Breathing exercises to lose weight

Respiratory gymnastics not only helps to lose weight without diet and exercise, but also slows down the aging process. Choose one of five effective programs and improve your figure in just 15 minutes a day!

Excess weight is a malfunction of the whole organism. An integrated approach to weight loss is needed for the weight loss process to be effective and harmonious. As a rule, this requires a balanced diet and adequate exercise for the body. However, most people who want to lose extra pounds can't always limit themselves too much to diet or exercise - for good reason or because of a lack of willpower. In addition, a tiring diet or exercise is often less effective, and the visible gains are noticeable only after a few months. Therefore, many people who lose weight halfway lose faith in their success and give up the fight. The way out of this situation may be breathing exercises to lose weight. Unlike physical exercise, it allows you to see positive results after a few workouts and without strict dietary restrictions.

Benefits

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

• reduces the feeling of hunger;
• improve digestion;
• breakdown of body fat;
• increasing power;
• strengthening the immune system.

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

This is how it works

The amount of oxygen entering the bloodstream depends on the quality of respiration. Its increase has a beneficial effect on key systems, including:

• digestion - metabolic processes are activated;
• secretion - toxic substances are removed;
• Endocrine, nervous - relieves stress and tension.

Respiratory gymnastics is the only weight loss that helps not only to reduce overall body weight, but also to localize problem areas that cannot be achieved by other natural means.

Effects on digestion

Sustained weight loss or the appearance of new fat deposits is directly proportional to the rate at which food is converted into energy used. It is oxygen that ensures the absorption of nutrients by the intestines, so its insufficient intake during "shallow" breathing significantly slows down the metabolism and breakdown of fats.

Especially in this regard, breathing techniques are useful for women 40 years and older, when the body begins to experience unpleasant hormonal changes, which leads to deterioration of metabolism, as a rule, appear in the abdomen or overweight. other problem areas. At this age, even sports diets are often weak. However, special breathing techniques that keep the blood saturated with enough oxygen can slow down age-related changes by preventing the appearance of extra pounds. In fact, such a system is indispensable for rapid abdominal weight loss at any age. With regular exercise or diet, it is most difficult to break down these fat deposits, and special breathing techniques allow you to get rid of them in the first place.

Body cleansing

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

Get rid of stress and overeating

Another beneficial effect of the practice of breathing 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 "seizing" stress.

Any breathing exercises for rapid weight loss are based on one principle: a specially designed inhalation-exhalation scheme helps to absorb more oxygen than during normal breathing, and at the same time the exercises allow it to flow to problem areas and activate all fats. combustion processes in the body.

Proper weight loss with breathing exercises

For such lessons to be effective and to be of real benefit, any such technique requires three basic rules:

• training should be regular and the decisive role is played by persistence, not intensity;
• you should not combine classes with a very strict diet, it is enough to switch to proper nutrition, because such training consumes a lot of energy, it is necessary to replenish it;
• you only need to do it on an empty stomach (except for the oxysize technique), morning time is best for this, immediately after waking up or at any other time - three hours after a meal.

Views

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 health practices, such as yoga.

The most common types of such equipment include:

• bodyflex;
• deoxidize;
• jianfei;
• qiqonq.

In addition, there are separate breathing exercises for rapid weight loss from the abdomen, which are most in demand among overweight people, because 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 performed with proper breathing is aimed at training only the press and the waist, not the whole body. Although this has a positive effect on the whole body, oxygen activates all the processes necessary for its vital activity.

Universal technique

Before engaging in this system, you should learn and master the special technique of diaphragmatic breathing:

• breathe quickly through your nose;
• Breathe slowly through your six mouths.

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

• breathe slowly through your nose, breathe slowly through your mouth;
• inhale slowly through the nose, exhale through the nose with two sharp exhalations;
• inhale slowly through the nose, exhale slowly through the nose, then make two sharp breaths before exhaling;
• Breathe in slowly through your nose, breathe out through your nose, and complete your breathing through your mouth.

With each inhalation, you need to inhale as much as possible in the stomach, while breathing, relax and exhale. All exercises are repeated three times in a row, 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 higher than running or strength training.

Features of the technique

Bodyflex, like most similar programs, also involves breathing through the diaphragm, but its feature is that you need to make quite loud noises when performing some exercises. In this case, inhalation is always done through the nose, exhalation is done through the mouth. One breathing session lasts 22 seconds, but you don't have to count them - if done correctly, everything will come out on its own.

