Breathing exercises for losing belly fat: how to properly do vacuum and other pranayama breathing exercises to lose belly fat. Burn fat with oxygen - breathing exercises for weight loss The best breathing exercises for weight loss

How a person breathes—shallowly or deeply—directly affects his mood and overall well-being. Few people know that proper breathing also helps in losing weight. A large amount of oxygen circulating in the blood helps accelerate metabolic processes and quickly burn subcutaneous fat, especially in the waist, hips and abs. There are many different breathing exercises, each of which has its own pros and cons.

The principle of breathing exercises for weight loss

Scientists have found that a lack of oxygen in the body can be one of the reasons for weight gain. In ordinary life, a person uses only about 30% of the reserves of the respiratory system, but gymnastics helps to increase this figure. There are many different methods of breathing exercise, but they are all based on a common principle: accelerating metabolism due to the entry of large amounts of oxygen into the blood. This kind of exercise not only teaches you how to breathe correctly, but also helps you lose weight without using strict diets.

Benefit

With regular practice of breathing exercises, you can prevent the development of a number of diseases of the cardiovascular and nervous systems. Morning exercise helps you wake up, lifts your mood, and improves your performance. In addition to these benefits, breathing exercises for weight loss have many other advantages:

• It helps saturate the cells and tissues of the body with a large amount of oxygen. Thanks to this, metabolism accelerates, food is digested faster and does not have time to be converted into subcutaneous fat.
• Proper breathing helps remove waste, poisons, and toxins from the body. To protect internal organs from harmful substances, the body “hides” toxins in fat cells. Active breathing practices contribute to the immediate removal of “garbage”, which eliminates the need for its storage.
• Oxygen acts as an oxidizing agent, resulting in rapid breakdown of fat cells and intense weight loss.
• Deep breaths and slow exhalations help to calm down, bring the nervous system back to normal, preventing stress, depression, and bad mood.
• Simple procedures improve blood circulation between tissues, can improve immunity and dull the feeling of hunger.

Rules for performing breathing exercises for weight loss

You can perform weight loss exercises almost anywhere, allocating only 15-20 minutes of free time for the procedures. They do not require monetary expenditures or the help of outsiders, but in order for the process to bring results, it is necessary to adhere to certain rules:

• You need to do the exercises regularly, every day.
• It is better to set aside time to study in the morning, immediately after waking up.
• During training, it is necessary to ensure a flow of fresh air. To do this, in winter it is necessary to ventilate the room in advance. In summer, it is better to exercise outdoors or near an open window.
• To avoid causing digestive problems, you should not exercise immediately after eating. Start exercising two hours after eating.
• If you are tired or feel a little dizzy, stop and drink some water.

How to breathe with your diaphragm

The diaphragmatic type of breathing is considered correct for humans. The muscular septum separating the abdominal organs and the chest descends when inhaling, reducing the level of pressure in the lungs. Air from outside enters the lungs, filling all available space, including the abdominal cavity. With this type of breathing, a large amount of oxygen enters the body. At the same time, passive training of the abdominal muscles occurs, making the stomach, hips and sides look more toned.

To learn the diaphragm type of breathing, you need to concentrate as much as possible on your internal sensations and follow the instructions:

1. Take a comfortable position - lying on your back. Place your hands, palms down, on your lower abdomen.
2. Inhale deeply and very slowly through your nose, lowering your diaphragm and allowing oxygen into your belly. You should feel with your hands how it is rounded.
3. Without stopping, begin to exhale slowly. Release the oxygen from your belly.
4. After the abdominal cavity is free, tense your abdominal muscles, lift your diaphragm up and release the remaining air. Imagine that you are using your arms and abdominal muscles to squeeze carbon dioxide out.

Doing exercises

Gymnastics actually has no contraindications, but for people who have serious health problems, it is better to consult a doctor before starting the process of doing it. To make breathing exercises for weight loss easy, follow these recommendations while mastering the technique:

• Do exercises for weight loss calmly, in a relaxing environment. All movements, inhalations and exhalations should be smooth and measured.
• You should feel the air filling your stomach and filling the free space in your lungs.
• If in the process of performing another task you feel unwell or dizzy, stop, take a breath, drink water.
• It is better to start mastering the correct breathing technique with simple and understandable movements. If the task seems too difficult for you, watch a detailed video tutorial.
• The first session should last no longer than 5 minutes; as you master the technique, the duration of gymnastics for weight loss can be gradually increased.
• While doing the exercises, it is important to accustom yourself to deep, slow inhalation and long exhalation. This helps to take in the maximum amount of oxygen and normalizes the number of heartbeats.

Types of breathing exercises

In the modern world, there are about twenty types of different breathing practices that help improve the functioning of the endocrine system, speed up metabolism and promote weight loss. They differ in the technique of performing certain exercises, additional physical activity, and the system of inhalation and exhalation. The most popular and effective of them are:

• breathing exercises for a flat stomach from Marina Korpan;
• American weight loss complex BodyFlex;
• gymnastics to normalize breathing according to Strelnikova;
• oriental practices of Jianfei;
• Buteyko technique;
• Indian practices - Yoga.

Breathing technique for weight loss using the Strelnikova method

The method was developed by the famous singer Alexandra Nikolaevna Strelnikova to restore the vocal cords of opera singers. During the process, it turned out that the technique not only helps to regain the lost voice, but is also a good therapy for genitourinary and heart diseases, helps restore the nervous system and lose weight. Basic principles of classes:

• The starting position of the body is horizontal, arms extended along the body, legs spread shoulder-width apart.
• Inhale strictly through the nose, drawing in the air intensely and whistling. Exhalation should occur reflexively; there is no need to focus on it.
• Beginners should take up to 16 breaths in one session. It is allowed to take breaks of 2-4 seconds. In the second lesson, the number of short breaths should reach 32 with breaks of 4 seconds. Subsequently, the number of breaths should be gradually increased to 4 thousand.

The effect of the technique is based on accelerating blood circulation and activating metabolism. Advantages of classes according to Strelnikova:

• can be spent at home at any convenient time;
• the first results will be noticeable 3-4 weeks after the start of training - excess weight will disappear from the sides, the buttocks will become more toned;
• You can exercise during pregnancy;
• You can cure asthma, get rid of bad habits, obesity, angina pectoris, tuberculosis.

If you suffer from chronic diseases, you should practice breathing exercises carefully, after consulting with your doctor. Gymnastics is strictly contraindicated for:

• osteochondrosis of the upper spine;
• head or spine injuries;
• acute thrombophlebitis;
• infectious diseases of the upper respiratory tract;
• internal bleeding;
• high blood pressure.

