Bodyflex - breathing exercises for weight loss. Secret breathing exercise for weight loss How to do breathing exercises correctly for weight loss

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Breathing is life! Without it, none of your desires will come true; you will not be able to move. In the same way, without a sufficient level of oxygen in the blood, not a single process occurs in our body. To start the mechanism of active functioning of all organs and systems, it is necessary to saturate the blood with oxygen in full. That is why, with normal, shallow breathing, natural regulatory mechanisms cannot work, allowing you to maintain a normal weight for many years.

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Breathing exercises help:

Burn fats from food faster;
speeds up metabolism;
useful substances enter the blood faster, and unnecessary substances are broken down and eliminated faster;
cleanse the body of toxins and oxidation products, remove toxins from existing fat deposits that interfere with the use of reserves when necessary.

The most popular breathing techniques for weight loss

There are many types of breathing exercises for weight loss. Here are the main and most famous of them, which have already been time-tested and have positive reviews:

At first, you will spend about an hour a day mastering each complex, then, as you get used to it and gain skills, you will need 15 minutes a day for breathing exercises.

Will breathing exercises help you lose weight?

Some people think that all these breathing exercises are needed for people with breathing problems, or those who rarely walk. “After all, I already sleep with the window open, and I’m often outside” or “I don’t have time to deal with this nonsense, it’s better to pump up my muscles”, or like this: “Breathing exercises are needed for asthma, but I am a healthy person”- approximately these phrases are often uttered by those who have never thought about the need for additional breathing exercises for themselves personally. Let's see if breathing exercises will help you.

To do this you need to do a small test:

Place your right hand on your chest area and your left hand on your stomach.
Take a few normal breaths.
To relax better and make the test more reliable, close your eyes and pay attention to which hand rises higher when you inhale—the right or the left?
Remember the answer.

Test results

To view the test results, hover your mouse cursor (or tap on your phone screen) for 3 seconds:

Why breathing exercises help you lose weight

It would seem so simple, breathe correctly, and the excess weight will go away. It seems incredible, but it's true. Here are some scientific facts about the benefits of proper breathing:

The smallest villi located in the gastrointestinal tract, which help absorb beneficial substances from foods, such as proteins, fats, amino acids, carbohydrates, minerals, begin to move much more actively in the presence of oxygen. These villi require oxygen much more than many types of tissues in the body;
with a lack of oxygen, if your breathing is shallow (which is typical for most overweight or overweight people), villi lose their ability to absorb nutrients by more than 70%;
with the ability to breathe correctly, especially while eating or shortly before, the villi begin to absorb the necessary substances much faster, increasing the metabolic rate three times;
With the rapid conversion of nutrients into energy, the body receives enough strength for activity, and immediately spends energy, since it is not forced to make reserves in case of shortage.

Scientists' research has proven that:

Harmful substances coming from food are only partially eliminated from the body. Some of them rush with the bloodstream to vital organs, adrenal glands, thyroid gland, etc.;
In order to protect organs and systems from negative influences, the body seeks to preserve them by sending them to storage, namely, by covering them with new layers of fat.
deep breathing helps maintain optimal alkaline environment for fat oxidation and faster removal of toxins from the body;
the vast majority of people use only a quarter of their lung capacity;
if you increase the amount of oxygen supplied, you can double the oxidation of adipose tissue;
Breathing exercises for weight loss for 15 minutes a day will help calm the nervous system and reduce the level of stress hormones cortisol by half.

We hasten to please you!

It is enough just to pay attention to how you breathe a few times a day. Just a few deep breaths can convert about 70% of toxins into gases. Breathing exercises will help to sharply reduce (15 times!) the amount of toxins ingested from food and simply exhale them.

Basic breathing exercises

If I managed to convince you, then let's start breathing exercises for 15 minutes a day. To start you can break a 15-minute workout into three 5-minute segments.

This kind of gymnastics is time-tested, it really works, it helps you learn to breathe correctly in everyday life.

You can do exercises anywhere, at any time of the day.

1 Deep breath.

So, focus on your own breathing and take a quick and full breath through your nose. Relax your stomach to allow as much air as possible into your lungs.

2 Abdominal retraction.

Hold the air in your lungs, pull your abdominal muscles up so that your stomach is drawn in and your ribs appear. You can hold your stomach with your hand to make it easier for you. Don't breathe for about 10 seconds.

3 Tilt and straightening.

Lean forward while holding your breath and squeezing your gluteal muscles. Round your shoulders and stand tall. Hold your breath for another 10 seconds.

4 Exhalation.

The exhalation should be slow and smooth through a small hole, as if you are exhaling through a thin tube. The abs and buttocks remain tense, while the neck and shoulders are relaxed.

5 Relax completely and take a few regular breaths.

Then repeat again.

