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. There is no need to be exhausted by training in the gym. To lose weight quickly and efficiently, it is enough to master breathing exercises. Special exercises with proper breathing allow you to lose weight every day without much physical effort.

How does a breathing exercise work?

Most health problems and weight problems are associated with irregular breathing. Normal daily breathing deprives a person of oxygen, due to which hypoxia develops, metabolism worsens and energy deficiency occurs. Breathing exercises can correct the situation, which have many advantages:

1. The body's oxygen supply, including the respiratory system and blood, increases. It improves metabolism and leads to 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 average person breathes through the chest, which prevents the development of abdominal muscles, and this, in turn, contributes to the deposition of fat. If you breathe through the abdomen, then weight loss will occur with virtually no physical activity, thanks to the work of the abdominal muscles.
3. If you exercise regularly and follow the rules of performing breathing exercises, then you can lose an average of 4 kg per month.
4. Improves blood circulation in the abdomen.
5. It reduces appetite, which also has a beneficial effect on weight loss.
6. The immune system is strengthened.

Are there any contraindications to losing weight through breathing exercises?

Basically, these exercises are beneficial for everyone. However, there are some conditions and diseases in which it is better 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 the exercises with a competent approach. In most cases, proper breathing technique 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 fat. If there is no problem with being overweight, then you don’t even have to stick to 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 on a chair. Regardless of your position, 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 your chest and pulling in your stomach. Hold your breath for a while (up to 10 seconds), then exhale and relax. Perform up to 50 reps.
• Sit in a chair, straighten your back, spread your legs a little. Rest your elbows on your hips, join your arms, lie on your hands with your chin. Relax completely. Inhale through your nose, tensing 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 completely. It is advisable to repeat this exercise several times a day.
• Sit on the floor with your legs crossed so that your feet are on opposite thighs. Place your right hand on your right thigh, and turn your left hand with your palm toward the ceiling and place your right hand. Lean the tip of your tongue against your palate just behind your upper teeth. For the first 5 minutes, breathe slowly and smoothly, trying not to think about anything. Then, at the same time, breathe at a normal pace, completely releasing the exhalation tension. After that you still have the same time to breathe, concentrating completely on just breathing. 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 whole body. The most popular are the following:

1. Bodyflex. You can use it to perform any set of exercises. To do this, you must first release all the air from your lungs. Then fill your lungs with air to the limit and exhale abruptly. Hold your breath, perform the desired exercise, counting to 10, and relax with your breath. You must practice this technique on an empty stomach and it is forbidden to adhere to any diet in connection with this technique. It is not necessary to breathe in this way only during training, you can do it several times a day, doing housework, at work or just walking in the park.
2. Oxysize. 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 exhale and take 3 more short exhalations, completely emptying your lungs. Do at least 30 reps. 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 useful 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 boosts all metabolic processes in the body. Therefore, even if there is no time to exercise, you can only breathe deeply. You can do this anywhere and at the same time engage in daily activities.