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

Being overweight is damage to the whole body. For the weight loss process to be effective and harmonious, you need an integrated approach to its recovery. Usually, this requires a balanced diet and adequate exercise for the body. However, many of those who want to lose weight can’t always limit themselves too much in diet or exercise - for good reason or because of a lack of willpower. In addition, a strenuous diet or exercise often has no effect, and the visible gains only become noticeable after a few months. As a result, many people who lose weight half way give up, losing faith in their success. The way out of this situation can be breathing exercises for weight loss. Unlike physical exercise, it allows you to see positive results after some exercise, and without severe dietary restrictions.

Benefits

The effectiveness of breathing practices has been proven by time and a large number of real examples: thanks to such training, thousands of people of various ages have become slimmer and improve their health. Proper breathing techniques help activate many important processes for weight loss:

• relieve hunger;
• improve digestion;
• body fat breakdown;
• increased morale;
• strengthens the immune system.

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

How it works

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

• digestion - metabolic processes are activated;
• excretion - toxic substances are excreted;
• endocrine, nervous - stress and tension relief.

Respiratory gymnastics is the only weight loss option that contributes not only to total weight loss, but also to local reduction in problem areas, which cannot be achieved by other natural means.

Effects on digestion

Continued 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 during so -called "shallow" respiration significantly slows down metabolism and fat breakdown.

Especially in this case, breathing techniques are useful for women aged 40 years 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 an exercise diet is often helpless. But special breathing techniques that ensure adequate blood oxygen saturation can slow age -related changes, preventing the appearance of extra pounds. In fact, such a system is indispensable for rapid 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 get rid of them in the first place.

Cleanses the body

Breathing exercises contribute to the active elimination of harmful substances accumulated in fat cells. About 70% of these toxins can become gas and then simply exhaled with proper breathing. Oxygen also oxidizes fat deposits, contributing to faster destruction of fat cells, leading to weight loss with a decrease in the volume of all problem areas.

Relieves stress and overeating

Another beneficial effect of breathing practice is to reduce the levels of pressure 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 "snatching" stress.

Any breathing exercise for rapid weight loss is based on one principle: a specially designed inhalation-exhale scheme contributes to the intake of more oxygen than during normal breathing, and the exercise performed at the same time ensures its flow to the problem area andactivate all fats. the burning process in the body.

Correct weight loss with breathing exercises

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

• training should be regular, and the decisive role played not with intensity, but with firmness;
• you can not combine the class with a very strict diet, it is enough to switch to proper nutrition, because such training uses a large amount of energy, which must be replenished;
• you should do it only on an empty stomach (with the exception of the oxysize technique), the morning is best for this, immediately after waking up or at any time - three hours after eating.

Views

There are several main types of breathing techniques, most of which are independent treatment and prevention programs that can be perfectly combined with other measures aimed at weight loss. In addition, breathing exercises are often part of a health practice, for example, yoga.

The most common types of such techniques include:

• bodyflex;
• oxidize;
• jianfei;
• qigong.

In addition, there are separate breathing exercises for rapid weight loss in the abdomen, which are most in demand among overweight people, as they help reduce the most problematic areas and quickly provide significant results.

Breathing exercises for the abdomen

This technique differs from all the others because the set of exercises, carried out in combination with proper breathing, aims to train not the whole body, but only the press and waist. Although this has a positive effect on the whole body, because oxygen activates all the processes necessary for its vital activity.

Universal technique

Before engaging in this system, you should master the special techniques of diaphragmatic breathing, after learning:

• 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 years and older

A special respiratory system for middle -aged or older women helps to get rid of the accumulation of fat in 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 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 before exhaling;
• inhale slowly through the nose, exhale slightly through the nose, finish exhaling with the mouth.

With each inhalation, it is necessary to pull the abdomen as much as possible, while exhaling, relax and stand out. All exercises were 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 performed at a slow pace, but at the same time provide a load several times higher than jogging or strength training.

Technical characteristics

Bodyflex, like most similar programs, also involves breathing with a diaphragm, but the feature is that when doing some exercises, you have to make a fairly loud sound. In this case, inhalation is always done through the nose, breathing through the mouth. A breathing exercise lasts for 22 seconds, but you don’t have to count it - if done correctly, everything will be on its own.