Breathing exercises for losing belly fat contain many exercises aimed at working different abdominal muscle groups. Beginners can take as a basis a basic set of tasks:

1. Palms. Stand up straight, bend your elbows, pointing your palms with the insides facing you. Take noisy, quick breaths while clenching your fingers into fists and back again. In one workout you need to do 20 compressions and 8 sharp breaths.
2. Pump. Take the starting stance. As you inhale, bend your body forward, exhaling as you return to the starting position. You need to do 8 approaches a day, taking a break for 10-15 seconds after each task.
3. Shoulder straps. Place your hands on your waist, clench your fingers into a fist. As you inhale, relax your hands and unclench your fingers. As you exhale, clench your palms into fists. Do 8 approaches.

Buteyko

This is a specific health system, the purpose of which is to limit deep breathing. The author of the technique himself called it the principle of self-suffocation and believed that with the help of gymnastics it is possible to reduce the concentration of carbon dioxide in the blood and reduce the risks of developing various diseases of internal organs. In recent years, non-standard gymnastics has been used to treat obese patients.

The exercises are based on shallow breathing. During inhalations, the stomach and chest should not fluctuate. Breathing is slow, very shallow - you should feel that oxygen only reaches the level of the collarbone. The classic Buteyko technique is performed as follows:

1. The patient takes a shallow breath for two seconds.
2. Exhale immediately - 4 seconds.
3. Then a pause with a breath hold for 4 seconds, followed by an increase in the duration of the break in inhalation and exhalation.

You need to perform the complex at home, sitting, standing, while walking. In the initial stages, due to a lack of oxygen, negative reactions may appear - fear, pain in the chest, dizziness, loss of strength, asthma attacks. Such manifestations are not considered a reason to stop training. As you train, the side effects will completely disappear. Losing weight using breathing exercises is prohibited if:

• internal bleeding;
• neuropsychic disorders;
• acute diseases of the upper respiratory tract of an infectious nature.

Buteyko’s healing technique helps to lose weight, get rid of asthma, arterial hypertension and about 90 other different pathologies. Other benefits of breathing exercises include:

• Versatility and simplicity. There is no complex set of many exercises. Children, adults and even elderly patients can master the technique.
• Availability. You can learn the technique of shallow breathing anywhere, at a time convenient for you.
• High performance. Gymnastics for proper breathing helps to get rid of extra pounds and prevent further accumulation of subcutaneous fat.

Yoga

This gymnastics, unlike the Buteyko technique, teaches you to breathe deeply and deeply. Yoga includes diverse practices that originate from Indian culture. This practice helps to achieve harmony between the mind and body. To lose weight, use the simplest alternate breathing exercise:

1. Sit in a position comfortable for meditation, straighten up.
2. Close your right nostril with your thumb.
3. Inhale deeply through your left nostril. While catching air, you should mentally repeat the word “om” five times.
4. Exhale through your left nostril, also mentally repeating “om” ten times.

The duration of exhalation should always be twice as long as inhalation. You need to repeat the exercise 15-20 times, alternating nostrils. When performing weight loss exercises, you should not make any sounds, concentrate on internal sensations. The training should be completed for 15 days, after which you can move on to mastering more complex practices. Benefits of breathing exercises for weight loss:

• enriches the body with oxygen;
• improves the functioning of all body systems;
• balances gas exchange;
• increases the absorption of nutrients;
• increases hemoglobin levels;
• facilitates the functioning of the lungs, heart, and nervous system;
• useful for developing intelligence and concentration.

Bodyflex

BodyFlex breathing exercise for weight loss was developed by Greer Children. Its uniqueness is that exercises for proper breathing are harmoniously combined with moderate physical activity. All tasks are performed at a moderate pace, listening to internal sensations. The following Bodyflex complex will help to significantly narrow your waist, get rid of sagging sides and tighten your buttocks:

1. A lion. Stand straight, spread your legs at shoulder level. Place your hands on your hips. Take a deep, noisy breath, drawing in most of the air through your stomach. Hold the oxygen for 2-3 seconds, then release your lungs by contracting your abs. As you exhale, squeeze your tongue tightly with your lips.
2. Side stretch. The starting position is similar to the “lion”. Without lifting your right leg from the floor, while inhaling, smoothly transfer the weight of your body to your left knee, resting your elbow on it. Stretch your right arm up, move your left arm to the side. Hold the pose for exactly as long as you can without taking another breath. Exhaling, return to the start. Do 4 repetitions for each leg.
3. Press. Take a position - lying on your back. Bend your knees, pressing the soles of your feet into the mat. Raise your hands up. Inhaling air, lift your shoulders up, stretching your arms towards the ceiling. As you exhale, relax. Do 3-4 repetitions.

Bodyflex is positioned not only as a breathing exercise for weight loss, but also as a way to heal and rejuvenate the body and improve blood circulation. The main advantages of the technique:

• people of any age with different levels of physical fitness and physique can exercise;
• Classes take up to 20 minutes;
• the feeling of hunger is dulled;
• Bodyflex exercises teach breathing to the full capacity of the lungs;
• the first results can be seen two weeks after the start of training;
• The technique includes movement exercises that promote accelerated weight loss.

To give up Bodyflex and choose another breathing technique for weight loss, you need to:

• pregnant women;
• during exacerbation of chronic diseases or during infectious diseases;
• in the presence of malignant tumors;
• during menstruation;
• after spinal surgery or if there are implants in it;
• people with high intracranial pressure.

Oxysize

The Oxysize fractional breathing technique was developed by the American Jill Johnson, and subsequently refined and adapted for Russian residents by Marina Korpan. The main advantage of the technique is the absence of contraindications and effectiveness. A few simple exercises will help you shape your figure:

1. Stand up straight, stretch your pelvis slightly forward. Raise your left hand up and grab her wrist with your right. Pull your body up, tilting slightly to the right and standing on your toes. Inhale through your stomach, tensing your abs as you exhale. Repeat the task 6 times in different directions.
2. Sit on a chair, straighten your back. Bring your knees together. With your left hand, rest on the seat, placing your hand behind your back. Extend your right arm towards the ceiling. While inhaling deeply, smoothly turn your body to the left, turning your right hand in the direction of movement. Exhale and return to the start. Do 6 repetitions on each side.

Jianfei

Chinese breathing exercises for weight loss Jianfei came from the East. The technique consists of only two exercises. It helps bring your body back to normal, relieves you of depression, fatigue, energizes you, and gives you a surge of vigor. The exercises are based on breathing through the stomach:

• Wave. Helps dull the feeling of hunger. You need to complete the task on an empty stomach or instead of eating. Lie with your back on the floor, bend your knees. Place your right palm on your stomach, your left palm on your chest. Inhale, during which with your right hand push your abdominal muscles inward and lift your chest. Hold your breath for 4 seconds, exhale, inflating your stomach.
• Frog. Sit on a chair with your legs spread apart. Rest your elbows on your knees, clenching the fingers of one hand into a fist and grasping it with the other. Bend your face, rest your head on your fist. Take a deep breath, freeing your head from extraneous thoughts, while simultaneously tensing your abs. As you exhale, relax your stomach, but remain in the starting position. Perform alternating inhalations and exhalations for 15 minutes.

