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.
Breathing exercises for the abdomen
The main task of breathing techniques, which should promote weight loss, is to provide additional oxygen. In addition to physical activity, this gives a more pronounced effect. The most common breathing exercises for the abdomen are:
- Diaphragmatic breathing technique. You need to lie on your back and put your hands on your stomach. Next, deep and slow breaths are taken until the abdomen expands under the hands. Afterwards, exhale slowly through a narrowed mouth so that the chest remains as motionless as possible.
- Vacuum. It is easier for beginners to perform lying down, later - standing. Take a deep breath, then exhale as much as possible while simultaneously drawing in the abdomen. There should be a feeling of pressing the navel to the spine.
- Abdominal lock. Performed while standing. After a complete exhalation, the stomach is drawn in as much as possible against the background of blocked air flow. At the same time, the chest expands. Afterwards, the body relaxes.
- Breathing of "blacksmith's bellows". It involves alternating intense inhalations and exhalations in several cycles with pauses between them.
- Deep breathing. To prepare, you need to breathe normally for about a minute. The exercise involves taking a deep breath and exhaling slowly.
Diaphragmatic breathing technique
How does this procedure affect weight stabilization?
- Firstly: systematic breathing exercises help normalize the activity of the body’s endocrine system. Stabilizing the functioning of the glands increases the level of metabolism, which not only leads to rapid weight loss, but also to a lower rate of weight gain.
How does this procedure affect weight stabilization?
- Secondly: with deep, full breathing, fat cells begin to actively oxidize. Why such information? Moreover, at the stage of fat breakdown, the first stage is its oxidation. And since a sedentary lifestyle does not promote deep breathing, fat cells are slightly oxidized, and as a result, getting rid of fat accumulation occurs at a much lower rate than with deep breathing. A good example is the breathing practices of yogis, who consider proper breathing to be almost the basis of good health and well-being.
- Thirdly: you need to know that fat deposits are a kind of storage for harmful compounds and various kinds of toxins. And since these substances tend to damage vital organs, the body creates additional fat deposits in order to store toxins there and, accordingly, protect organs from the adverse effects of aggressive compounds.
So, proper breathing stimulates metabolic processes in the human body, which stimulates fat burning processes.
Description of the basic bodyflex course for beginners
The basic element of bodyflex is a special five-stage type of breathing, to which various exercises are added. You need to breathe as deeply as possible. The basic position for breathing exercises is standing with your knees bent, leaning on them with your hands, your pelvis tilted forward. Stages of breathing, performed alternately:
- Exhalation. It is done through the mouth, intensively and directionally using the lips narrowed to a small hole. At the same time, you can tilt your head forward a little.
- Inhale. Strongly and through the nose. Try to inhale as much as possible, expanding your stomach.
- Exhalation. Sharp and wide open mouth until the lungs are completely empty.
- Holding your breath. Here exercises are performed or abdominal retraction is performed. Duration of delay until count 10.
- Inhale in a voluntary manner.
This is a bodyflex outline for beginners, which is important to master and bring to perfect execution, after which you can add various exercises. They will complicate the program and enhance the desired effect.
Bodyflex exercises give results not only for the relief of the abdomen, but also for the whole body. But this only happens if breathing exercises are accompanied by additional physical activity.
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!
Remember to follow the recommendation about exercise intensity, doing hard exercises like weights, cardio, etc. first, and gentle breathing exercises at the end.
Gymnastics "Jianfei"
Jianfei breathing exercises are a Chinese set of exercises. Regular implementation of basic practices allows you to improve metabolism and saturate the body with oxygen. The most popular exercises:
- Wave. Performed lying on your back with bent knees. A slow and deep breath is taken while simultaneously lifting the chest and retracting the abdomen. Afterwards, exhale while lowering the chest and inflating the abdomen. This is exactly what the ripple effect is all about.
- Frog. It is performed on a chair with your feet shoulder-width apart and your elbows resting on your knees. The hands are also involved: the left one is clenched into a fist, and the right one clasps it and presses it to the forehead. The exercise gets its name from its characteristic pose. Concentrating on the breathing process, perform slow inhalations and exhalations with the obligatory involvement of the abdominal cavity.
- Lotus. It is based on the Buddha pose. Hands are placed in front of you, palm surface up. Breathing is deep and calm, the chest and stomach are as motionless as possible.
Breathing exercises Jianfei
All exercises are performed for 5-10 minutes, based on how you feel. Between them there is a pause of equal duration.
What is the secret of bodyflex
The author of this technique is not a famous fitness trainer, but an ordinary American housewife Greer Childers, who combined diaphragmatic breathing with exercise.