Breathing exercises by Strelnikova

Strelnikova’s breathing exercises have proven themselves to be the best. It was invented by the singer, A.N. Strelnikova back in the 30-40s of the last century. The singer lost her voice and tried to get it back by all means. In 1972, Strelnikova even patented her developments and received an inventor's certificate for the invention. "Methods of treating diseases associated with loss of voice"

This gymnastics is characterized by its uniqueness and is the only method in the world that combines a short and sharp breath, simultaneously with a movement that compresses the chest.

The technique is accessible to absolutely everyone, even children.

Features of Strelnikova’s breathing exercises

It needs to be done twice a day. In the morning before meals and in the evening 1-1.5 hours after meals. It is recommended to take 1.5 thousand breaths, accompanied by movements.
These exercises will help you use all muscle groups without exception.
Helps increase oxygen demand.
During breathing exercises, tissue respiration increases, oxygen is actively consumed by all organs and systems.
Sharp breaths irritate the nasal mucosa, which contains a huge number of receptors that provide communication with all organs.
This gymnastics cures many diseases, it can be done instead of morning exercises or in order to relieve tension and fatigue.
During Strelnikova’s breathing exercises, all parts of the body are physically trained. At the same time, due to the blood flow, internal massage of organs, tissues, muscles, and subcutaneous fat is carried out.
Diseases against which classical medicine is powerless are cured.

Several basic breathing exercises according to Strelnikova

Do not try to somehow change the exercise, do it strictly in accordance with the description so as not to cause harm.

Exercise "Palms"

While standing, you need to show your palms to an imaginary viewer, with your elbows down. After taking an active, sharp, but short breath through your nose, you need to clench your palms into fists, as if grabbing something. Squeeze only your palms, pulling your fingers together with force. Exhale effortlessly, releasing the air freely. At the same time, the fists smoothly unclench.

Important: while making an active, noisy and sharp inhalation, allow the exhalation to be passive.

Do the exercise in the following rhythm: 4 inhalations, 4 exhalations, rest 5 seconds - this is one stage;

Repeat in a row by:

4 stages - 24 times;
8 stages - 12 times;
16 stages - 6 times;
32 stages - 3 times.

Thus, you will gradually reach 96 times per workout, making the so-called Strelnikov hundred.

Exercise "Epaulettes"

Standing straight, clench your hands into fists and press them to your belt. A noisy and sharp breath, during which you sharply push your fists towards the floor, as if doing a push-up or pushing something away. When pushing, the fists unclench, the fingers spread to the sides, and the hands reach towards the floor.

Exhalation is passive, the air leaves involuntarily. You can do the exercises while sitting or even lying down if you are tired.

Take 8 inhalations and exhalations in a row, rest for 5 seconds. Such approaches should be:

8 inhalations and exhalations - 12 times;
16 inhalations and exhalations - 6 times;
32 breaths - 3 times.

Exercise "Pump"

Standing straight, arms down. Bend towards the floor, your back is rounded, your head hangs down. At the lowest point of the slope, take a sharp and noisy breath. Raising yourself a little, exhale absolutely passively, letting the air come out through your nose or mouth.

1st approach: 8 bends with inhalation and exhalation, 5 seconds pause. Number of repetitions:

8 approaches - 12 times;
16 approaches - 6 times.
Normally, perform the exercise 96 times.

All these exercises will help not only lose weight, but also recover from many illnesses.

Here you can see:

Strelnikova - video set of breathing exercises:

Video file mp4, 62 MB

Advantages

The main advantages of breathing exercises for weight loss are that:

you can compensate for physical exercise with classes;
it can be practiced by any person, even those whose weight does not allow active movement and cardio exercises;
does not require any special conditions, you can practice anywhere;
Studies have shown that breathing exercises for weight loss can burn 140% more excess fat than cycling or jogging performed for the same amount of time;
proper breathing exercises can continue to burn fat throughout the day;
exercises speed up metabolism;
doing breathing exercises is much easier than strength and cardio exercises, than active sports necessary for burning fat.

Scientists' conclusion:

Constant depression and stress, to which most residents of modern megalopolises and large cities are exposed, lead to instinctive holding of breath and more shallow inhalations and incomplete exhalation. About 90% of people breathe shallowly, filling only the upper third of their lungs.
The oxygen content in the atmosphere is constantly decreasing due to environmental problems, which encourages us to breathe much deeper than before. That is why in recent decades there has been a constant increase in the number of obese people in the world (see the fattest people in the world).
The fatter a person is, the more shallow his breathing (it is more difficult for him to breathe deeply), which means that fat cells, not receiving enough oxygen to oxidize fat, constantly increase in volume.

Contraindications for implementation

But, like all techniques, breathing exercises also have contraindications. First of all, you need to consult your doctor.

do exercises with caution in case of spinal injuries;
diseases of the cardiovascular system;
lung problems;
during pregnancy and breastfeeding.
for bleeding and injuries.

Breathing exercises according to Buteyko

Another wonderful type of breathing effect on weight is Buteyko breathing exercises. The essence of his method is that breathing too deeply, on the contrary, is harmful.

