Breathing exercises for weight loss

Breathing aerobics not only helps you lose weight without diet and training, it also slows down the aging process. Choose one of five effective programs and get your figure perfect in just 15 minutes a day!

Obesity is a whole body malfunction. For the process of losing weight to be effective and harmonious, you need an integrated approach to recovery. This usually requires a balanced diet and adequate exercise for the body. However, many of those looking to shed extra pounds cannot always limit themselves to diet or exercise too much - for good reasons or due to a lack of willpower. In addition, strenuous diets or training often prove to be ineffective and visible increases only become noticeable after a few months. As a result, many people who lose weight halfway through give up the fight because they have lost faith in their success. A way out of this situation can be breathing exercises for weight loss. Unlike physical training, after several training sessions and without strict dietary restrictions, you can get positive results.

To use

The effectiveness of breathing exercises has been proven through time and a variety of real examples: thanks to such exercises, thousands of people of different ages have become leaner and have improved their health. Proper breathing techniques help activate many of the processes that are important for weight loss:

• dampen the feeling of hunger;
• Improve digestion;
• the 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 and ensure the maintenance of a stable weight for a long time.

How it works

The amount of oxygen that gets into the blood depends on the quality of your breathing. Its increase has positive effects on key systems, including:

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

Respiratory gymnastics is the only way to lose weight that not only contributes to a reduction in total body weight, but also to a local reduction in problem areas that cannot be reached naturally.

Influence on digestion

Sustained weight loss or the appearance of new fat deposits is directly related to the speed with which food is converted into usable energy. It is oxygen that ensures the absorption of nutrients by the intestines, so its inadequate absorption during so-called "shallow" breathing slows down metabolism and fat breakdown considerably.

Especially in this regard, the breathing technique is useful for women over 40 years of age when unpleasant hormonal changes occur in the body, as a result of which the metabolism deteriorates, excess weight usually occurs in the abdomen or other problem areas. At this age, even athletic diets are often powerless. But special breathing techniques that ensure adequate oxygen saturation of the blood can slow down age-related changes and prevent the appearance of extra pounds. In fact, such a system is indispensable for rapid belly weight loss at any age. These fat deposits are the most difficult to break down with regular exercise or diet, while special breathing techniques make it possible to get rid of them.

Purify the body

Breathing exercises help actively remove pollutants that have accumulated in fat cells. About 70% of these toxins can be gaseous and are simply exhaled if you breathe properly. Oxygen also oxidizes fat deposits, thus contributing to the faster destruction of fat cells, which leads to weight loss with a decrease in the volume of all problem areas.

Relief from stress and overeating

Another positive effect of the breathing exercises is the lowering of the stress hormone level in the blood. Thanks to this effect, it is possible to get rid of one of the main causes of obesity, which is associated with the habit of "seizing" stress.

All breathing exercises for rapid weight loss are based on one principle: a specially developed inhalation and exhalation pattern helps ensure that more oxygen is absorbed than with normal breathing, the exercises carried out at the same time ensure the flow of problem areas and activate all fat burning processes in the body.

Lose weight properly with breathing exercises

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

• the training should be regular, and the crucial role is not the intensity, but the constancy;
• You should not combine classes with a very strict diet, it is enough to switch to proper nutrition, since such training consumes a large amount of energy that needs to be replenished.
• You only need to do this on an empty stomach (with the exception of the Oxysize technique), best for this in the morning, immediately after you wake up or at another time - three hours after you eat.

Views

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 weight loss measures. Breathing exercises are also often part of wellness practices, for example yoga.

The most common types of such techniques include:

• Body flex;
• oxidize;
• jianfei;
• Qigong.

In addition, there is a separate breathing exercise for rapid abdominal weight loss that is most in demand with overweight people as it helps reduce the most problematic area and gives noticeable results very quickly.

Abdominal breathing exercises

This technique differs from all the others in that the exercises, done in combination with proper breathing, are aimed at training not the whole body, only the press and waist. It is true that this has a positive effect on the entire body, since oxygen activates all processes necessary for its vital activity.

Universal technology

Before embarking on this system, you should master a specific technique of diaphragmatic breathing, having learned the following:

• inhale quickly with your nose;
• Breathe out slowly through your mouth in six steps.

An important prerequisite for such exercises is also strong tension in the abdominal muscles with every exhalation and relaxation when inhaling.

For women over 40

A special breathing system for middle-aged or older women helps to remove fat deposits from the abdomen, which are badly affecting the figure. The complex consists of 4 exercises and is carried out 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 your nose, exhale through your nose with two sharp exhalations;
• inhale slowly through your nose, exhale slowly through your nose, then make two sharp before exhaling;
• inhale slowly through your nose, exhale gently through your nose, exhale with your mouth.

With each inhalation, it is necessary to draw in the stomach as much as possible, relax and step out while exhaling. All exercises are repeated three times in a row and then in a circle.

Body flex

The Bodyflex program is based on a combination of aerobic breathing and special exercise poses. The lessons are carried out at a slow pace, but at the same time offer a load that is many times higher than jogging or strength exercises.

