Breathing exercises help not only to lose weight without dieting and exercise, but also to slow down the aging process. Choose one of five effective programs and make your figure perfect in just 15 minutes a day!
Obesity is a malfunction of the whole body. For the process of losing weight to be effective and harmonious, you need an integrated approach to its restoration. This typically requires a balanced diet and adequate exercise for the body. However, many of those who want to lose excess pounds can not always limit themselves too much in diet or exercise - for good reasons or due to lack of willpower. In addition, strenuous diets or exercise often prove to have little effect, and visible gains only become noticeable after a few months. That is why many people who lose weight halfway give up the fight after losing faith in their success. One way out of this situation may be breathing exercises for weight loss. Unlike physical exercise, it allows you to see positive results after multiple workouts, and without severe dietary restrictions.
Advantage
The effectiveness of breathing exercises has been proven over time and a large number of real examples: Thanks to such exercises, thousands of people of different ages have become slimmer and improved their health. Proper breathing techniques help activate many processes that are important for weight loss:
- dull feeling of hunger;
- improving digestion;
- breakdown of body fat;
- increased power;
- strengthening the immune system.
Just 15 minutes of regular breathing exercises a day can speed up the loss of extra pounds many times over, ensuring the maintenance of a stable weight for a long time.
How it works
The amount of oxygen that enters the blood depends on the quality of the breathing. Its increase has beneficial effects on larger systems, including:
- digestion - metabolic processes are activated;
- excretion - toxic substances are removed;
- endocrine, nervous - stress and tension are relieved.
Respiratory gymnastics is the only weight loss option that not only contributes to a decrease in overall body weight, but also to a local reduction of problem areas that cannot be achieved by other natural means.
Impact on digestion
Sustained weight loss or the emergence of new fat stores is directly related to the rate at which food is converted into usable energy. It is oxygen that ensures the absorption of nutrients in the intestines, therefore its insufficient intake during the so-called "superficial" breathing significantly slows down the metabolism and the breakdown of fats.
Particularly in this regard, the breathing technique is useful for women 40 years and older, when unpleasant hormonal changes begin to occur in the body, as a result of which the metabolism worsens, excess weight usually occurs in the abdomen or other problem areas. At this age, even exercise diets are often powerless. However, special breathing techniques that ensure adequate oxygen saturation of the blood can slow age-related changes and prevent the occurrence of extra pounds. In fact, such a system is indispensable for rapid belly weight loss at any age. With regular exercise or dieting, these fat deposits are the hardest to break down, while special breathing techniques allow you to get rid of them in the first place.
Cleansing the body
Respiratory exercises contribute to the active elimination of harmful substances accumulated in fat cells. About 70% of these toxins can be gaseous and then simply exhale with proper breathing. Oxygen also oxidizes fat deposits, which contributes to faster destruction of fat cells, leading to weight loss with a decrease in the volume of all problem areas.
Stress relief and overeating
Another beneficial effect of breathing practices is to reduce the level of stress hormones in the blood. Thanks to this effect, it is possible to eliminate one of the main causes of obesity associated with the habit of "grabbing" stress.
Any breathing exercises for rapid weight loss are based on one principle: a specially designed inhalation-exhalation schedule contributes to the absorption of more oxygen than during normal breathing, and the exercises performed at the same time ensure its flow to problem areas and activate all fat burning processes in the body.
Correct weight loss with breathing exercises
For classes to be effective and provide real benefits, any such technique requires compliance with three basic rules:
- training must be regular and the crucial role is played not by intensity but by constancy;
- you should not combine classes with a very strict diet, it is enough to switch to proper nutrition, as such training uses a huge amount of energy, which must be replenished;
- you should only do it on an empty stomach (with the exception of the oxysize technique), the morning is best for this, immediately after waking up or at any other time - three hours after eating.
Views
There are several main types of breathing techniques, most of which are an independent treatment and prevention program that can be perfectly combined with other measures aimed at losing weight. Breathing exercises are also often part of wellness practices, such as yoga.
The most common types of such techniques include:
- bodyflex;
- oxysize;
- jianfei;
- qigong.
In addition, there are separate breathing exercises for rapid weight loss of the abdomen, which are most in demand among overweight people as it helps in reducing the most problematic area and very quickly gives visible results.
Breathing exercises for the abdomen
This technique differs from all others in that the set of exercises, which are performed in combination with proper breathing, is aimed at training not the whole body, but only the press and the waist. Although this has a positive effect on the whole body, as oxygen activates all the processes necessary for its vital activity.