According to him, the deeper the breath, the less oxygen ends up in the lungs. At the same time, the amount of carbon dioxide is significantly reduced.

His technique involves breathing so that breathing is not audible at all. You need to breathe so that there is no noticeable movement of either the chest or abdomen. Inhale for 2-3 seconds, exhale for 3-4 seconds. The less you inhale, the better.

Buteyko’s technique received permission from the USSR Ministry of Health, but in order to achieve this permission, the doctor had to prove the effectiveness and safety of the method for 30 years;
this breathing system is recognized throughout the world;
breathing exercises according to Buteyko can cure 150 diseases or 95% of the most common diseases;
breathing exercises must be mastered under the supervision of specially trained specialists, otherwise they can cause harm to the body;
Classes with methodologists, although they are paid (they charge 300 USD for two weeks of training), but they give 100% of the effect.

Watch the video in which the author K.P. himself explains the technique. Buteyko:

And here is the second part of Buteyko’s breathing exercises lesson:

Oxysize breathing exercises with Marina Korpan

The breathing exercise Oxysize (), developed by Marina Korpan, will allow you to lose up to 30 cm in volume in two weeks of correct execution.

You can see this for yourself by trying breathing exercises and following the advice of M. Korpan, who encourages you to eat right at the same time, reducing your daily caloric intake to 1600 kcal (see 1200 kcal diet).

You need to measure volumes before starting training at six points:

arm volume in the biceps area;
hip volume;
abdominal volume at three points: the navel area, 5 cm above and 3 cm below;
chest volume at armpit level.

The gymnastics course lasts two weeks. Measurements are taken twice: before the start of classes and at the end of the course. All six digits are added, and then the original is subtracted from the final result. This will be the average value of lost volumes.

You should exercise daily, on an empty stomach, doing at least 30 breathing cycles.

The basic principle of Korpan breathing exercises for weight loss is the use of diaphragm breathing. You need to breathe through your nose and stomach.

Basic Oxysize technique

Korpan breathing exercises require initial mastery of the technique. Here are step-by-step instructions for performing basic exercises:

While standing, tilt your pelvis down, twist your tailbone forward.
Slowly inhale through your nose, filling your stomach with air.
Tighten your stomach.
Take short breaths three times, each time tightening your stomach even more.
Exhale slowly through the small hole in your lips, drawing in your stomach even more.
Repeat four times, this will be one breathing cycle.

Additionally, Marina advises performing special exercises, combining them with breathing exercises and proper nutrition (see the section “Proper Nutrition”). The system resembles the “Vacuum” exercise for reducing belly fat.

In the video you can see how to properly do breathing exercises with Marina Korpan:

Reviews of exercises with Marina Korpan

Reviews about breathing exercises for weight loss will help everyone make the right decision. Here's what our readers say:

Inna, 34 years old, does not work.
After giving birth, I quickly recovered, my mother said, eat more, the baby needs it, in the end, in six months + 24 kg! What could I do, there was no time for the gym. I started breathing according to the Korpan method, found a video course and practiced as soon as I could. It's only been 4 months and I'm already 12kg lighter! I continue to breathe, although I have eaten less, the baby has already grown up.

Igor, 18 years old, technical school student.
We have been feeding you since childhood, it is impossible to stop with such a family where they eat all the time. Diets are impossible. Yes, and sports are difficult to do, because the weight is large, over 100 kg. I started doing breathing exercises according to Marina, I personally really liked it, I learned and then began to breathe like this not only at home. The weight began to go away, the appetite decreased. I’ve already lost 11kg, I’ve only been doing it for 3 months.

Breathing exercises Bodyflex

Another great way to lose weight is Bodyflex breathing exercises. There is another article on our website () about the possibility of combining Bodyflex with diets. With its help you can:

easy to lose excess weight;
get rid of cellulite;
improve the overall condition of the skin;
in 5-10 sessions, reduce the volume by 3-4 cm.

Bodyflex technique

Stage 1. Diaphragmatic breathing. Active exhalation through the mouth, literally pushing the air out of the chest, rounding the lips. If you can't push out another gram, then stop.

Stage 2. Inhale quickly and sharply through your nose. Fill your lungs to capacity. The inhalation should be noisy, and the lips should be pressed tightly together. Hold the air. The head is slightly raised.

Stage 3. Exhale sharply through your mouth, while straining your stomach, as if pushing the air with your abdominal muscles. The sound should resemble the whistle of a punctured tire. Push the air as quickly as possible.

Stage 4. Hold your breath. Tilt your head towards your chest. Pull your stomach in as deeply as possible so that it goes under your ribs. The stomach should become concave, like a burst ball. Count to 8, but in the following way: 1-1-1, 2-2-2, 3-3-3... and so on. At first you'll have a hard time making it to 8, but once you get there, you've mastered the exercise!

Stage 5. After counting to 8, inhale through your nose. Do this with sound, allowing your lungs to fill completely.

