Breathing exercises for weight loss

Respiratory gymnastics helps not only to lose weight without diet and training, 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 efficient and harmonious, you need an integrated approach to its renewal. This usually requires a balanced diet and adequate exercise for the body. However, many of those who want to lose weight cannot always limit themselves too much in diet or exercise - for good reasons or lack of willpower. In addition, an exhausting diet or training often has little effect, and visible gains become visible only after a few months. Therefore, many people who lose half a pound give up the fight, 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 a few workouts, without serious dietary restrictions.

Benefit

The effectiveness of breathing exercises has been proven over time and by a large number of real-world examples: thanks to such exercises, thousands of people of different ages have become leaner and improved their health. Proper breathing techniques help to activate many processes important for weight loss:

• numbing feelings of hunger;
• improving digestion;
• breakdown of body fat;
• increased strength;
• strengthening the immune system.

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

How does it work

The amount of oxygen that enters the blood depends on the quality of breathing. Its increase has beneficial effects on major systems, including:

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

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

Influence on digestion

Permanent weight loss or the appearance of new fat deposits is in direct proportion to the rate at which food is converted into usable energy. Oxygen is the one that ensures the absorption of nutrients in the intestines, so its insufficient intake during the so-called "shallow" breathing significantly slows down the metabolism and the breakdown of fats.

Especially in this regard, the respiratory technique is useful for women 40 years and older, when they begin to experience unpleasant hormonal changes in the body, due to which metabolism deteriorates, excess weight appears, as a rule, in the abdomen or other problem areas. At this age, even an exercise diet is often powerless. But special breathing techniques that ensure sufficient blood oxygen saturation can slow down age-related changes, preventing the onset of excess weight. In fact, such a system is necessary 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 first.

Cleansing the body

Breathing exercises contribute to the active elimination of harmful substances accumulated in fat cells. About 70% of these toxins can be in a gaseous state and then simply exhaled with proper breathing. Oxygen also oxidizes fat deposits, contributing to faster destruction of fat cells, which leads to weight loss while reducing the volume of all problem areas.

Relief from stress and overeating

Another beneficial effect of breathing practice is the reduction of stress hormone levels 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 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 fats. inflammatory processes in the body.

Correct weight loss with breathing exercises

In order for classes to be effective and bring real benefits, each such technique requires adherence to three basic rules:

• training should be regular, and the decisive role is not played by intensity, but by constancy;
• you should not combine teaching with a very strict diet, it is enough to switch to a proper diet, because such training consumes a huge amount of energy, which needs to be supplemented;
• you have to do it only on an empty stomach (with the exception of the oxysize technique), for this it is best in the morning, immediately after waking up or at any other time - three hours after eating.

Reviews

There are several main types of breathing techniques, most of which are a stand-alone treatment and prevention program that can be perfectly combined with other measures aimed at weight loss. 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 exercise for rapid weight loss of the abdomen, which is most sought after among obese people because it helps reduce the most problematic area and gives visible results very quickly.

Abdominal breathing exercises

This technique differs from all others in that the set of exercises, performed in combination with proper breathing, is aimed at 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 vital activity.

Universal technique

Before joining this system, you should master a special technique of diaphragmatic breathing, after you have learned:

• inhale quickly through the nose;
• exhale slowly through your mouth in six counts.

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

For women 40 and older

A special breathing 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 a morning exercise lasting 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 slowly through the nose, finish exhaling through the mouth.

With each inhalation, it is necessary to retract the abdomen as much as possible, and when exhaling, relax and stretch. 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 exercise-poses. Classes are performed at a slow pace, but at the same time provide a load several times greater than running or strength exercises.

Characteristics of the technique

Bodyflex, like most similar programs, also involves breathing through the diaphragm, but its feature is that when performing some exercises you have to make quite loud noises. In this case, the inhalation is always done through the nose, and 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 on its own.

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 abruptly as follows: open your mouth vigorously, tighten your diaphragm and abdominal muscles, make an explosive exhalation with the sound of "p-a-x-x";
• hold your breath as much as possible (recommended for eight counts), pulling in your stomach as much as possible;
• take a deep breath, relaxing all the muscles to get the "shhh" sound.

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

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

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

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

Training results

The large amount of oxygen that enters the bloodstream during aerobic respiration stimulates 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 gastric contraction increases, which contributes to the reduction of its volume;
• fat breakdown is activated, causing the subcutaneous fat layer to disappear.

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

• volume reduction;
• cellulite elimination;
• relief from psycho-emotional stress, improvement of mood;
• improving the condition of the skin;
• normalization of 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 for the same 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 certain problem areas. However, such a large load is not suitable for every organism, so care must be taken with caution, taking into account the contraindications and possible consequences.

Contraindications

It is forbidden to exercise body flex if you have:

• serious cardiovascular disease;
• High blood pressure;
• spine problems (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 are possible. It is only needed on an empty stomach, it is best in the morning immediately after waking up or later, but three hours after eating. Exercises should be performed 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 performed after a meal. 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 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 exhalation;
• three previous exhalations.

