Breathing exercises for weight loss

Breathing exercises help not only to lose weight without diets and exercise, but also to slow down the aging process. Choose one of the five effective programs and make your figure perfect in just 15 minutes a day!

Being overweight is a malfunction of the whole body. In order for the weight loss process to be effective and harmonious, you need an integrated approach to its recovery. This usually requires a balanced diet and adequate exercise for the body. However, many of those who want to lose weight can not always limit themselves too much in diet or exercise - for good reasons or due to lack of will. In addition, grueling diets or workouts often turn out to be weak and visible gains become noticeable only after a few months. That is why many people who lose half their weight give up the battle, losing faith in their success. The way out of this situation can be breathing exercises to lose weight. Unlike exercise, it allows you to see positive results after a few workouts and without strict dietary restrictions.

Advantage

The effectiveness of breathing practices has been proven over 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 to activate many processes important for weight loss:

• dulling the feeling of hunger;
• improving digestion;
• the breakdown of body fat;
• increased vitality;
• strengthening the immune system.

Just 15 minutes of regular breathing exercises a day can accelerate the repeated loss of extra pounds, 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 a beneficial effect on major systems, including:

• digestive - metabolic processes are activated;
• excretory - toxic substances are removed;
• endocrine, nervous - relieves stress and tension.

Breathing exercises are the only option for weight loss, which contributes not only to the reduction of total body weight, but also to local reduction of problem areas, which can not be achieved by other natural means.

Influence on digestion

Prolonged 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 from the intestines, due to which its insufficient intake during the so-called "shallow" breathing significantly slows down the metabolism and the breakdown of fats.

Especially in this regard, breathing techniques are useful for women 40 years and older, when unpleasant hormonal changes begin to occur in the body, as a result of which metabolism deteriorates, overweight occurs, 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 the changes associated with age, 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 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 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 faster destruction of fat cells, which leads to weight loss by reducing the volume of all problem areas.

Relief from stress and overeating

Another beneficial effect of breathing practice is the reduction of 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 "catching" stress.

All breathing exercises for fast weight loss are based on one principle: a specially developed inhalation-exhalation scheme contributes to the intake of more oxygen than in normal breathing, and the exercises performed at the same time ensure its flow to problem areas and activate all fats. burning processes in the body.

Correct weight loss with breathing exercises

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

• training must be regular and it is not intensity but perseverance that plays a crucial role;
• you should not combine classes with a very strict diet, it is enough to switch to proper nutrition, as such training consumes a huge amount of energy that needs to be replenished;
• you should only do it on an empty stomach (except for 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 basic types of breathing techniques, most of which are an independent treatment and prevention program that can be combined perfectly with other weight loss measures. Also, breathing exercises are often part of wellness practices, such as yoga.

The most common types of such techniques include:

• bodyflex;
• oxysize;
• Jianfei;
• qigong.

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

Abdominal breathing exercises

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

Universal technique

Before joining this system, you must master a special technique of diaphragmatic breathing, having learned:

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

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

For women 40 and older

A special respiratory system for middle-aged and 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 gymnastics 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 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 lightly through the nose, complete the exhalation with the mouth.

With each inhalation, it is necessary to pull the stomach as much as possible while exhaling, relaxing and protruding. 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 posture exercises. Classes are performed at a slow pace, but at the same time provide a load several times higher than jogging or strength training.

Characteristics of the technique

Bodyflex, like most similar programs, also involves diaphragmatic breathing, but its feature is that when you perform certain exercises, you have to make quite loud noises. In this case, the inhalation is always done through the nose, the exhalation through the mouth. One breathing exercise lasts 22 seconds, but you don't have to count them - if done correctly, everything will turn out by itself.

The breathing pattern is as follows:

• exhale all the air, then exhale the rest, slightly rounded and stretch 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 tightly, tighten your diaphragm and abdominal muscles, make an explosive exhalation with a "p-a-x-x" sound;
• hold your breath as long as possible (recommended for eight counts), pulling your abdomen as much as possible;
• take a deep breath, relaxing all the muscles to get the "shhh" sound.

Even such an activity contributes to an increased supply of oxygen, which activates the breakdown of fats, raises mood, improves well-being and recharges 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.

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

Learning outcomes

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

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

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

• volume reduction;
• cellulite removal;
• eliminating 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;
• acquisition of flexibility, grace, grace.

Just one hour of body flex allows you to burn 3500 kcal, while for the same length 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 total volume, correcting specific problem areas. However, such a high load is not suitable for every organism, therefore it should 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, 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 should do it only on an empty stomach, it is best in the morning immediately after waking up or later, but three hours after eating. The exercise should be done outdoors or in a well-ventilated room. Also, you should not start training 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 held 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.