Video about how to learn how to breathe correctly using the Bodyflex system:

Qigong gymnastics for weight loss

Breathing exercises Qigong for weight loss will help not only lose weight, but also restore the functioning of many organs and systems.

Eastern weight loss practices will allow you to:

accelerate metabolism();
activate the digestive organs for better absorption of nutrients;
restore operation of all systems;
activates the work of the largest muscles, causing them to contract.

Rules for performing Qigong gymnastics

2 minutes before meals.

Let's wake up your metabolism; to do this, two minutes before eating, when the table is already set, you need to breathe deeply. The fact is that, as mentioned at the beginning of the article, oxygen activates the work of peristalsis of the gastrointestinal tract.

Place your hands on your lower abdomen and take several slow, deep breaths in and out. Feel the maximum filling and emptying of the abdomen from the air. Do this for 90 seconds.
Now begin to exhale, squeeze out all the air so that the stomach is pulled towards the spine.
Now speed up your inhalations and exhalations, continuing to alternate them for 30 seconds. Make sure you are comfortable and do it at a pace that your training allows.

2 minutes after eating:

To help your stomach digest food faster, provide it with extra energy.

Place both hands on the stomach area.
Stroke your belly clockwise 50-100 times.
This exercise prolongs life!

The video shows how to do one of the Qigong exercises correctly:

Breathing exercises "Jianfei"

Breathing exercises for weight loss “Jianfei”, created in China, which translates as “fat loss”, will help you quickly get rid of excess weight, remove volume, tighten and dry your entire body.

It consists of three exercises, each of which can be done separately.

They are called:

"Wave",
"Frog",
"Lotus"

After the “Wave” exercise, your appetite decreases, it becomes much easier to manage in small portions, and weight loss occurs naturally. It is recommended to do it if you want to eat something.

Exercise "Wave":

We lie down on the floor, bend our legs at the knees.
We place one palm on the chest, the other on the stomach.
Inhale - straighten your chest, pull in your stomach, helping slightly with your hands.
Exhale - draw in your chest, inflate your stomach as fully as possible.
Try to give the lifts of the chest and abdomen a wave-like movement.
Take 40 breaths. You can do it not only lying down, but also sitting, and even while walking or riding a bicycle.
If even after 60 inhalations and exhalations the feeling of hunger does not go away, then this exercise is not suitable for you.

Exercise "Frog":

Sitting on a chair, spread your knees shoulder-width apart.
Make one hand into a fist and clasp the other fist. Relax, put your elbows on your knees, and your forehead on your fist, bring yourself to a state of complete peace, close your eyes.
Think about the beautiful, drive away all negative thoughts (see how to get rid of depression).
Inhale freely and deeply through your nose, directing the air to the abdomen; when the abdomen is full, freeze for 2 seconds.
Exhale slowly and smoothly through your mouth, relaxing your abdominal area.
Continue this breathing cycle: exhale, inhale, freeze for 2 seconds. At the same time, the stomach inflates and deflates, resembling a frog.
Do the exercise for about 15 minutes three times a day.

Exercise "Lotus":

The “Lotus” exercise is best performed while sitting on the floor, with your legs crossed and tucked under you. Not everyone can sit in this position; it requires special preparation and joint flexibility. Therefore, you can do it sitting with your legs stretched forward or sitting on a chair. Extend your arms and place them palms up, one palm on top of the other.

For the first five minutes, breathe deeply, consciously, silently. The stomach and chest hardly move.
For the second five minutes, relax, breathe involuntarily, exhale long, freely, silently.
For the last 10 minutes, breathe evenly, naturally, try to put your thoughts in order. This is a kind of meditation that allows you to relax and unwind.

This exercise will help you lose weight intensively. It stimulates:

metabolism;
circulation;
improves the functioning of internal organs;
has a beneficial effect on skin color;
tones the body;
makes it easier to adapt to a new diet.

Breathing exercises to reduce belly fat

One type of exercise is breathing exercises for losing belly fat.

There are many techniques that allow you to strengthen your abdominal muscles using breathing exercises. Here are a few of the simplest and most accessible:

Take a deep breath, count to four, exhale to the count of 4. Repeat 10 times.
Suck your stomach in and then take a deep breath. Exhale air in portions through tightly closed lips. When inhaling and exhaling, you need to tense and relax your abdominal muscles. Do it 20 times a day.
To strengthen the abdominal muscles. We sit on a chair with a straight back. Place your knees at right angles, pressing your feet to the floor. Breathe with your stomach, tensing and relaxing your abs. Do 10-40 times a day.
Lie on the floor with your knees bent and your feet on the floor. We place one hand on the chest, the other on the stomach. Inhaling, draw in your stomach and lightly press it with your palm. As you exhale, inflate your stomach, releasing the air gradually and pressing your hand on your chest.

Watch the video: Breathing exercises for losing belly fat

Vacuum for belly reduction

An excellent way to get rid of a protruding belly is the “Vacuum” breathing exercise, which really strengthens the muscles.

