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 five effective programs and make your figure perfect in just 15 minutes a day!

Overweight is a malfunction of the whole body. For the process of losing weight to be effective and harmonious, you need an integrated approach to its restoration. Typically, this requires a balanced diet and adequate exercise for the body. However, many of those who want to lose extra pounds can not always limit themselves too much in diet or exercise - for good reasons or due to a lack of willpower. In addition, grueling diets or training often turn out to be of little effect, and visible gains only become noticeable after a few months. Therefore, many people who are losing weight halfway give up the fight, having lost faith in their success. A way out of this situation can be breathing exercises for weight loss. 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 such exercises, thousands of people of different ages have become slimmer and improved their health. Correct breathing techniques help to activate many processes important 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 exercises a day can speed up the loss of extra pounds many times over, ensure the maintenance of a stable weight for a long time.

How it works

The amount of oxygen entering the blood depends on the quality of breathing. Its increase has beneficial effects on major 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" breathing significantly slows down the metabolism and breakdown of fats.

Especially in this regard, the respiratory technique is useful for women 40 years of age and older, when unpleasant hormonal changes in the body begin to occur, as a result of which 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 of the blood can slow down age-related changes, preventing the appearance of extra pounds. In fact, such a system is indispensable for fast belly weight loss at any age. With regular exercise or dieting, these fatty deposits are the most difficult to break down, while special breathing techniques allow you to get rid of them in the first place.

Cleansing the body

Respiratory exercises contribute to the active elimination of 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, contributing to a faster destruction of fat cells, which leads 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 "seizing" stress.

Any breathing exercises for quick 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 the exercises performed at the same time ensure its flow to problem areas and activate all fat burning processes in the body.

Correct weight loss with breathing exercises

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

• training should be regular, and the decisive role is played not by intensity, but by constancy;
• you should not combine classes with a very strict diet, it is enough to switch to proper nutrition, since such training consumes a huge amount of energy, which must be replenished;
• you need to 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.

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 measures aimed at losing weight. Also, breathing exercises are often part of wellness practices, for example, yoga.

The most common types of such techniques include:

• bodyflex;
• oxysize;
• jianfei;
• qigong.

In addition, there is a separate breathing exercises for fast weight loss of the abdomen, which is most in demand among overweight people, since it helps to reduce the most problematic area and very quickly gives visible results.

Breathing exercises for the abdomen

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

Universal technique

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

• take a quick breath with your nose;
• exhale slowly through your mouth in six counts.

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

For women 40 and over

A special breathing system for middle-aged or older women helps to remove fat deposits on 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:

• inhale slowly through your nose, exhale slowly through your 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 ones before exhaling;
• inhale slowly through the nose, exhale slightly through the nose, finish exhaling with the mouth.

With each inhalation, it is necessary to draw in the stomach as much as possible, while exhaling, relax and protrude. 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 performed at a slow pace, but at the same time provide a load several times higher than jogging or strength exercises.

Features of the technique

Bodyflex, like most similar programs, also involves breathing with the diaphragm, but its feature is that when performing some exercises, you need to make rather loud sounds. In this case, inhalation is always done through the nose, exhalation through the mouth. One breathing exercise lasts 22 seconds, but you do not need to count them - if done correctly, everything will turn out by itself.

The breathing pattern is as follows:

• exhale all the air, then breathe out the rest, slightly rounded and stretching the lips forward;
• inhale quickly, sharply, deeply, as after a prolonged lack of air;
• hold your breath for 3 seconds;
• exhale sharply as follows: open your mouth strongly, tighten 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), pulling in your stomach as much as possible;
• breathe in deeply, relaxing all the muscles to get the sound "sshh".

Even one such activity contributes to an increased supply of oxygen, which activates the breakdown of fats, causes a rise in 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 one muscle group;
• isotonic, forcing several muscle groups to work;
• stretching, aimed at the development of elasticity.

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

Training results

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

• metabolism accelerates, digestion is improved;
• increased lymph flow, which improves the elimination of harmful substances;
• the intensity of 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;
• getting rid of psycho-emotional stress, improving mood;
• improving the condition of the skin;
• normalization of the work of all systems, organs, processes;
• general health improvement, body rejuvenation;
• gaining flexibility, grace, grace.

Just one hour of body flex 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 every organism, therefore, it must be started with caution, taking into account the contraindications and possible consequences.