Features of technology

Bodyflex, like most similar programs, involves diaphragmatic breathing, but what makes it unique is that some exercises require you to make quite loud noises. In this case, inhalation is always through the nose and exhalation through the mouth. A breathing exercise lasts 22 seconds, but there is no need to count them - if done correctly, everything will work 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 if after a long period of lack of air;
• hold your breath for 3 seconds;
• exhale sharply as follows: open your mouth strongly, tense the diaphragm and abdominal muscles, exhale explosively with the sound of "p-a-x-x";
• hold your breath for as long as possible (recommended for eight counts), pull in your stomach as far as possible;
• Take a deep breath and relax all muscles to get the sound of "sshh".

Even such an activity contributes to an increased oxygen supply, which activates fat loss, lifts the mood, increases the well-being and fills the body with energy.

At the same time as breathing, physical exercises in the Bodyflex are performed, which are divided into three types:

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

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

Training results

A large amount of oxygen, which enters the bloodstream during aerobic breathing, promotes the activation of processes that are important for weight loss:

• Metabolism accelerates, digestion is improved;
• increased lymph flow, which improves the elimination of harmful substances;
• the intensity of contraction of the stomach increases and contributes to a decrease in its volume;
• fat breakdown is activated, causing the subcutaneous fat layer to disappear.

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

• Decrease in quantities;
• Elimination of cellulite;
• get rid of psycho-emotional stress, improve mood;
• Improvement of the skin condition;
• Normalization of the work of all systems, organs, processes;
• general health improvement, body rejuvenation;
• gain flexibility, grace, grace.

With just one hour of Bodyflex you can burn 3500 kcal, while skipping rope burns 150 kcal, aerobics - 250 kcal, running - 700 kcal for the same amount of time.

The uniqueness of the bodyflex system is shown in the fact that it simultaneously reduces the total volume and corrects problem areas in a targeted manner. However, such a high load is not suitable for every organism, so it is necessary to start with caution, taking into account the contraindications and possible consequences.

Contraindications

It is forbidden to practice body flex if you:

• severe 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 do Bodyflex breathing exercises on a full stomach, or you may feel sick or vomit. You only need to do it on an empty stomach, preferably in the morning right after you wake up or later, but three hours after eating. Exercise should be done outdoors or in a well-ventilated area. Also, you shouldn't start exercising without first mastering the breathing technique, which typically requires around 4 weeks of daily training.

Oxysize

Oxysize is an innovative weight loss program for the American Jill Johnson that is very similar to the Bodyflex technique, but with a few differences. The main advantages are that this program has absolutely no contraindications and classes can be carried out even after meals. On the other hand, such a system is only suitable for overweight people who are associated with excess body fat. If you need to lose muscle mass, Oxysize doesn't bring any significant benefits.

Features of technology

This technique is based on a combination of continuous diaphragmatic breathing with a certain amount of stress on certain muscles. Its main feature is the breathing cycle for an exercise, which is carried out according to a special scheme:

• a breath;
• three breaths;
• an exhalation;
• three times before exhaling.

In contrast to the Bodyflex, exercises with constant breathing are performed without delays and without strong pulling back of the abdomen under the ribs, which makes this technique less stressful for the body.

Training results

Oxysize primarily battles excess volume with virtually no weight loss as it only eliminates fat that is low in mass. But if you pay attention to proper nutrition during class, you can get rid of those extra pounds at the same time. The author of this program recommends four meals a day with a predominant proportion of natural products and avoiding any 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 in the fight against cellulite and in reducing problem areas - stomach, sides, arms, thighs, where most of the deposits appear - can be achieved. If you need not only to remove fat, but also to become more graceful, reducing muscle volume, then the singer's author's method of weight loss system will be more suitable.

Breathing aerobics according to the author's method

The technique of correct breathing developed by the singer was originally intended for the treatment of the respiratory tract. However, since a significant decrease in body volume was noted with regular exercise, such a system for losing weight was used.

Features of technology

Breathing aerobics is considered "paradoxical" because it involves a large number of rapid movements after which breaths are taken with a non-expanding chest. In order to achieve a positive result in losing weight according to this program, it is necessary to follow some important rules:

• the basis of the lesson is inhalation - it should be sharp, loud and reminiscent of sniffing;
• Exhalation follows each inhalation - it should be perfectly natural with no delay or expulsion of air;
• all movements are carried out while inhaling at the pace of the drilling step;
• 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;
• a pause between sets - 3-5 seconds.

Regularly performing such exercises leads to an increase in the volume of the lungs, develops the habit of breathing properly, and in the future maintains an accelerated metabolism.

Training results

The efficiency of the system is based on the acceleration of the metabolism, which is achieved by the fact that the air penetrates the lungs as deeply as possible with short and sharp breaths and adds a lot of oxygen to the blood. This will start a number of processes:

• improves blood circulation, lymph flow;
• Metabolism is activated;
• a significant amount of internal energy is consumed;
• subcutaneous fat is broken down and provides this energy;
• neuropsychiatric disorders are eliminated;
• increases tone, improves mood;
• local stagnation is eliminated.

