Holding your breath for weight loss. Breathing exercises for losing belly fat: a complex for beginners. What's important to remember

Breathing ensures the functioning of the body. This kind of gymnastics helps to get rid of excess weight at home. The stomach is almost not involved in the breathing of adults. Because of this, the air does not reach the lower parts of the lungs, and already processed oxygen is not completely removed. The body is not supplied with the necessary amount of oxygen. So many systems begin to function worse, which leads to fat deposits. Learn to breathe correctly to affect the functioning of your entire body.

Do you want to lose weight? Looking for effective method get rid of excess fat on the stomach and sides? Breathing exercises - best method weight loss that you can master at home. Breathing exercises for the abs will help you quickly achieve maximum results without resorting to grueling workouts. gym. And proper breathing promotes the supply of oxygen to the body and starts the process of burning fat cells. You can learn how to do gymnastics for the abdomen and sides correctly from the article. To perform the exercises, no special equipment or assistance from a trainer is required.

What is breathing exercises

The technique is considered the simplest and most effective way to strengthen the abdominal muscles at home. The functioning of all internal organs becomes better. Doing breathing exercises will take very little time. As a result, you will gain a surge of energy and strength, rejuvenation and good health.

“Vacuum”: proper belly breathing (video)

1. Lie down on a flat surface. Place your hands on your lower abdomen. Exhale through your nose.
2. Inhale slowly. Use your hands to control the lowering of the diaphragm. The belly will become rounder. The lungs will be filled with air.
3. Don't pause. Exhale slowly. The diaphragm will rise and the stomach will retract as much as possible. The air will leave the lungs.
4. Help pull your stomach in using your abdominal muscles. Fix the position and breathing as much as possible.
5. Restore your breathing. Repeat the exercise 5 times.

Breathing exercises for losing weight on the abdomen and sides

Gymnastics helps increase metabolism. The volume of the stomach decreases due to the effective work of the abdominal muscles. Proper breathing helps relieve hunger.

"Frog"

Exercise “Frog” helps improve the condition of the body. During its execution, only the stomach is movable. Monitor your condition: if you feel any discomfort, take a break. Exercise for 15 minutes.

Technique:

1. Sit down on a chair. The distance between your legs should correspond to the width of your shoulders. Place your elbows on your hips. Squeeze one palm and place the other on top of the fist formed. Place your head in your hands. Relax.
2. Inhale slowly. Then exhale through your mouth. Hold for a few seconds until your stomach inflates slightly. Then slowly inhale and exhale again. Repeat the movement you have already mastered.
3. At the final stage, take a deep breath and stretch.

Breathing exercise “Frog”

"Wave"

The “wave” can be done both lying down and sitting. It is important to choose a breathing frequency that is comfortable for you. Exercises are considered starting exercises. Repeat this about 40 times.

Technique:

1. Lie down on a flat surface. Bend your legs knee joints. Place one palm on your chest, place the other on your stomach.
2. Follow correct breathing technique. As you inhale, straighten your chest, and as you exhale, straighten your stomach.

Breathing exercises for the abs in the lotus position

1. Stand up straight. Sit in lotus position. Keep your back straight. Do not use support. Lower your shoulders a little. Lower your head. Relax. Play gymnastics:
2. The body must remain stationary. Breathe deeply for 5 minutes.
3. For the next 5 minutes, don't think about how you breathe.
4. Continue to breathe naturally. Pay attention to your inhalations and exhalations. Exercise for at least 10 minutes.

To reduce belly fat: standing vacuum exercise

Breathe according to the technique below. Every day breathing exercises should be given 20 minutes. This way you will do a decent job on your abdominal muscles.

1. Stand up straight. While inhaling deeply, tilt your body forward slightly. Place your palms on your hips.
2. Exhale all the air while simultaneously drawing in your stomach as much as possible. There should be a feeling that your internal organs rise slightly towards the ribs. Tilt your head slightly down, lower your chin. It's like you want to hug him to your chest. But look straight ahead.
3. Keep your stomach pulled in for 20-30 seconds. Relax it slowly. Restore your breathing. Do 3-5 breathing cycles.

Technique:

1. Sit on a flat surface. Bend your legs. Point one knee up and place your hand on the other. Leave your free hand behind your back.
2. Exhale. Then inhale. Then exhale sharply, drawing in your stomach for 10 seconds. Take a breath.
3. Do 5 reps on each side.

Types of breathing

1. During chest breathing, the costal part of the sternum is involved.
2. When the diaphragm is activated during abdominal breathing, it ensures deep and complete inhalation. This is how people breathe at birth. And later they begin to breathe through their chest.

Types of breathing exercises that you can learn at home

• Yogis open the channels of perception by performing gymnastics. The connection between breathing and human development has been proven. The principle of yoga is to breathe exclusively through the nose. This system is called pranayama. This way you will achieve harmony and balance.
• The essence of kapalabhati is the need to breathe from the stomach. Close your eyes and relax. Straighten your back. Inhale and inflate your belly. As you exhale, pull your stomach towards your spine. Breathe like this 36 times.
• Perform nadi shodhana - breathe through each nostril alternately. Thumb close one of your nostrils. Through the other, inhale and exhale. Do five cycles. Then do the same with the other nostril. Then start breathing through both nostrils at the same time.
  Once the technique is mastered, inhale and exhale through one nostril, then the other. Alternately cover the right and left nostril. Perform 10 cycles.
• The “palms” exercise is quite easy to perform even for a beginner. Bring your hands to chest level. Turn your palms away from you. Squeeze them into fists while inhaling and exhaling sharply. Do it 10 times.
• To perform the shoulder straps exercise, the distance between the legs should be narrower than shoulder width. Make fists with your hands. Keep them near your waist. Inhaling, sharply lower your arms and unclench your fists. Concentrate tension in your shoulders and hands. Breathe for 10 cycles. Repeat 5 times.
• "Pump". Stand up straight. Take a breath. Tilt your body. Do not touch the floor with your hands. Slowly return to the starting position. Repeat 10 times. Complete 5 series.
• The breathing method of the Danish gymnast Müller comes down to continuous and rhythmic breathing through the nose. As a result, you will gain healthy skin, endurance and muscle tone. Perform the exercise for 6 cycles. Play 5 episodes. Place your hands on your waist. Straighten your back. Raise and lower your straightened legs alternately different sides.

