Breathing 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 dish and get active. At the same time, there is absolutely no need to tire yourself out with training in the gym. To lose weight quickly and effectively, it is enough to master breathing exercises. Special exercises with correct breathing allow you to lose weight every day without much physical effort.

How do breathing exercises work?

Most of the health and weight problems are related to improper breathing. Normal daily breathing deprives a person of oxygen, as a result of which hypoxia develops, metabolism worsens and a lack of energy appears. Breathing exercises can improve the situation, which has many advantages:

1. The supply of oxygen to the body increases, including to the respiratory system and blood. It increases metabolism and causes active weight loss. All this contributes to an increase in energy exchange and energy expenditure, which has a positive effect on reducing body fat.
2. Use of abdominal breathing. The average person breathes through the chest, which prevents the abdominal muscles from developing, and therefore, contributes to fat deposition. If you breathe on your stomach, then weight loss will occur practically without physical exertion, thanks to the work of the abdominal muscles.
3. If you practice regularly and follow the rules for doing breathing exercises, then on average you can lose 4 kg per month.
4. Increases blood circulation in the stomach.
5. Reduces appetite, which also has a beneficial effect on weight loss.
6. The immune system is strengthened.

Are there any contraindications to losing weight through breathing exercises?

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

• after cesarean section;
• postoperative period;
• recent spinal cord injury;
• high blood pressure;
• diseases of the cardiovascular and respiratory systems.

However, all these conditions are not critical and allow you to carry out the exercises with a competent approach. In most cases, proper breathing techniques can help get rid of many of these ailments.

A set of breathing exercises

The core exercises are based on ancient Chinese traditional techniques. It helps reduce body fat. If there are no problems with being overweight, then you do not even need to follow a special diet. If the weight is critical, 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 in a chair. Regardless of the position you take, it is important that your back is straight. In both cases, the feet should be completely on the floor. Legs bent at the knees. Inhale slowly and deeply, straighten your chest and draw in your stomach. Hold your breath for a few moments (up to 10 seconds), then exhale and relax. Do up to 50 reps.
• Sit on a chair, straighten your back, spread your legs slightly. Put your elbows on your hips, bring your hands together, lie on your hands with your chin. Relax completely. Inhale through your nose, stretching your abdominal muscles. Then exhale and relax completely. Repeat the maximum number of times.
• Exhale as much as possible. Then slowly take a deep breath, hold your breath for a few seconds, then inhale to the limit and relax, exhaling completely. It is recommended to repeat this exercise several times a day.
• Sit on the floor with your legs crossed so that your feet are on the opposite thigh. Place your right hand on your right thigh, and rotate your left hand with your palm to the ceiling and place it on your right hand. With the tip of your tongue, lean against the roof of your mouth just behind your upper teeth. For the first 5 minutes, breathe slowly and smoothly, trying not to think about anything. Then, for the same time, breathe out at a normal rate, completely eliminating the strain of breathing. After that, you still have the same amount of 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 as follows:

1. Bodyflex. With it, you can perform any set of exercises. To do this, you must first release all the air from the lungs. Then fill your lungs with air to the limit and exhale sharply. Hold your breath, do the desired exercise, count to 10, and relax by inhaling. You need to practice using this technique on an empty stomach and should not follow any diet related to this technique. It is not necessary to breathe in this way only during training, you can do it several times a day, doing household chores, at work or just taking a walk in the park.
2. oxidation size. This technique is more widespread overseas. The 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 their limit. Then exhale and make 3 more short breaths, completely emptying the lungs. Do at least 30 reps. Thanks to this exercise, metabolism increases, and extra calories are burned much faster than with normal breathing.

Any breathing exercise will be much more beneficial if done outdoors. If you can't practice outdoors, you can practice 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 for exercise, you can breathe deeply. You can do this anywhere and at the same time do your daily activities.