Universal technology
Before engaging in this system, you should master a special technique for diaphragmatic breathing after learning:
- take a quick breath with your nose;
- exhale slowly through the mouth in six steps.
An important condition for such exercises is also a strong tension of the abdominal muscles with each exhalation and relaxation during inhalation.
For women 40 and over
A special breathing system for middle-aged or older women helps to remove fat deposits on the abdomen, which greatly destroys the figure. The complex consists of 4 exercises and is performed as morning exercises for 15 minutes. You need to breathe as follows:
- inhale slowly through your nose, exhale slowly through your mouth;
- inhale slowly through the nose, exhale with two sharp exhalations through the nose;
- inhale slowly through the nose, exhale slowly through the nose, then make two sharp before exhaling;
- inhale slowly through the nose, exhale lightly through the nose, end the exhalation with the mouth.
With each inhalation, it is necessary to pull on the abdomen as much as possible while exhaling, relaxing and sticking out. All exercises are repeated three times in a row, and then in a circle.
Bodyflex
The Bodyflex program is based on a combination of aerobic breathing and special exercise positions. The classes are performed at a slow pace, but at the same time provide a load several times higher than jogging or strength exercises.
Functions of technology
Bodyflex, like most similar programs, also involves breathing with the diaphragm, but its feature is that when you perform some exercises, you need to make quite loud noises. In this case, inhalation always takes place through the nose, exhalation through the mouth. A breathing exercise lasts 22 seconds, but you do not have to count them - if done correctly, everything will go by itself.
The breathing pattern is as follows:
- exhale all the air, then exhale the rest, lightly rounding and stretching the lips forward;
- inhales rapidly, sharply, deeply, as after a prolonged lack of air;
- hold your breath for 3 seconds;
- exhale sharply as follows: open your mouth vigorously, tense your diaphragm and abdominal muscles, make an explosive exhalation with the sound "p-a-x-x";
- hold your breath as much as possible (recommended for eight counters), pull on your stomach as much as possible;
- take a deep breath, relax all the muscles to get the sound "sshh".
Even such an activity contributes to an increased supply of oxygen, which activates the breakdown of fats, causes an increase in mood, improves well-being and fills the body with energy.
Simultaneously with the breathing, physical exercises are performed in bodyflex, which is divided into three types:
- isometric, working with a muscle group;
- isotonic, forcing several muscle groups to work;
- stretch, aimed at developing elasticity.
It is thanks to this integrated approach that fast visible results are achieved.
Training results
A large amount of oxygen entering the bloodstream during aerobic respiration promotes the activation of processes important for weight loss:
- metabolism accelerates, digestion improves;
- increased lymph flow, which improves the elimination of harmful substances;
- the intensity of contraction of the abdomen increases, which contributes to a decrease in its volume;
- the breakdown of fat is activated, whereby the subcutaneous fat layer disappears.
As a result of regular exercise, the following are observed:
- decrease in quantities;
- elimination of cellulite;
- to get rid of psycho-emotional stress, improve mood;
- improving the condition of the skin;
- normalization of work in all systems, bodies, processes;
- general health improvement, body rejuvenation;
- achieve flexibility, grace, grace.
Just one hour of body flexibility allows you to burn 3500 kcal, while jumping rope with the same duration burns 150 kcal, aerobics - 250 kcal, running - 700 kcal.
The uniqueness of the bodyflex system is manifested in the fact that it simultaneously reduces the overall volume and corrects specific problem areas. However, such a high load is not suitable for every organism, therefore it should be started with caution taking into account contraindications and possible consequences.
Contraindications
It is forbidden to train body flex if you have:
- severe cardiovascular disease;
- high blood pressure;
- problems with the spine (postoperative period, the presence of implants);
- acute inflammatory or infectious processes;
- exacerbation of chronic diseases;
- tumor neoplasms;
- any bleeding;
- pregnancy.
Another limitation is that you can not perform bodyflex breathing exercises on a full stomach, otherwise nausea or vomiting is possible. You should only do it on an empty stomach, it is best if it is in the morning immediately after waking up, or later, but three hours after eating. Training should be performed outdoors or in a well-ventilated area. You should also not start exercising without first mastering the breathing technique, which usually takes about 4 weeks of daily exercise.
Oxysize
Oxysize is an innovative weight loss program for American Jill Johnson that is very similar to the bodyflex technique, but with some differences. The main advantages are that this program has absolutely no contraindications and classes can be performed even after meals. On the other hand, such a system is only suitable for those who are overweight associated with excess body fat. If you need to get rid of muscle mass, oxysize will not provide significant benefits.