At one time, this exercise was praised even by Schwarzenegger himself, who wanted to remove his belly without losing muscle mass (see diet for losing belly fat).

You need to do it like this:

You can sit, stand or on all fours. The last method is the most convenient for beginners.

first take a deep breath;
now exhale, pulling your stomach under your ribs;
inhale again;
sharply exhale the air from your stomach, while simultaneously saying the word: “PAHHH”, while drawing in your stomach as much as possible;
you will see that your entire stomach has tightened up and has become like a burst ball;
hold your breath while counting to 15, and then, when you get used to it, you can increase it to 30 counts;
Repeat at least 5 times, you can do several times a day.

One of the variations of “Vacuum” is the movement of the abdomen in a wave while holding the breath. This stimulates, massages all internal organs, strengthens the muscle corset. For better results, you can practice breathing exercises in the garden.

Do you know that breathing exercises for losing weight in the abdomen and sides will help you get rid of excess calories. It will turn out faster than during jogging. “What is this unique technique?” - you ask. Today we will tell you in detail about bodyflex and Strelnikova’s gymnastics for effective weight loss.

The essence of breathing exercises for weight loss

So-called “shallow” breathing does not allow the intestines to receive enough oxygen. But it is he who ensures the absorption of nutrients and the breakdown of fats. The faster food is processed into useful energy, the sooner weight will decrease.

The method of losing weight is based on the breakdown of fat deposits due to the maximum enrichment of the body with oxygen. Just 6-7 regular exercises lead to a loss of up to 5 cm in waist size

Deep breathing during exercise stimulates lymph flow. This helps massage the internal organs, leading to increased metabolism and weight loss. No special room or equipment is needed for classes. You can do even a simple vacuum exercise at any time. Just exercise an hour after eating.

Plus, breathing practices also provide psychological relief, a surge of vigor and strength. Dependence on food disappears, which allows you to lose weight and maintain the result for a long time.

By regularly dedicating 15 minutes a day to breathing exercises, you will quickly achieve the following results:

improved metabolism and rapid weight loss;
smoothing cellulite;
relieving nervous and muscle tension;
increased flexibility;
relief from migraines;
cleansing the body of toxins and harmful substances.

And all this does not require rigorous exhausting training or food restrictions. Unlike physical exercise, breathing exercises do not cause appetite. On the contrary, regular exercise dulls the feeling of hunger and improves well-being.

Bodyflex by Marina Korpan - what is it?

The only certified trainer and founder of breathing techniques in Russia is Marina Korpan. She tried the method on herself and successfully lost weight. After that, Marina created her own method of quickly improving her figure without unnecessary stress or harm to the body.

Bodyflex for weight loss involves correct and consistent breathing during exercise:

When exhaling, you need to completely “empty” your lungs, getting rid of almost all the air.
Inhalation is done through the nose, it should be noisy and sharp.
The next exhalation is called diaphragmatic. The air is pushed out using the abdomen and abdominal muscles. The load on this area allows you to correct and reduce fat deposits in it.

Often such quick and easy exercises are not considered effective. Some girls, after just a couple of irregular classes, begin to write bad reviews about the technique. A systematic approach is needed - start with breathing, then add physical exercises later. After all, you want to see the result? Everything works in tandem.

Many girls noticed that they began to eat smaller portions after training. On average, you can get rid of 3 extra kg in a week

It’s not difficult to learn gymnastics, you just need to carefully follow all the instructions from Marina Korpan. To begin with, try to master this initial lesson, increase the load gradually.

It will seem that 15 minutes a day is not enough for success. Start small, do as much as you can at first. After the first lesson, I even felt dizzy. It is better to exercise in the morning and on an empty stomach. If you didn’t have time in the morning, you can study in the evening. Before this, you should not eat anything 1 hour before training.

If you want tangible results, don’t run to the refrigerator immediately after class. It is better to postpone eating for the first 2 hours after them; you can drink water in any quantity.

Using diets during a gymnastics course is not only not worth it, it is even prohibited. Otherwise, the lost weight can come back just as quickly.

Gymnastics Strelnikova

This breathing exercise was first used as a way to restore voice. After its medicinal properties were recognized, the method became known throughout the world.

Indications for classes are a number of diseases:

diabetes;
obesity;
migraine;
diseases of the respiratory system (ARVI, asthma, tuberculosis, inflammation of the lungs and bronchi);
cardiovascular diseases (only on the recommendation of a doctor).

The exercise technique involves taking strong sharp breaths while counting. There are no strong exhalations here. Movements that compress the chest are also used - rocking, squats, lifting the pelvis.

With frequent training, the body will get used to the new volume of oxygen and it will become easier to exercise. It is important to keep the pace and not to exercise forcefully - the body needs time, do not rush.

The video shows a lesson with a detailed explanation for beginners without music. Each approach is 8 times, then there is a pause. Do each exercise for 4 approaches. The technique is also suitable for children.