• Perform breathing exercises regularly. Increase the load gradually. Concentrate on doing the exercise.
• An hour should pass between training and eating.
• Before class, stretch your neck muscles. Make several turns with your head in different directions.
• Arms and shoulders need to be relaxed.

Contraindications

Do not perform breathing exercises after a heart attack, stroke, or recent surgery. Before starting exercise, consult your doctor.

In life, we inhale air superficially and quickly. In this regard, the average person has oxygen starvation: Metabolism slows down and fat deposits accumulate, resulting in unnecessary pounds. 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 provides absorption into gastrointestinal tract useful elements obtained from products. Shallow breathing reduces absorption nutrients 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 defends itself against this harmful effects, 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- refusal of 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 towards 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, 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 according to the Jianfei system has its own focus and can be used in different time 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.

Breathing exercises for weight loss are collected from the best techniques and adapted for home use, so you can easily cope with them.

Follow all the preparation rules and start training. It will only take you 20-30 minutes a day, and within a week you will see positive results.

Exercise 1

First, of course, you should stretch your body a little and tone your muscles. To do this, do the simplest exercises, you can twirl a hoop around your waist, do push-ups, squats, or pump your abs. Spend 5-7 minutes actively warming up.

Exercise 2

Now, let's start breathing.

Since the warm-up was quite active, you probably experienced shortness of breath, which is quite natural. Let's get rid of it. Take a deep breath and slowly exhale. Repeat this several times, and your breathing should return to normal.

If you have not fully recovered, then take a deep breath and begin to exhale oxygen in short sharp bursts. You should now be completely free of shortness of breath.

Exercise 3

So, now let's massage the internal organs.

Take a deep breath and hold your breath. It is advisable to hold for at least 30 seconds, ideally 60.

Now you should exhale almost completely and hold your breath for at least 10-15 seconds. Restore your rhythm, catch your breath, and repeat the exercise several times.

Exercise 4

Let's add squats.

Your task is simple - take a breath, sit down, stand up, and exhale.

Do at least 10 squats. Now you should do it as follows: draw air into your lungs when you stand, and release it when you sit down. You should also do 10 squats.

And the final stage of the exercise: Take in air when you are in a standing position, squat, exhale, inhale, stand up, and exhale oxygen. In practice, this is quite simple, but the results of such squats are stunning.

Exercise 5

Take a deep breath through your nose, and exhale through your mouth, but as if you want to extinguish the flame of a candle. This means that you should inhale slowly, but exhale should be long but sharp.

For greater effect, imagine that there is a candle in front of you, and you cannot blow it out, so you have to exhale heavily on it. This same breathing exercise should be done in a lying position, in squats.

You should also take the position. As if you were bending down to pick something up from the floor. Stay in this position and repeat the breathing technique several times.

Exercise 6

The following breathing exercise for weight loss is also effective.

Raise your arms up as if reaching for something and inhale deeply through your nose. Hold your breath for 5 seconds, then bend down sharply, stretch your arms freely, and exhale sharply through your mouth.

Repeat this exercise 5 times. Be careful, it may make you dizzy.

Exercise 7

This is “relaxing breathing” and should be done at the very conclusion of the complex.

Take a full deep breath, raise your arms up and spread them to the sides, taking the shape of a cross. As you exhale, return to the starting position.

Repeat the relaxation breathing technique several times and you are done.

So, with the help of such exercises you can normalize your metabolism and get rid of extra pounds.

Breathing exercises for weight loss take only 20-30 minutes, but will give a gorgeous and effective result. Of course, if you have health problems, it is better to consult your doctor to see if you can perform them.

And in all other respects, they will only bring you benefit, which is what we wish for you!

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Types of gymnastics

There are many different breathing techniques available, and each has its own pros and cons. Today the following techniques are widely practiced:

• bodyflex, the most common technique that works only with breathing, without the use of physical exercises;
• Strelnikova’s gymnastics, created at the beginning of the last century in the Soviet Union, is unique in its kind, helping to reduce weight and even cure some diseases;
• Chinese Jianfei technique, characterized by targeted and targeted breathing exercises;
• Oxysize is a complex that includes, in addition to establishing correct breathing, the rhythm of which cannot be lost during the entire process, all kinds of exercises that accelerate metabolism;
• Popov’s exercises, which were developed for those who want to lose weight accumulated during pregnancy, remove folds in the abdominal and lumbar region.

The choice of breathing exercise methods largely depends on the goals pursued by the client, medical indications, and advice from the trainer. Beginners should prefer a comprehensive routine that does not require a specific physical form.

Description of Jianfei practice

Breathing exercises for weight loss are based on only three sets of exercises. We will describe each of them in more detail so that you can start practicing breathing exercises as quickly as possible. Let's make a reservation that it is preferable to exercise between meals or an hour after meals.

Description of the frog exercise

Start the set of exercises in a sitting position, for this you will need a chair. Place your feet so that they are shoulder-width apart, it is advisable to maintain a right angle between the shin and thigh

It is important to think only about what you will do, that these exercises will really help you. Next, place your elbows on your knees, palm right hand grab your left one

You need to rest your head on the resulting fist, closing your eyes. Try to be as relaxed as possible, this is extremely important.

