Losing weight with the power of thought and breathing exercises. Breathing exercises for losing belly fat: how to properly do vacuum and other pranayama breathing exercises to lose belly fat. Features of Strelnikova’s breathing exercises

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 get a massage 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.

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, clasp your left hand with the palm of your right hand.

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 is facing 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. In addition, scientific research has shown that the breakdown of subcutaneous fat tissue, as well as the elimination of cellulite, is achieved by increasing 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 remove extra pounds from the waist area by spending just 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 related to training respiratory tract, contributing 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 simplest thing

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 intended to calm 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 your left hand is above your right. 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 general condition body.

Breathing exercises by Strelnikova 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 breathing exercises technique 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 effect. health benefits on the body.
In addition to the positive effect on the body, Strelnikov gymnastics classes give you a 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 do this is the morning 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 abdominal cavity 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. To confirm this, there are many real examples from the lives of people losing weight.

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 Chinese gymnastics Jianfei, breathing exercises 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 blood 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.

Belly fat is the most annoying accumulation of excess weight on the body. It is also a serious threat to health, as it can cause many diseases of the internal organs and the musculoskeletal system. The most common problems that people face are cholesterol, heart attacks, hypertension, diabetes and many more.

This fat is very stubborn and it takes many months to get rid of it. You need to either go to the gym, do cardio workouts, combined with a diet that includes eating only 1200 calories per day. But many of us don't like to sweat in the gym. In this case, in order to get rid of extra centimeters at the waist, we recommend doing breathing exercises for weight loss.

Various breathing techniques are best way reduce your waist size, they will help you get in shape without straining. Anyone can get rid of excess fat above the abdominal muscles using this technique. Breathing exercises to reduce belly fat are quickly gaining popularity because they are truly effective. These exercises, known as pranayama, are often classified as yoga. They will bring you health and longevity, and also improve digestion by strengthening your abdominal muscles. This is truly an art, but it requires careful attention.

Removing belly flops can only be achieved through a strict, consistent exercise regimen and a calorie deficit diet; you must expend more energy than you consume through food. Most likely, you have become a victim of fat due to lack of physical activity or sedentary work. In addition to the fact that this look does not add to your beauty, it also becomes the main cause of diabetes and heart disease. In order to get rid of your belly fat and regain your health, try to start losing weight using yoga breathing techniques.

This is one of the most effective and useful exercises lying down to tone the core muscles. If you breathe more deeply, your abs become more flexible. You need to use your diaphragm while doing this exercise to increase your lung capacity.

To perform, you need to lie on your back. Breathe and watch your chest and belly rise and fall. Continue to breathe, but try to do it deeper and deeper with each inhalation and exhalation.

You can practice this breathing at any time during the day. When performed regularly, digestion improves and all unwanted fat is removed from the waist.

Don't miss: and reducing your body fat percentage.

Deep breathing is just as great for losing weight as abdominal exercises.

It is fundamental to pranayama, which is often used in yoga. You only need to devote 15-20 minutes a day to it.

This exercise triggers the absorption of oxygen and is simply irreplaceable for burning calories. Stress leads to hormonal imbalance and you often feel hungry. Whenever you feel hungry, the body takes the food and turns it into fat. By incorporating this exercise into your daily routine, you will be able to control hunger pangs and hormonal balance.

To begin, sit upright in a chair or on the floor with your back against the wall. Place your palms on your knees and close your eyes. Free your thoughts and focus on your breathing. Breathe at a normal rhythm for the first 4 minutes. Meditate. Breathe as deeply as possible, counting from 1 to 4 during each inhalation, and from 1 to 6 during exhalation. Continue for another 10 minutes and you will definitely feel refreshed and satisfied.

Breathing Skull Radiance

Without a doubt this best exercise in order to get rid of belly fat and strengthen abdominal muscles, get rid of respiratory problems, colds, eye strain and other irritants. Sit comfortably and take a full breath. Suck your stomach in as you exhale. Continue for 30 seconds and then return to normal breathing for 3 seconds. Repeat the complex three times.

Stimulating breathing

As you might have guessed from the name, it stimulates your senses and energizes you throughout the day. Like the Tai Chi relaxation technique, it helps to relax the muscles. Start by sitting upright on the stele, closing your mouth and relaxing. Count at your normal pace while you breathe. This breathing is aimed at your abs, chest and lungs. To lose weight, do this exercise for 15 minutes daily.

Unlike chest breathing, this breathing technique targets the diaphragm and the muscles located under the lungs.

