Respiratory gymnastics for weight loss: principles, techniques and exercises

The problem of being overweight affects many. However, not everyone is ready to give up their favorite dishes and actively play sports. At the same time, it is not at all necessary to exhaust yourself with trainings 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 daily without much physical effort.

How does breathing exercise 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 worsens and energy deficiency appears. Breathing exercises can correct the situation, which have many advantages:

1. The supply of oxygen to the body increases, including to the respiratory system and blood. This improves metabolism and leads to active weight loss. All this contributes to increased energy exchange and expenditure of energy, 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 abdominal muscles from developing, and this, therefore, contributes to the deposition of fat. If you breathe with your belly, then weight loss will occur practically without physical activity, thanks to the work of the abdominal muscles.
3. If you regularly practice and follow the rules for performing breathing exercises, then on average you can lose 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 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 a cesarean section;
• postoperative period;
• recent spinal injuries;
• high blood pressure;
• 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, 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 there are no problems with being overweight, then you do not even need to adhere to a special diet. If the weight is critical, then it is better to combine such gymnastics with fasting days.

The main set of exercises is as follows:

• Lie on the floor or sit on a chair. Regardless of the position 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. Inhale slowly and deeply, straightening the chest and drawing in the stomach. Hold your breath for a while (up to 10 seconds), then exhale and relax. Perform up to 50 reps.
• Sit on a chair, straighten your back, spread your legs a little. Rest your elbows on your hips, put your hands together, lie on your hands with your chin. Relax completely. Inhale through your nose, straining 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 air completely. It is advisable to repeat this exercise several times a day.
• Sit on the floor with your legs crossed so that your feet lie on opposite thighs. Put the right hand on the right thigh, and turn the left hand with the palm to the ceiling and put on the right hand. With the tip of your tongue, rest against the palate just behind the upper teeth. For the first 5 minutes, breathe slowly and smoothly, trying not to think about anything. Then, for the same time, breathe at a normal pace, completely relieving the exhalation tension. After that, you still have the same time to breathe, fully concentrating on the breathing itself. At the end of the exercise, there should be a strong desire to sleep.

Breathing techniques for weight loss

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

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, perform the desired exercise, counting to 10, and relax by taking a breath. You need to train using this technique on an empty stomach and it is forbidden to adhere to any diets in conjunction with this technique. It is not necessary to breathe this way only during training, you can do it several times a day, doing household chores, at work, or just walking in the park.
2. Oxysize. This technique is more widespread abroad. Its main advantage is that almost everyone can do it. It consists in the following: inhale, then take 3 more short breaths, filling the lungs to the limit. Then exhale and make 3 more short exhalations, emptying the lungs completely. Perform at least 30 reps. Thanks to this exercise, the metabolism improves, 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 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, enhances all metabolic processes in the body. Therefore, even if there is no time to conduct a workout, you can just breathe deeply. You can do this anywhere and at the same time go about your daily activities.