After a small preparatory stage, you can proceed directly to the breathing itself. You need to take a full belly of air through your nose, exhale through your mouth, then through your nose, doing this alternately

It is important to hold your breath for a short time, just a few seconds is enough, no more. The total duration of the exercise usually does not exceed 10-15 minutes, the number of repetitions per day is 3-4 times

If you feel weak and dizzy, you should not breathe so deeply; you can also reconsider your breathing rhythm. It is important that the chest rises smoothly and evenly, and that the air is drawn through the stomach.

Description of the lotus exercise

We begin the set of exercises also sitting, on the same chair. The starting position can be “frog” or “Buddha”. The difference is that your feet should be in front of you on the floor. You need to place your palms on your knees so that their outer side faces your face. At the beginning of the exercise (the first 3-7 minutes), you just need to breathe evenly, making pronounced inhalations and exhalations

As in the previous case, it is important to think about what you are doing. Make sure that the stomach and chest remain at the same level, that is, they should not radically change their position

Such self-control is the fundamental rule of conscious and controlled breathing, which so successfully promotes weight loss.

After this, the next time interval (another 3-7 minutes), you need to try to breathe, as you usually do in everyday life. Try to achieve maximum relaxation during exhalation, while inhalation should be almost silent. You need to breathe like this for 7-10 minutes, without adding control to this process. You can alternate these two parts of the lotus exercise, doing them for several minutes.

Description of the wave exercise

We begin the breathing exercise by lying on our stomach. If you are doing breathing exercises for weight loss not at home, that is, you cannot lie down, you can take a standing or sitting position, although this is undesirable. You need to relax as much as possible and immerse yourself in your thoughts. Legs need to be bent at the knees and feet placed on the floor. If you are lying down, then simply stretch out your legs and arms. Then one hand should lie on the chest, the second on the stomach, this is necessary in order to monitor the technique of performing the exercise.

The inhalation should be slow, the stomach should be pulled in and the chest raised. You need to hold your breath for a while. After holding your breath, exhale, inflating your chest as much as possible. There should be at least 40 such repetitions, more possible

It is important to maintain one tempo, without speeding up or slowing down the breathing rhythm. If you feel dizzy, take a break and try to breathe less frequently.

To summarize, let’s say that breathing exercises for weight loss are simply a panacea for those who want to get rid of excess weight, get in shape, and improve their health at the same time. Enjoy losing weight using breathing exercises, and the results will not be long in coming.

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The essence of the methodology

It is known that there must be a constant balance in the blood between oxygen and carbon dioxide. Besides, Scientific research showed that the breakdown of subcutaneous fatty tissue, as well as the elimination of cellulite, is achieved due to an increase in the concentration of oxygen in the tissues of problem areas.

The technique of proper breathing assumes that first, carbon dioxide accumulates in the blood, as a result of which oxygen molecules are separated from hemoglobin. After this, through increased blood circulation, free oxygen enters those places where the greatest muscle tension occurs, and accordingly, the process of intensive fat breakdown begins.

Breathing exercises for losing belly fat

Every woman wants to lose weight without heavy loads, eating whatever she wants. Breathing exercises, according to experts, help to remove extra pounds from the waist, spending only 15 minutes on proper breathing.

People breathe starting from the first seconds of their lives. This happens on a subconscious level and does not cause any particular difficulties. But few people know that improper breathing is the cause of many serious health problems.

Among the main causes of improper breathing it is worth noting:

• regular stress;
• too intense rhythm of life;
• air pollution.

The main task of this gymnastics is to restore proper breathing, learn to take not only shallow breaths, but deep ones. There are many names for such gymnastics: bodyflex, jianfei, simply “breathing exercises for the abs,” etc., but their essence remains the same - light exercises associated with training the respiratory tract, which contribute not only to the overall health of the body, but also to effective weight loss.

The most popular complexes are:

Inhaling air through your nose, you need to slowly count to 4, while inflating your stomach, then hold your breath, count to 15 and exhale through your mouth, counting to 8 in your head and drawing it in.
Inhale, pause, exhale. But this time you only need to count to 4. First, counting to 4, inhale the air, then hold it (and count to 4) and, accordingly, exhale, also counting. These actions can be performed not only while sitting, but also while standing. It is advisable to do at least 10 repetitions.
The following action should be performed while sitting on a hard chair, keeping your knees at an angle of 90° and your feet pressed to the floor

It is very important to keep your back straight. You need to inhale slowly, while inflating your stomach, then exhale even more slowly.

It is recommended to repeat this breathing pattern at least 10-15 times.
Lie on your back, press your feet to the floor, bend your knees, put your right hand on your waist and your left hand on your chest. When inhaling air, you should straighten your chest, but at the same time lightly press on your stomach. When exhaling, on the contrary, lightly press on the chest, inflating the tummy. 10-20 repetitions will be enough. After several training sessions, you will be able to change your position and learn to breathe this way while standing.

Exercises for weight loss

The easiest

The most basic exercise, which is easy to do at first, is done this way:

We inhale air for 4 counts, hold it for 4 counts, exhale for 4 counts. Repeat 10 times. We perform it three times during the day, preferably in the fresh air.

Now let’s get acquainted with the Chinese breathing exercises Jiangfei, which translated means “lose fat.” This exercise is so useful that it improves metabolism in the body, reduces hunger, regulates blood circulation, and relieves fatigue. Well, losing belly fat, of course, is just around the corner.

"Wave"

The “Wave” breathing exercise is performed before meals, and possibly instead of meals, as it helps reduce hunger.

Option 1 - performed while sitting on a chair. Place your legs together, bending them at right angles. Straighten your back, relax your muscles. Inhale slowly, hold your breath, and exhale slowly. One cycle requires 60 repetitions.

Option 2 - performed lying down. Bend your knees and place your feet shoulder-width apart. Place one palm on your chest and the other on your stomach. Next, inhale, hold your breath, exhale - do as in the first option.

Do it with pleasure, each time convincing yourself that you are helping to lose weight, improve your body’s health and shape your figure. You can also add some posture exercises at home.

