Breathing exercises for weight loss

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

Obesity is a disorder of the function of 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 the extra weight can't always limit themselves too much in diet or exercise - for good reason or because of a lack of willpower. Also, dieting or exhausting exercise often doesn't have much effect, and visible gains aren't seen after a few months. Therefore, many people who lose weight on the way give up, losing faith in their success. The way out of this situation is breathing exercises for weight loss. Unlike physical exercise, it allows you to see positive results after a few workouts, and without strict dietary restrictions.

Profit

The effectiveness of breathing exercises 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 have improved their health. Correct breathing techniques help activate many important processes for weight loss:

• dulling hunger;
• improve digestion;
• breakdown of body fat;
• increased strength;
• strengthen the immune system.

Just 15 minutes of regular breathing exercise a day can accelerate weight loss many times over, ensuring the maintenance of 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 enhancement has beneficial effects on major systems, including:

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

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

Impact 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" breathing significantly slows down metabolism and the breakdown of fats.

Especially in this case, the breathing technique is useful for women 40 years and older, when unpleasant hormonal changes in the body begin to occur, as a result of which the metabolism deteriorates, excess weight appears, as a rule, in the stomach or other problem areas. At this age, exercise diets are often helpless. But special breathing techniques that ensure adequate oxygen saturation in the blood can slow down age-related changes, preventing the appearance of excess weight. In fact, such a system is indispensable for fast weight loss at any age. With regular exercise or diet, these fat deposits are the most difficult to break down, while special breathing techniques allow you to get rid of them.

Clean the body

Breathing exercises contribute to the active elimination of harmful substances that accumulate in fat cells. About 70% of this poison can be gaseous and then exhaled with proper breathing. Oxygen also oxidizes fat deposits, contributing to the faster destruction of fat cells, which leads to weight loss with a decrease in the volume of all problem areas.

Relieve stress and overeating

Another beneficial effect of breathing exercises 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.

Each breathing exercise for fast 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 exercises performed at the same time ensure its flow to problem areas and activate all fat processesburning in the body.

Correct weight loss with breathing exercises

For classes to be effective and bring real benefits, such a 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 lot 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.

Appearance

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. Also, breathing exercises are often part of a wellness practice, such as yoga.

The most common types of such techniques include:

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

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

Breathing exercises for the stomach

This technique differs from others in that a series of exercises, performed in combination with correct breathing, are aimed at working out 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 technique of diaphragmatic breathing, having studied:

• take a quick breath with your nose;
• Exhale slowly through your mouth for a count of six.

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

For women 40 years and over

A special respiratory system for middle-aged or older women helps to get rid of fat deposits on the abdomen, which greatly spoil 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 breaths through the nose;
• inhale slowly through the nose, exhale slowly through the nose, then make two sharp before exhaling;
• Inhale slowly through your nose, exhale slightly through your nose, ending the exhale with your 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 specific exercise poses. Classes are carried out at a slow pace, but at the same time give a load several times higher than jogging or strength training.

Engineering features

Bodyflex, like most similar programs, also involves diaphragmatic breathing, but its feature is that when performing some exercises, you need to make a slightly louder sound. In this case, inhalation is always done through the nose, expiration through the mouth. One breathing exercise lasts 22 seconds, but you don't need to count them - if done correctly, everything will change by itself.

The breathing pattern is as follows:

• exhale all the air, then exhale the rest, slightly rounding and stretching the lips forward;
• inhale quickly, sharply, deeply, as after a long 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 expiration with a "p-a-x-x" sound;
• hold your breath as much as possible (it is recommended for a count of eight), draw in your stomach as much as possible;
• take a deep breath, relax all the muscles to get a "shhh" sound.

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

Along with breathing, physical exercises are performed in a bodyflex manner, which are divided into three types:

• isometric, working with one muscle group;
• isotonic, forcing several muscle groups to work;
• stretching, which is aimed at the development of elasticity.

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

Training results

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

• metabolism is accelerated, digestion is improved;
• increased lymph flow, which increases the elimination of harmful substances;
• the intensity of gastric contractions increases, contributing to a decrease in its volume;
• fat breakdown is activated, due to which the subcutaneous fat layer disappears.

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

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

Just one hour of body flexing allows you to burn 3500 kcal, while for 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, corrects certain problem areas. However, such a high load is not suitable for every organism, therefore, it should be started with caution, taking into account contraindications and possible consequences.

Contraindications

Do not exercise 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 neoplasms;
• any bleeding;
• pregnancy.

Another limitation is that you cannot perform bodyflex breathing exercises on a full stomach, otherwise nausea or vomiting may occur. You need to do it only on an empty stomach, it is best 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 shouldn't start exercising without first mastering the breathing technique, which usually takes about 4 weeks of daily practice.

oxidation size

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 carried out even after meals. On the other hand, such a system is suitable only 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.

Engineering features

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

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

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

Training results

Oxysize mainly fights with excess volume, practically without losing weight, because it removes 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 authors of this program recommend eating 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 food should not be reduced too much - it should be 1500-1700 calories.

