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 dish and be active in sports. At the same time, there is no need to exhaust yourself with training in the gym. To lose weight quickly and effectively, it is enough to master breathing exercises. Special exercises with proper breathing allow you to lose weight every day without much physical effort.

How do breathing exercises work?

Most health and weight problems are associated with improper breathing. Normal daily breathing depletes a person’s oxygen, as a result of which hypoxia develops, metabolism worsens and a lack of energy appears. Breathing exercises can correct the condition, which has many advantages:

1. The supply of oxygen to the body increases, including to the respiratory and blood systems. This increases 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 respiration. The average person breathes through the chest, which prevents the abdominal muscles from growing, and this, therefore, contributes to fat deposition. If you breathe with your stomach, then weight loss will occur practically without physical activity, thanks to the work of the abdominal muscles.
3. If you train regularly and follow the rules for doing breathing exercises, then on average you can lose 4 kg per month.
4. Improves blood circulation in the stomach.
5. 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, this exercise is useful for everyone. However, there are some conditions and diseases for which it is better to consult a 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 of these conditions are not critical and allow you to practice with an efficient approach. In most cases, proper breathing techniques can help get rid of many of these diseases.

A set of breathing exercises

Core training is based on ancient Chinese traditional techniques. It helps reduce body fat. If there is no problem with being overweight, then you do not need to adhere to a special diet. If weight is critical, then it is better to combine such gymnastics with fasting days.

The main training set is as follows:

• Lie on the floor or sit on a chair. No matter the position taken, 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, straighten the chest and pull in the abdomen. Hold your breath for a moment (up to 10 seconds), then exhale and relax. Perform up to 50 repetitions.
• Sit on a chair, straighten your back, spread your legs slightly. Rest your elbows on your hips, put your hands together, 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 fully. 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 the right hand on the right thigh, and turn the left hand with the palm of the hand to the ceiling and place it on the right hand. With the tip of your tongue, lean against the palate just behind the upper teeth. For the first 5 minutes, breathe slowly and smoothly, trying not to think of anything. Then, at the same time, breathe at a normal rate, completely relieving respiratory tension. After that, you still have the same amount of time to breathe, concentrating entirely on the breathing itself. At the end of 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, it is very beneficial for the health of the whole body. The most popular are the following:

1. Bodyflex. With it, you can do 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 abruptly. Hold your breath, do the desired exercise, count to 10, and relax by inhaling. You should practice using this technique on an empty stomach and are prohibited from adhering to any diet in conjunction with this technique. It is not necessary to breathe this way only during exercise, you can do it several times a day, do homework, at work, or just walk in the park.
2. Oxygen sized. This technique is more widespread abroad. The main advantage is that almost everyone can do it. It consists of the following: inhale, then take 3 more short breaths, filling the lungs to the limit. Then exhale and make 3 more short exhalations, emptying the lungs completely. Perform at least 30 repetitions. Thanks to this exercise, metabolism improves, and extra calories are burned faster than normal breathing.

Breathing exercises will be more beneficial if done outdoors. If you can’t practice outside, you can practice with the window open. The main purpose of breathing exercises is to enrich the body with oxygen. This, in turn, improves all metabolic processes in the body. So even if there is no time to exercise, you can just breathe deeply. You can do this anywhere and at the same time do your daily activities.