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 engage in sports. At the same time, it is not at all necessary to exhaust yourself with workouts in the gym. To lose weight quickly and effectively, it is enough to master the breathing exercises. Special exercises with correct breathing allow you to lose weight every day without much physical exertion.

How does the 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 has many advantages:

1. The oxygen supply to the body increases, including the respiratory system and blood. This improves metabolism and leads to active weight loss. All this contributes to an increase in energy exchange and energy expenditure, which has a positive effect on the reduction of body fat.
2. The use of abdominal breathing. The average person breathes through the chest, which prevents the development of the abdominal muscles and this, therefore, contributes to the deposition of fat. If you breathe with the belly, weight loss will occur 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, on average you can lose 4 kg per month.
4. Improves blood circulation in the abdomen.
5. It 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 in which it is best to consult a doctor before starting breathing exercises:

• after a caesarean 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, proper breathing technique can help get rid of many of these diseases.

A series of breathing exercises

The basic exercises are based on ancient traditional Chinese techniques. Helps reduce body fat. If there are no problems with being overweight, then it is not even necessary to go on a special diet. If 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 in a chair. Regardless of the position taken, it is important that the back is straight. Either way, your feet should be completely flat on the floor. The legs are bent at the knees. Inhale slowly and deeply, straightening the chest and drawing the stomach. Hold your breath for a while (up to 10 seconds), then exhale and relax. Do up to 50 repetitions.
• Sit on a chair, straighten your back, slightly spread your legs. Rest your elbows on your hips, put your hands together, lie on your hands with your chin. Relax completely. Inhale through the nose, tensing the abdominal muscles. Then exhale and relax completely. Repeat the maximum number of times.
• Breathe out 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 the air 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 opposite thighs. Put your right hand on your right thigh and turn your left hand palm towards the ceiling and put 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 at a normal rhythm, completely relieving the exhalation tension. After that, you still have the same time to breathe, focusing completely 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 foundation of many weight loss techniques. In addition, they are very useful for the health of the whole body. The most popular 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. It is necessary to train using this technique on an empty stomach, and it is forbidden to adhere to any diet in combination with this technique. It is not necessary to breathe this way only during training, you can do it several times a day, doing housework, at work or just walking in the park.
2. Oxygen. This technique is more widespread abroad. Its main advantage is that almost anyone can do it. It consists of the following: inhale, then take another 3 short breaths, filling the lungs to the limit. Then exhale and perform 3 more short exhalations, completely emptying your lungs. Do at least 30 repetitions. Thanks to 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 when 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 conduct a workout, you can just breathe deeply. You can do it anywhere and at the same time carry out your daily activities.