Pranayama

The basis of this breathing exercise is yoga. In general, Pranayama is a continuation of the complex described above with alternating breathing through the nostrils. You can practice advanced yoga after mastering the previous technique. Pranayama will be useful not only for weight loss, but for pathologies of the gastrointestinal tract, endocrine, and cardiac systems. To reap the benefits, fully master the following exercise:

1. Find a comfortable meditation position.
2. Perform the first yoga breathing technique by alternately closing your nostrils with your thumb.
3. At the same time as you inhale, pull your stomach in as deeply as possible so that the outlines of your ribs appear.
4. For complete palm control, it is recommended to place your free hand on your stomach, just above your navel.

The value of Pranayama is that the technique helps control all body processes, improving the functioning of the genitourinary, cardiac, and nervous systems. While breathing, you simultaneously massage the internal organs - stomach, lungs, pancreas, liver. The only drawback of charging is the presence of constant contraindications, which include:

• organic heart lesions;
• traumatic brain injuries;
• blood diseases;
• neuropsychiatric disorders;
• vegetative-vascular dystonia;
• conditions after abdominal surgery;
• chronic inflammation of the middle ear;
• retinal detachment;
• increased intraocular pressure.

Video

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 get your perfect figure in just 15 minutes a day!

Excess weight is a disruption to the functioning of the entire body. For the weight loss process to be effective and harmonious, you need an integrated approach to its restoration. As a rule, this requires eating a balanced diet and providing the body with sufficient physical activity. However, many who want to lose extra pounds cannot always restrict themselves too much in diet or exercise - for good reasons or due to a lack of willpower. In addition, exhausting diets or workouts often have little effect, and visible success becomes noticeable only after a few months. Therefore, many people who lose weight give up the fight halfway through, having lost faith in their success. A way out of this situation can be breathing exercises for weight loss. Unlike physical exercise, it allows you to see positive results after just a few workouts, and without strict dietary restrictions.

Benefit

The effectiveness of breathing practices has been proven by 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 important processes for weight loss:

• dulling the feeling of hunger;
• improving digestion;
• breakdown of fat deposits;
• increasing vigor;
• strengthening the immune system.

Just 15 minutes of regular breathing exercises a day can speed up the loss of extra pounds many times over and ensure that you maintain a stable weight for a long time.

How it works

The amount of oxygen entering the blood depends on the quality of breathing. Its increase has a beneficial effect on major systems, including:

• digestive – metabolic processes are activated;
• excretory – toxic substances are removed;
• endocrine, nervous – relieves stress and tension.

Breathing exercises are the only weight loss option that helps not only reduce total body weight, but also local reduction of problem areas, which cannot be achieved by any other natural methods.

Effect on digestion

Sustained weight loss or the appearance of new fat deposits is directly dependent on the rate of processing of incoming food into useful energy. It is oxygen that ensures the absorption of nutrients by the intestines, so its insufficient supply during so-called “shallow” breathing significantly slows down metabolism and the breakdown of fats.

The breathing technique is especially useful in this regard for women 40 years of age and older, when unpleasant hormonal changes in the body begin to occur, as a result of which metabolism deteriorates and excess weight appears, usually in the abdomen or other problem areas. At this age, even diets with training are often powerless. But special breathing techniques that ensure sufficient oxygen saturation of the blood can slow down age-related changes, preventing the appearance of extra pounds. In fact, such a system is indispensable for quickly losing belly fat at any age. With regular training or dieting, it is these fat deposits that are the most difficult to break down, while special breathing techniques allow you to get rid of them first.

Cleansing the body

Breathing exercises promote the active removal of harmful substances accumulated in fat cells. About 70% of these toxins can be converted into a gaseous state and then simply exhaled through proper breathing. Oxygen also oxidizes fat deposits, promoting faster destruction of fat cells, which leads to weight loss with a decrease in the volume of all problem areas.

Relief from stress and overeating

Another beneficial effect of breathing practice is reducing the level of stress hormones in the blood. Thanks to this effect, it is possible to eliminate one of the main causes of excess body weight associated with the habit of “eating” stress.

Any breathing exercises for quick weight loss are based on one principle: a specially designed inhalation-exhalation pattern promotes the intake of more oxygen than during normal breathing, and the exercises performed ensure its flow to problem areas and the activation of all fat-burning processes in the body.

To obtain the above results, you just need to start breathing correctly, combining special breathing techniques with simple training. Such training does not involve much effort and does not require much time to practice, but must be carried out in strict compliance with all requirements.

Proper weight loss with breathing exercises

For classes to be effective and bring real benefits, any such technique requires compliance with three basic rules:

• training should be regular, and the decisive role is played not by intensity, but by consistency;
• you should not combine exercises with a very strict diet, it is enough to switch to proper nutrition, since such training consumes a huge amount of energy, which must be replenished;
• You only need to practice on an empty stomach (with the exception of the oxysize technique), the best time for this is the morning, immediately after waking up or at any other time - three hours after eating.

How to do breathing and physical exercises correctly and how to combine them with each other is described differently in each method. At the same time, there are many nuances, the accuracy of which determines the effectiveness of the final result.

Kinds

There are several main types of breathing techniques, most of which are an independent treatment and preventive program that goes well with other activities aimed at losing weight. Breathing exercises are also often part of health practices, such as yoga.

The most common types of such techniques include:

• oxysize;
• Strelnikova;
• jianfei;
• Qigong.

In addition, there is a separate breathing exercise for quickly losing belly fat, which is most popular among overweight people, as it helps reduce 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 is carried out in combination with proper breathing, is aimed at training not the whole body, but only the abs and waist. Although this has a positive effect on the entire body, since oxygen activates all the processes necessary for its life.

Universal technique

Before practicing this system, you should master a special technique of diaphragmatic breathing, learning how to:

• take a quick breath through your nose;
• exhale slowly through your mouth for six counts.

Another important condition for such exercises is strong tension in the abdominal muscles with each exhalation and relaxation as you inhale.

For women 40 years and older

A special breathing system for middle-aged or older women helps remove fat deposits on the abdomen, which greatly spoil the figure. The complex consists of 4 exercises and is performed like morning exercises for 15 minutes. You need to breathe as follows:

• inhale slowly through your nose, exhale slowly through your mouth;
• inhale slowly through your nose, exhale with two sharp exhalations through your nose;
• inhale slowly through your nose, exhale slowly through your nose, then take two sharp breaths;
• slowly inhale through your nose, exhale a little through your nose, and finish exhaling through your mouth.

With each inhalation, you need to draw in your stomach as much as possible, and with each exhalation, relax and protrude. All exercises are repeated three times in a row, and then in a circle.

Performing these exercises daily helps to quickly normalize your abs, tighten your stomach, and reduce your waist. However, a more effective exercise for losing weight would be not for individual muscles, but for the whole body in a comprehensive manner. Therefore, it is better to pay attention to one of the most famous breathing practices in the world - bodyflex. This unique system was developed by a 53-year-old mother of three who was able to use it to go from a size 56 to a size 44.