Those who have tried breathing exercises themselves note a beneficial effect on the body. ARVI and flu are easier to tolerate, cough and bronchitis go away. Immunity to colds is increased.

Jianfei - Chinese breathing system

The positive effects of proper breathing have been known in the East since ancient times and the practice of “qigong” was used in martial arts.

The Jianfei method has been perfected in China for many years and literally translates as “lose fat”

It is considered the basis of beauty, longevity and harmony of the Chinese people. Practitioners call it nothing more than “magic.” The point is to use breathing to normalize metabolic processes in the body.

Gymnastics saturates internal organs with oxygen, due to which:

the tissue repair mechanism is launched;
immunity is strengthened;
weight loss quickly;
gas exchange in tissues and metabolism improves.

The technique involves performing 3 exercises, each of which has its own focus. “Lotus” and “Frog” will help improve health and cope with chronic illnesses. And the “Wave” exercise is effective for those losing weight, dulling hunger.

Hold off on the “Frog” exercise during the menstrual and postoperative periods. It is better to exercise outdoors or in a room with an open window to provide fresh air. Try not to think about anything, relax and put your thoughts in order.

Japanese system

This is another popular technique that was developed by Dr. Fukuji and allows you to get rid of belly fat using a regular towel. Its essence is that the towel is rolled into a tight roll about 10 cm wide and secured with a tourniquet. The cushion is placed under the lower back for a few minutes a day. The waist is reduced by at least 2 cm, visually stretched and slimmer.

The technique involves performing exhalations and inhalations in a special order. Additionally, there is an alternation of movements of the chest and abdomen, even deep breathing and its retention.

What is interesting is how the effect is achieved. The spine gradually stretches, the hip bones and ribs take the correct position. As a result, posture is normalized and height increases slightly. This allows you to look slimmer and younger in appearance.

Watch how to perform the technique in this video. Do the exercise smoothly, without heavy loads. Sudden movements are excluded.

Naturally, it is impossible to really burn fat while lying on a bath towel roll. What is more important here is the healing effect of the practice on the spine. Displacements of internal organs are eliminated, the body literally becomes younger from the inside.

Hello dear readers! In this article I will tell you what breathing exercises are for losing belly fat. You will learn about several effective techniques taken from Eastern schools and from modern developments.

Information about breathing exercises for weight loss will be useful for men and women of any age. This material will also be useful to people who want to improve the level of health of their body and spirit.

Breathing exercises, what is it?

Almost all systems of breathing exercises and breathing exercises are based on “lower” or diaphragmatic breathing. During such breathing, all lobes of the lungs are used.

How does breathing exercises work?

The easiest way to feel this is to breathe deeply, so that your stomach swells - the diaphragm and muscle groups that are practically not involved in human life come into action.

On the basis of such breathing, systems of breathing practices of gymnastics are built. At first glance, everything is very simple. Take your time, figure out the technique and other important nuances, and I will help you with this!

History of breathing practices

All breathing practices originate from Pranayama, which in simplified translation from Sanskrit means “control or cessation of breathing.” If we turn to the works of yogis, we learn that Pranayama is the control of Prana with the help of breathing exercises.

What is Prana? According to the same texts, Prana is the vital energy that saturates and purifies the subtle and physical body of a person.

The benefits and harms of breathing exercises

Thanks to breathing, you can even out your weight, correct problems with digestion and the cardiovascular system. With the help of breathing, many other diseases can be cured. Also, with the help of breathing, you will be able to increase the tone of the body, increase endurance and muscle definition, which is our immediate goal.

Breathing exercises can only cause harm to an unprepared person. If you have not exercised for a long time, then you should begin breathing exercises carefully and gradually.

All breathing exercises are quite intense and the body, unaccustomed to physical activity, may react with dizziness, changes in blood pressure, nausea and other unpleasant surprises. This reaction is caused by an unusual excess of oxygen!

People who have recovered from serious illnesses.
Heart patients and people with blood pressure problems.
People with cerebral circulatory disorders.

During the first month, until you get used to it, pay increased attention to how you feel and how your body reacts.

Techniques and types of breathing exercises for weight loss

Let's move on to an analysis of breathing exercises techniques. I would like to draw your attention to the fact that many practices are presented in abbreviated form. However, this is quite enough to familiarize yourself with the technique and achieve results in losing belly fat!

And strengthening his muscles. Let me remind you that all the exercises described are suitable not only for girls and women, but also for men!

Take a comfortable position on the floor or yoga mat. This can be a position on the heels, in the lotus or in the floor lotus. You may need to place a small pillow under your buttocks. If it’s hard, you can sit on a chair, but your back should be straight and relaxed. Palms rest on knees, shoulders and stomach relaxed.
The essence of the exercise is breathing with the abdominal muscles, not the lungs. Pull your stomach inward, closer to your spine, and exhale through your nose. You shouldn’t strain yourself too much, but you shouldn’t do this exercise sluggishly either. Find balance.
Relax your abdominal muscles. Due to this, air will begin to enter the lungs.