Contraindications

It is forbidden to practice body flex if you have:

• serious 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 perform bodyflex breathing exercises on a full stomach, otherwise nausea or vomiting is possible. You need to do it only on an empty stomach, it is best 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 should not 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 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 classes can be carried out 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.

Features 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 one exercise, which is performed according to a special scheme:

• one breath;
• three breaths;
• one exhalation;
• three pre-exhales.

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

Training results

Oxysize primarily fights with excess volumes, practically without reducing weight, since it eliminates only fat, which has a small mass. But if you observe proper nutrition during classes, then 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 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 an oxygen technique works more on burning fat, the greatest efficiency can be achieved in the fight against cellulite and in reducing problem areas - the abdomen, sides, arms, thighs, on which the most deposits usually appear. If you need to remove not only fat, but also become more graceful 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 technique of correct breathing, developed by the singer, was originally intended for the treatment of the respiratory system. But, since with regular exercise, a significant decrease in body volume was noticed, such a system began to be used for the purpose of losing weight.

Features of the technique

Respiratory gymnastics is considered "paradoxical", as it is a large number of quick movements, after which breaths are performed with a non-expanding chest. To achieve a positive result of losing weight according to this program, several important rules must be observed:

• the basis of classes is inhalation - it should be sharp, noisy, reminiscent of sniffing;
• exhalation follows after each inhalation - it should be absolutely natural without delay or pushing out the air;
• all movements are performed while inhaling at the pace of the drill step;
• the number of approaches and breaths should be increased gradually, while the number of approaches should 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 efficiency of the system is based on the acceleration of metabolism, which is achieved due to the fact that the air, with short and sharp breaths, penetrates as deep as possible into the lungs and supplies a large amount of oxygen to the blood. Thanks to this, a number of 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;
• severe violations in the work 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 only work simultaneously with proper nutrition and exercise. In order to lose weight without dieting and exercising, the Chinese jianfei method is better suited. According to Rosa Yu Bin, who first introduced this system, in 2 months she got rid of 10 kg, doing nothing for this except breathing exercises.

Chinese gymnastics jianfei

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

Features 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 focusing on your goal.

While many diets do not always give the expected weight loss, they often even harm health, the 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, the processes of its self-healing are turned on.

The technique of execution 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 the abdominal retraction and chest lifting, then a second delay and the same exhalation with the abdominal protrusion and chest retraction;
• "Frog" - alternation of 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, 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, relaxing exhalation; at the end of the ten minutes, just breathing 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 directional action:

• "Wave" reduces appetite, eliminates hunger, promotes faster satiety, it 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:

• improving metabolism;
• normalization of 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 processes in the body. Thanks to this, a person gets rid of extra pounds gradually, without harm to health.

Contraindications

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

• 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 only a meditation posture that does not require any effort, therefore it has no limitations. The result on such a system is achieved stably, but rather slowly. For accelerated weight loss, but no less useful, the ancient Chinese qigong practice is more suitable.

Qigong

Qigong is a system of traditional exercises that appeared on the basis of Taoist psycho-practitioners, aimed at healing 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 for losing weight.

Features of the technique

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

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

At its core, qigong is not so much gymnastics as work with Qi energy, the free flow of which 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, soft, long;
• straight abdominal - carried out with the help of the abdomen: protrusion on inhalation, retraction on exhalation;
• reverse abdominal - the opposite of direct: retraction on inhalation, protrusion on exhalation;
• with delays - after inhalation or exhalation of different duration;
• latent - threadlike, almost invisible to others.

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

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

• static;
• dynamic;
• balance and coordination.

They are not performed all at once. The main thing here is to carefully work out 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 exercise. As a result of classes:

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

In addition, qigong can be structured in such a way as to get rid of 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 strong nervous tension. Only a calm state will ensure maximum effect. Immediately before and after classes, you should not eat anything cold, since it is believed that such food takes away energy from the stomach and negates the benefits of any exercise. In addition, there is a whole list of conditions in which qigong practice is contraindicated:

• general heaviness or weakness;
• mental disorders;
• cardiovascular disorders;
• blood diseases;
• problems of the musculoskeletal system;
• strong pathologies of the structure of the body;
• 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 instead of qigong. You should know that of all breathing techniques, only the Indian system of yogis is not recommended for women - the so-called pranayama, since 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 problems of the body, taking into account the state of health, character, lifestyle.

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.