Bodyflex

The bodyflex program is based on a combination of aerobic breathing and special exercises and poses. The exercises are performed at a slow pace, but at the same time they provide a load several times higher than strength exercises.

Features of the technique

Bodyflex, like most similar programs, also involves breathing from the diaphragm, but its peculiarity is that when performing some exercises you need to make quite loud sounds. In this case, inhalation is always done through the nose, exhalation through the mouth. One breathing exercise lasts 22 seconds, but you don’t need to count them - if done correctly, everything will work out by itself.

The breathing pattern is as follows:

• exhale all the air, then exhale the rest of it, slightly rounding and stretching your lips forward;
• take a quick, sharp, deep breath, as if after a long lack of air;
• hold your breath for 3 seconds;
• exhale sharply as follows: open your mouth strongly, tense the diaphragm and abdominal muscles, exhale explosively with the sound “p-a-h-h”;
• hold your breath as much as possible (recommended for eight counts), drawing in your stomach as much as possible;
• take a deep breath, relaxing all the muscles to make the sound “s-sh-sh”.

Even one such activity promotes an increased supply of oxygen, which activates the breakdown of fats, elevates mood, improves well-being, and fills the body with energy.

Simultaneously with breathing, physical exercises are performed in bodyflex, which are divided into three types:

• isometric, working with one muscle group;
• isotonic, forcing several muscle groups to work;
• stretching, aimed at developing elasticity.

It is thanks to this comprehensive approach that rapid results are achieved.

Training results

A large amount of oxygen entering the blood during aerobic respiration helps to activate processes important for weight loss:

• metabolism accelerates, digestion improves;
• lymph flow increases, which improves the removal of harmful substances;
• the intensity of contraction of the stomach increases, helping to reduce its volume;
• The breakdown of fat is activated, due to which the subcutaneous fat layer disappears.

As a result of regular training, the following is observed:

• reduction in volumes;
• elimination of cellulite;
• getting rid of psycho-emotional stress, improving mood;
• improvement of skin condition;
• normalization of the work of all systems, organs, processes;
• general health, body rejuvenation;
• gaining flexibility, elegance, grace.

This technique does not require much time, is suitable for all ages and provides a quick visible effect - in one week you can get rid of 5-10 cm in volume.

Just one hour of bodyflex allows you to burn 3500 kcal, while with the same duration of time you burn 150 kcal, aerobics - 250 kcal, running - 700 kcal.

The uniqueness of the bodyflex system is manifested in the fact that it simultaneously reduces overall volumes while correcting specific problem areas. However, such a high load is not suitable for every body, so you need to approach it with caution, taking into account contraindications and possible consequences.

Contraindications

It is prohibited to practice bodyflex if you have:

• serious cardiovascular diseases;
• high blood pressure;
• problems with the spine (postoperative period, presence of implants);
• acute inflammatory or infectious processes;
• exacerbation of chronic diseases;
• tumor neoplasms;
• any bleeding;
• pregnancy.

Another limitation is that you cannot perform bodyflex breathing exercises on a full stomach, otherwise nausea or vomiting may occur. You only need to exercise 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 done outdoors or in a well-ventilated room. You should also not start classes without first mastering breathing techniques, which usually takes about 4 weeks of daily training.

If the bodyflex system does not suit some parameters or seems too rigid, you can pay attention to another technique - oxysize. The weight loss mechanism here is the same, but is based on a softer breathing system without sharp exhalations, so such breathing exercises are suitable for absolutely everyone.

Oxysize

Oxysize is an innovative weight loss program by American Jill Johnson, 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 carried out even after meals. On the other hand, such a system is suitable only for those who are overweight due to excess fat deposits. If you need to get rid of muscle mass, oxysize will not bring significant benefits.

Features of the technique

This technique is based on a combination of continuous diaphragmatic breathing with a certain load on specific muscles. Its main feature is the breathing cycle for one exercise, which is performed according to a special scheme:

• one breath;
• three breaths;
• one exhale;
• three breaths.

Unlike bodyflex exercises, exercises are performed with constant breathing without delays and without sharp retraction of the abdomen under the ribs, which makes this technique less stressful for the body.

Training results

Oxysize primarily fights excess volume, practically without reducing weight, since it eliminates only fat, which has a small mass. But if you follow proper nutrition during exercise, you can simultaneously get rid of extra pounds. The author of this program recommends eating four meals a day with a predominance of natural products and avoiding all junk food. At the same time, you cannot reduce the calorie content of your diet too much - it should be 1500-1700 calories.

Since this oxygen technique works more to burn fat, the greatest effectiveness can be achieved in the fight against cellulite and reducing problem areas - the abdomen, arms, thighs, where the most deposits usually appear. If you need to remove not only fat, but also become more graceful by reducing muscle volume, Strelnikova’s weight loss system is more suitable.

Breathing exercises by Strelnikova

The technique of proper breathing, developed by Alexandra Strelnikova, was originally intended for the treatment of the respiratory system. But, since a significant decrease in body volume was noticed with regular exercise, this system began to be used for the purpose of losing weight.

Features of the technique

Strelnikova’s breathing exercises are considered “paradoxical”, since they involve a large number of fast movements, after which inhalations are performed with a non-expanding chest. To achieve a positive weight loss result using this program, several important rules must be followed:

• the basis of the exercise is inhalation - it should be sharp, noisy, reminiscent of sniffing;
• exhalation follows each inhalation - it should be absolutely natural without holding or pushing out air;
• all movements are performed while inhaling at the pace of a marching 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;
• break between approaches – 3-5 seconds.

Regularly performing such exercises leads to an increase in lung volume, develops the habit of breathing correctly, and maintains an accelerated metabolism in the future.

Training results

The effectiveness of Strelnikova’s system is based on accelerating metabolism, which is achieved due to the fact that air, with short and sharp breaths, penetrates as deeply as possible into the lungs and supplies a large amount of oxygen to the blood. Thanks to this, a number of processes are launched:

• blood supply and lymph flow improves;
• metabolism is activated;
• a significant amount of internal energy is consumed;
• subcutaneous fat is broken down, providing this energy;
• neuropsychic disorders are eliminated;
• increases tone, improves mood;
• local congestion is relieved.

Thanks to these actions, the weight does not return, and the acquired slimness is not lost over time. In addition, Strelnikova’s system helps not only to lose weight, but also to improve health, strengthen the body, and prevent the development of many diseases. However, before you start exercising, you should make sure there are contraindications.

Contraindications

It is believed that the Strelnikova system is suitable for everyone and has no contraindications. But practicing this method is not recommended in the following cases:

• acute conditions with fever;
• severe disturbances in the functioning of organs or systems;
• acute thrombophlebitis.

In addition, you should not treat this system as the only method of losing excess weight. It will only work simultaneously with proper nutrition and physical activity. In order to lose weight without dieting or exercising, the Chinese Jianfei method is better suited. According to Rosa Yu Bin, who first introduced this system in Russia, in 2 months she got rid of 10 kg, without doing anything for this except breathing exercises.

