Breathing exercises for weight loss

Breathing exercises help not only to lose weight without diet and exercise, 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!

Being overweight is a disorder of the whole body. An effective and harmonious weight loss process requires an integrated approach to recovery. This usually requires a balanced diet and adequate physical activity. However, many of those who want to get rid of extra pounds may not always limit themselves too much to diet or exercise - for good reasons or lack of willpower. In addition, tiring diets or training often have little effect, and the visible benefits only become apparent after a few months. That's why many people who lose weight halfway give up the fight, losing faith in their success. The way out of this situation may be breathing exercises to lose weight. Unlike exercise, it allows you to see positive results after several workouts and without serious 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. Proper breathing techniques help activate many important processes for weight loss:

• reduces the feeling of hunger;
• improving digestion;
• 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 excess pounds many times, ensure a stable weight for a long time.

How does it work

The amount of oxygen that enters the blood depends on the quality of breathing. Its increase has a positive effect on key systems, including:

• digestion - metabolic processes are activated;
• excretion - toxic substances are removed;
• endocrine, nervous system - stress and tension are reduced.

Breathing exercise is the only way to lose weight, which contributes not only to the reduction of total body weight, but also to the reduction of local problem areas, which can not be achieved by other natural means.

Effects on digestion

Prolonged weight loss or the appearance of new fat deposits is directly proportional to the rate at which the food is converted into usable energy. It is oxygen that absorbs nutrients in the gut, so its insufficient intake during the so-called "shallow" breathing significantly slows down the metabolism and breakdown of fat.

In this regard, breathing technique is especially useful for women from the age of 40, when the body begins to develop unpleasant hormonal changes, which lead to deterioration of metabolism, the appearance of excess weight, as a rule, the abdomen or other problem areas. At this age, even exercise diets are often powerless. But special breathing techniques that provide adequate oxygenation to the blood can slow down age-related changes, 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 dieting, these fat deposits are the most difficult to break down, while special breathing techniques allow you to get rid of them in the first place.

Purification of the body

Breathing exercises promote the active elimination of harmful substances stored in fat cells. About 70% of these toxins can be gaseous and then simply exhale with proper breathing. Oxygen also oxidizes fat deposits, promoting faster destruction of fat cells, leading to weight loss by reducing the size of all problem areas.

Getting rid of stress and overeating

Another beneficial effect of breathing practices is a reduction in 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 "grabbing" stress.

Any breathing exercise for fast weight loss is based on one principle: a specially designed inhalation-exhalation scheme promotes more oxygen uptake than during normal breathing, and the exercises performed at the same time allow it to flow to problem areas and activate all fats. burning processes in the body.

Proper weight loss with breathing exercises

For lessons to be effective and provide real benefits, any such technique must follow three basic rules:

• training must be regular, with sustainability playing a key role rather than intensity;
• should not be combined with a very strict diet, the transition to a proper diet is enough, as such training consumes a huge amount of energy, which needs to be supplemented;
• you should only do this on an empty stomach (except for the oxysize technique), it is best done in the morning, 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 weight loss measures. Breathing exercises are also often part of wellness practices such as yoga.

The most common types of such methods are:

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

In addition, there are some breathing exercises for fast abdominal weight loss, which are most in demand for overweight people, as it helps reduce the most problematic area and provides 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 proper breathing, is focused on training not the whole body, but only the press and waist. Although it has a positive effect on the whole body, because oxygen activates all the processes necessary for its life.

Universal technique

Before joining this system, you must learn special diaphragm breathing techniques by learning:

• inhale quickly with your nose;
• exhale slowly through your mouth in six parts.

Also important 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 damages the figure. The complex consists of 4 exercises and is performed as a morning exercise for 15 minutes. You need to breathe as follows:

• inhale slowly through the nose, exhale slowly through the mouth;
• inhale slowly through the nose, exhale with two sharp exhales through the nose;
• inhale slowly through your nose, exhale slowly through your nose, then create two sharps before exhaling;
• inhale slowly through the nose, exhale slightly through the nose, stop exhaling with your mouth.

With each inhalation, it is necessary to draw the stomach as much as possible, exhale, relax and protrude. Repeat all the exercises 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. Exercises are performed at a slow pace, but at the same time provide several times more load than jogging or strength exercises.