"Frog"

“Frog” is designed to calm the nervous system, at the same time regulates metabolism, prevents dizziness during dietary nutrition. Sit on a chair, legs bent at right angles, spread shoulder-width apart. With the palm of your right hand, clasp the fist of your left hand. Place your elbows on your knees and your head on your fist. Relax, smile, calm down. Inhale through your nose, tightening your stomach, exhale, relax your stomach. Repeat this exercise several times. Exhale twice, take a slow, long breath, hold your breath, then take another short additional breath and exhale.

Perform 15 minutes a day 3 times, at the end of each repetition cycle, close your eyes, rub your palms, make movements as if washing your face and hands several times. Open your eyes, clench your fists and stretch.

"Lotus"

The Lotus exercise helps relieve fatigue, regulates metabolism, and helps to achieve a more flexible and slender waist. Starting position: Buddha position. Place your hands, palms up, in front of your stomach so that left hand appeared above the right one. The tip of the tongue should rest on the alveoli.

Stage I – concentrate on natural, easy breathing for 5 minutes.
Stage II - breathe casually for 5 minutes, while exhaling - relax as much as possible.
Stage III - breathe naturally for more than 10 minutes, think only about breathing, enter a trance state: complete relaxation and peace.

Perform “Lotus” several times a day. It is most useful to do it before bed.

The right attitude and a little effort, and with breathing exercises you will achieve weight loss in the abdominal area without dieting and compromising your own health!

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Breathing exercises by Strelnikova, what cures, its benefits and harms

The main principle that allows you to lose extra pounds when performing Strelnikov gymnastics exercises is the active saturation of the body with oxygen, under the influence of which fat cells begin to actively burn.

In addition, saturating the body with oxygen helps normalize metabolism, which also has a beneficial effect on the process of losing weight and the general condition of the body.

Strelnikova’s breathing exercises are suitable for people of any level of fitness and health, for children and adults, as well as for lazy people who do not want to spend a lot of time on sports.

Strelnikova’s method of breathing exercises is radically different from other breathing exercises:

While most breathing techniques focus on correct inhalation, Strelnikova’s gymnastics focuses on exhalation, as well as prolonged breath-holding.

One of the postulates of Strelnikova’s system states that inhalation should be sharp and energetic and should be done through the nose. The chest should not expand.
Despite the need to hold your breath during exercises, classes according to Strelnikova’s system provide for extremely smooth exits, without sudden expulsions of air from the lungs.
The chest compressed during inhalation contributes to the active saturation of the body with oxygen, which has a positive healing effect on the body.
In addition to the positive effect on the body, Strelnikov gymnastics classes give good mood and a surge of strength. Regularly performing exercises using the Strelnikov method has a number of undeniable advantages:

Regularly performing exercises using the Strelnikov method has a number of undeniable advantages:

• The functioning of the body's respiratory system is normalized.
• The vocal cords are completely restored and have a beneficial effect on the voice.
• A comprehensive drug-free healing of the body occurs, mood and well-being improve.
• Powerful prevention of many diseases of internal organs is carried out.
• Body weight and volume are reduced.

However, for all its positive qualities, Strelnikova’s gymnastics is not without certain disadvantages. Before starting classes, you should consult with your doctor about the advisability of such exercises for you personally.

Strelnikova’s breathing exercises, in addition to broad indications for use, also have a number of contraindications in which its use is strictly prohibited:

• injuries and congenital defects of the spine and head;
• acute diseases of the upper spine;
• increased risk of internal bleeding;
• increased body temperature;
• blood pressure problems and some blood diseases.

Technical performance of breathing exercises

How to remove your stomach with breathing? And is this possible at home? Doctors say there is nothing complicated about it. To perform such a workout, it is enough to allocate half an hour a day. Breathing exercises do not require any equipment or the help of an experienced instructor.

Breathing exercises for the abdomen are based on preparatory measures and basic techniques.

1. Exercises are performed constantly, preferably at the same time.
2. The best time to conduct it is considered morning hours After sleep.
3. Provide yourself with fresh air during class. Instructors advise doing the exercise on the street or balcony.
4. Do not train immediately after eating. Start the process one to two hours after your meal.
5. During this time, you are allowed to drink water.

There are several methods that affect proper breathing for losing belly fat. You can learn the skill with the help of advice given by experts.

• A supine position is assumed. Hands go down to the bottom of the peritoneum. All air is exhaled through the nose.
• Then the air is gradually inhaled. While doing this, keep an eye on your diaphragm. It should go down. Thanks to this movement, the lungs are completely filled with air. Everything is controlled by hand. The stomach is inflated.
• Without holding your breath, the air is gradually exhaled. At this moment, the diaphragm begins to rise up. And the stomach should fall inward. The lungs become empty.

When performing movements, follow some recommendations.

1. A person should feel like abdomen fills with air. In this case, the chest remains motionless.
2. The workout is done calmly and smoothly.
3. If the exercise is being done for the first time, then you should not start with deep breaths. This process can lead to dizziness. To do this, you will need to perform the training several times to bring everything to automaticity.
4. The duration of the first lesson is 1 minute. Then it increases by 30 seconds. But remember, the duration of one session should not exceed more than 5 minutes.

Proper breathing for losing belly fat will provide the body with oxygen saturation and strengthen the abdominal muscles. In addition to all this, respiratory activity will improve blood flow, cleanse the blood, and activate metabolic processes.

Based on numerous reviews from people, we can conclude that this workout is quite enough to make your stomach flat and create beautiful, sculpted abs.

What is efficiency?

You can really lose weight, as weight loss will happen before your eyes. In this case, no effort will be made on your part. Why does ordinary breathing technique have such a miraculous effect on the human body?

