Breathing exercises: how to lose weight without dieting and grueling workouts

In life, we breathe the air and surface quickened. In this regard, the average person there is oxygen starvation: slows down the metabolism and accumulate body fat as a result there are unwanted kilos. Regular sessions of 15-20 minutes a day and breath control can help you quickly and effectively get rid of excess weight.

How it works?

Most people, especially women, inhale a deep breath. During gymnastics actively used abdominal breathing, which increases blood flow to the organs and diaphragm contraction additionally stimulate them. Also, deep breathing causes oxygen to flow into the blood faster to accelerate substances and burn fat metabolism.

Within two to three months of regular exercise can increase lung capacity of 0.3 liters.

Why is it effective?

Oxidation of fatty deposits

oxygen interaction with fat cells - is the first step to getting rid of excess weight. Once in the body, it oxidizes accumulated fat deposits.

The splitting of fat cells

Intake of a sufficient amount of oxygen helps maintain the level of alkaline environment required for cleavage of fat cells. Thus, weight loss is due to the fast processing of consumed food into usable energy.

Acceleration of the process of digestion

Oxygen provides absorption in the gastrointestinal tract of mineral elements obtained from the products. In shallow breathing reduced assimilation of nutrients by 72%, metabolism slows down by 30%.

Removal of harmful substances

Respiratory gymnastics facilitates removal from the body of harmful substances that accumulate in fat cells (preservatives, pesticides). With a deep breath can be a 70% reduction in adverse effects toxins, remove them from the body as a gas.

It is proved that the toxins have a negative impact on the process of production of thyroid hormones and the adrenal glands. The body, protecting it from the harmful effects, accumulates fat cells and uses them as a repository for toxins. As a result, your weight increases.

Stabilization of the nervous system

Thanks to the deep breathing you are not only perfect the body, but also to improve their state of mind. Performing special exercises will help to concentrate, distract from domestic problems and to be alone with his thoughts.

Struggle with overeating

Stressful situations impel many people to consume unnecessary calories in the form of chocolate and sweets. Upon receipt of a sufficient amount of oxygen in the body for 10 minutes at 50% reduced cortisol production (a stress hormone).

Breathing exercises for weight loss sensation of hunger, it helps to digest food, promotes the breakdown of fat cells, it calms the nervous system, strengthens the immune system, giving the tide courage and strength.

Variety of breathing exercises for weight loss

The most popular today among many respiratory slimming techniques are Bodyflex complex Oxycise and Chinese gymnastics tszyanfey.

Bodyflex

This technique is combined of yoga exercises to strengthen the diaphragm and abdominal muscles, with proper breathing.

The program has developed a 53-year old American Greer Childers (Greer Childers), which failed after the birth of three children to go back to the 44th clothing size (after the 56th).

Exercise should be strictly on an empty stomach (preferably in the morning). Another important rule - the rejection of rigid diets or starvation, as energy costs and so will be enormous. Driving performance of all the exercises is as follows: you go through four stages of breathing (exhale - inhale - exhale - pause), while in the length of breath you take a few seconds a certain position and then breathe in the air (the fifth stage).

The five-diaphragmatic breathing

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

2. Quick breath nose. Make a sharp breath through his nose, gaining oxygen in the lungs to capacity. If you did everything correctly, you should have a sound effect. Now, hold the air in itself.

3. Blow mouth of the diaphragm. Open your mouth wide, dramatically compress the diaphragm and abdominal muscles. This exhalation must be accompanied by a whistling sound "nN's" or "pa-ah."

4. Holding your breath. Slightly tilt your head to the chest. Gradually tighten the stomach at the edges to form a cavity. There must be a feeling of touch of the spine. Try to stretch the entire process from three to eight cycles with the following score (to himself): one-one-one, two-two-two and so on.

5. Inhale through the nose. How to count to eight (ideally) - inhale. Relax all the muscles and allow air to enter the lungs with a sound like a sob: "all-sh-sh".

The complex contains 13 exercises. We offer five postures perform breathing exercises that are best suited for beginners.

"Cat". Get on all fours, lean on his hands and knees. Keep your head straight, back and arms straight. Breath-hold gather in the stomach and tilt your head down while arching her back up. Take the three phases of respiration Bodyflex system, a position fix in apnea (fourth step), and then inhale the (fifth step) and return to the initial position.

"Boat". Sit on the floor, wide open your legs straight, toes are directed at the ceiling. Put your hands behind your back, rest your palms on the floor. Breath-hold to move the hands forward, trying to bend down as low as possible. Exhale as you straighten up and put his hands behind his back. Do three repetitions.