Functions of technology
This technique is based on a combination of continuous diaphragmatic breathing with a certain load of specific muscles. Its main function is the breathing cycle of an exercise, which is performed according to a special scheme:
- a breath;
- three breaths;
- an exhalation;
- three exhalations.
Unlike bodyflex, exercises are performed with constant breathing without delays and without a sharp retraction of the abdomen under the ribs, making this technique less stressful for the body.
Training results
Oxysize fights primarily with excess volumes, virtually without reducing weight, as it only eliminates fat that has a small mass. However, if you observe proper nutrition during teaching, you can at the same time get rid of the extra pounds. The author of this program recommends four meals a day with a preponderance of natural products and rejection of all junk food. At the same time, the calorie content of the diet should not be reduced too much - it should be 1500-1700 calories.
As such an oxygen technique works more to burn fat, the greatest effectiveness can be achieved in the fight against cellulite and in reducing problem areas - the abdomen, sides, arms, thighs, on which most deposits usually occur. If you need to remove not only fat but also become more graceful by reducing the volume of muscle, the weight loss system according to the author's method is more suitable for the singer.
Breathing gymnastics according to the author's method
The technique of proper breathing, developed by the singer, was originally intended for the treatment of the respiratory system. However, when a significant decrease in body volume was noticed with regular exercise, such a system began to be used for the purpose of losing weight.
Functions of technology
Respiratory gymnastics is considered "paradoxical", as it is a large number of rapid movements, after which breathing is performed with a non-expanding chest. In order to achieve a positive result of losing weight under this program, several important rules must be observed:
- the basis of classes is inhalation - it must be sharp, noisy, reminiscent of sniffing;
- exhalation follows after each inhalation - it should be completely natural without delay or pushing the air out;
- all movements are performed while inhaling at the speed of the drilling step;
- the number of approaches and breaths should be increased gradually, while the number of approaches should always remain a multiple of 4, the number of breaths - 8;
- pause between sets - 3-5 seconds.
Regular performance of such exercises leads to an increase in lung volume, develops the habit of breathing properly and maintains an accelerated metabolism in the future.
Training results
The efficiency of the system is based on the acceleration of metabolism, which is achieved due to the fact that the air with short and sharp breaths penetrates as deep as possible into the lungs and supplies a large amount of oxygen to the blood. Thanks to this, a number of processes are started:
- improves blood supply, lymph flow;
- metabolism is activated;
- a significant amount of internal energy is consumed;
- subcutaneous fat is broken down, giving this energy;
- neuropsychiatric disorders are eliminated;
- increases the tone, improves mood;
- local stagnation is removed.
Contraindications
It is believed that the system is suitable for everyone and has no contraindications. However, it is not recommended to practice using this technique in the following cases:
- acute conditions with fever;
- serious violations in the work of organs or systems;
- acute thrombophlebitis.
In addition, you should not treat this system as the only method to get rid of excess weight. It will only work at the same time with proper nutrition and exercise. To lose weight without dieting and exercise, the Chinese jianfei method is better suited. According to Rosa Yu Bin, who first introduced this system, she lost 10 kg in 2 months, without doing anything about it other than breathing exercises.
Chinese gymnastics jianfei
The principle of losing weight with jianfei is based on the fact that such exercises help to dull the appetite and reduce the amount of food consumed significantly. This type of respiratory system is also based on diaphragmatic (abdominal) breathing, but with simultaneous performance of only three simple exercise positions.
Functions of technology
Practice of proper breathing according to the jianfei method can radically change not only the figure but even the inner world of a person. Before doing such exercises, cleanse your mind by focusing on your goal.
While many diets do not always provide the expected weight loss, they often even harm health, the Chinese jianfei gymnastics is not only effective and safe, but even necessary for a person. When performed, the body's own forces are activated, the processes of its self-healing are activated.
The execution technique is a sequential combination of "upper" and "lower" breathing, while the inhalation-exhalation technique is separate for each exercise:
- "Wave" - a deep, slow inhalation with abdominal retraction and breast lift, then another delay and the same exhalation with abdominal protrusion and breast retraction;
- "Seed" - alternating breathing and exhalation through mouth and nose, holding the breath for 3-5 seconds and filling the stomach completely with air;
- "Lotus" - you need to breathe in three phases: for the first five minutes, control the inhalation and exhalation, making them deep, slowly, without lifting the abdomen and chest; then five minutes - a natural uncontrolled inhalation, then the same as in the first phase, a deep, long, relaxing exhalation; at the end of the ten minutes, just breathe naturally, ignoring the depth and rhythm.