Technical features

Bodyflex, like most similar programs, includes breathing with a diaphragm, but its feature is that you have to make some pretty loud sounds when you do some exercises. In this case, inhalation is always performed through the nose, exhalation through the mouth. One breathing exercise lasts 22 seconds, but you don't have to count them - if done correctly, everything will work on its own.

The breathing pattern is as follows:

• exhale all the air, then exhale the rest, slightly rounding and stretching your 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 firmly, tighten the diaphragm and abdominal muscles, take an explosive breath with the sound "p-a-x-x";
• hold your breath as much as possible (preferably eight times), pulling your abdomen as far as possible;
• take a deep breath, relaxing all the muscles to get the sound of "sshh".

Even one such activity contributes to an increased supply of oxygen, which activates the breakdown of fat, causes a rise in mood, improves well-being and fills the body with energy.

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

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

Thanks to this integrated approach, fast results are obtained.

Training results

The large amount of oxygen that enters the bloodstream during aerobic respiration contributes to the activation of important processes for weight loss:

• speeds up metabolism, improves digestion;
• increased lymph flow, which improves the excretion of harmful substances;
• the intensity of gastric contraction increases, contributing to a decrease in its volume;
• fat breakdown is activated, causing the subcutaneous fat layer to disappear.

As a result of regular physical activity:

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

Only one hour of body flexibility allows you to burn 3, 500 kcal, while jumping with the rope for 150 kcal, aerobic - 250 kcal, running - 700 kcal.

The uniqueness of the Bodyflex system is that it simultaneously reduces the overall volume by correcting specific problem areas. However, such a heavy load is not suitable for every organism, so it should be started with caution, taking into account the contraindications and possible consequences.

Contraindications

It is forbidden to practice body curvature if you have:

• serious 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;
• pregnancy.

Another limitation is that you cannot perform bodyflex breathing exercises with a full stomach, otherwise nausea or vomiting may occur. This should only be done on an empty stomach, preferably in the morning immediately after waking up, or later, but three hours after eating. Exercise should be done outdoors or in a well-ventilated area. Also, you should not start exercising without first knowing 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 there are absolutely no contraindications to this program, and classes can be taken even after a meal. On the other hand, such a system is only suitable for those who are overweight due to excess body fat. If you need to get rid of muscle mass, oxysize will not bring significant benefits.

Technical features

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

• one breath;
• three breaths;
• one breath;
• three previous exhalations.

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

Training results

Oxysize mainly fights excess fat with virtually no weight loss, as it removes only low-fat fats. But if you follow a proper diet during classes, you can get rid of those extra pounds at the same time. The author of this program recommends four meals a day with a predominance of natural products and giving up all kinds of unhealthy foods. At the same time the caloric content of the diet should not be reduced too much - it should be 1500-1700 calories.

As this oxygen technique has a greater effect on fat burning, the greatest effectiveness can be achieved in the fight against cellulite and in reducing the problem areas - the abdomen, sides, arms, thighs, which usually have the most deposits. If it is necessary to remove not only fat, but also to become more graceful, reducing the amount of muscle, a weight loss system according to the singer's author's method is more suitable.

Breathing gymnastics according to the author's method

The proper breathing technique developed by the singer was originally intended to treat the respiratory system. But as regular exercise showed a significant reduction in body volume, such a system began to be used for weight loss.

Technical features

Breathing gymnastics is considered "paradoxical" because it is a large number of rapid movements, after which the breathing is performed with an unexpanded chest. In order to achieve a positive weight loss result under this program, a number of important rules must be followed:

• classes are based on inhalation - it should be sharp, noisy, reminiscent of sniffing;
• each inhalation is followed by exhalation - it must be completely natural without delay or expulsion of air;
• all movements are performed by inhalation at the pace of the drilling step;
• the number of walks and inhalations should be increased gradually, while the number of approaches should always be maintained 4 times and the number of breaths 8;
• break between sets - 3-5 seconds.

Regular performance of such exercises increases lung volume, develops the habit of breathing properly 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 by the fact that air with a short and sharp breath enters the lungs as deeply as possible and supplies a large amount of oxygen to the blood. As a result, several processes are initiated:

• improves blood supply, lymph flow;
• metabolism is activated;
• significant amounts of internal energy are consumed;
• subcutaneous fat is broken down to provide this energy;
• neuropsychiatric disorders are prevented;
• increases tone, improves mood;
• local stagnation is removed.

