Respiratory gymnastics for weight loss: principles, techniques and exercises

The problem of overweight affects a lot. However, not everyone is ready to give up their favorite dishes and actively participate in sports. At the same time, it is not at all necessary to exhaust yourself with indoor workouts. To lose weight quickly and effectively, it is enough to master the breathing exercises. Special exercises with correct breathing allow you to lose weight daily without too much physical exertion.

How do breathing exercises work?

Most health and weight problems are associated with poor breathing. Normal daily breathing deprives a person of oxygen, as a result of which hypoxia develops, metabolism worsens, and energy deficiency appears. Breathing exercises can correct the situation, which has many benefits:

1. The oxygen supply to the body increases, including to the respiratory system and to the blood. This improves metabolism and leads to active weight loss. All of this helps to increase energy exchange and energy expenditure, which has a positive effect on reducing body fat.
2. The use of abdominal breathing. The average person breathes through the chest, which prevents the development of abdominal muscles and therefore contributes to the deposition of fat. If you breathe with the stomach, then the weight loss will be done practically without physical activity, thanks to the work of the abdominal muscles.
3. If you practice regularly and follow the rules for performing breathing exercises, you can lose an average of 4 kg per month.
4. Improves blood circulation in the abdomen.
5. Decreases appetite, which also has a beneficial effect on weight loss.
6. The immune system is strengthened.

Are there any contraindications to weight loss through breathing exercises?

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

• after a cesarean;
• postoperative period;
• recent injuries to the spine;
• arterial hypertension;
• diseases of the cardiovascular and respiratory systems.

However, all these conditions are not critical and allow you to perform exercises with a competent approach. In most cases, good breathing technique can help get rid of many of these illnesses.

A series of breathing exercises

The basic exercises are based on ancient traditional Chinese techniques. It helps in reducing body fat. If there is no problem with being overweight, you don't even need to follow a special diet. If the weight is critical, it is better to combine such gymnastics with fasting days.

The main series of exercises is as follows:

• Lie on the floor or sit on a chair. Whatever position you take, it is important that your back is straight. In both cases, the feet must be completely on the ground. The legs are bent at the knees. Breathe in slowly and deeply, straightening the chest and pulling in the stomach. Hold your breath for a moment (up to 10 seconds), then breathe out and relax. Perform up to 50 repetitions.
• Sit on a chair, straighten your back, spread your legs a little. Put your elbows on your hips, put your hands together, lie down on your hands with your chin. Relax completely. Breathe in through your nose, engaging your abdominal muscles. Then exhale and relax completely. Repeat the maximum number of times.
• Exhale as much as possible. Then breathe in slowly and deeply, hold your breath for a few seconds, then breathe in to the limit and relax as you breathe out completely. It is advisable to repeat this exercise several times a day.
• Sit on the floor with your legs crossed so that your feet are resting on opposite thighs. Put the right hand on the right thigh, and turn the left hand with the palm towards the ceiling and put the right hand. With the tip of the tongue, rest against the palate just behind the upper teeth. For the first 5 minutes, breathe slowly and gently, trying not to think of anything. Then, at the same time, breathe in at a normal pace, completely relieving the exhalation tension. After that, you still have the same time to breathe, fully concentrating on the breath itself. At the end of the exercise, there should be a strong desire to sleep.

Breathing techniques for weight loss

Breathing is the basis of many weight loss techniques. In addition, they are very beneficial for the health of the whole body. The most popular are:

1. Bodyflex. With it you can perform any set of exercises. To do this, you must first remove all the air from the lungs. Then fill your lungs with air to the limit and breathe out sharply. Hold your breath, perform the desired exercise for a count of 10, and relax as you breathe in. You should practice using this technique on an empty stomach, and dieting in conjunction with this technique is prohibited. It is not necessary to breathe this way only during training, you can do it several times a day, while doing household chores, at work or just taking a walk in the park.
2. Oxysize. This technique is more widespread abroad. Its main advantage is that almost anyone can do it. It consists of the following: inhale, then take 3 more short breaths, filling the lungs to the limit. Then exhale and do 3 more short exhales, completely emptying the lungs. Perform at least 30 repetitions. With this exercise, the metabolism improves and the extra calories are burned much faster than with normal breathing.

Any breathing exercise will be much more beneficial if done outdoors. If you cannot train outdoors, you can train with an open window. The main purpose of breathing exercises is to enrich the body with oxygen. This, in turn, improves all metabolic processes in the body. Therefore, even if there is no time to perform a workout, you can just breathe deeply. You can do it anywhere and at the same time go about your daily activities.