Respiratory gymnastics for weight loss: principles, techniques and exercises

The problem of excess weight affects many. However, not everyone is ready to give up their favorite foods and play active sports. At the same time, you do not need to tire yourself with exercises in the gym. It is enough to master breathing exercises to lose weight quickly and effectively. Special exercises with proper breathing allow you to lose weight on a daily basis without much physical effort.

How do breathing exercises work?

Most health and weight problems are related to not breathing properly. Normal daily breathing deprives a person of oxygen, which leads to the development of hypoxia, worsening of metabolism and energy deficiency. Breathing exercises can improve the situation, which has many advantages:

1. Increases the supply of oxygen to the body, including the respiratory system and blood. It improves metabolism and leads to active weight loss. All this helps to increase energy metabolism 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 development of abdominal muscles, which helps to lose fat. If you breathe through your stomach, weight loss due to the work of the abdominal muscles will occur practically without physical activity.
3. If you train regularly to perform breathing exercises and follow the rules, then you can lose an average of 4 kg per month.
4. Improves blood circulation in the abdomen.
5. Reduces appetite, which has a beneficial effect on weight loss.
6. The immune system is strengthened.

Are there any contraindications to losing weight with breathing exercises?

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

• after 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 the exercises with a competent approach. In most cases, proper breathing techniques can help get rid of many of these diseases.

A set of breathing exercises

The basic exercises are based on ancient traditional Chinese techniques. Helps reduce body fatIf you do not have any problems with excess weight, then there is no need to follow a special diet. If the weight is critical, then it is better to combine such gymnastics with fasting days.

The basic set of exercises is as follows:

• Lie on the floor or sit in 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 ground. The legs are bent at the knees. Breathe slowly and deeply, straighten your chest and pull on your stomach. Hold your breath for a while (up to 10 seconds), then breathe in and relax. Perform up to 50 repetitions.
• Sit in a chair, straighten your back, spread your legs a little. Put your elbows on your hips, join your hands, stretch your chin and hands. Relax completely. Breathe through your nose, tenseing the abdominal muscles. Then breathe in and relax completely. Repeat as many times as possible.
• Breathe as much as possible. Then take a slow, deep breath, hold your breath for a few seconds, then take a deep breath and relax by completely expelling the air. It is recommended to repeat this exercise several times a day.
• Sit on the floor with your legs crossed so that your feet extend to the opposite thighs. Place your right hand on your right thigh and turn your left hand to the ceiling with your palm and place it on your right hand. With the tip of your tongue, rest your palate behind your upper teeth. Breathe slowly and smoothly for the first 5 minutes, trying not to think about anything. Then, at the same time, breathe at a normal pace, completely eliminating the exhalation tension. After that, you still have the same amount of time to breathe, paying full attention to the breathing itself. There should be a strong desire to sleep at the end of training.

Breathing techniques to lose weight

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

1. Bodyflex. You can do any set of exercises with it. To do this, you must first remove all the air from the lungs. Then fill your lungs with as much air as possible and breathe sharply. Hold your breath, do the exercise you want, count to 10, and relax by breathing. You should train using this technique on an empty stomach, and it is forbidden to follow any diet with this technique. Not only do you need to breathe this way during training, you can do it several times a day, while doing housework, at work or just walking in the park.
2. Oxidize. 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 inhale and exhale 3 more times, completely emptying the lungs. Repeat at least 30 times. Thanks to this exercise, your metabolism improves and extra calories are burned faster than normal breathing.

Any breathing exercise will be 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, strengthens all metabolic processes in the body. So even if you don't have time to train, you can just take a deep breath. You can do this wherever you want and at the same time continue your daily activities.