Chinese gymnastics jianfei

The principle of losing weight with jianfei is based on the fact that such exercises help dull appetite and significantly reduce the amount of food consumed. This type of respiratory system is also based on diaphragmatic (abdominal) breathing, but with the simultaneous performance of only three simple posture exercises.

Features of the technique

The 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, you need to clear your mind by focusing on your goal.

While many diets do not always give the expected weight loss, and are often even harmful to health, Chinese Jianfei gymnastics is not only effective and safe, but even necessary for a person. When it is performed, the body’s own forces are activated and its self-healing processes are activated.

The 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 the abdomen drawn in and the chest raised, then a second delay and the same exhalation with the stomach protruded and the chest drawn in;
• “frog” - alternating inhalations and exhalations through the mouth and nose, holding the breath for 3-5 seconds and completely filling the abdomen with air;
• “lotus” - you need to breathe in three stages: for the first five minutes, control the inhalation and exhalation, doing them deeply, slowly, without raising the stomach and chest; then five minutes - a natural uncontrolled inhalation, then the same deep, long, relaxing exhalation as in the first stage; Finally, ten minutes of simply breathing naturally, without paying attention to depth and rhythm.

By doing just three of these exercises, you can achieve significant weight loss and overall health. Moreover, each of them has its own directional effect:

• “wave” reduces appetite, eliminates the feeling of hunger, promotes faster satiety, it can be performed before or instead of meals;
• “frog” normalizes blood circulation, accelerates metabolism, improves the functioning of the gastrointestinal tract;
• “Lotus” eliminates fatigue, calms, and gives energy.

You can perform the entire complex at once or each exercise separately with different frequencies depending on the needs of the body or the presence of specific problems.

Training results

Jianfei gymnastics helps saturate all organs with oxygen, which contributes to:

• improving metabolism;
• normalization of water-salt balance;
• restoration of tissue gas exchange;
• strengthening and healing the body.

In addition to eliminating hunger, jianfei training relieves fatigue and tension, and normalizes important processes in the body. Thanks to this, a person gets rid of extra pounds gradually, without harm to health.

The result of losing weight using this system depends on compliance with the recommended rules and systematic exercise. If you do everything correctly, weight loss will begin literally from the second day, and after 3 months you can get rid of 8-12 kilograms.

Contraindications

Of the three indicated exercises, only the “frog” has contraindications - it is not recommended to do it:

• during pregnancy;
• for diseases of the spine;
• in the postoperative period;
• with a tendency to internal bleeding.

The “wave” and “frog” exercises should be performed on an empty stomach. “Lotus” is only a meditation pose that does not require any effort, so it has no restrictions. The result on such a system is achieved consistently, but rather slowly. For accelerated weight loss, but no less beneficial, the ancient Chinese practice of qigong is more suitable.

Qigong

Qigong is a system of traditional exercises that emerged from Taoist psychopractices aimed at healing the soul and body. It includes a whole range of different techniques, of which a combination of a special diet and a special breathing technique is used to lose weight.

Features of the technique

Qigong breathing exercises are part of health practice and are based on a 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;
• refusal of meat;
• no overeating;
• dinner 4 hours before bedtime.

There are no more restrictions, everything else follows the rules of a balanced diet. But it is extremely important to perform breathing exercises correctly while normalizing your diet.

At its core, qigong is not so much gymnastics as working with Qi energy, the free flow of which ensures the health of the body. A feature of such a system is the presence of a large number of types of breathing, the main of which are:

• natural – shallow, free, soft, long;
• direct abdominal – carried out using the abdomen: protrusion as you inhale, retraction as you exhale;
• reverse abdominal - the opposite of direct: retraction on inhalation, protrusion on exhalation;
• with delays - after inhalation or exhalation of varying durations;
• latent – ​​thread-like, almost invisible to others.

All these types of breathing can be combined with each other, forming other varieties.

In addition, there are many exercises in qigong, which are divided into three categories:

• static;
• dynamic;
• on balance and coordination.

They are not executed all at once. The main thing here is to carefully practice one movement and only after that start another.

Training results

Chinese breathing exercises allow you to control weight without feeling hungry or tired from physical activity. As a result of the lessons:

• the blood is enriched with oxygen, blood flow improves, which reduces appetite and clears the mind;
• eliminates stress and tension leading to overeating;
• the speed of metabolic processes increases;
• diseases that cause obesity are cured;
• muscles are strengthened;
• tissue elasticity increases.

In addition, qigong can be structured in such a way as to get rid of specific problems, taking into account the individual characteristics of the body.

Contraindications

It is not recommended to do qigong gymnastics if you are very tired, after insomnia or severe nervous tension. Only a calm state will ensure maximum effect. Immediately before and after exercise, you should not eat anything cold, since it is believed that such food takes energy from the stomach and negates the benefits of any exercise. In addition, there is a whole list of conditions in which qigong practices are contraindicated:

• general heaviness or weakness;
• mental disorders;
• cardiovascular disorders;
• blood diseases;
• musculoskeletal problems;
• severe pathologies of body structure;
• relapse of chronic diseases;
• taking potent drugs;
• postoperative period;
• severe deviations from normal body temperature;
• exercising too intensely.

It should be noted that even if 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 breathing exercises that can be used instead of qigong. You should know that of all the breathing techniques, only the Indian yoga system, the so-called pranayama, is not recommended for women, since it ages the face.

Having decided to lose weight or get healthier with the help of breathing exercises, you need to consciously choose the type that best suits your goals, individual characteristics, needs and problems of the body, taking into account your state of health, character, and lifestyle.

Only with the right approach and strict adherence to all recommendations can you really not only lose weight, but also improve your health.

I know, I know your problem if you are reading these lines. I know that you have already tried a million recipes on your way to a slim figure. And I sat on cucumbers, and on buckwheat, and on a vegetable diet, and on a protein diet. I know how you tried a hundred times to go to the gym since Monday or even trained hard, stomping on the step and swinging dumbbells. What about these math exercises when counting calories, when the numbers in your head are jumping up and down, but your body still persistently demands food? Endless circle of hell! And everyone keeps saying: miracles don’t happen, be strong, love your fat, conquer your laziness.

However, not so long ago, I came across a book on the Internet in which I read that you don’t need to do all this, you can just breathe and lose weight. Funny, right?! I laughed too, but the thought of it kept nagging at my brain. If such a system really exists, then someone in Ufa should know about it? Indeed, it turned out that in Ufa there are not so few trainers of the Bodyflex program, that’s what it’s called. Thus, I met Aigul.

She has been helping people burn fat by breathing for two years now. Aigul told me about the principles of the effect of oxygen on a fat cell and that in a month of training you can remove about 10 centimeters from the waist. At the end she added that there is no need to follow a diet, just try to eat protein foods after lunch. To be honest, the last phrase alarmed me. If you eat protein foods and without bodyflex, you can lose weight! However, no one will hit you on the head for checking! Aigul assured that the result is visible after just seven daily workouts. So, we take the average girl who wants to lose weight and give her a breath. Meet Maria.

