to others.

All of these breath types can be combined together 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 executed all at once. The main thing here is to carefully work out a movement and then start another one.

training results

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

• blood is enriched with oxygen, blood flow improves, which reduces appetite, clears mind;
• eliminates the stress and tension that lead to overeating;
• the rate of metabolic processes increases;
• diseases that cause obesity are cured;
• muscles are strengthened;
• tissue elasticity increases.

Furthermore, qigong can be structured 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 severe nervous tension. Only a calm state will guarantee the maximum effect. Immediately before and after classes, do not eat anything cold, as this 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 under which qigong practice is contraindicated:

• general weight or weakness;
• Mental Disorders, Mental Disorder;
• cardiovascular disorders;
• blood diseases;
• musculoskeletal system problems;
• strong pathologies of the body structure;
• relapse of chronic diseases;
• taking strong drugs;
• postoperative;
• strong deviations from normal body temperature;
• very intense sports.

It should be noted that even though 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 breathing exercise complexes that can be used in place of qigong. You should know that, of all the breathing techniques, only the Indian yogic system is not recommended for women - the so-called pranayama, because it makes the face look old.

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

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