As a result of the correct inhalation and exhalation technique, the body receives a huge amount of oxygen, which improves the metabolic process. It is a well-known fact that the gastrointestinal tract works much better when you enrich each breath with a sufficient amount of oxygen. If there is a deficiency of oxygen, the metabolism will be slow, which will contribute to the deposition of fat under the skin.
Breathing has a beneficial effect on the process of assimilation and digestion of food, thus its conversion into energy also occurs faster. During the release of energy, active breakdown of fat cells occurs, which is what women want to achieve in order to lose weight.
By breathing correctly, you have a real opportunity to clear away accumulated toxins and also prevent further accumulation. Thanks to this, fat deposition will not occur as actively.
A balanced amount of oxygen oxidizes fat in the human body. This is explained by the fact that a person usually uses only one third of his lungs. If you unleash their full potential, the fat burning process will go faster.
The last thing worth mentioning is that proper breathing helps reduce the amount of stress hormones

This is very important, since it is stress that often forces us to eat more than the body needs.

In general, we can say that this technique is very simple and accessible to every person. All exercises are natural and do not strain your body, but rather promote maximum relaxation. If you are still in doubt, take a simple test that will help you find out whether you need this exercise system.

Diaphragmatic breathing

The diaphragm is a muscle involved in the breathing process. It is located between the thoracic and abdominal sections of the body. As you inhale, the lungs expand and the diaphragm lowers. And as you exhale, the diaphragmatic muscle contracts and helps the lungs completely expel carbon dioxide.

Inhale: the chest expands forward (not upward), the diaphragm lowers. Exhale: the diaphragm rises, the chest contracts

If the diaphragm is not involved in breathing, then over time the lungs become less elastic and they stop absorbing the required amount of oxygen. Breathing becomes shallow, internal organs and all life processes suffer: toxins and fat accumulate

Therefore, it is important to learn to breathe so that the diaphragm is involved in the process

What is the effect of breathing exercises on the body?

According to research, there is a very close relationship between the processes of losing weight and saturating the body’s cells with oxygen. There is a lot to confirm this real examples from the lives of losing weight people.

Breathing exercises by Korpan, Strelnikova and Jianfei have a beneficial effect on the functioning of the body:

• help curb hunger between main meals;
• improve the functioning of the digestive organs and systems, promoting the absorption of nutrients;
• break down fat cells, maintaining the level of acid-base balance, which, in turn, ideally copes with the breakdown of fat cells;
• ensure timely removal of harmful substances from the body;
• strengthen the immune system;
• give strength and vigor;
• normalize the functioning of the central nervous system, relieving excessive nervousness, fatigue and depression.

Like the Chinese Jianfei gymnastics, the breathing exercises of Alexandra Strelnikova and Marina Korpan are based on a very important prescription: specific breathing, which must be learned, forces oxygen to be “supplied” to the blood cells much faster, which helps speed up metabolic processes and break down fat deposits. At the same time, the abdominal breathing technique is much more effective than chest breathing, since the diaphragm is more tense when inhaling and exhaling using the stomach.

This opens up the lungs, allowing them to increase in volume over time.

At the same time, the abdominal breathing technique is much more effective than chest breathing, since the diaphragm tenses more when inhaling and exhaling using the stomach. This opens up the lungs, allowing them to increase in volume over time.

Contraindications when performing breathing exercises

Breathing practices, especially those involving breathing cessation, are not for everyone. Restrictions apply to a number of diseases and conditions:

• brain damage;
• blood diseases;
• kidney or liver stones;
• recent stroke;
• thrombosis;
• high pressure;
• myopia;
• oncological diseases;
• aggravated chronic diseases.

Pregnancy, lactation, myopia are incompatible with most breathing practices. However, there are separate gentle complexes that can be performed for pregnant and lactating women, as well as for people with poor eyesight. But before starting classes, you should consult your doctor.

Normal everyday breathing is superficial; it does not fully satisfy the needs of the human body. Impaired oxygen supply to the body slows down all processes. Breathing exercises for weight loss - safe method eliminating excess lipid deposits, it does not require exhaustion by physical activity.

There is no doubt about the benefits of breathing techniques. Mainly, this is a centuries-old practice of eastern peoples. Millions of people from all over the world have experienced these methods. Having, regardless of age category, the quality of life is complicated and failure occurs in systems and organs. Special breathing techniques, when following the recommendations, activate functions that are significant for weight loss and for a full life:

• Suppresses the desire to eat;
• Improves the digestive process;
• Break down lipid accumulations;
• Tone;
• Helps strengthen barrier functions in the body.

To speed up the process of burning lipids, spend 15 minutes on breathing exercises for weight loss.

Kinds

Many types of breathing exercises have been developed. An interested person can choose a technique taking into account his capabilities and individual preferences. The most popular and widely used are described below.

Bodyflex

The Program includes: aerobic breathing and a selection of specially designed exercises and poses. Performing all actions smoothly, at a slow pace, creates a greater load than when jogging or visiting the gym. During the execution of the program, diaphragmatic breathing is used, accompanied by loud sounds. When performing breathing exercises, air is passed through the nose, exhaled through the mouth and one breathing movement continues for up to 22 seconds.

Breathing technique:

• The lips are pulled forward and slightly rounded. They exhale all the air, after which they try to exhale all the remaining air;
• Inhale a stream of air quickly and deeply;
• Breathing is held (3 sec.);
• Open the mouth wide, strain the diaphragm and abdominal muscles, exhale, accompanied by the sound “p-a-x-x”;
• Hold your breath for 8 counts. The abdomen is pulled in as far as possible;
• Inhale at full strength, relaxing the muscles. The sound should be “s-sh-sh”.

The effectiveness of breathing for weight loss was noticed after the first lesson. Blood circulation improves, the body is saturated with oxygen. Intensive breakdown of lipids occurs, and the psycho-emotional state improves. There is an improvement in the general condition of the body, a charge of vivacity and a surge of energy are felt.

Include three types of physical activity:

• Isometric - developing one muscle group;
• Isotonic - working through several groups;
• Stretching.