The breathing pattern is as follows:

• inhale all the air, then inhale the rest, slightly rounding and extending the lips forward;
• breathe quickly, sharply, deeply, as after a long period of shortness of breath;
• hold your breath for 3 seconds;
• breathe sharply as follows: open your mouth vigorously, squeeze the diaphragm and abdominal muscles, exhale an explosive with a "p-a-x-x" sound;
• hold your breath as much as possible (recommended for number eight), pull your stomach as far as possible;
• Take a deep breath, relaxing all the muscles to get the "sshh" sound.

Even such an activity helps to increase the supply of oxygen, which activates the breakdown of fats, improves mood, improves well-being and fills the body with energy.

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

• isometric, work with one muscle group;
• isotonic, forces several muscle groups to work;
• stretching aimed at developing elasticity.

Thanks to this integrated approach, visible results are obtained quickly.

Learning outcomes

The large amount of oxygen entering the bloodstream during aerobic respiration helps to activate the processes necessary for weight loss:

• metabolism speeds up, digestion improves;
• increased lymph flow, which improves the elimination of harmful substances;
• increases the intensity of contraction of the stomach, causes a decrease in volume;
• fat breakdown is activated, due to which the subcutaneous fat layer disappears.

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

• reduction of volumes;
• cellulite removal;
• get rid of psycho-emotional stress, improve mood;
• improving the condition of the skin;
• normalization of all systems, bodies, processes;
• improving general health, rejuvenating the body;
• agility, grace, grace.

A one-hour bend allows you to burn 3, 500 kcal, while jumping with a rope burns 150 kcal, aerobics - 250 kcal, running - 700 kcal.

The uniqueness of the Bodyflex system is reflected in the reduction of the overall volume, as well as the correction of specific problem areas. However, such a high load is not suitable for every organism, so it is necessary to start with caution, taking into account the contraindications and possible consequences.

Contraindications

It is forbidden to engage in body flexion in the following cases:

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

Another limitation is that you cannot do bodyflex breathing exercises on a full stomach, otherwise nausea or vomiting is possible. You should only do this on an empty stomach, in the morning immediately after waking up or later, but only three hours after a meal. Training should be done outdoors or in a well-ventilated room. Also, you should not start training without mastering breathing techniques, which usually require daily training for about 4 weeks.

Oxidize

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

Features of the technique

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

• one breath;
• three breaths;
• an exhalation;
• three front breaths.

Unlike Bodyflex, the exercises are performed with constant breathing without delay and sharp retreat under the abdominal ribs, which makes this technique less stressful for the body.

Learning outcomes

Oxysize primarily fights excess volumes, virtually without weight loss, because it eliminates only a small amount of fat. But if you follow a proper diet during classes, you can get rid of these extra pounds at the same time. The author of this program recommends eating four times a day, with the predominance of natural products and the rejection of all unnecessary foods. At the same time, the caloric content of the diet should not be reduced too much - it should be 1500-1700 calories.

Because such an oxygen technique works on burning more fat, the greatest efficiency can be achieved in the fight against cellulite and the reduction of problem areas - the abdomen, sides, arms, thighs. If you need to become not only fat, but also slimmer by reducing the size of the muscles, the weight loss system in accordance with the author's method of the singer is more appropriate.

Respiratory gymnastics according to the author's method

Proper breathing technique developed by the singer was originally designed to treat the respiratory system. However, such a system began to be used for weight loss, as a significant reduction in body size was observed with regular exercise.

Features of the technique

Respiratory gymnastics is considered "paradoxical" because it involves a large number of rapid movements, after which the breaths are performed with the chest not enlarged. In order to achieve a positive result in losing weight according to this program, a few important rules must be followed:

• the basis of classes is inhalation - it should be sharp, noisy, reminiscent of smell;
• exhalation occurs after each inhalation - it should be completely natural without delay or pushing air;
• all movements are performed while breathing at the speed of the drilling step;
• the number of approaches and breaths should be gradually increased, and the number of approaches should always be 4 and the number of breaths should be 8;
• interval 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.

