Respiratory gymnastics for weight loss: principles, techniques and exercises

The problem of being overweight affects many people. However, not everyone is ready to give up favorite foods and actively play sports. At the same time, it is not necessary to exhaust yourself with exercises in the gym. To lose weight quickly and effectively, just mastering breathing exercises is enough. Special exercises with correct breathing allow you to lose weight every day without much physical exertion.

How do breathing exercises work?

Most 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 energy deficiency appears. Breathing exercises can correct this condition, which has many advantages:

1. Oxygen supply to the body increases, including the respiratory system and blood. This improves metabolism and leads to positive weight loss. All this contributes to an increase in energy metabolism and energy expenditure, which has a positive effect on reducing body fat.
2. The use of belly breathing. The average person breathes through the chest, which prevents the development of the abdominal muscles and thus contributes to the deposition of fat. If you breathe through your belly, then the weight loss will take place practically without physical activity, thanks to the action of the abdominal muscles.
3. If you regularly practice and follow the rules of performing breathing exercises, on average you can lose 4 kg per month.
4. Improves blood circulation in the abdomen.
5. Reduces appetite, thus also has a weight loss effect.
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 for which it is better to consult your 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 serious and allow you to perform the exercises with a competent approach. In most cases, correct breathing technique can help get rid of many of these diseases.

Practice breathing exercises

Core exercises are based on 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 weight is important then you're better off combining such a workout with fasting days.

The main set of exercises are as follows:

• Lie on the floor or sit in a chair. Regardless of the posture performed, it is important that your back is straight. In both cases, the foot should be completely on the floor. Both legs are bent at the knees. Inhale slowly and deeply, straightening your chest and drawing in your stomach. Hold your breath for a moment (up to 10 seconds), then exhale and relax. Do up to 50 reps.
• Sit in a chair with your back straight, legs wide apart. Rest your elbows on your hips, put your hands together, rest your hands on your chin. Completely relax. Inhale through your nose, tense your abdominal muscles. Then exhale and relax completely. Repeat maximum number of times.
• Exhale as much as possible. Then slowly take a deep breath, hold your breath for a few seconds and then inhale as much as you can and relax, exhaling all the air. This exercise should be repeated several times a day.
• Sit cross-legged on the floor with your feet resting on the opposite thigh. Place your right hand on your right thigh, place your left palm on the ceiling, and then place your right hand. Place the tip of the tongue against the roof of the mouth 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 in at a normal rate, completely relieving the tension on the exhale. After that, you still have time to breathe as usual, completely focusing 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 for many weight loss techniques. In addition, they are very beneficial for the health of the entire body. The most popular ones are:

1. Bodyflex. With it, you can do any set of exercises. To do this, you must first get all the air out of your lungs. Then fill your lungs with air to the limit and exhale forcefully. Hold your breath, perform the desired exercise, count to 10 and relax by breathing. You need to practice using this technique on an empty stomach and must not follow any diet associated with this technique. You don't have to just breathe this way when exercising, you can do it several times a day, doing housework, at work, or just going for a walk in the park.
2. Oxysize. This technique is more popular abroad. Its main advantage is that almost anyone can do it. It consists of the following: inhaling, then breathing in 3 more times, filling the lungs to the maximum. Then exhale and do 3 more short exhalations, emptying the lungs completely. Do it at least 30 times. Thanks to this exercise, metabolism is improved, and excess calories are burned much faster than with normal breathing.

Any breathing exercise is much more beneficial if done outdoors. If you can't exercise outdoors, you can work out with an open window. The main purpose of breathing exercises is to enrich the body with oxygen. This, therefore, enhances all metabolic processes in the body. Therefore, even if you don't have time to practice, you just need to take a deep breath. You can do this anywhere and at the same time carry out your daily activities.