During training, exercises are performed while exhaling, holding your breath. If initially there is not enough preparation, you can “stay without air” as long as possible. Gradually this time is increased to 10 seconds.
The positive effect of such training is complex:
- removal of toxins;
- strengthening the immune system;
- reduction of slagging in the body;
- cardiovascular training;
- reducing the risk of cancer;
- normalization of the gastrointestinal tract.
Bodyflex also has contraindications: hypertension (especially in the severe stage), high degree of myopia, hernias and postoperative period, heart failure. You should not do it during pregnancy, if you have glaucoma or thyroid disease.
Japanese Long Breathing Method by Mike Ryosuke
The method was developed by Japanese actor Mike Ryosuke. The exercises do not require a long time to complete. The method is based on four sequential steps:
- Performed while standing: one leg is extended forward, the other back.
- The buttocks tighten and the weight of the body is transferred to the back leg.
- Inhale slowly for three seconds while raising your arms up.
- Exhale forcefully for seven seconds, tensing all the muscles of the body.
The actor stated that by performing Japanese breathing exercises for 2-10 minutes daily, you can achieve significant results in terms of weight and relief not only for the abdomen, but also for other problem areas. However, in practice, this is only possible if you supplement gymnastics with an appropriate diet and physical activity.
Recommendations and tips
- Find a quiet place in your apartment or country house for training. Nothing should distract you. Any worries about your environment will cause unnecessary stress. The effectiveness of classes will decrease.
- Do breathing exercises 1 or 2 times a day. The recommended duration of one approach is 10–20 minutes. By skipping classes, you reduce the effect of weight loss.
- Try to do exercises at the same time every day, this will strengthen the habit.
- Most breathing exercises are done on an empty stomach. At least 3 hours must pass since your last meal. Morning classes are a good solution.
- After exercise, it is better not to eat for at least another 60 minutes.
Try blowing up a balloon during poses, this will help you breathe from your belly and tighten your abs to burn fat around your waist.
Gymnastics Strelnikova
The exercises were specially developed by opera singer and teacher Alexandra Strelnikova together with her mother. The method is based on intense and sharp inhalation through the nose. Exhalation is voluntary.
Breathing gymnastics A.N. Strelnikova
The complex consists of eleven exercises, of which beginners can start with the following three:
- Palms. It is performed while standing with your elbows bent and your arms raised up, palms facing forward. Next, four rhythmic breaths while clenching your hands into a fist. Afterwards – free exhalation.
- Shoulder straps. It is performed standing with the arms pressed to the stomach, the hands in a fist. As you inhale, the fists are sharply pushed down with simultaneous tension in the shoulder girdle. Against the background of voluntary exhalation, a return to the starting position occurs.
- Pump. Performed standing: feet shoulder-width apart, arms freely along the body. As you inhale, bend forward and move your hands toward the floor. Afterwards, exhale while lifting to the starting position, but not all the way.
All exercises must be done intensively, at a good pace. Classically, up to one hundred movements per minute, twelve sets of eight breaths. After mastering how to breathe correctly, you can perform more complex complexes.
Strelnikova’s breathing exercises are not so much exercises for weight loss, but rather for the treatment of diseases associated with the lungs.
Oxysize technique
Oxysize is a breathing method for losing belly fat that first originated in the United States. The technique was subsequently adapted by Marina Korpan. It is based on diaphragmatic breathing, that is, the stomach is actively involved in the act of breathing. Against this background, exercises are performed, often strength ones. It is important for beginners to master the correct technique of oxysize gymnastics breathing exercises, which consists of five stages:
- Position – standing with knees slightly bent and pelvis tilted forward, back straight.
- A deep breath is taken through the nose while inflating the abdomen.
- Three short additional breaths through the nose, while the stomach is gradually pressed towards the spine.
- Then exhale through your mouth through pursed lips. At the same time, the gluteal muscles and abs are tensed, and the stomach is pulled even stronger if possible.
- At the final stage - three short additional exhalations with continued muscle tension, after which the cycle ends and you can relax.
Oxysize technique
Each approach lasts about a minute, it is recommended to do it in cycles of four. Once Marina Korpan’s breathing exercises are fully assimilated, you can string together various strength exercises for better effect.
Brief conclusions
Friends, the examples of breathing exercises for losing belly fat will help you lose excess weight, improve your health and tone your body.
There is a warning at the beginning of this article. I repeat - you should be careful, but you shouldn’t give up on exercises, because breathing techniques, with the right approach, are an excellent tool for losing weight! However, if your goal is to lose weight, don't forget about nutrition.
