Breathing exercises for weight loss: principles, techniques and exercises

The problem of being overweight affects many people. However, not everyone is ready to give up their favorite dishes and actively play sports. At the same time, you don't need to work out in the gym at all. 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 does breathing exercise 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 deteriorates and energy deficiency occurs. Breathing exercises can correct the situation, which have many advantages:

1. Increases the supply of oxygen to the body, including the respiratory system and blood. This improves metabolism and leads to active weight loss. All this contributes to increased energy metabolism 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 development of the abdominal muscles and therefore contributes to the deposition of fat. If you breathe with your abdomen, then weight loss will occur virtually without physical activity, thanks to the work of the abdominal muscles.
3. If you regularly practice and follow the rules for performing breathing exercises, then on average you can lose 4 kg per month.
4. Improves blood circulation in the abdomen.
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?

In general, these exercises are useful 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, all these conditions are not critical and allow you to perform 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 are no problems with being overweight, then it is not even necessary to adhere to a special diet. If the weight is critical, then it is better to combine such gymnastics with days of fasting.

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 must be completely on the floor. The legs are bent at the knees. Inhale slowly and deeply, straightening the chest and pulling the stomach. Hold your breath for a while (up to 10 seconds), then exhale and relax. Perform up to 50 repetitions.
• Sit in a chair, straighten your back, spread your legs a little. Rest your elbows on your thighs, gather your arms, lie on your hands with your chin. Relax completely. Inhale through the nose, tensing the 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 recommended 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 to the ceiling and place the right hand. With the tip of your tongue, rest 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 relieving the tension of exhalation. Then you still have the same time to breathe, concentrating entirely on the breathing itself. At the end of the exercise there should be a strong desire to sleep.

Breathing techniques for weight loss

Breathing is the basis of many weight loss techniques. In addition, they are very useful for the health of the whole body. 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 the lungs with air to the limit and exhale sharply. Hold your breath, perform the desired exercise, counting to 10, and relax by taking a breath. You must practice this technique on an empty stomach and it is forbidden to adhere to any diets in connection with this technique. You don't have to breathe this way just during a workout, you can do it several times a day, doing housework, at work, or just walking in the park.
2. Oxysize. This technique is more common 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 the 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 the window open. The main purpose of breathing exercises is to enrich the body with oxygen. This in turn enhances all metabolic processes in the body. Therefore, even if you do not have time to exercise, you can just breathe deeply. You can do this anywhere and at the same time engage in your daily activities.