For the purpose of the experiment, Masha surrendered to the power of our measuring tape. This is what came out of it. We measure Masha before the start of classes.

For seven days in a row, every morning, after waking up, on an empty stomach (this is very important), Maria breathed according to the method and performed 7 exercises, which I will give below, for 20 minutes. The result was not long in coming. The control measurements amazed me.

Part of the body	Before class	After 7 days of classes	Result

Add the “Result” column and get, voila, minus 11 cm. Simple! Without straining! During the week! The results are stunning! Imagine if a month passes? How about six months? So from any fat trust you can get a slim person! With these words, I immediately want to give out a portion of sarcasm, the topic of whether the technique will help if you eat a fatty hamburger after training. Of course not! You don't have to be a coach to understand this. Aigul says that during breathing exercises, when the abdomen is pulled in (see below), the volume of the stomach decreases, so satiety comes faster and a hamburger will not physically fit into the practitioner. Of course, like any other method, Bodyflex gives results only in combination with at least basic abstinence in nutrition.

Exclusively for readers of the site, Aigul and I have prepared the seven most effective exercises for burning hated fat.

Bodyflex breathing principle

But before you start doing the exercises, you need to master your breathing. Briefly, under the strict guidance of my new friend Aigul, I’ll tell you.

Stage 1. You need to pipe your lips like you're blowing out the candles on your anniversary cake and let all the air out of your lungs while sucking in your stomach.

Stage 2. Close your lips and inhale sharply through your nose, as if you are going to absorb all the oxygen in the room, while leaving your chest motionless and inflating your stomach (This is the most important stage in our business, direct the air when inhaling not to the place where you think your lungs, and a little lower, into the diaphragm.).

Stage 3. First, wrap your lips between your teeth (women will understand me - this is how we get lipstick wet), then open your mouth wide and at the same time push all the air out from the depths of your body, throwing your head back a little, you should get a sound like “Paaah.”

Stage 4. Pull your stomach under your ribs, stick it directly to your back to make it easier, you can even slightly round your back and stand in one of the poses that I will give below. Stand and not breathe for 8-10 seconds.

Stage 5. Inhale, relax and breathe normally.

Everything is simpler than simple actually. Aigul says that you just need to believe in it, feel and understand that in this way we saturate the body with oxygen, in the flame of which fat burns. You can check whether you are breathing correctly or not in the following way. Firstly, you should feel slightly dizzy from the oxygen that has entered your body in large quantities. Secondly, after training you will feel an unreasonable surge of energy and good mood. If all this is present, you are on the right track.

Exercises for the fourth stage of breathing

In each of these poses you need to freeze without breathing during the fourth stage, and perform each pose at least three times. In non-stop mode, training should last 20-25 minutes, no more. By the way, the author of this technique, American Greer Childes, changed her clothing size from size 52 to size 42, thanks to breathing.

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The exercises are incredibly simple, the most difficult thing in Bodyflex is to master breathing. But if you decide to take them on, study the issue carefully, as with any technique, Bodyflex has side effects. For example, it should not be practiced by pregnant women. There are also positive aspects - saturation of the blood with oxygen, massage of internal organs, etc. In general, I advise you to consult a trainer or at least read the book by the author of the Greer Childers method, “Bodyflex. A magnificent figure in 15 minutes a day.”

Finally, I want to say that Maria continues her exercises. I think in a month or two we will return to this topic to show off the results. If it suddenly happens that my words inspire you and you start practicing, send your before and after photos to us at rb7 (egorova@site), we will rejoice together!

In life, we inhale air superficially and quickly. In this regard, the average person experiences oxygen starvation: metabolism slows down and fat deposits accumulate, resulting in unnecessary kilograms. Regular exercise for 15–20 minutes a day and monitoring your breathing will help you quickly and effectively lose weight.

How it works?

Most people, especially women, breathe in through their chests. During this exercise, abdominal breathing is actively used, which increases blood flow in the organs, and contractions of the diaphragm further stimulate them. Deep breathing also causes oxygen to enter the blood faster, which speeds up metabolism and burns fat deposits.

In two to three months of regular exercise, lung volume can increase by 0.3 liters.

Why is this effective?

Oxidation of fat deposits

The interaction of oxygen with fat cells is the first step to losing excess weight. Once in the body, it oxidizes accumulated fat deposits.

Breakdown of fat cells

Getting enough oxygen into the body helps maintain the level of alkaline environment necessary for the breakdown of fat cells. Thus, weight loss occurs due to the rapid processing of consumed food into useful energy.

Speeding up the digestion process

Oxygen ensures the absorption of beneficial elements obtained from foods in the gastrointestinal tract. With shallow breathing, the absorption of nutrients decreases by 72%, metabolism slows down by 30%.

Removal of harmful substances

Breathing exercises help remove harmful substances from the body that accumulate in fat cells (preservatives, pesticides). With the help of deep breathing, you can reduce the harmful effects of toxins and waste by 70% and remove them from the body in the form of gas.

It has been proven that toxins negatively affect the production of thyroid and adrenal hormones. The body, protecting itself from this harmful effect, accumulates fat cells and uses them as storage for toxins. As a result, your weight increases.

Stabilization of the nervous system

Thanks to deep breathing, you not only improve your body, but also improve your mental state. Performing special exercises will help you concentrate, take your mind off everyday problems and be alone with your thoughts.

Fighting overeating

Stressful situations prompt many people to consume unnecessary calories in the form of chocolate and candy. By receiving enough oxygen in the body for 10 minutes, the production of cortisol (stress hormone) is reduced by 50%.

Breathing exercises for weight loss dull the feeling of hunger, help food digest, promote the breakdown of fat cells, calm the nervous system, strengthen the immune system, and give a surge of vigor and strength.

Types of breathing exercises for weight loss

The most popular today among the numerous breathing techniques for losing weight are bodyflex, the Oxycise complex and Chinese Jianfei gymnastics.

Bodyflex

This technique combines yoga exercises aimed at strengthening the diaphragm and abdominal muscles with proper breathing.

The program was developed by 53-year-old American Greer Childers, who was able to return to clothing size 44 (after 56) after the birth of three children.

You should train strictly on an empty stomach (preferably in the morning). Another important rule is to avoid strict diets or fasting, since energy costs will already be colossal. The scheme for performing all the exercises is as follows: you go through four stages of breathing (exhale - inhale - exhale - pause), while holding your breath, take a certain position for a few seconds and only then inhale air (fifth stage).

Five-step diaphragmatic breathing

1. Exhale completely through the mouth. Round your lips, stretch them forward, and exhale calmly and slowly through your mouth. You must literally squeeze out all the air from your lungs and then close your lips tightly.

