Respiratory gymnastics: how to lose weight without dieting and grueling workouts

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Diet restrictions and strenuous physical activity are two constant companions of people who are losing weight. But there is another effective way to get rid of those extra pounds. We will tell you how to lose weight using the deep breathing technique for only 15 minutes a day, why it works and which technique is better to choose.

In life, we breathe air superficially and rapidly. In this regard, the average person experiences oxygen starvation: metabolism slows down and body fat accumulates, as a result unnecessary kilograms appear. Exercising regularly for 15-20 minutes a day and controlling your breathing will help you lose weight quickly and effectively.

How it works?

Most people, especially women, breathe in through the chest. During gymnastics, abdominal breathing is actively used, which increases blood flow in the organs, and contractions of the diaphragm additionally stimulate them. Deep breathing also forces oxygen to enter the bloodstream faster, which helps accelerate metabolism and burn fat.

For two to three months of regular exercise, the volume of the lungs can increase by 0.3 liters.

Why is it effective?

Oxidation of body fat

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

Breaking down fat cells

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

Acceleration of the digestion process

Oxygen ensures the absorption of nutrients from foods in the gastrointestinal tract. With shallow breathing, the absorption of nutrients is reduced by 72%, the metabolism slows down by 30%.

Removal of harmful substances

Respiratory gymnastics helps to 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 toxins 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 a 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 state of mind. Performing special exercises will help you concentrate, distract from everyday problems and be alone with your thoughts.

Combating overeating

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

Breathing exercises for weight loss dulls the feeling of hunger, helps food to be digested, promotes the breakdown of fat cells, calms the nervous system, strengthens the immune system, and gives a surge of vivacity and strength.

Varieties of breathing exercises for weight loss

Today, the most popular among the numerous breathing techniques for losing weight are bodyflex, 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 the 53-year-old American Greer Childers, who, after the birth of three children, was able to return to the 44th clothing size (after the 56th).

You should train strictly on an empty stomach (preferably in the morning). Another important rule is refusal from rigid diets or starvation, since the energy costs will be colossal anyway. 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 pose for a few seconds and only then inhale air (fifth stage).

Five-stage diaphragmatic breathing

1. Full exhalation through the mouth. Round your lips, pull them forward, exhale calmly and slowly through your mouth. It is necessary to literally squeeze all the air out of the lungs and then close your lips tightly.

2. A quick breath through the nose. Inhale sharply through your nose, drawing oxygen into your lungs to capacity. If you did everything correctly, then you should have a noise effect. Now keep all the air in you.

3. Sharp exhalation from the diaphragm through the mouth. Open your mouth wide, sharply contract the muscles of the diaphragm and abdomen. Such an exhalation should be accompanied by a whistling sound "py-s" or "pa-ah".

4. Holding your breath. Tilt your head slightly towards your chest. Gradually pull your belly under the ribs until a depression forms. There should be a sensation of touching the spine. Try to stretch the whole process from three to eight measures 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 the air to enter your lungs with a sound like a sob: "hsh-shh."

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

"Cat". Get on all fours, rest on your palms and knees. Keep your head straight, back and arms straight. While holding your breath, draw in your stomach and tilt your head down, while arching your back up. Go through three stages of breathing through 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 with your straight legs wide apart, your toes pointed towards 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. Lower your left elbow onto your bent left knee. Pull the toe of your right leg and stretch that leg out to the side, keeping your foot on the floor. While holding your breath, raise your right hand up and stretch it to the left side (from the side you should feel how all the muscles stretch from the waist to the armpit). Do three to four repetitions on each side.

"Martin". Get down on the floor, rest on your elbows and knees. Extend one leg back with the heel up. In this case, your head should be raised, look forward. While holding your breath, squeeze your buttocks until you count to eight. Do three reps for 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 do 10 quick wide swings. Follow three to four sets.

Contraindications:

• severe cardiovascular pathologies,
• increased intracranial pressure, cerebral aneurysms,
• the presence of implants in the spine,
• recent spinal surgeries,
• 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 sudden inhalations and exhalations. Therefore, it is suitable for debilitated people and pregnant women. Another advantage of this gymnastics is that it can be performed at any convenient time.

Breathing technique

During the Oxycise exercises, the following breathing techniques are used: inhalation, three additional short inhalations, exhalation and three additional short exhalations.

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

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

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

Abs workout. Stand up straight, pull your stomach in a little, point your buttocks forward. The knees should be slightly bent, the lower back should be flat, the shoulder blades should be brought together. In this pose, breathe in and out according to the technique you have mastered.

Squats along the wall. Lean with your back against the wall, squeeze your palms in front of your chest and slowly squat. When the thighs are parallel with the floor, apply a special breathing technique. Take three sets.

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

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

"Cobra". Roll over onto your stomach, put your hands in front of you and bend back. Stretching the abdominal muscles, start breathing exercises.

Jianfei

Chinese gymnastics allows you to quickly establish a metabolism. Recommended for those 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 pounds in a few months without restrictions in nutrition and sports loads.

Each of the three exercises according to the jianfei system has its own direction 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 straight. One palm should be on the chest, the other on the stomach. Begin breathing exercises with light help with your hands. Take a deep, unhurried breath while pulling in your stomach and lifting your chest. Hold your breath for a few moments and exhale. When you exhale, 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 the knees - a right or sharp angle) and rest your elbows on your knees. Make a fist (men - right, women - left) and grasp it with the other hand. Place your forehead on your fist, close your eyes and relax. Fully fill your stomach with air, alternate inhalation and exhalation 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 Buddha pose. Put your hands on your feet, palms up (women put the left hand on top of the right, and men, on the contrary, the right on top of the left). The loin is straightened, the shoulders are lowered, the chin is tilted slightly downward, the eyes are closed.

1. For the first 5 minutes, breathing is deep, even, inhalation and exhalation are long. The chest and abdomen should rise imperceptibly.
2. Breathe in the air naturally and naturally for the next 5 minutes. As you exhale, completely relax and concentrate on achieving silent, even, deep breathing.
3. For the last 10 minutes, breathe normally, regardless of depth and rhythm. Clear your mind of extraneous thoughts, relax and calm down.

Contraindications

In the presence of internal bleeding (menstrual or postoperative period), temporarily refrain from the exercise "Frog". The rest of the exercises have no contraindications.

All three suggested breathing exercises for weight loss not only contribute to weight loss, but also have a general healing effect. This is a great option for people who, for whatever reason, cannot lead an active lifestyle and visit the gym. With the correct breathing technique and daily exercise, the results will not be long in coming.