Contraindications

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

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

In addition, this system should not be treated as the only way to get rid of excess weight. It will only work at the same time as proper nutrition and exercise. To lose weight without diet and exercise, the Chinese jianfei method is better suited. According to Rosa Yu Bin, who first introduced the system, she lost 10 kg in 2 months, doing nothing but breathing exercises.

Chinese gymnastics Jianfei

Jianfei's principle of weight loss is based on the fact that such exercises help to reduce appetite and significantly reduce the amount of food consumed. This type of breathing system is also based on diaphragm (abdominal) breathing, but at the same time performing only three simple exercises-postures.

Technical features

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

Although many diets do not always give the expected weight loss, they are often even harmful to health, Chinese jianfei exercise is not only effective and safe, but even necessary for a person. Performing it activates the body's own forces, activates its self-healing processes.

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

• "Wave" means a deep, slow inhalation with the abdomen retracted and the chest lifted, followed by a second delay and the same exhalation with the abdomen protruding and the chest retracted;
• "Frog" - a change of breath and exhalation 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: control the inhalation and exhalation for the first five minutes, making them deep, slow, without lifting the abdomen and chest; then five minutes - natural uncontrolled inhalation, then the same as in the first stage, deep, long, relaxing exhalation; at the end of ten minutes, simply breathing naturally, ignoring the depth and rhythm.

With just three of these exercises, you can achieve significant weight loss and overall health benefits. In addition, each of them has its own direction of action:

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

Training results

Jianfei gymnastics promotes the supply of oxygen to all organs, which promotes:

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

In addition to relieving hunger, jianfei training reduces fatigue and stress, normalizes important processes in the body. Thanks to this, a person gradually gets rid of extra pounds without harming health.

Contraindications

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

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

Exercises "wave" and "frog" should be performed in the morning on an empty stomach. The "lotus" is just a meditation posture that does not require any effort, so it has no limits. The result in such a system is achieved steadily, but rather slowly. The ancient practice of Chinese qigong is more appropriate to speed up weight loss, but no less useful.

Qigong

Qigong is a system of traditional exercises based on Daoist psycho-practices aimed at healing the mind and body. It involves a number of different techniques, from which a combination of a special diet with a special breathing technique is used to lose weight.

Technical features

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 a number of principles:

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

Qigong is based not so much on exercising as on working with Qi energy, the free flow of which ensures the health of the body. Such a system is characterized by the presence of a large number of respiratory routes, the main ones being:

• natural - shallow, free, soft, long;
• straight abdomen - performed with the help of the abdomen: lifting by inhalation, inhalation by exhalation;
• reverse abdomen - opposite to direct: inhalation by inhalation, protrusion by exhalation;
• with a delay - after inhalation or exhalation of different duration;
• latent - filamentous, almost invisible to others.

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

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

• static;
• dynamic;
• balance and coordination.

They are not fulfilled all at once. The key here is to work out one movement carefully and only then start another.

Training results

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

• blood is enriched with oxygen, blood circulation improves, which reduces appetite, cleanses the mind;
• eliminates the stress and tension that causes overeating;
• the speed of metabolic processes increases;
• diseases that cause obesity are cured;
• muscles are strengthened;
• tissue elasticity increases.

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

Contraindications

It is not recommended to practice qigong when you are very tired, after insomnia or strong nervous tension. Only a calm position will ensure maximum effect. You should not eat anything cold immediately before and after classes, as such food is believed to deprive the stomach of energy and deny the benefits of any exercise. In addition, there is a complete list of conditions under which qigong practice is contraindicated:

• general severity or weakness;
• mental disorders;
• cardiovascular disorders;
• blood diseases;
• musculoskeletal problems;
• strong pathologies of the body structure;
• recurrence of chronic diseases;
• use of strong drugs;
• postoperative period;
• severe deviations from normal body temperature;
• too intense sports.

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

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

When deciding to lose weight or become healthier through breathing exercises, you should consciously choose the type that best suits your goals, individual characteristics, needs and body problems, taking into account your health, character, lifestyle.

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