Respiratory gymnastics for weight loss: principles, techniques and exercises

The problem of being overweight affects many people. However, not everyone is ready to give up their favorite dishes and play sports actively. At the same time, it is not at all necessary to exhaust yourself with training in the gym. To effectively lose weight, it is enough to master breathing exercises. Special exercises with correct breathing allow you to lose weight daily without much physical effort.

How do breathing exercises work?

Most health and weight problems are associated with improper breathing. Normal daily breathing deprives a person of oxygen, as a result of which hypoxia develops, metabolism deteriorates and a lack of energy appears. Breathing exercises correct the conditionIt can be done, which has several advantages:

1. Increases the supply of oxygen to the body, including the respiratory system and blood. This improves metabolism and leads to active weight loss. All this contributes to an increase in energy exchange and energy expenditure, which reduce body fatdoing has a positive effect.
2. The use of abdominal breathing. The average person breathes through the chest, which prevents the abdominal muscles from developing, and therefore, it contributes to the deposition of fat. Thanks to the work, weight loss will occur practically without physical activity.
3. If you practice regularly and follow the rules for doing breathing exercises, then on average you can lose 4 kg per month.
4. Improves blood circulation in the abdomen.
5. Reduces appetite, which also has a beneficial effect on weight loss.
6. The immune system is strengthened.

Are there any contraindications for weight loss through breathing exercises?

Basically, these exercises are useful for everyone. However, there are some conditions and diseases in which it is better to consult a doctor before starting breathing exercises:

• after caesarean section;
• postoperative period;
• Recent spinal cord injury;
• high blood pressure;
• Diseases of the cardiovascular and respiratory systems.

However, not all of these conditions are critical and allow you to practice with a competent approach. In most cases, the correct breathing technique can help get rid of many of these diseases.

a set of breathing exercises

The core exercises are based on ancient traditional Chinese techniques. It helps to reduce body fat. If being overweight is not a problem, you don't even need to follow any special diet. If weight is important, then it is better to combine such gymnastics with fasting days.

The main set of exercises are as follows:

• Lie on the floor or sit on a chair. Whatever the position is taken, it is important that your back is straight. In both cases the feet should be completely on the floor. The legs are bent at the knees. Slowly slowlyInhale more deeply, straightening the chest and drawing in the abdomen. Hold your breath briefly (up to 10 seconds), then exhale and relax. Perform up to 50 reps.
• Sit in a chair, straighten your back, spread your legs slightly. Bend your elbows at your hips, keep your hands together, lie on your hands by your chin. Relax completely. Close to your nose. Inhale through, tense your abdominal muscles. Then exhale and relax completely. Repeat for maximum number of times.
• Exhale as much as you can. Then take a deep breath slowly, hold your breath for a few seconds, then inhale to the limit and relax while exhaling completely. Recommended to repeat this exercise several times a dayShe goes.
• Sit on the floor with your legs crossed so that your feet are on opposite thighs. Place the right hand on the right thigh, and turn the left hand with the palm facing the ceiling and place it on the right hand. With the tip of your tongue, touch the upper teeth. Rest against the palate right behind. For the first 5 minutes, breathe slowly and smoothly, trying not to think of anything. Then, for the same amount of time, breathe at a normal pace, straining the exhalationAfter that, you still have the same amount of time to breathe, focusing entirely on the breath itself. At the end of the exercise there should be a strong urge to sleep.

breathing techniques for weight loss

Breathing is the basis of many weight loss techniques. Plus they are very beneficial for overall body health. The most popular are the following:

1. Bodyflex. With its help you can do any exercise. To do this, you must first release all the air from the lungs. Then fill your lungs with air to the limit and exhale rapidly. Hold your breath, as desired. Do the exercise, count to 10 and relax while breathing. You need to train using this technique on an empty stomach and it is forbidden to follow any diet with this technique. It is necessary to breathe in this way only during trainingNo, you can do it several times a day, doing household chores, at work or just taking a walk in the park.
2. Oxisize. This technique is more widespread abroad. Its main advantage is that almost everyone can do it. It consists of the following: inhale, then take 3 more short breaths, filling the lungs to the limit. Then exhale and 3And make short exhalations, completely emptying the lungs. Do at least 30 reps. Thanks to this exercise, metabolism improves, and extra calories are burned much faster than with normal breathing.

Any breathing exercise will be more beneficial if done outside. If you cannot train outside, you can train with an open window. The main purpose of breathing exercise is to enrich the body with oxygen. This, in turn, enhances all the metabolic processes in the body. Hence, even if there is no time to workout, you can simply take a deep breath. You can do it anywhere as well as go about your daily activities. can.