Breathing aerobics for weight loss: principles, techniques and exercises

The problem of being overweight affects many. However, not everyone is ready to give up their favorite dishes and actively participate in sports. At the same time, it is not necessary to exhaust yourself with training in the gym. In order to lose weight quickly and effectively, it is enough to master breathing exercises. Special exercises with correct breathing will allow you to lose weight every day without much physical exertion.

How do breathing exercises work?

Most health and weight problems are related to improper breathing. Normal daily breathing deprives a person of oxygen, as a result of which hypoxia develops, metabolism deteriorates, and a lack of energy occurs. Breathing exercises can correct the situation, which has many advantages:

1. The oxygen supply to the body, including the airways and blood, is increased. This improves metabolism and leads to active weight loss. All of this contributes to an increased energy exchange and expenditure of energy, which has a positive effect on the reduction of body fat.
2. The use of abdominal breathing. The average person breathes through the chest, which prevents the abdominal muscles from developing and thus contributes to fat deposition. When you breathe with your stomach, weight loss occurs with practically no physical activity thanks to the work of the abdominal muscles.
3. If you exercise regularly and follow the rules for performing breathing exercises, you can lose an average of 4 kg per month.
4. Improves blood circulation in the abdomen.
5. Decreases appetite, which also has a positive effect on weight loss.
6. The immune system is strengthened.

Are there any contraindications to weight loss through breathing exercises?

Basically, these exercises are useful for everyone. However, there are some conditions and diseases for which it is better to see a doctor before starting breathing exercises:

• after a caesarean section;
• postoperative period;
• recent spinal injuries;
• High blood pressure;
• Diseases of the cardiovascular and respiratory systems.

However, all of these conditions are not critical and allow you to perform exercises with a competent approach. In most cases, proper breathing technique can help get rid of many of these diseases.

A series of breathing exercises

The core exercises are based on ancient traditional Chinese techniques. It helps reduce body fat. If there are no problems with being overweight, then you don't even need to follow a special diet. If weight is critical, then it is better to combine such gymnastics with days of fasting.

The main exercises are as follows:

• Lie on the floor or sit in a chair. Regardless of the position you are in, it is important that your back is straight. In both cases, your feet should be completely on the floor. The legs are bent at the knees. Inhale slowly and deeply, straighten your chest and pull in your stomach. Hold your breath for a while (up to 10 seconds), then exhale and relax. Do up to 50 repetitions.
• Sit in a chair, straighten your back, spread your legs a little. Support your elbows on your hips, put your hands together, then rest your chin on your hands. Relax completely. Inhale through your nose while tensing your abdominal muscles. Then exhale and relax completely. Repeat the maximum number of times.
• Exhale as much as you can. Then take a slow deep breath, hold your breath for a few seconds, then breathe in all the way and relax by exhaling the air completely. It is advisable to repeat this exercise several times a day.
• Sit on the floor with your legs crossed so your feet are on opposite thighs. Place your right hand on your right thigh, turn your left hand, palm facing the ceiling, and place your right hand on top. Place the tip of your tongue against the roof of your mouth just behind your upper teeth. For the first 5 minutes, breathe slowly and steadily, trying not to think about anything. Then breathe at a normal pace at the same time to completely release the exhalation tension. After that you still have the same amount of time to breathe and concentrate fully on the breathing itself. At the end of the exercise you should have a strong need for sleep.

Breathing techniques for weight loss

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

1. Body flex. You can use it to perform any exercise. To do this, you need to first release all of the air from your lungs. Then fill your lungs with air all the way and exhale sharply. Hold your breath, do the exercise you want, count to 10, and then relax with a breath. You must exercise on an empty stomach using this technique and dieting in conjunction with this technique is prohibited. It is not necessary to breathe this way only while exercising, you can do it several times a day, while doing housework, at work, or just walking in the park.
2. Oxysize. This technique is more widespread abroad. Its main advantage is that almost anyone can do it. It consists of the following: inhale, then take 3 more short breaths and fill your lungs to the limit. Then exhale and take 3 more short exhalations to completely empty your lungs. Do at least 30 repetitions. Thanks to this exercise, metabolism improves and extra calories are burned much faster than with normal breathing.

Any breathing exercise is much more beneficial when done outdoors. If you can't exercise outdoors, you can exercise with the window open. The main purpose of breathing exercises is to oxygenate the body. This in turn improves all metabolic processes in the body. Therefore, even when you don't have time to exercise, you can just take a deep breath. You can do this anywhere and go about your daily activities at the same time.