Learning outcomes

The efficiency of the system is based on the acceleration of metabolism, which is due to the fact that the air penetrates as deeply as possible into the lungs with short and sharp breaths and provides the blood with a large amount of oxygen. Due to this, a number of processes begin:

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

Contraindications

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

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

In addition, you should not approach this system as the only way to lose weight. It will only work at the same time with proper nutrition and exercise. The Chinese jianfei method is more suitable for losing weight without diet and exercise. According to Rosa Yu Bin, who introduced this system for the first time, she lost 10 kg in two months without doing anything but breathing exercises.

Chinese gymnastics jianfei

The principle of losing weight 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 exercises at the same time.

Features of the technique

The practice of proper breathing with the Jianfei method can radically change not only the figure, but also a person's inner world. Before doing such exercises, you need to clear your mind by focusing on your goal.

Although many diets do not always provide the expected weight loss, often detrimental to health, Chinese jianfei gymnastics is not only effective and safe, but even necessary for a person. When this is done, the body's own forces are activated, and self-healing processes are activated.

The performance technique is a sequential combination of "up" and "down" breathing, the inhalation-exhalation technique is separate for each exercise:

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

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

• "Wave" reduces appetite, eliminates hunger, helps to saturate faster, can be done before or instead of eating;
• "Frog" normalizes blood circulation, speeds up metabolism, improves the digestive system;
• "Lotus" eliminates fatigue, soothes and energizes.

Learning outcomes

Jianfei gymnastics promotes oxygenation of all organs, which also helps:

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

In addition to eliminating hunger, jianfei training eliminates fatigue and tension, normalizes important processes in the body. As a result, a person gradually gets rid of extra pounds without harming their health.

Contraindications

Of the three exercises, only the "frog" has contraindications - it is not recommended to do so:

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

"Wave" and "frog" exercises should be done in the morning, on an empty stomach. Lotus is just a meditative posture that requires no effort, so there are no restrictions. In such a system, the result is stable but slow. To lose weight fast, but not less useful, the ancient Chinese qigong practice is more appropriate.

Qigong

Qigong is a traditional system of exercises based on Taoist psycho-practices aimed at healing the mind and body. It includes a number of different techniques used in combination with special breathing techniques and a special diet to lose weight.

Features of the technique

Qigong breathing exercises are part of a health practice and are based on combining specific breathing techniques with a healthy diet. Diet requires adherence to several principles:

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

Qigong in itself is not gymnastics, but the free flow of Qi energy that ensures the health of the body. The peculiarity of such a system is that there are many types of breathing, the basics of which are:

• natural - shallow, loose, soft, long;
• flat stomach - is carried out with the help of the abdomen: protrusion during inhalation, retreat during exhalation;
• inverted abdomen - the direct opposite: retreat during inhalation, protrusion during exhalation;
• with delays - after inhalation or exhalation for different periods;
• hidden - like a thread, almost invisible to others.

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

In addition, qigong has many exercises that fall into three categories:

• static;
• dynamic;
• balance and coordination.

Not all of them are done at once. The main thing here is to work carefully on one movement and only then start another.

Learning outcomes

Chinese breathing exercises allow you to manage your weight without hunger and fatigue from training. As a result of lessons:

• the blood is enriched with oxygen, blood flow improves, which reduces appetite and clears the mind;
• eliminates stress and tension caused by overeating;
• the speed of metabolic processes increases;
• diseases that cause obesity are treated;
• muscles become stronger;
• tissue elasticity increases.

In addition, qigong can be structured to get rid of specific problems, taking into account the individual characteristics of the body.

Contraindications

When you are very tired, it is not recommended to do qigong gymnastics after insomnia or strong nervous tension. Only a calm situation will provide maximum effect. You should not eat anything cold immediately before and after classes, because such foods are believed to take energy from the stomach and negate the benefits of any exercise. In addition, there is a complete list of conditions in which the qigong practice is contraindicated:

• general heaviness or weakness;
• mental disorders;
• cardiovascular disorders;
• blood diseases;
• problems of the musculoskeletal system;
• severe pathologies of body structure;
• relapse of chronic diseases;
• to take strong medication;
• postoperative period;
• strong deviations from normal body temperature;
• very intense sport.

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

In addition, there are other breathing exercise complexes that can be used instead of qigong. You should know that of all the breathing techniques, only the Indian yogis system is not recommended for women - the so-called pranayama, because the face shows old age.

When you decide 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 body problems, taking into account your health status, character and lifestyle.

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