I hope this material was useful and effective. Subscribe to the news of my site, and you will always know about fresh and useful articles.
Be healthy!
Exercises “15 minutes a day”
In many magazines you can find a technique for those who do not want to delve into the intricacies and spend a lot of time. At the same time, they promise to lose weight with the help of breathing exercises designed for 15 minutes. It should be performed daily in the morning on an empty stomach. The complex consists of the following stages:
- Position – standing, feet shoulder-width apart, hands on waist. As you inhale, the stomach inflates, and as you exhale, it returns to its original position. Perform rhythmically for two minutes.
- The second stage differs from the first in that inhalation and exhalation are not completed completely, leaving air in the lungs. Completes within ten minutes.
- During the last three minutes, while inhaling, the stomach is inflated again, and as you exhale, bend forward and retract the abdomen. Next, while holding your breath for a count of 8, slowly straighten your body.
The exercises are simple and do not require preparation or special knowledge.
The desired effect is achieved only with regular and correct breathing to lose belly fat and a daily calorie deficit. You need to do exercises for at least 15 minutes a day, without forgetting about other activities.
Losing weight with breathing exercises: effectiveness
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 their diaphragm takes an active part 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's metabolism accelerates and, accordingly, fats are burned more actively. Digestion improves, waste and toxins are actively removed from the body. Oxygen promotes the oxidation and breakdown of fat. Another benefit of breathing exercises for weight loss is that they are calming and reduce the production of stress hormones , while 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 benefits:
- 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. Find out about bodyflex with Marina Korpan in the article. 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.
How to breathe correctly when walking to lose weight
The secret to losing weight while walking is regular and longer aerobic activity compared to other physical activities. But to achieve maximum effect, you need to know how to breathe correctly when walking in order to lose weight.
It is better to inhale through your nose, exhale as conveniently as possible. If you are confident in the purity of the air, then inhaling through the mouth is also permissible. You can add simple exercises, for example, forcing inhalation or exhalation alternating with several normal breathing cycles. During pauses, breathing should be deeper. And the last rule of how to breathe correctly to lose weight is rhythm, that is, breathing must be correlated with the pace of walking.
Breathing while walking
Correct breathing technique
Some people, having tried something from a series of breathing exercises, complain that such activities are unproductive, even when performed daily. The reason for this phenomenon is improper execution of exercises. A person, taking a deep breath, uses only the chest.
Correct breathing technique
Breathing techniques for weight loss give positive results if you adhere to the following rules:
- you need to completely relax with your back straight;
- counting to two, draw in air through your nose, filling your stomach;
- stretching out your lips, exhale through your mouth for a count of four, trying to draw in your stomach as much as possible.
Review of real reviews on the effectiveness of the methods considered
Reviews of breathing exercises for weight loss vary depending on the specific type, but are generally positive. Regarding the bodyflex and oxysize methods, they are consonant and rather positive. Most note weight loss and muscle tightening. Many people pay attention to improving the relief without a significant reduction in volume.
In order to achieve results, regularity is important.
Several women reported dizziness and abdominal discomfort when doing the exercises. The fact is that breathing practices increase blood supply to internal organs and pressure in the abdominal cavity.
If discomfort occurs while performing exercises, you should reduce their intensity or stop altogether if complaints persist.
Based on real reviews of Strelnikova’s gymnastics, it is recommended not so much for losing belly fat, but for relieving vegetative complaints, such as palpitations, headaches, neuroses and other things. It was with such problems that the greatest effect was observed.
Regarding other methods, we can say that there are only a small number of their followers who found advantages with regular exercise and believed that losing weight by breathing is possible. Most of those who, judging by the reviews, tried the techniques discussed in this article did not receive a significant effect for losing belly fat.
Reviews from my clients
- Oxysize.
At some point I realized that I needed to improve my appearance. The tummy, sides, buttocks, all of this has gained weight and lost its former attractiveness. I saw a lot of positive reviews about these exercises, got excited and started practicing. At first it was very difficult, the seemingly easy exercises caused severe pain, but after a couple of weeks I got used to it. The result began to appear within two weeks, and a good effect came after three months - a beautiful belly without sides, elastic skin, a nice butt! Excellent, I recommend it!
- According to Strelnikova.
The purpose of the classes was to remove excess weight from the stomach. Sedentary work and a good appetite did their job. I never liked intense sports, so I chose breathing exercises. I liked Strelnikova’s system because it is quite light, there is no limitation or overvoltage, nevertheless, there is a result. After a couple of months, my belly became much smaller and my abs even began to appear. It’s also good that the overall condition of the body has improved! Very satisfied!