By performing only three of these exercises, significant weight loss and general health benefits can be achieved. In addition, each of them has its own directional action:
- "Wave" reduces appetite, eliminates hunger, promotes faster satiety, it can be done before or instead of eating;
- "Seeds" normalize blood circulation, accelerate metabolism, improve the digestive tract;
- "Lotus" eliminates fatigue, soothes, provides energy.
Training results
Jianfei gymnastics promotes oxygenation of all organs, which contributes to:
- improving metabolism;
- normalization of the water-salt balance;
- restoration of tissue gas exchange;
- strengthening and improving the body.
In addition to eliminating hunger, jianfei exercise relieves fatigue and tension, normalizes important processes in the body. Thanks to this, a person gradually gets rid of extra pounds without harming the health.
Contraindications
Of the three listed exercises, contraindications exist only for the "frog" - it is not recommended to do so:
- during pregnancy;
- with diseases of the spine;
- in the postoperative period;
- with tendency to internal bleeding.
Exercises "wave" and "seed" should be performed in the morning on an empty stomach. "Lotus" is only a meditation position that requires no effort, therefore it has no restrictions. The result of such a system is obtained stably, but rather slowly. For accelerated weight loss, but no less useful, the ancient Chinese qigong practice is more suitable.
Qigong
Qigong is a system of traditional exercises that emerged on the basis of Taoist psycho-practitioners, aimed at healing the mind and body. It includes a wide variety of techniques, of which a combination of a special diet with a special breathing technique is used to lose weight.
Functions of technology
Qigong breathing exercises are part of wellness practice and are based on the combination of a special breathing technique with a healthy diet. The diet requires adherence to several principles:
- harmony of all tastes: salty, sweet, bitter, sour, spicy;
- rejection of meat;
- lack of overeating;
- dinner 4 hours before bedtime.
At its core, qigong is not so much gymnastics as working with Qi energy, whose free flow ensures the health of the body. A feature of such a system is the presence of a large number of types of respiration, the most important of which are:
- natural - shallow, free, soft, long;
- straight abdominal - performed by the abdomen: protrusion by inhalation, retraction by exhalation;
- reverse abdominal - the opposite of direct: withdrawal by inhalation, protrusion by exhalation;
- with delays - after inhalation or exhalation of different duration;
- latent - threadlike, almost invisible to others.
All these types of respiration can be combined with each other to form other types.
In addition, there are many exercises in qigong, which are divided into three categories:
- static;
- dynamic;
- balance and coordination.
They are not performed all at once. The most important thing here is to carefully train one movement and only then start another.
Training results
Chinese breathing exercises allow you to control your weight without feeling hungry or tired from exercise. As a result of classes:
- blood is enriched with oxygen, blood flow is improved, which reduces appetite, cleanses the mind;
- eliminates stress and tension leading to overeating;
- the speed of metabolic processes increases;
- diseases that cause obesity are cured;
- muscles are strengthened;
- the elasticity of the tissue increases.
In addition, qigong can be structured in such a way that one gets rid of specific problems taking into account the individual characteristics of the body.
Contraindications
It is not recommended to practice qigong gymnastics when you are very tired, after insomnia or strong nervous tension. Only a calm state will ensure maximum effect. Immediately before and after classes, you should not eat anything cold as it is believed that such food removes energy from the stomach and negates the benefits of any workout. In addition, there is a whole list of conditions where qigong exercises are contraindicated:
- general heaviness or weakness;
- mental disorders;
- cardiovascular disorders;
- blood diseases;
- problems with the musculoskeletal system;
- strong pathologies in the structure of the body;
- recurrence of chronic diseases;
- taking strong drugs;
- postoperative period;
- strong deviations from normal body temperature;
- for intense sports.
It should be noted that although there are contraindications, qigong practice can be effective, but it can only be practiced under the guidance of a master.
In addition, there are other complexes of breathing exercises that can be used instead of qigong. You should know that of all the breathing techniques, only the Indian system of yogis is not recommended for women - the so-called pranayama, as it makes the face look old.
After deciding to lose weight or get healthier with the help of breathing exercises, you must consciously choose the type that best suits your goals, individual characteristics, needs and problems in the body, taking into account health condition, character, lifestyle.
Only with the right approach and strict adherence to all recommendations can you really not only lose weight but also improve your health with high quality.