Unlike bodyflex, the exercises are performed with constant breathing without stopping and without sharply pulling the abdomen under the ribs, which makes this technique less stressful for the body.

Training results

Oxysize primarily fights excess volume, with virtually no weight loss, as it eliminates only low-fat fat. But if you pay attention to proper nutrition during classes, then at the same time you can get rid of those extra pounds. The author of this program recommends four meals a day with the predominance of natural products and the rejection of any unhealthy foods. At the same time, the caloric content of the diet should not be too reduced - it should be 1500-1700 calories.

Since this oxygen technique has a greater effect on fat burning, the greatest efficiency can be achieved in the fight against cellulite and in reducing problem areas - abdomen, hips, arms, thighs, where most deposits appear. If you need to remove not only fat, but also become more graceful by reducing muscle volume, a weight loss system is more appropriate according to the singer’s authorial method.

Respiratory gymnastics by the author's method

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

Characteristics of the technique

Respiratory gymnastics is considered "paradoxical", because it involves a large number of fast movements, after which the breaths are performed with the chest that does not expand. To achieve a positive weight loss result according to this program, you must adhere to several important rules:

• the basis of teaching is inhalation - it should be sharp, noisy, reminiscent of sniffing;
• each inhalation is followed by an exhalation - it should be completely natural without delaying or expelling air;
• all movements are performed with inhalation at the pace of the drilling steps;
• the number of approaches and inhalations should be gradually increased, while the number of approaches should always be multiple of 4, the number of inhalations - 8;
• pause between series - 3-5 seconds.

Performing such exercises regularly leads to an increase in lung volume, develops the habit of proper breathing 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 the air penetrates as deep as possible into the lungs with short and sharp breaths and supplies the blood with a large amount of oxygen. 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, giving that energy;
• neuropsychiatric disorders are eliminated;
• increases tone, improves mood;
• local stagnation is removed.

Contraindications

It is considered that the system is suitable for everyone and that there are no contraindications. But it is not advisable to practice this technique in the following cases:

• acute conditions with fever;
• severe injuries to organs or systems;
• acute thrombophlebitis.

In addition, this system should not be treated as the only way to get rid of extra pounds. It will only work at the same time as proper diet and exercise. To lose weight without dieting and exercising, the Chinese jianfei method is more appropriate. According to Rosa Yu Bin, who was the first to introduce this system, she lost 10 kg in 2 months, and did nothing for it except breathing exercises.

Chinese gymnastics jianfei

The principle of weight loss with the help of 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 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, often even harm to health, Chinese jianfei gymnastics is not only effective and safe, but is even necessary for a person. When it is performed, the body's own forces are activated, and the processes of its self-healing are activated.

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

• "Wave" - a deep, slow inhale with pulling the abdomen and lifting the chest, then a second delay and the same exhale with the protrusion of the abdomen and pulling the chest;
• "Frog" - alternating inhalations 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: the first five minutes control the inhale and exhale, making them deep, slowly, without lifting the abdomen and chest; then five minutes - natural uncontrolled inhalation, then the same as in the first phase, deep, long, relaxing exhalation; at the end of ten minutes, only natural breathing, neglecting depth and rhythm.

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

• "Wave" reduces appetite, eliminates hunger, encourages faster satiety, can be done before or instead of meals;
• "Frog" normalizes blood circulation, speeds up 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 and salt balance;
• restoration of gas exchange in the tissue;
• strengthening and improving the organism.

In addition to eliminating hunger, jianfei training relieves fatigue and tension, normalizes important processes in the body. Thanks to that, the person loses excess weight gradually, without harm to health.

Contraindications

Of the three listed exercises, 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.

Exercises "wave" and "frog" should be done in the morning, on an empty stomach. The "lotus" is just a meditative position that requires no effort, so there are no limits. The result of such a system is achieved stably, but rather 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 that emerged 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 weight loss.

Characteristics of the technique

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

At its core, qigong is not so much gymnastics as working with Qi energy, the free flow of which ensures the health of the body. The characteristic of such a system is the presence of a large number of types of breathing, the main of which are:

• natural - shallow, free, soft, long;
• flat stomach - performed with the help of the abdomen: bulge when inhaling, pulling when exhaling;
• inverted abdominal - opposite to direct: withdrawal on inhalation, bulge on exhalation;
• with delay - after inhalation or exhalation of different duration;
• latent - nor, 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 don’t run all at once. The main thing here is to carefully work out one movement and only then start another.

Training results

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

• blood is enriched with oxygen, blood flow is improved, which reduces appetite, clear mind;
• removes stress and tension that lead 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 solve 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. Nothing cold should be eaten immediately before and after classes, as such food is believed to take away energy from the stomach and negate the benefits of any exercise. In addition, there is a whole list of conditions in which qigong practice is contraindicated:

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

It should be noted that even if there are contraindications, qigong practice can be effective, but 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 the breathing techniques, not only the Indian system of yoga is recommended for women - the so-called pranayama, because it makes the face old.

By deciding to lose weight or become healthy with the help of breathing exercises, you must 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 recommendations, you can really not only lose weight, but also improve your health.