Thus, by performing proper breathing for weight loss, achieving the desired effect will not be difficult.

Affordable aerobic respiration Every cell is saturated with oxygen, which helps accelerate metabolic processes, improve lymph flow and remove toxic compounds. During exercise, the stomach contracts more intensely and its volume becomes smaller. Due to active breakdown, the subcutaneous layer of fat gradually disappears.

As a result:

• Body volume decreases;
• The full functioning of all body systems is launched;
• Skin regeneration and rejuvenation occurs;
• The body becomes more flexible.

There is no cost required to perform the exercises large quantity time. This is a universal complex that has no age restrictions.

Not a single intense workout (running, aerobics) will give such results as an hour of bodyflex. During breathing exercises, 3500 kcal are burned, and in 7 days of training the volume is reduced to 10 cm.

Before choosing bodyflex, you should familiarize yourself with the contraindications; not everyone can use such a high load.

The bodyflex technique will have to be abandoned if:

• Pathological changes in the myocardium and blood circulation;
• Arterial hypertension;
• The presence of implants in the spine and after spinal surgery;
• Inflammatory processes occurring in acute form;
• Infectious diseases;
• Chronic pathologies that occur with exacerbations;
• Neoplasms;
• Bleeding of any etiology.

Important! In order not to provoke an attack of nausea and vomiting, you should refuse to eat before performing the bodyflex complex. The interval between exercise and eating is about 3 hours, but not less than 1.5 hours.

It is necessary to understand that mastering the technique requires patience and time. Full training is possible only after 4 weeks of training.

Oxysize

Oxysize is one of the newest techniques, differing from others in its softer approach. This set of breathing exercises is suitable for everyone, as there are no contraindications to it. The best results can be achieved by people with excessive accumulation of lipid deposits. To fight with muscle mass, the method is not calculated.

How to breathe correctly:

When performing techniques, they combine continuous breathing from the diaphragm and stress on specific muscle groups. Breathing is performed in this way:

• Inhale;
• Exhale three times;
• Exhalation;
• Inhale three times.

You should not hold your breath during exercise. During training, there are no techniques that require you to pull in your stomach. The stress from oxysize is minimal for the body.

By systematically performing this technique, the problem of excess weight is solved. Global changes in weight loss are difficult to achieve, but it should be noted that the goal of the technique is to reduce body volume. The best results can be achieved with. The creator of the method recommends eating 4 times, mainly with natural products. Calories of food consumed should not be more than 1700.

As a result of the classes, the figure is corrected, subcutaneous fat is eliminated and areas with cellulite are eliminated. Losing excess weight has a positive effect on general state body.

Breathing exercises by Strelnikova

This technique was developed for medical purposes. A set of exercises supports the respiratory system well and improves respiratory function. Strelnikova’s gymnastics are intense. There are many quick movements in it, after which they tend to inhale air currents, not allowing the chest to expand.

For getting required result it is necessary to follow the recommendations:

• Particular attention should be paid to inhalation. It is done abruptly and is accompanied by a noise similar to sniffing;
• Exhalation is the next step after inhalation. You should not hold your breath. The process happens quite naturally;
• The tempo of the marching step is set, with all the main actions performed while inhaling;
• The strength of the load, approaches and inhalations, is increased gradually. The number of approaches should always be a multiple of the number of breaths;
• No more than 5 seconds are spent resting between exercises.

As a result of training, metabolic processes in the body are accelerated, the blood is saturated with oxygen, and this contributes to:

• Consumption of internal energy accumulations;
• Elimination of stagnation;
• Improving blood circulation and lymph circulation;
• Breakdown of the lipid layer. Fat is converted into energy;
• The psycho-emotional state becomes stable;
• The tone increases.

By performing breathing exercises according to Strelnikova, stable results are achieved. Having reached the goal, the necessary parameters are not lost over time. In addition to the fact that the figure becomes graceful, the body becomes healthier, the barrier functions of the body are strengthened, and the development of serious illnesses is excluded. Despite the mass positive qualities, Strelnikova’s set of breathing exercises has a number of contraindications:

• Complex cases of pathological processes;
• Acute illnesses accompanied by hyperthermia;
• Thrombophlebitis occurring in acute form.

By adhering to such a system, good results are achieved, but one should not forget about a balanced diet and healthy products nutrition.

Chinese gymnastics jianfei

By using Jianfei breathing exercises for weight loss, you get rid of the desire to eat or significantly dull this annoying sensation. The respiratory system is carried out using abdominal breathing. Simultaneous performance of three exercises and diaphragmatic breathing is the main technique.

It is worth emphasizing that such exercises are a whole philosophy that allows you to create a beautiful body and harmony of the soul. Before performing the complex, it is important to disconnect from extraneous thoughts. All that matters at the moment of execution is the goal and the method of achieving it.

Execution technique - useful actions:

Jianfei is a gradual combination of upper and lower breathing:

• “Wave” - inhale slowly and deeply, raise the chest and draw in the peritoneum. Stay in this position for a second, then exhale, sticking out your stomach and drawing in your chest. Breathing exercise suppresses the desire to eat, helps you quickly get full, and satisfy the feeling of hunger;
• “Frog” - inhale and exhale alternately oral cavity and nose, holding your breath for 3-5 seconds. At this stage, the abdomen feels completely filled with air. Thus, blood flow in the body is improved, metabolism is stimulated, and digestive function is adjusted;
• “Lotus” - breathing technique is performed three times. First 5 min. Inhalation and exhalation are controlled. Breathing should be deep, unhurried, and not lead to movement of the chest and peritoneum. At the next stage, 5 minutes of breathing occurs in any form. The third stage is similar to the first, relaxing exhalation. Next, over the next 10 minutes, breathe naturally and without force. “Lotus” gives strength, eliminates fatigue, tones and improves the psycho-emotional state.