Contraindications

The system is believed to be suitable for everyone and has no contraindications. However, it is not recommended to practice this technique in the following cases:

• acute conditions with fever;
• serious violations of the work of organs or systems;
• acute thrombophlebitis.

In addition, this system should not be treated as the only method of getting rid of excess weight. It only works simultaneously with proper diet and exercise. The Chinese Jianfei method is more suitable for losing weight without diet and exercise. According to Rosa Yu Bin, who first introduced this system, she lost 10 kg in 2 months without doing anything other than breathing exercises.

Chinese gymnastics jianfei

The principle of losing weight with Jianfei is based on the fact that such exercises help to suppress appetite and significantly reduce the amount of food consumed. This type of respiratory system is also based on diaphragmatic breathing (abdominal breathing), but with the simultaneous execution of only three simple exercise postures.

Features of technology

The practice of correct breathing according to the Jianfei method can radically change not only the figure but even the inner world of a person. Before doing such exercises, it is necessary to clear your mind by focusing on your goal.

While many diets do not always bring the expected weight loss, and often even harm your health, Chinese Jianfei gymnastics is not only effective and safe, it is even necessary for humans. When it is carried out, the body's own forces are activated, and the processes of its self-healing are activated.

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

• "Wave" - a deep, slow inhalation with bulging abdomen and chest tightening, then a second delay and the same exhalation with bulging abdomen and chest tightening;
• "Frog" - alternation of breaths 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 phases: for the first five minutes, control the inhalation and exhalation by doing it deeply and slowly, without lifting your stomach and chest; then five minutes - a natural uncontrolled inhalation, then the same as in the first stage, a deep, long, relaxing exhale; At the end of the ten minutes, just breathe naturally, ignoring the depth and rhythm.

Significant weight loss and overall health benefits can be achieved with just three of these exercises. In addition, each of them has its own directional effect:

• "Wave" reduces appetite, eliminates hunger, promotes a faster feeling of satiety, can be done before or instead of eating;
• "Frog" normalizes blood circulation, speeds up metabolism, improves the digestive tract;
• "Lotus" removes tiredness, calms you down and gives you energy.

Training results

Jianfei gymnastics promotes the oxygen supply to all organs, which contributes to:

• Improve metabolism;
• Normalization of the water-salt balance;
• Restoration of tissue gas exchange;
• Strengthening and improving the body.

In addition to eliminating hunger, Jianfei training relieves tiredness and tension and normalizes important processes in the body. As a result, a person gradually gets rid of extra pounds without harming their health.

Contraindications

Of the three exercises given, there are only contraindications for the "frog" - it is not recommended to do this:

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

The 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 and therefore has no restrictions. The result on such a system is stable, but rather slowly achieved. For accelerated weight loss, but no less useful, the ancient Chinese qigong practice is more suitable.

Qigong

Qigong is a system of traditional exercises that was developed on the basis of Taoist psychotherapists and is aimed at healing the mind and body. It encompasses a whole range of different techniques, a combination of a special diet and a special breathing technique used for weight loss.

Features of technology

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

• Harmony of all flavors: salty, sweet, bitter, sour, spicy;
• Refusal of meat;
• 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. A feature of such a system is the presence of a large number of types of breathing, the most important of which are:

• natural - flat, free, soft, long;
• straight abdomen - performed with the help of the abdomen: protrusion on inhalation, retraction on exhalation;
• inverted belly - the opposite of direct: retreating when inhaling, protruding when exhaling;
• with delays - after inhalation or exhalation of different duration;
• latent - thread-like, almost invisible to others.

All of these types of ventilation can be combined with one another 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 all done 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 exercising. As a result of the classes:

• the blood is enriched with oxygen, blood circulation improves, which reduces appetite, clears the mind;
• eliminates stress and tension that lead to overeating;
• the rate of metabolic processes increases;
• Diseases that cause obesity are cured;
• Muscles are strengthened;
• the tissue elasticity increases.

In addition, taking into account the individual characteristics of the body, qigong can be structured in such a way that specific problems are eliminated.

Contraindications

It is not recommended to practice qigong when you are very tired, after insomnia or severe nervous tension. Only a calm state ensures maximum effect. Avoid eating cold food in the immediate vicinity of and after class, as such foods are believed to steal energy from the stomach and negate the benefits of any exercise. In addition, there is a whole list of conditions for which qigong practice is contraindicated:

• general heaviness or weakness;
• mental disorders;
• cardiovascular disorders;
• Blood diseases;
• Problems of the musculoskeletal system;
• strong pathologies of the body structure;
• Relapse of chronic diseases;
• Taking strong medication;
• postoperative period;
• sharp deviations from normal body temperature;
• too intense exercise.

It should be noted that qigong practice can also be effective with contraindications, but only under the guidance of a master.

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

After you have decided to lose weight or get healthier with 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 and lifestyle.

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