Repeat the steps described until you get used to the new sensations. Next, try to speed up the exercise as much as possible. The speed of movement of the stomach is a feature of this practice.

It is important to remember that you are breathing through your abdominal muscles, not your chest, so control this.

The exercise is done at least 10 times. You can do 3-5 approaches per day. After completing each approach, sit quietly for a few minutes, relax, and feel at peace.

Gymnastics Bodyflex

The system is based on diaphragmatic breathing. This gymnastics is convenient to practice in the position of a volleyball player.

Forcefully exhale all the air from their lungs.
Inhale quickly and forcefully through your nose and inflate your belly.
Exhale all the air sharply through your mouth and pull your stomach inward.
Hold your breath for 8-10 seconds and keep your tucked stomach in the same position.
Relax and start breathing as usual.

For a flat stomach in women and abdominal development in men, 15 minutes of exercise a day is enough. After mastering breathing and developing a habit, you can complicate your classes with special Bodyflex exercises.

Qigong technique

The Qigong breathing system is a powerful tool that quickly helps your body to achieve a pleasing shape. By practicing this system, you can easily reduce your belly fat and lose excess weight.

Consider the “Dragon Breathing” exercise, which is performed in the morning on an empty stomach or an hour after breakfast. If you work out indoors, it should be well ventilated. Exercise for 5-10 minutes, gradually increasing the exercise time to 20 minutes a day.

Sit on your knees, calm your thoughts and gradually try not to think about anything at all.
Exhale slowly through your mouth, saying “ha-a-a-a”, and tighten your stomach a little.
Slowly inhale through your nose and hold your breath for 4-5 seconds.

Try to inhale for 20 seconds and exhale for 30.

If you plan to engage in intense physical exercise after Qigong, then you should wait a little and move on to exercise gradually.

Gymnastics according to Strelnikova

This gymnastics also involves diaphragmatic breathing. You need to master the combination of deep, powerful and quick inhalation through the nose and the usual full exhalation through the mouth. It is important to remain calm while breathing; you should not grimace, purse your lips, strongly protrude your chest and stomach, or raise your shoulders. All of the listed parts of the body should be as relaxed as possible.

The initial complex according to Strelnikova resembles exercises:

Palms.

The forearms are pressed to the body, the arms are bent at the elbows, and the palms are open. As you inhale, clench your palms, as you exhale, open them. Six cycles of four breaths are performed with an interval of 3-4 seconds between cycles.

Shoulder straps.

The hands, clenched into fists, are at waist level. As you inhale, lower your arms down and reach for the floor so that you feel the tension in your shoulders. As you exhale, return to the starting position. Do 12 cycles with an interval of 3-4s.

Pump.

Feet shoulder-width apart, arms down. You bow, but with the help of your pelvis, not your back. In the second phase of the movement, an inhalation is made. Raise your torso slightly and exhale, then bow again. Tilts should not be strong or sharp. 12 cycles of exercise are done, 8 breaths each, with an interval of 3-4 seconds.

Gymnastics by Pam Grout

This gymnastics is an extensive set of exercises. To lose belly fat, the “Beach” exercise is suitable for us.

Diaphragmatic breathing with delay:

Inhale through your nose for four counts.
We hold our breath for a period of time four times longer than the inhalation lasted. In our case, the count is 16.
We exhale slowly through the mouth for twice as long as the inhalation took. In our case, count 8.

In other words, the breathing formula 1:4:2 is easy to remember and count. The exercise is done in three sets of 10 times. It is most useful to do in the morning, after waking up, in the afternoon to improve working capacity and before bed to calm and relax the body.

Oxysize technique

Oxycise is translated as “oxygen exercise.” This system is similar to bodyflex, but Oxysize exercises are more intense - more muscles are involved and more calories are burned.

Stand up straight, with your knees slightly bent and your body relaxed. Pull your stomach in about a third, while moving your pelvis forward slightly, which will allow your lower back to align. Bring your elbows back, which will align your shoulder blades. This is the starting position for breathing according to this system.
Take a deep breath through your nose and push your pelvis forward, while you need to tense your abs and buttocks. Hold your breath and smile. Continue to increase tension in your glutes and abs.
Take three sharp additional breaths. It sounds unusual, but once you try it, you will understand that everything is real and very simple. This breathing is reminiscent of martial arts, and runners also breathe in a similar way.
After the previous breaths, the lungs should have been well filled, but that was not all. Fold your lips into a tube and take a long breath, while simultaneously relaxing your buttocks and abs, return your pelvis to its place.
Three strong exhalations.

The four described cycles are considered one exercise, which is repeated 10-15 times per workout.

I have selected a visual video for you from a practicing trainer, Maria Korpan.

Hypopressive gymnastics

This system is based on powerful diaphragm breathing. The exercise is performed after a deep breath. It is necessary to pull in the abdominal and pelvic muscles and at the same time arch your back. During execution, sudden movements and overload of the body are excluded. The training is smooth and gradual.

