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, you do not need to exhaust yourself with training in the gym. To lose weight fast and effectively, it is enough to master breathing exercises. Special exercises with proper breathing allow you to lose weight daily without much physical effort.

How does breathing exercise work?

Most health and weight problems are related to improper breathing. Normal daily breathing does not deprive a person of oxygen, and as a result hypoxia develops, metabolism worsens and energy deficiency becomes apparent. Breathing exercises can correct the situation, which has many benefits:

1. Increases the supply of oxygen to the body, including the respiratory system and the blood. This improves metabolism and results in active weight loss. All this contributes to increased energy exchange and energy expenditure, which has a positive effect on reducing body fat.
2. Use of abdominal breathing. The normal person breathes through the chest, which prevents the abdominal muscles from developing, and this, therefore, contributes to fat deposition. If you breathe with your abdomen, then weight loss will occur practically without physical activity, thanks to the work of the abdominal muscles.
3. If you exercise regularly and follow the rules for doing breathing exercises, then on average you can lose 4 kg per month.
4. It improves blood circulation in the abdomen.
5. It reduces appetite, which also has a beneficial effect on weight loss.
6. Strengthens the immune system.

Are there any violations of weight loss through breathing exercises?

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

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

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

A series of breathing exercises

The core exercises are based on traditional ancient 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 best 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 pulling in the stomach. Hold your breath for a while (up to 10 seconds), then exhale and relax. Make up to 50 reps.
• Sit on a chair, straighten your back, spread your legs slightly. Put your elbows on your hips, put your hands together, lie on your hands with your chin. Relax completely. Inhale through your nose, pushing your abdominal muscles. Then exhale and relax completely. Repeat the maximum number of times.
• Exhale as much as possible. Then take a deep breath slowly, hold your breath for a few seconds, then inhale to the limit and relax, exhaling air completely. It is advisable to do this exercise several times a day.
• Sit on the floor with your legs crossed so that your legs rest on opposite thighs. Place the right hand on the right thigh, and turn the left hand with the palm to the ceiling and place it on the right hand. With the tip of your tongue, rest against the cleft palate just behind the upper teeth. For the first 5 minutes, breathe slowly and gently, trying not to think about anything. Then, at the same time, breathe at normal speed, completely relieving the exhalation tension. After that, you still have the same time to breathe, focusing entirely 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 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 do 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 taking a breath. You must train using this technique on an empty stomach and it is forbidden to adhere to any diets in addition to this technique. Breathing like this is only necessary during training, you can do it a few times a day, doing housework, at work, or just walking in the park.
2. Oxysize. This technique is more prevalent abroad. Its main advantage is that almost everyone can do it. It consists of the following: inhalation, then 3 more short breaths, filling the lungs to the limit. Then exhale and do 3 shorter exhalations, emptying the lungs completely. Make at least 30 reps. Thanks to this exercise, the metabolism improves, and extra calories are burned much faster than normal breathing.

It will be much more beneficial for any breathing exercise 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, improves all metabolic processes in the body. Therefore, even if there is no time to do a workout, you can breathe deeply. You can do this anywhere and at the same time engage in your daily activities.