2. Inhale quickly through your nose. Take a sharp breath through your nose, drawing oxygen into your lungs to capacity. If you did everything correctly, then you should get a noise effect. Now hold all the air inside you.

3. Exhale sharply through the mouth from the diaphragm. Open your mouth wide, sharply squeeze the muscles of the diaphragm and abdomen. Such an exhalation should be accompanied by a whistling sound “py-yh” or “pa-ah”.

4. Holding your breath. Tilt your head slightly towards your chest. Gradually pull your stomach under your ribs until a hollow forms. There should be a sensation of touching the spine. Try to stretch the whole process from three to eight bars with the following count (to yourself): one-one-one, two-two-two and so on.

5. Inhale through the nose. When you count to eight (ideally), inhale. Relax all your muscles and allow air to freely enter your lungs with a sound reminiscent of a sob: “whoosh.”

The complex contains 13 exercises. We bring to your attention five breathing exercises that are best for beginners.

"Cat". Get on all fours, rest on your palms and knees. Keep your head level, back and arms straight. While holding your breath, pull in your stomach and tilt your head down while arching your back up. Go through three stages of breathing according to the bodyflex system, fix this position while holding your breath (fourth stage), then inhale (fifth stage) and return to the starting position.

"Boat". Sit on the floor, spread your straight legs wide, toes pointing to the ceiling. Place your hands behind your back, rest your palms on the floor. While holding your breath, move your arms forward, trying to bend as low as possible. Exhale, straighten up and place your hands behind your back. Do three repetitions.

Side stretch. Starting position standing. Place your left elbow on your bent left knee. Pull the toe of your right foot and extend this leg to the side, while the foot should not lift off the floor. While holding your breath, raise your right hand up and stretch it to the left side (from the side you should feel all the muscles stretching from the waist to the armpit). Do three to four repetitions on each side.

"Martin". Get down on the floor, lean on your elbows and knees. Extend one leg back with your heel pointing up. At the same time, your head should be raised and your gaze directed forward. While holding your breath, squeeze your buttocks while you count to eight. Do three repetitions on each leg.

"Scissors". Lie on your back and straighten your legs. Place your hands, palms down, under your buttocks. The head lies on the floor, the lower back is also pressed: it should not come off the floor during the exercise. While holding your breath, lift your legs up 10 centimeters from the floor and make 10 quick, wide swings. Do three to four sets.

Contraindications:

• severe cardiovascular pathologies,
• increased intracranial pressure, cerebral aneurysms,
• the presence of implants in the spine,
• recently undergone spinal surgery,
• the presence of acute inflammatory and infectious diseases,
• exacerbation of chronic diseases,
• tumor diseases,
• bleeding of any location,
• pregnancy.

Oxycise

The complex differs from bodyflex in a softer and more gentle breathing system, without sharp inhalations and exhalations. Therefore, it is suitable for weakened people and pregnant women. Another advantage of this gymnastics is that it can be performed at any convenient time.

Breathing technique

When performing exercises using the Oxycise system, the following breathing technique is used: inhale, three additional short breaths, exhale and three additional short exhales.

1. Inhale. Breathe in calmly and slowly through your nose. The stomach is inflated, the shoulders and chest are motionless. It is recommended to smile widely so that the nostrils widen and more oxygen enters the body. When you feel your lungs are full, tighten your buttocks and take three more short breaths.

2. Exhale. Pull your lips and exhale forcefully. Try to keep your buttocks tight and smile. When you feel like all the air has come out, take three more short exhalations. Keep your buttocks pulled in and your head straight.

After mastering the breathing technique, you can begin gymnastics. The Oxycise complex includes many exercises; we have selected the most effective ones according to reviews.

Abs training. Stand up straight, pull your stomach in a little, point your buttocks forward. The knees should be slightly bent, the lower back should be straight, and the shoulder blades should be retracted. In this pose, inhale and exhale using the technique you have mastered.

Squats along the wall. Lean your back against the wall, clasp your palms in front of your chest and slowly squat down. When your thighs reach parallel to the floor, use a special breathing technique. Do three approaches.

Wall push-ups. At the moment of greatest tension, stand on your toes, straighten up and perform one breathing cycle.

"Rocket". Lie on your back and imagine as if you are being pulled by your arms and legs in different directions. While stretching, inhale and exhale using the Oxycise system.

"Cobra". Roll over onto your stomach, place your arms in front of you and bend back. Having stretched your abdominal muscles, begin breathing exercises.

Jianfei

Chinese gymnastics allows you to quickly improve your metabolism. Recommended for those who are on a diet, as it dulls the feeling of hunger. A small complex includes only three exercises.

Chinese woman Rosa Yu Bin only with the help of Jianfei gymnastics got rid of 10 extra kilograms in a few months without dietary restrictions or sports activities.

Each of the three exercises in the Jianfei system has its own focus and can be used at different times and in different quantities.

"Wave": to reduce hunger. Lie on your back, bend your knees and place your feet flat. One palm should be on the chest, the other on the stomach. Begin breathing exercises with light assistance from your hands. Take a deep, leisurely breath, while drawing in your stomach and lifting your chest. Hold your breath for a few moments and exhale. When exhaling, try to draw in your chest and, on the contrary, inflate your stomach.

"Frog": to restore the central nervous system. Sit on a chair, place your feet shoulder-width apart (under your knees - a straight or acute angle) and place your elbows on your knees. Clench your hand into a fist (men - right, women - left) and clasp it with your other hand. Rest your forehead on your fist, close your eyes and relax. Fill your stomach completely with air, alternate inhalations and exhalations through your mouth and nose, hold your breath for 1–5 seconds.

“Lotus”: to relieve fatigue and internal tension, regulate metabolism, improve blood circulation. Sit on a low chair or in the “Buddha pose.” Place your hands on your feet, palms up (women place their left hand on top of their right, and men, on the contrary, put their right hand on top of their left). The lower back is straightened, the shoulders are lowered, the chin is tilted slightly down, the eyes are closed.

1. For the first 5 minutes, breathing is deep, even, inhalations and exhalations are long. The chest and stomach should rise imperceptibly.
2. For the next 5 minutes, inhale the air naturally and at ease. As you exhale, relax completely and concentrate on achieving silent, even, deep breathing.
3. For the last 10 minutes, breathe as usual, without paying attention to the depth and rhythm. Clear your mind of extraneous thoughts, relax and calm down.

Contraindications

If there is internal bleeding (menstrual or postoperative period), temporarily refrain from performing the “Frog” exercise. The remaining exercises have no contraindications.

All three proposed breathing exercises for weight loss not only promote weight loss, but also have a general healing effect. This is an excellent option for people who, for some reason, cannot lead an active lifestyle and visit. With proper breathing techniques and daily exercises, the results will not take long to arrive.

And, despite their incredible effectiveness, for most people, regular physical activity fades into the background, “thanks” to the excessive busyness and tension of modern life.

But there is a method that will help you significantly compensate for the lack of physical fitness and is easily suitable for every woman, because it absolutely does not require the creation of certain conditions for implementation.