Since such an oxygen technique works more on fat burning, the greatest efficiency can be achieved in the fight against cellulite and in reducing problem areas - the abdomen, sides, arms, thighs, where deposits most often appear. If you need to lose not only fat, but also become more graceful by reducing muscle volume, the weight loss system according to the singer's author's method is more suitable.

Breathing exercises according to the author's method

The correct breathing technique, developed by the singer, was originally intended for the treatment of the respiratory system. However, since a significant reduction in body volume is seen with regular exercise, such a system has begun to be used for weight loss purposes.

Engineering features

Breathing gymnastics is considered "paradoxical", because it is a large number of rapid movements, after which breathing is carried out with an uninflated chest. In order to achieve positive results from weight loss according to this program, several important rules must be observed:

• the basis of the class is inhalation - it should be sharp, noisy, reminiscent of sniffing;
• exhalation follows after each inhalation - it should be completely natural without delay or pushing of air;
• all movements are performed while inhaling at the speed of the drill stroke;
• the number of approaches and breaths should be gradually increased, 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 the habit of breathing correctly 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 a short and sharp breath, penetrates as deeply as possible into the lungs and supplies a large amount of oxygen to the blood. Thanks to this, a number of processes are started:

• improve blood supply, lymph flow;
• metabolism is activated;
• a large amount of internal energy is consumed;
• subcutaneous fat is broken down, providing this energy;
• neuropsychiatric disorders are eliminated;
• improves tone, improves 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;
• gross violations in the work of organs or systems;
• acute thrombophlebitis.

Also, you should not treat this system as the only method of losing excess weight. It will only work in tandem with proper nutrition and exercise. For weight loss without diet and exercise, the Chinese jianfei method is more suitable. According to Rosa Yu Bin, who first introduced this system, in 2 months she managed to lose 10 kg, without doing anything but breathing exercises.

jianfei chinese gymnastics

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 execution of only three simple exercise postures.

Engineering features

Correct breathing exercises according to the jianfei method can radically change not only a person's figure, but even a person's inner world. Before doing such an exercise, you need to clear your mind by focusing on your goal.

While many diets do not always provide the expected weight loss, they often even harm health, Chinese jianfei gymnastics is not only effective and safe, but even necessary for a person. When done, the body's own power is activated, the self-healing process is activated.

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

• "Wave" - deep and slow inhalation with retraction of the abdomen and lifting of the chest, then a second delay and the same exhalation with protrusion of the abdomen and retraction of the chest;
• "Frog" - alternation of exhalation 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 the inhalation and exhalation, make it deep, slowly, without lifting the stomach and chest; then five minutes - uncontrolled natural inhalation, then the same as in the first stage, deep, long and relaxed exhalations; at the end of ten minutes, just breathe naturally, ignoring depth and rhythm.

By performing just three of these exercises, significant weight loss and overall health benefits can be achieved. In addition, each of them has its own directed action:

• "Wave" reduces appetite, eliminates hunger, increases satiety faster, it can be done before or instead of eating;
• "Frog" normalizes blood circulation, accelerates metabolism, improves the digestive tract;
• "Lotus" relieves fatigue, soothes, energizes.

Training results

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

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

In addition to eliminating hunger, jianfei exercises eliminate fatigue and tension, normalize important processes in the body. Thanks to this, a person loses extra pounds gradually, without harm to health.

Contraindications

Of the three indicated exercises, contraindications exist only for "frogs" - it is not recommended to perform them:

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

Exercises "wave" and "frog" should be performed in the morning, on an empty stomach. "Lotus" is just a meditation posture that does not require any effort, therefore it has no limitations. Results on such a system are achieved stably, but rather slowly. For accelerated, but no less useful, weight loss, ancient Chinese qigong exercises are more suitable.

Qigong

Qigong is a traditional practice system that emerged on the basis of Taoist psycho-practitioners, which aims to heal the mind and body. It includes a wide variety of different techniques, wherein a combination of a special diet with special breathing techniques is used to lose weight.

Engineering features

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

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

In essence, qigong is not exercise as it is working with Qi energy, the free flow of which ensures a healthy 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 stomach - performed with the help of the stomach: protrusion on inhalation, retraction on exhalation;
• inverted stomach - the opposite of direct: retraction on inhalation, protrusion on exhalation;
• with a delay - after inhalation or exhalation of different durations;
• latent - like a thread, barely visible to others.

All of 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 done 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 tired from the exercise. As a result of the class:

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

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

• general heaviness or weakness;
• mental disorders;
• cardiovascular disorders;
• blood disease;
• problems of the musculoskeletal system;
• strong structural pathology of the body;
• recurrence of chronic disease;
• take strong drugs;
• postoperative period;
• strong deviation from normal body temperature;
• too intense exercise.

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

In addition, there are other complex breathing exercises 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, as it makes the face look old.

Having decided 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 problems of the body, taking into account the state of health, character, lifestyle.

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