Respiratory gymnastics to lose weight: 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, there is no need to exhaust yourself with workouts in the gym. To lose weight quickly and effectively, simply master the breathing exercises. Special exercises with correct breathing allow you to lose weight daily without too much physical exertion.

How do breathing exercises work?

Most health and weight problems are associated with inadequate breathing. Normal daily breathing deprives a person of oxygen, which results in hypoxia, worsening metabolism, and the appearance of energy deficiency. Breathing exercises can correct the situation, which has many advantages:

1. The body's oxygen supply is increased, including the respiratory system and blood. This improves metabolism and leads to active weight loss. All of this contributes to increased energy exchange and expenditure, which has a positive effect on reducing body fat.
2. The use of abdominal breathing. The average person breathes through their chest, which impedes the development of abdominal muscles and therefore contributes to fat deposition. If you breathe from your belly, weight loss will occur with virtually no physical activity, thanks to the work of your 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 your appetite, which also has a beneficial effect on weight loss.
6. The immune system is strengthened.

Are there contraindications to losing weight through breathing exercises?

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

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

However, all of these conditions are not critical and allow you to perform exercises with a competent approach. In most cases, correct breathing technique can help eliminate many of these illnesses.

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, you won't even need to follow a special diet. If weight is critical, it's best to combine this gym with fast 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 your back is straight. In both cases, the feet must be flat on the floor. The legs are bent at the knees. Inhale slowly and deeply, straightening your chest and contracting 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 apart. Rest your elbows on your hips, clasp your hands together and rest your chin on your hands. 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, inhale to the limit and relax, exhaling it 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 resting on the opposite thighs. Place your right hand on your right thigh, and turn your left hand with your palm to the ceiling and place your right hand. With the tip of your tongue, rest against your palate, just behind your upper teeth. For the first 5 minutes, breathe slowly and gently, trying not to think about anything. Then, at the same time, breathe at a normal pace, completely relieving the tension of exhaling. After that, you still have the same breathing time, concentrating fully on your own breathing. 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. Furthermore, they are very beneficial for the health of the whole body. The most popular are as follows:

1. Bodyflex. With it, you can 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 forcefully. Hold your breath, do the desired exercise, counting to 10, and relax by taking a deep breath. You need to train using this technique on an empty stomach and it is forbidden to follow any diet in conjunction with this technique. It's not necessary to breathe like this just during training, you can do it several times a day, with housework, at work or just taking a walk in the park.
2. Oxisize. This technique is more widespread abroad. Its main advantage is that almost everyone can do it. It consists of the following: inhale, then take 3 more short breaths, filling your lungs to the limit. Then exhale and take 3 more short exhalations, completely emptying your lungs. Perform at least 30 reps. Thanks to this exercise, metabolism improves and extra calories are burned much faster than with normal breathing.

Any breathing exercise will be much more beneficial if done outdoors. If you can't train outdoors, you can train with the window open. The main purpose of breathing exercises is to enrich the body with oxygen. This, in turn, increases all the metabolic processes in the body. So even if you don't have time to do a workout, you can simply breathe deeply. You can do this anywhere and at the same time carry out your daily activities.