The secret is to just breathe... deeply...

Breathing exercises for weight loss, according to researchers, burn 140% more fat than jogging and maintain high levels throughout the day.

The first study showing that women could lose excess weight by breathing properly was greeted with disbelief by the medical community. Although it was already well known how breathing promotes physiological changes that cause weight loss, the results of laboratory tests seemed too fantastic.

So when a study at Los Angeles University found that deep breathing helped burn 140% more calories than cycling, many were shocked.

These two conclusions, which the researchers came to, are one of the causes of excess weight and, by limiting their impact, millions of women can count on rapid weight loss.

1. Atmospheric oxygen levels are steadily declining, thanks to pollution and climate change. And although a decrease of 0.002% per year may not seem so significant, even such dynamics have a significant impact on us.

2. The chronic stress of modern life changes our breathing, about 90% of people begin to take short, shallow breaths. Such shallow breathing limits the oxygen supply to the body, which is so necessary for weight loss.

What is the power of breathing exercises for weight loss?

1. Oxygen optimizes the absorption of nutrients in the gastrointestinal tract. The digestive tract is made up of tiny villi whose job is to absorb calcium, iodine, essential fats, amino acids and dozens of other nutrients that boost metabolism.

And to do this with maximum efficiency, the villi require more oxygen than most tissues in the body.

And when there is not enough oxygen, “thanks to” shallow breathing, the ability of the villi to absorb nutrients is reduced by as much as 72%. And when the supply of oxygen to the body is restored, the absorption of nutrients increases within a few minutes, and the metabolic rate increases by 30%.

2. Sustained weight loss and high energy depend on the rapid conversion of food and fat into small "packets" of usable energy, these molecules are called adenosine triphosphates or ATP. But for this to happen, the cells must be in a slightly alkaline environment (pH above 7).

Oxygen favors an alkaline environment, so deep breathing helps maintain the ideal pH. And this is the key to optimizing the process of ATP production.

3. Breathing exercises help remove pesticides, preservatives and other toxins from the body’s fat cells.

Scientists have found that toxins negatively affect the body's production of growth hormones, thyroid, adrenal glands and other glands. Additionally, in an attempt to protect these vital organs, the body forms additional fat as a storage area for harmful toxins.

Good news: up to 70% of toxins are easily converted into gases released through deep exhalations, so proper breathing can dramatically reduce the toxic load on the body. Simply breathing slowly and deeply is enough to increase the amount of toxins “exhaled” by as much as fifteen times.

4. Oxygen oxidizes your fat deposits. The first step towards the destruction of fat deposits is the interaction of fat cells with oxygen molecules, thereby oxidizing them.

Incredibly, research shows that most people use less than 25% of their lung capacity.

Therefore, if people improve their breathing depth and the amount of oxygen they take into the body, they will more than double the amount of oxidizable fat in the body.

5. Breathing exercises also help reduce stress hormones in the blood. Good oxygen intake calms the central nervous system, reduces the production of the stress hormone cortisol by as much as 50% within 10 minutes.

Do you need breathing exercises?

To check whether you are consuming enough oxygen and whether you need breathing exercises to lose weight, take the following test. Place one hand on your stomach and the other on your chest. Slowly inhale and exhale through your nose four times (normal inhalations and exhalations, as you do in everyday life).

Which hand was moving? Ideally, the hand on your chest would stay in one place while the hand on your stomach would move up and down. This is a sign of deep belly breathing, a type that maximizes the supply of oxygen to the body. If the hand on your chest moves significantly, this means that you are breathing shallowly - a sign of oxygen starvation.

Basic principles

Proven strategy: 15 minute workout daily. If desired, can be divided into three 5-minute sessions.

You can perform it anywhere, the main thing is to always focus on your own breathing.

Step 1. Inhale

Take as full and quick a breath as possible through your nose, relaxing your abdominal muscles in order to draw as much air into your lungs as possible.

Step 2: Lifting

While holding your breath, tighten your abdominal muscles, draw in and then lift your stomach up as far as you can. Place your hand on your stomach to better track and control the movement. Hold this position for 10 seconds.

Step 3: Tilt and Squeeze

Bend forward and then straighten up. (Your shoulders should be slightly rounded.) Squeeze your glutes. Hold this position for 10 seconds.

Step 4: Exhale

Exhale with resistance (as if you were blowing through a straw). Keep your head and shoulders relaxed, but do not relax your abdominal and gluteal muscles until you finish exhaling.

Video of exercises from the instructor

(more video classes in the category Useful video for losing weight,
article )

Just 15 minutes of regular breathing exercises for weight loss and control of your breathing will allow you to radically change the rate of weight loss and enable you to slowly but surely move towards a healthy and happy life. Good luck to you!

Also interesting: and.

What breathing exercises do you prefer?

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24 reviews

07/16/2012 at 20:39

This is great! It turns out there is breathing exercises for weight loss, but I’ve never even heard of it. I’ll definitely try it, I hope this is exactly what I need, and the hated kilograms will disappear))

18/07/2012 at 20:12

Very interesting! And just! It turns out that if you breathe correctly, you can lose weight! The best way for the lazy

07/18/2012 at 22:09

I’ll tell you this: we don’t know how to breathe at all, but the article says it’s true - you need to breathe deeply. It's all about metabolism, let's learn to breathe correctly and after a while we'll run to the store to buy a dress two sizes smaller! So do breathing exercises, it is useful not only for weight loss.

07/19/2012 at 8:24

Well, I don’t believe that you can just take one breath and lose weight, without doing any exercises and without particularly limiting yourself in food. I tried to go to special courses where you need to maintain a delay, bend over, raise your eyes up and arch your back. Something didn't help much.

07/19/2012 at 17:34

I also don’t believe that you can lose weight with breathing exercises alone. If this were so, everyone would be slim. Maybe it is possible, but is it suitable for everyone, but only for a few?

Katerina

07/21/2012 at 22:00

Complexes of breathing exercises are presented in large numbers today, the main thing is to find the one for yourself - for me it turned out to be a simply amazing effect...

08/09/2012 at 19:56

At one time I went to bodyflex, the principle of which is correct and deep breathing, which saturates the blood well with oxygen and increases the rate of fat burning. I even bought a book on bodyflex, if anyone needs it I can email it to you.

The principle is the same as in this article, you only do it for 15 minutes and you will be amazed by the quick results. But from the outside, watching the activity is very fun!

11/16/2012 at 0:46

girls, tell me, is this normal, I started practicing, when I start breathing exercises, my vision gets dark and my head feels dizzy?

11/16/2012 at 18:24

After giving birth I started doing Bodyflex – it helps. And you feel more energetic and fit. I tried holotrope - it was very good. So breathing exercises also help! It helps to use all the resources of our body much more. It's like being born again!!!

11/16/2012 at 18:25

To breathe correctly, you also need to put in effort, effort, and patience, which is why everyone doesn’t walk around looking slimmer!