As a result of systematic exercise, the respiratory function of organs and tissues is ensured, the water-salt balance is accordingly normalized, the immune system is strengthened, and metabolism is improved.

By performing the exercises systematically, according to the recommendations, you can smoothly lose excess weight. All processes start after the first lessons. But a tangible result (10-12 kg) is noticed after 3 months of breathing using this technique.

Contraindications:

• Gestation period;
• Pathologies of the spinal column;
• Predisposition to internal hemorrhages.

“Lotus” is a posture for meditation. It is performed before or after meals. There are no restrictions regarding food. If we talk about the “wave” and “frog”, then the exercises are performed on an empty stomach.

Qigong

Qigong is a product of Taoist psychopractices. Traditional exercises are performed to restore a healthy balance between mind and body. They include various techniques, but if we are talking about getting rid of excess weight, breathing techniques should be combined with special dietary nutrition.

The diet has its own principles and it is important that the harmony of tastes be maintained. Meat should be avoided, and it is also important that there is no oversaturation during food consumption. The last meal should be 4 hours before bedtime.

It is important to learn how to breathe correctly, as there are many types of breathing in this system. Below are just a few of them (the main ones).

Breathing technique:

• Natural - soft, long breathing, shallow and free;
• Abdominal (direct). The abdomen takes part in the breathing process; it protrudes when inhaling and retracts when exhaling;
• The reverse is performed similarly to the direct one, but exactly the opposite. When inhaling, the abdominal muscles retract; when exhaling, they protrude;
• With delays - after inhalation or exhalation. The duration of the interval can be arbitrary;
• Latent is also called filamentous, since breathing technique practically invisible to others.

Gygung is a serious trend, elements of which are used by fitness trainers for their training. Exercises are divided into categories:

• To statics;
• On dynamics;
• On balance.

The approach to each of the proposed exercises does not tolerate fuss, but requires intensive study.

Each element of training helps enrich the blood with oxygen, relieves stress and excessive irritability, and stimulates metabolic processes. By systematically performing the respiratory complex, they prevent the appearance of many ailments and are cured of pathologies caused by obesity. In the process of losing weight, the skin tightens and becomes more elastic and firm.

Zigong - used to eliminate specific problems. The possibilities of this breathing exercise are endless.

Who are these exercises contraindicated for:

A tired body, non-compliance with the daily routine and rest, emotional turmoil is a reason to cancel exercises. The effect is felt only in a calm state.

Contraindications:

• Fatigue of the body;
• Nervous disorders;
• Dysfunctions of the musculoskeletal system;
• Abnormal development of the spinal axis;
• Exacerbation of chronic ailments;
• Therapy with potent drugs;
• After surgery;
• Hyperthermia or hypothermia and a large deviation from the norm;
• Professional sports, heavy loads.

There are no contraindications if the exercises are carried out under the watchful supervision of the Master.

General rules for performing breathing exercises

All breathing exercises are effective, you just need to do them correctly and systematically. They must complement the usual way of life, and for this it is important long time don't interrupt the course therapeutic exercises. Also general rules for all breathing exercises is:

• Good mood, stable psycho-emotional state;
• Flow access fresh air. The best effect is achieved by exercising in a park, forest, or on the shore of a pond;
• Start with the easiest exercises and gradually increase the load;
• Focus on breathing;
• Slowness in performing exercises;
• Unpleasant sensations and discomfort are a reason to interrupt the workout and consult a doctor.

We all know that physical activity is necessary to lose weight. But what should those who do not have the time and opportunity for full training in the gym do? An alternative could be breathing exercises for weight loss, which do not require a lot of effort and take a little time, but, nevertheless, it is really effective. How does it work, and how to breathe to lose weight? Let's try to figure it out.

Breathe correctly to lose weight. This seems strange to many, because it seems that there is no connection at all. Nevertheless, it is there, and very close. The essence of breathing exercises is to return to natural breathing. Breastfed babies always breathe deeply, with their stomachs, and they Active participation the diaphragm takes over in the process. The lungs are completely filled with air and are completely released from it when you exhale. As we grow older, we lose this ability and breathe through our chest. In this case, the diaphragm and lower parts of the lungs are involved in this process very little, the air is not completely exhaled.

But full saturation of the body with air is extremely important, in particular for losing weight. Due to the fact that the cells receive enough oxygen, the body metabolism accelerates, respectively, fats are burned more actively. Improves digestion, from the body waste and toxins are actively removed. Oxygen promotes the oxidation and breakdown of fat. Another benefit of breathing exercises for weight loss is that they calm, reduce the production of stress hormones, while simultaneously increasing the production of happiness hormones. As a result, we fight depression, feel calmer and more harmonious, getting rid of the need to eat away stress.

Breathing exercises are beneficial for the body as a whole, and it has the following advantages:

• reduces hunger;
• stimulates digestion;
• breaks down and oxidizes fat cells;
• provides the body with additional energy resources;
• increases the body's defenses;
• helps cleanse the body of harmful substances;
• calms down.

What is the name of breathing exercises for weight loss? It all depends on the technology. The most popular trends today are bodyflex and oxisize. Learn about bodyflex with Marina Korpan in. Both work with full breathing, but there are certain differences. It takes only 15 minutes to complete both complexes. In bodyflex, the essence is to hold your breath for 8-10 seconds after taking a deep exhalation. Exercises are done specifically during the delay. With oxidation, short “inhalations” and “exhalations” are made. That is, taking a deep breath, we take three small breaths, and, after exhaling deeply, we take three short breaths.

Preparing for breathing exercises

Breathing exercises for weight loss will help you get in shape in just 15 minutes a day. It does not require a trainer, special equipment or clothing.

Breathing exercises have contraindications. You should not exercise during pregnancy, increased intracranial pressure, bronchial asthma, glaucoma, certain heart and vascular diseases, or after recent operations. If you have any diseases, be sure to consult your doctor first.