The breathing pattern is as follows:

• exhale all the air, then exhale the rest, slightly rounded and stretching the lips forward;
• inhale rapidly, sharply, deeply, as after prolonged lack of air;
• hold your breath for 3 seconds;
• exhale abruptly as follows: open your mouth loudly, tighten the diaphragm and abdominal muscles, make an explosive exhalation with a "p-a-x-x" sound;
• hold your breath as much as possible (recommended for eight counts), pull your stomach as much as possible;
• take a deep breath, relax all the muscles to get the "sshh" sound.

Even one such activity contributes to an increase in oxygen supply, which activates the breakdown of fats, causes an increase 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;
• stretch, aimed at the development of elasticity.

Thanks to this integrated approach the results that can be seen are quickly obtained.

Training results

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

• metabolism speeds up, digestion improves;
• increased lymph flow, which increases the elimination of harmful substances;
• the intensity of abdominal contractions increases, contributing to a decrease in volume;
• fat fraction is activated, as a result of which the subcutaneous fat layer is lost.

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

• reduction in volume;
• cellulite removal;
• relieves psycho-emotional stress, improves mood;
• improve skin condition;
• normalization of the work of all systems, organs, processes;
• general health improvement, body rejuvenation;
• gain flexibility, grace, grace.

Just one hour of body flex allows you to burn 3500 kcal, while with the same period of time, jump rope burns 150 kcal, aerobics - 250 kcal, running - 700 kcal.

The uniqueness of the bodyflex system is shown in the fact that it simultaneously reduces the overall volume, correcting certain problem areas. However, high loads are not suitable for every organism, therefore, it must be started with caution, taking into account the contraindications and possible consequences.

Contraindications

Do not practice body flexibility 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 neoplasm;
• any bleeding;
• pregnancy.

Another limitation is that you cannot do bodyflex breathing exercises while on a full stomach, otherwise nausea or vomiting may occur. You should do it only 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 room. Also, you should not start exercising without first mastering the breathing technique, which usually takes about 4 weeks of daily training.

Oxygen sized

Oxysize is an innovative weight loss program for American Jill Johnson, very similar to the bodyflex technique, but with a few differences. The main advantage is that the program has absolutely no contraindications, and classes can be conducted 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.

Technical characteristics

This technique is based on a combination of continuous diaphragmatic breathing with a specific load on a specific muscle. 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-exhalations.

Unlike bodyflex, the exercise is performed with continuous breathing without delay and without a sharp pull of the abdomen below the ribs, which makes this technique less stressful to the body.

Training results

Oxysize mainly fights with excessive amounts, practically without losing weight, because it only removes fat, which has a small mass. But if you observe proper nutrition during class, then at the same time you can get rid of those extra pounds. The authors of the program recommend four meals a day with a predominance of natural products and a rejection of all snacks. At the same time, the caloric content of the diet should not be reduced too much - it should be 1500-1700 calories.

Since such oxygen techniques work more on fat burning, the greatest efficiencies can be achieved in fighting cellulite and in reducing problem areas - the abdomen, sides, arms, thighs, where the most deposits usually appear. If you need to get rid of not only fat, but also become more graceful by reducing the amount of muscle, the weight loss system according to the method of the singer -songwriter is more suitable.

Respiratory gymnastics according to the author's method

Proper breathing techniques, developed by singers, were originally intended for the treatment of the respiratory system. But, because a significant decrease in body volume was observed with regular exercise, such a system began to be used for the purpose of weight loss.

Technical characteristics

Breathing gymnastics is considered a "paradox", because it is a large number of rapid movements, after which the breath is performed with the chest not inflated. To achieve positive weight loss results according to this program, some important rules must be followed:

• the basis of the class is inhalation - it should be sharp, noisy, reminiscent of sniffing;
• the following exhalation after each inhalation-it should be completely natural without delay or pushing the air;
• all movements are performed while inhaling according to the rhythm of the drill steps;
• 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;
• rest between sets - 3-5 seconds.

Regular performance of such exercises leads to an increase in lung volume, developing proper breathing habits, and maintaining 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 breaths, penetrates as deep as possible into the lungs and supplies large amounts of oxygen to the blood. Thanks to this, several processes are initiated:

• increase blood supply, lymph flow;
• activated metabolism;
• a large amount of internal energy is used;
• subcutaneous fat is broken down, giving this energy;
• neuropsychiatric disorders eliminated;
• increase tone, improve mood;
• local stagnation is eliminated.