Lateral stretching. Original standing position. Lower the left knee bent on the left elbow. Pull the sock right foot and pull the leg to the side, and the foot should not come off the floor. Breath-hold raise your right arm up and drag it to the left side (the side should feel like stretching all the muscles from the waist to the armpit). Make three or four repeat on each side.

"Swallow". Get down on the floor and lean on your elbows and knees. Pull one leg back heel up. In this case, your head should be up, look forward send. Breath-hold grip the buttocks until the count to eight. Make three repeat on each leg.

"Scissors". Lie on your back and straighten your legs. Put your hands palms down under your buttocks. The head is on the floor, lower back and pressed: it must not break away from the floor during the exercise. Breath-hold, lift legs up to 10 centimeters from the floor and do 10 fast wide swings. Perform three to four approaches.

Contraindications:

• severe cardiovascular disease,
• increased intracranial pressure, cerebral vascular aneurysms,
• the presence of spinal implants,
• carry-forward of recent back surgery,
• presence of acute inflammatory and infectious diseases,
• exacerbation of chronic disease,
• neoplastic diseases,
• bleeding at any site,
• pregnancy.

Oxycise

The complex is different from Bodyflex softer and gentle breathing system without sharp breaths. Therefore, it is suitable for weak people and pregnant women. Another advantage of the gym - it can be done at any convenient time.

breathing technique

During the execution of the exercises Oxycise system uses the following breathing technique: inhale, three additional short breath, exhale, and three additional short exhalation.

1. Breath. Calmly and slowly inhale air through the nose. The abdomen is inflated, shoulders and chest still. Recommended widely smile to nostrils flared and the body received more oxygen. When you feel that filled the lungs, tighten the buttocks and make three more short breaths.

2. Exhale. Pull the lips and forcefully exhale air. Try to keep the tension in the buttocks and smile. When the feeling that all the air went out, make three more short exhalation. Keep your buttocks drawn, and head straight.

After mastering the breathing techniques you can start gymnastics. The complex Oxycise includes a variety of exercises, we selected the most effective according to the reviews.

Ab Workout. Stand up straight, pull your stomach a bit, buttocks send forward. Your knees should be slightly bent, back - flat, blades reduced. In this position, perform breaths for the development of technology.

Squats against the wall. Lean back against the wall, squeeze his hands in front of chest and slowly squat. When the thighs reach parallel to the floor, use a special breathing technique. Do three sets.

Push away from the wall. In the most intense moments stand on your toes, straighten up and do a breathing cycle.

"Rocket". Lie on your back and imagine as if you pull the arms and legs in different directions. During stretching inhale and exhale on Oxycise system.

"Cobra". Roll over on your stomach, put his hands in front of him, and arch your back. Stretching the abdominal muscles, start breathing exercises.

Tszyanfey

Chinese gymnastics allows you to quickly adjust the metabolism. It recommended for those who adhere to diets, as the sensation of hunger. The small complex comprises a total of three exercises.

Chinese woman rose Yu Bin only through gymnastics tszyanfey got rid of a few months from 10 extra kilos without restrictions in nutrition and sports load.

Each of the three exercises tszyanfey system has its own orientation and can be used at different times and in different quantities.

"Wave": to reduce hunger. Lie on your back, bend your knees and place feet flat. One hand should be placed on the chest, the other — on his stomach. Begin breathing exercises, a little helping hand. Take a deep breath in an unhurried, while pulling the abdomen and lifting the chest. Hold your breath for a few seconds and exhale. As you exhale, try to drag the chest and abdomen, on the contrary, to inflate.

"Frog": to restore the central nervous system. Sit down on the chair, place feet shoulder width (the knees - straight or acute angle) and place the elbows knees. Squeeze his hand into a fist (men - usually women - left) and grasp his hand brush the other. Lean his forehead on his fist, close your eyes and relax. Completely fill the stomach with air, alternate breaths mouth and nose, hold breath for 1-5 seconds.

"Lotus": to relieve fatigue and internal stress, metabolism regulation, improve blood circulation. Sit on a chair or low in "Buddha posture." On foot place your hands palms up (women put the left hand on top, right, and men - on the contrary, the right over the left). The loin is straight, shoulders slumped, his chin tilted slightly down, eyes closed.

1. The first 5 minutes of deep breathing, smooth, long breaths. Chest and abdomen should rise quickly.
2. Following 5 minutes inhaling air naturally and naturally. When you exhale completely relax and concentrate on reaching the silent, smooth, deep breathing.
3. The last 10 minutes of breathing as usual, not paying attention to the depth and rhythm. Clear your mind of extraneous thoughts, relax and chill out.

Contraindications

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

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All three suggested breathing exercises to lose weight not only promote weight loss, but also have a general revitalizing effect. This is a great option for people who for whatever reason can not lead an active life and attend gym. If done correctly, breathing techniques and daily activities results do not take long to wait.