Breathing gymnastics for weight loss: principles, techniques and exercises

The problem of overweight affects many people. However, not everyone is ready to give up their favorite dishes and actively participate in sports. At the same time, there is no need to train yourself in the gym to exhaust yourself. To lose weight quickly and effectively, it is enough to master breathing exercises. Special exercises with correct breathing can allow you to lose weight every day without spending too much energy.

How does breathing exercise work?

Most health and weight problems are related to improper breathing. Normal daily breathing will deprive a person of oxygen, resulting in hypoxia, deterioration of metabolism, and energy deficiency. Breathing exercises can correct this situation, and it has many advantages:

1. The body's oxygen supply increases, including the respiratory system and blood. This can improve metabolism and lead to active weight loss. All of these help to increase energy exchange and energy expenditure, which has a positive effect on reducing body fat.
2. Use abdominal breathing. Ordinary people breathe through the chest, which prevents the development of abdominal muscles and therefore causes fat deposits. If you breathe through your abdomen, you can lose weight with almost no physical activity due to the abdominal muscles.
3. If you practice regularly and follow the rules of breathing exercises, you can lose an average of 4 kg per month.
4. Improve abdominal blood circulation.
5. Reduce appetite, which is also good for weight loss.
6. The immune system is strengthened.

Are there any contraindications to weight loss through breathing exercises?

Basically, these exercises are useful for everyone. However, some conditions and diseases are best to consult a doctor before starting breathing exercises:

• After a caesarean section;
• During the postoperative period;
• Recent spinal injury;
• hypertension;
• Cardiovascular and respiratory diseases.

However, all these conditions are not critical and allow you to practice in a competent way. In most cases, correct breathing techniques can help get rid of many of these diseases.

A set of breathing exercises

The core exercises are based on ancient Chinese traditional techniques. It helps reduce body fat. If there is no problem with being overweight, then you don't even need to adhere to a special diet. If weight is important, it is best to combine this kind of gymnastics with fasting days.

The main exercises are as follows:

• Lie on the floor or sit in a chair. No matter what posture you take, it’s important to keep your back straight. In both cases, the feet should be completely on the floor. Bend your legs at your knees. Inhale slowly and deeply, straighten your chest and tuck your abdomen in. Hold your breath for a while (up to 10 seconds), then exhale and relax. It can be executed up to 50 times.
• Sit on a chair, straighten your back, and spread your legs slightly. Place your elbows on your hips, put your hands together, and place your chin flat on your hands. Completely relax. Inhale through your nose and tighten your abdominal muscles. Then exhale and relax completely. Maximum number of repetitions.
• Exhale as much as possible. Then take a slow and deep breath, hold your breath for a few seconds, then breathe in to the limit and relax, exhaling the air completely. It is recommended to repeat this exercise several times a day.
• Sit on the floor with your legs crossed and your feet opposite your thighs. Place your right hand on your right thigh, turn your left hand to the ceiling, and place it on your right hand. Press the tip of your tongue against the upper jaw behind the upper teeth. For the first 5 minutes, breathe slowly and steadily, and try not to think about anything. Then, breathe at a normal speed at the same time to completely relieve the tension of exhalation. After that, you still have the same breathing time, fully focusing on the breathing itself. At the end of the exercise, there must be a strong desire for sleep.

Breathing techniques for weight loss

Breathing is the basis of many weight loss techniques. In addition, they are very beneficial to the health of the whole body. The most popular are the following:

1. The body is bent. 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, then exhale forcefully. Hold your breath, perform the required exercise, count to 10, then breathe and relax. You need to use this technique for training on an empty stomach, and it is forbidden to combine any diet with this technique. There is no need to breathe like this only during training, you can do several times a day, do housework, work, or just take a walk in the park.
2. Oxidation type. This technique is more common in foreign countries. Its main advantage is that almost everyone can do it. It includes the following: Inhale, and then take 3 short breaths to fill the lungs to the limit. Then exhale and do 3 short exhales to completely empty the lungs. Perform at least 30 times. Thanks to this exercise, metabolism is improved and extra calories are burned faster than normal breathing.

If performed outdoors, any breathing exercise will be more beneficial. If you can't train outdoors, you can open the window to train. The main purpose of breathing exercises is to supplement oxygen to the body. In turn, this enhances all metabolic processes in the body. Therefore, even if you don’t have time to exercise, you can breathe deeply. You can do this anywhere, while doing your daily activities.