Respiratory gymnastics for weight loss: principles, techniques and exercises.

The problem of being overweight affects many. However, not everyone is willing to give up their favorite dishes and actively play sports. At the same time, it is not necessary to exhaust yourself with workouts in the gym. To lose weight quickly and effectively, it is enough to master the breathing exercises. Special exercises with correct breathing allow you to lose weight daily without much physical effort.

How does the breathing exercise work?

Most health and weight problems are associated with 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 the situation, which have many advantages:

1. The supply of oxygen to the body increases, including the respiratory system and the blood. This improves metabolism and leads to active weight loss. All of this contributes to increased energy exchange and energy expenditure, which has a positive effect on reducing body fat.
2. The use of abdominal breathing. The average person breathes through the chest, which prevents the abdominal muscles from developing and this, therefore, contributes to the deposition of fat. If you breathe with your belly, the weight loss will occur practically without physical activity, thanks to the work of the abdominal muscles.
3. If you regularly practice and follow the rules for doing breathing exercises, then on average you can lose 4 kg per month.
4. Improves blood circulation in the abdomen.
5. It decreases the 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 useful for everyone. However, there are some conditions and diseases in which it is best to consult a doctor before beginning breathing exercises:

• after a cesarean 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 exercise with a competent approach. In most cases, correct breathing technique can help eliminate many of these diseases.

A set of breathing exercises.

The basic exercises are based on ancient Chinese traditional techniques. Helps reduce body fat. If there are no problems with being overweight, you don't even need to go on 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 down on the floor or sit in a chair. Regardless of the position you take, it is important that your back is straight. In both cases, the feet must be completely on the ground. The legs are bent at the knees. Inhale slowly and deeply, straightening your chest and contracting your stomach. 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 a little. Rest your elbows on your hips, clasp your hands, lie on your hands with your chin. Relax completely. Inhale through your nose, stretching your abdominal muscles. Then breathe out and relax completely. Repeat the maximum number of times.
• Exhale as much as you can. 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 cross-legged on the floor so that your feet rest on opposite thighs. Put the right hand on the right thigh, and turn the left hand with the palm towards the ceiling and place the right hand. With the tip of your tongue, rest against the roof of your mouth 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 in at a normal rate, completely relieving the exhalation tension. After that, you still have the same time to breathe, concentrating completely on the breath itself. At the end of the exercise, there should be a strong desire to sleep.

Breathing techniques to lose weight

Breathing is the foundation of many weight loss techniques. In addition, they are very beneficial for the health of the entire organism. The most popular are the following:

1. Bodyflex. With it, you can perform 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 sharply. Hold your breath, perform the desired exercise, counting to 10, and relax by breathing. You must train using this technique on an empty stomach and it is forbidden to adhere to any diet in conjunction with this technique. It is not necessary to breathe like this 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 everyone can do it. It consists of the following: inhale, then take 3 more short breaths, filling the lungs to the limit. Then breathe out and do 3 more short exhales, emptying your lungs completely. Do at least 30 repetitions. 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 beneficial if done outdoors. If you can't train outside, you can train with an open window. The main purpose of breathing exercises is to enrich the body with oxygen. This, in turn, improves all of the body's metabolic processes. Therefore, even if there is no time for a workout, you can simply take a deep breath. You can do this anywhere and go about your daily activities at the same time.