How to properly do breathing exercises for weight loss, It is important to consider the following rules:

• You need to exercise regularly. In the process of losing weight - every day, and when you have already achieved results, you can do exercises three times a week to consolidate it.
• Do not exercise immediately after eating. In general, the best time is in the morning on an empty stomach. You can drink water during class.
• It is important to provide yourself with a sufficient supply of oxygen. Ventilate the room in which you will practice. In the warm season, it is ideal to do gymnastics in an open space.

It is recommended to start with one exercise, with the help of which you will accustom yourself to proper breathing.. Lie on your back, place your palms on your stomach, inhale and exhale slowly and deeply. As you inhale, your diaphragm should smoothly fall down towards your legs, and your stomach should inflate to the maximum. As you exhale, the diaphragm moves upward towards the head, and the stomach retracts. It is important to use the stomach as much as possible, while the chest should remain almost motionless. You need to inhale exclusively through your nose, and exhale through your mouth.

To begin with, it is enough to do the exercise for a minute, gradually increasing this time. If you are unaccustomed to breathing correctly, then at first you may experience weakness and dizziness. Only after going through the preparatory stage and mastering the basic principles of proper breathing, you will be able to include other exercises in the complex and fully perform them.

You should not start a full set of exercises without being prepared. Otherwise possible Negative consequences in the form of dizziness, hyperventilation and even loss of consciousness. It is important to start breathing exercises gradually. Even one exercise, performed fully, will help you lose weight. Fat will begin to be burned already at the preparatory stage.

How to lose weight with breathing exercises: exercises

Breathing exercises for weight loss combine the basics of proper breathing with working different muscle groups. This allows oxygen access to fat cells, so they will begin to be actively burned. The muscles will become stronger, which will ensure a decrease in centimeters in problem areas.

Marina Korpan system

The exercises developed by Marina Korpan will help you notice obvious results after just two weeks. The woman is the author of the method and book “How to remove belly fat.” At one time, she herself got rid of excess weight, so all the principles of gymnastics were proven to her herself. The basic principles in this case are as follows:

• Inhale smoothly through your nose, then take two more short breaths, then a long exhale and two short ones. Try to engage your stomach as much as possible while keeping your chest still. It is necessary to repeat 2-3 times.
• Inhale through your nose and exhale through your mouth, deeply and slowly. As you exhale, pull your stomach toward your back, while inhaling, push it forward. Repeat the exercise 3-4 times.
• Take a deep breath, lower your head and draw your stomach in tightly. Then, as you exhale, empty your lungs as much as possible of air and hold your breath for a few seconds. Repeat three times.

Marina Korpan offers a wide list of exercises for different parts bodies. She also insists on the importance proper nutrition, recommends avoiding fatty, fried and salty foods. There is no need to adhere to strict diets and strict restrictions. Eat in small portions: small portions and often.

Alexandra Strelnikova's system

It was developed in the middle of the last century. Strelnikova, being an opera singer, originally developed it for voice restoration. A little later it was discovered that this technique is useful for diseases of the heart and blood vessels, disorders of the nervous system, problems with the respiratory system, gynecological and urological diseases and it also helps you lose weight.

The essence of the technique is that you need to inhale through your nose, actively, noisily and quickly, and exhale, on the contrary, through your mouth, slowly and effortlessly. In this case, while inhaling, the chest should contract, not unclench. Direct exercises are done while inhaling.

The Strelnikova complex includes 11 exercises. It is recommended to start with the first three, gradually adding one new one to them:

• Take a standing position. Place your arms bent at the elbows, palms forward. Take four quick breaths while rhythmically clenching your palms into fists. Then lower your arms, rest for four seconds and exhale in a relaxed manner. It is recommended to repeat the exercise 24 times.
• Stand up straight, press your palms clenched into fists to your stomach. Inhaling air, push your arms down and tense your shoulders. Then return your hands to their place, relax and exhale. Repeat the exercise 8 times, then rest for four seconds.
• Standing straight, lower your arms parallel to the floor. As you inhale, lean forward and reach for the floor with your hands without touching it. As you exhale, do not straighten up completely. It is recommended to perform the exercises quickly - about 100 times per minute.

Once you have mastered these exercises, you can move on to others. They are also recommended to be performed with good access to fresh air.

Breathing exercises for losing weight in the abdomen and sides

• place your feet shoulder-width apart;
• bend your knees slightly;
• place your palms on your thighs just above your knees;
• Inhale and exhale deeply several times;
• then take a strong, deep exhale;
• take a sharp breath through your nose, inflating your stomach;
• exhale deeply through your mouth, fully drawing in your stomach, hold your breath;
• when pausing, keeping your stomach pulled in, place the elbow of your left hand on the knee of your leg on the same side;
• straighten your straight leg and extend it to the side so that it does not leave the ground;
• extend your arm straight above your head, feeling the tension in the side muscles;
• hold in this position for 10 seconds;
• inhaling, return to the starting position, repeat the exercise 3-5 times for each side.

Breathing exercises for the hips

Let's consider effective exercise for slimming thighs:

• The exercise is performed in a sitting position on the floor. Place your left leg on your right, bend them at the knees;
• place your right palm on your left knee;
• place your left hand behind your back;
• in this position, exhale and inhale, then take a deep breath and exhale sharply, strongly drawing in your stomach as you inhale;
• during the pause, you need to pull your left knee towards you and twist your body to the left;
• turn your head and try to look behind you;
• you should feel how the thigh muscles and lateral abdominal muscles work;
• you need to hold for 10 seconds, then inhale.

Repeat the exercise 3-5 times, then change position, and repeat it the same number of times on the other side.

The effectiveness of breathing exercises is confirmed by numerous good reviews about it. Remember that all the benefits and effectiveness lie in proper breathing. If you find it difficult to learn it on your own, you can consult with a specialist who practices breathing exercises, or watch a video.

Breathing exercises for weight loss: video exercises