Characteristics 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 preliminary exhalations.

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

Learning outcomes

Oxysize fights mostly excess volume, with virtually no weight loss, as it eliminates only low-fat fats. But if you follow a proper diet during exercise, 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 rejection of any 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 such an oxygen technique works more on burning fat, the greatest effectiveness can be achieved in the fight against cellulite and in reducing the problem areas - abdomen, sides, arms, thighs, which usually have the most deposits. If you need to not only lose fat, but also become leaner by reducing muscle volume, the weight loss system according to the author's author's method is more suitable.

Breathing gymnastics by author's methodology

The proper breathing technique developed by the singer was originally designed to treat the respiratory system. But because regular exercise shows a significant reduction in body volume, such a system is beginning to be used for weight loss.

Characteristics of the technique

Breathing exercises are considered "paradoxical" because they represent a large number of rapid movements, after which the inhalations are performed with a non-expanding chest. In order to achieve a positive result of weight loss according to this program, several important rules must be followed:

• the basis of the classes is inhalation - it should be sharp, noisy, reminiscent of sniffing;
• exhalation follows after each inhalation - it must be absolutely natural without slowing down or expelling air;
• all movements are performed during inhalation at the pace of the training step;
• the number of approaches and inhalations should increase gradually, the number of approaches should always remain a multiple of 4, the number of inhalations - 8;
• rest 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 achieved due to the fact that the air with short and sharp breaths penetrates as deep as possible into the lungs and delivers 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. However, the use of this technique is not recommended in the following cases:

• acute conditions with fever;
• severe disorders of organs or systems;
• acute thrombophlebitis.

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

Chinese gymnastics jianfei

The principle of weight loss with jianfei is based on the fact that such exercises help to dull the 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 performance of only three simple posture exercises.

Characteristics of the technique

The practice of proper breathing by 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, 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 activated.

The technique is a consistent combination of "upper" and "lower" breathing, while the inhale-exhale technique is separate for each exercise:

• "Wave" - deep, 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" - alternating inhalations and exhalations through the mouth and nose, holding the breath for 3-5 seconds and full filling of the abdomen with air;
• "Lotus" - you need to breathe in three stages: during the first five minutes, control the inhalation and exhalation, doing them deeply, slowly, without lifting the abdomen and chest; then five minutes - natural uncontrolled inhalation, then the same as in the first stage, deep, prolonged, relaxing exhalation; at the end of ten minutes, just breathe naturally, not paying attention to depth and rhythm.

Performing only three of these exercises can achieve significant weight loss and overall health benefits. In addition, each of them has its own targeted action:

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

Learning outcomes

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 harming health.

Contraindications

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

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

The "wool" and "frog" exercises should be done in the morning, on an empty stomach. "Lotus" is just a meditation pose that does not require any effort, therefore there are no restrictions. The result with such a system is achieved stably, but quite slowly. For accelerated weight loss, but no less useful, the ancient Chinese practice of qigong is more appropriate.

qigong

Qigong is a system of traditional exercises based on Taoist psychologists 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 weight loss.

Characteristics of the technique

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

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

Basically, qigong is not so much gymnastics as working with the energy of Qi, whose free flow ensures the health of the body. A characteristic of such a system is the presence of a large number of types of respiration, the main of which are:

• natural - shallow, loose, soft, long;
• straight abdomen - performed with the help of the abdomen: bulge on inhalation, retraction on exhalation;
• reverse abdomen - the opposite of the direct: retraction on inhalation, protrusion on exhalation;
• with delays - after inhalation or exhalation of different duration;
• latent - filamentous, almost invisible to others.

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

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

• static;
• dynamic;
• balance and coordination.

They do not run at once. The main thing here is to carefully work out one movement and only then start another.

Learning outcomes

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

• the blood is enriched with oxygen, improves blood flow, which reduces appetite, clears the mind;
• removes stress and tension leading to overeating;
• the speed of metabolic processes increases;
• diseases that cause obesity are treated;
• 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 severe nervous tension. Only a calm state will provide maximum effect. You should not eat anything cold immediately before and after exercise, as it is believed that such food takes away energy from the stomach and denies the benefits of each 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;
• musculoskeletal problems;
• severe pathologies of the body structure;
• recurrence of chronic diseases;
• taking strong medications;
• postoperative period;
• severe deviations from normal body temperature;
• too intense sport.

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

Once you have decided to lose weight or become healthier with the help of breathing exercises, you must 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, way of life.

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