Contraindications

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

• acute condition with fever;
• severe violations in the work of organs or systems;
• acute thrombophlebitis.

In addition, you should not consider this system as the only method to lose excess weight. It will only work in tandem with proper nutrition and exercise. To lose weight without dieting and exercising, the Chinese jianfei method is more suitable. According to Rosa Yu Bin, who first introduced this system, in 2 months she has lost 10 kg, without doing anything for this except breathing exercises.

Chinese gymnastics jianfei

The principle of losing weight with jianfei is based on the fact that such exercises help reduce 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 implementation of only three simple exercises-postures.

Technical characteristics

The practice of proper breathing according to the jianfei method can radically change not only the figure, but also one’s inner world. Before doing such exercises, you need to clear your mind by focusing on your goals.

While many diets do not always provide the expected weight loss, they are often harmful to health, Chinese jianfei gymnastics is not only effective and safe, but even necessary for a person. When it is done, the power of the body itself is activated, the process of self -healing is turned on.

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

• "Wave" - deep, slow inhalation with withdrawal of the abdomen and raised chest, then a second delay and the same exhalation with protrusion of the abdomen and withdrawal of the chest;
• "Frog" - the exchange of breath and exhalation through the mouth and nose, holding the breath for 3-5 seconds and filling the stomach completely with air;
• "Lotus" - you need to breathe in three stages: for the first five minutes, control inhalation and exhalation, making it deep, slowly, without lifting the abdomen and chest; then five minutes - uncontrolled natural inhalation, then the same as in the first stage, deep, long, relaxed breathing; 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 can be achieved. In addition, each of them has its own directional actions:

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

Training results

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

• increase metabolism;
• normalization of water-salt balance;
• tissue gas exchange restoration;
• strengthens and repairs the body.

In addition to eliminating hunger, jianfei training relieves fatigue and tension, normalizing important processes in the body. Thanks to this, a person loses extra pounds gradually, without endangering health.

Contraindications

Of the three exercises shown, contraindications exist only for "frogs" - not recommended to do:

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

The "wave" and "frog" exercises should be done in the morning, on an empty stomach. "Lotus" is simply a meditation posture that does not require any effort, therefore it has no limitations. Results on such systems are achieved stably, but relatively slowly. For accelerated weight loss, but no less useful, the practice of ancient Chinese qigong is more appropriate.

Qigong

Qigong is a traditional training system that emerged based on Daoist psycho practitioners, aimed at healing the mind and body. It includes a whole range of different techniques, for which a combination of special diets with special breathing techniques is used to lose weight.

Technical characteristics

Qigong breathing exercises are part of health 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;
• meat rejection;
• lack of overeating;
• dinner 4 hours before bed.

At its core, qigong is not gymnastics like working with Qi energy, the free flow that ensures the health of the body. A feature of such a system is the presence of a large number of respiratory types, the main of which are:

• natural - shallow, free, soft, long;
• straight abdomen - carried out with the help of the abdomen: protrusion on inhalation, retraction on respiration;
• inverted abdomen - direct opposite: withdrawal on inhalation, protrusion on respiration;
• with a delay - after inhalation or exhalation of different periods;
• latent - like a thread, almost invisible to others.

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

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

• static;
• dynamic;
• balance and coordination.

They are not done all at once. The main thing here is to carefully do one movement and only after that start another.

Training results

Chinese breathing exercises allow you to control your weight without feeling hungry or tired as a result of exercise. Results from class:

• blood is enriched with oxygen, blood flow is improved, which reduces appetite, cleanses the mind;
• relieves stress and tension that leads 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 arranged in such a way as to eliminate certain 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 calm conditions will ensure maximum effect. Immediately before and after class, you should not eat anything cold, as it is believed that such food removes energy from the stomach and negates the benefits of any exercise. In addition, there is a whole list of conditions under which the practice of qigong is contraindicated:

• general weight or weakness;
• mental disorder;
• cardiovascular disorders;
• blood diseases;
• musculoskeletal system problems;
• strong pathology of body structure;
• recurrence of chronic diseases;
• taking strong medications;
• postoperative period;
• strong deviations from normal body temperature;
• too intense a sport.

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

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

Having decided to lose weight or become 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 not only lose weight, but also improve your health with high quality.