Gymnastics Mike Ryosuke

This technology appeared thanks to the Japanese actor Mika Ryosuke, who drew its foundations from the ancient texts of his homeland. Mike's technology allows you not only to effectively get rid of fat on the stomach and sides, to recover after childbirth, but also to put the lumbosacral spine in order, which is very important.

It is necessary to take the starting position - straight back, feet together, shoulders pulled back, and the top of the head stretched up. We take a step forward with our right foot, while the body weight is transferred and fixed on the left leg.
For two minutes, breathe as follows: On a count of “1-2-3.” At the same time, raise your arms and take a deep breath through your nose. Next, exhale slowly for seven seconds. During exhalation, you need to tense your whole body. You lower your hands and relax.

The exercise is performed daily with alternating legs. To get results, carry out for 2-3 months.

Preparing for gymnastics

Warm up.

To carry out any of the gymnastics and breathing exercises described above, no special preparations are needed, however, I recommend doing a light warm-up of all parts of the body: hands, elbows, shoulders, neck, pelvis, knees and feet. After warming up, you should feel light and in a good mood!

Equipment.

Clothes for training are loose, but if you like tight T-shirts and shorts, then light ones so as not to hamper your movements and breathing.

Before training, do not eat for at least an hour. If you ate food that is difficult to digest (meat, legumes, etc.), then reschedule the workout. Do not sit down or lie down immediately after training, walk for 10-15 minutes.

Workout Examples

Exercises at home

Homework has one caveat - loved ones constantly interfere and the environment distracts you. These are important factors that can completely ruin the enjoyment of your workout.

Approach your study time responsibly so that you have the opportunity to calm down, avoid distractions, and have plenty of time.

If you only do breathing practices, then warm up first, get ready for the lesson, choose a technique that interests you and start the exercises.

If you combine several types of practices into one workout, then I recommend doing intense physical exercises first and breathing practices at the end.

It is important that immediately after finishing the workout there is free time to move from useful activities to household chores.

Exercises in the gym

Exercising in the gym is no different from exercising at home. Unless it will be easier for you to tune in to the exercises, because everything in the gym is created just for this!

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.

Ecology of life. I tried many ways to lose weight. I spent more than one year fighting obesity. Surprisingly, only one method worked for me - breathing exercises.

I have tried many ways to lose weight. I spent more than one year fighting obesity. Surprisingly, only one method worked for me - breathing exercises.

Its essence is that with proper breathing, oxygen is actively supplied to the blood, which speeds up metabolism and promotes fat burning, and also dulls the feeling of hunger. Honestly, I would never have believed it if I had not experienced the magical effect of the method on myself.

I’ll admit right away that I got involved in breathing exercises very gradually and with difficulty. I couldn’t get it into the system, resorting to exercises from time to time. But even this was enough for me to feel their miraculous power within a month. Over time, I forced myself to exercise regularly, and the results did not take long to wait. After another couple of weeks of active exercise and minor dietary restrictions (I only denied myself sweets and starchy foods), I lost 5 kg.

Here they are - my miracle exercises

Exercise "Wave"

The exercise should be performed before or instead of meals, for example, when you are overcome by an unbearable desire to eat. Deny yourself this for a couple of minutes by doing the exercise, and then, you see, the feeling of hunger will dull.

So, lie on the floor, bend your knees and relax. Place one hand on your stomach, the other on your chest and start breathing. While taking a slow, deep breath, puff out your chest and try to pull in your stomach. Then, after a short breath-hold, while inhaling, inflate your stomach and draw in your chest. In total, you need to perform from 40 to 60 complete inhalation-exhalation breathing cycles.

Exercise "Frog"

Sit on a chair, bend your legs at a right angle and place them shoulder-width apart. Place your elbows on your knees, clench your left hand into a fist, clasp it with your right. Rest your forehead on your fist. In this pose of Rodin's thinker, completely relax so that not a single thought remains in your head. Take a deep breath through your nose, filling your stomach with air, hold your breath for a couple of seconds and exhale through your mouth.

Adherents of breathing exercises recommend doing the exercise for 15 minutes 3 times a day.

Exercise "Lotus"

You can perform it while sitting on a low chair in a pose like in the previous exercise or with your legs crossed in Turkish style (classic lotus pose). I prefer the second option. Lower your crossed arms to the cross of your legs so that your left palm rests on your right. At this time, the tongue should rest against the area behind the upper front teeth. Keep your back straight and your eyes closed. For the first 5 minutes, breathe deeply, pay all your attention to this process - this is the so-called conscious breathing. For the next 5 minutes, as you exhale, relax completely, trying to breathe as silently as possible, while maintaining the depth of inhalation and exhalation. For the last 10 minutes, breathe at your usual rhythm, trying to relax and clear your thoughts as much as possible.

That's all. As you can see, the exercises are very simple and accessible. The main thing is to do them correctly and regularly, and the result will certainly please you. published

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