The technique is commonly used to build stamina and energy, and to treat anxiety. Your goal is to breathe like this all the time, every day.

Step-by-step instructions on how to breathe with your stomach to lose weight:

Sit on a chair, lie on the floor, or just stand up straight. The first step is to clear your thoughts and forget about all your problems and worries. Just free yourself from everything that gets into your head. Place your hands on your stomach, thumbs next to your navel. Inhale deeply, make sure that your chest does not rise, and allow your abs to stretch.

Flying Belly Castle

The flying castle is also called uddiyana bandha.

This is a high-level technique, one of the most effective for quickly getting rid of excess fat. But it can only be practiced by experienced pranayama students.

Start in a sitting position with your stomach pulled in completely. You should feel emptiness in this area. Continue exhaling in this position and bring your chin to your chest. Hold this position for 25 seconds, then relax and breathe at your usual pace for several minutes. This will help reduce belly fat and significantly improve digestion and metabolism.

Mouth breathing

Mouth breathing tightens your abdominal muscles, relaxing and refreshing you. In addition, this is an excellent exercise for keeping your face and chin toned. Stand, sit, or even lie down to perform the exercise. Open your mouth and breathe evenly and slowly through it. Inhale when you count to 10 to yourself. Exhale should be longer. That is, if you inhale for 2 seconds, exhale for 4 seconds. Don't overexert yourself, do as hard as you can. Repeat 3 times a day daily.

If you cannot inhale and exhale for several seconds, then most likely you have rapid breathing. If you were standing, try this exercise while sitting.

Abdominal tightening for weight loss, also called a “vacuum”, will quickly burn your calories and highlight your abs and make your waist narrow, making it ideal for fast weight loss. Place a pillow on the floor and kneel on it. This is to avoid damaging your knees. Clear your thoughts and close your eyes. Count to 10 and start breathing. Exhale and count to 5; your stomach should feel a vacuum state of emptiness. Hold the position for 2 seconds, then inhale. Repeat 10 times daily.

Abdominal retraction

This breathing technique will force you to exhale all the air from your lungs. It will also help you tighten your stomach as much as possible. With its help, the abdominal muscles, buried under a layer of fat, will show themselves to the light.

Place your hands and knees on the floor. The back should be arched to provide a vacuum. Exhale completely and draw in your stomach. Stretch your lungs as if you were breathing, but no air should enter them. You need to pull in the front wall of your abdomen so that it touches your back (not literally, just to the maximum) and hold this position for 10 seconds. Inhale slowly and repeat the same 10 times every day for better results.

In order to get a flat tummy, you need to remove excess fat and tone your muscles. Lie on the floor, bend your knees, feet on the floor. As you begin to breathe, pull your stomach in as much as you can. Try to press yourself to the floor and breathe as deeply as possible. You can even place your hand on your abs to feel them. The entire abdominal cavity should be retracted. Hold the position for at least 10 seconds. Relax by exhaling slowly.

You can try this exercise standing with your back against the wall. Some also find it effective in a sitting position. If you're too busy to take the time to do this exercise, you can do it right now while you read this article. It will help you achieve a flat tummy.

Sometimes, finding a short and easier route is the best solution. Breathing training may not look very effective, but it definitely plays a role in your body. They will increase the intensity of your workouts. Breathing from your abs, belly, and diaphragm will help you level up your fitness game. This means that you will get all the possible benefits and energy to lose those extra inches.

Video - breathing techniques for a flat stomach

Benefits of Breathing Exercises

Breathing is an involuntary process for which we do not need to exert any additional effort. But in reality, most people do not breathe correctly, and therefore it is necessary to study correct technique to prolong life, good mood and health.

Basic useful properties breathing yoga:

• Relieves tension– deep breathing exercises increase blood delivery to the body, reducing feelings of stress, fear and anger.
• Cleanses the body– breathing removes 70% of toxins from the body. So, if you breathe incorrectly, toxins accumulate in the body, which can lead to serious illnesses later. Cleansing the body can also be done using a 30-day cleansing diet for weight loss.
• Relaxes the brain – high levels of stress and increased anxiety can lead to various health problems. Deep breathing delivers oxygen to the brain and reduces anxiety levels, relaxing the body, which in turn increases mental clarity and inner peace.
• Helps get rid of excess weight– additional oxygen enters the body, helps burn excess calories accumulated in the body, and promotes weight loss.
• Tones the organs– the movement of the diaphragm during breathing massages vital internal organs such as the heart, stomach, liver, pancreas and small intestine, and improves blood circulation in them. Controlled breathing also tones the abdominal muscles.

What's important to remember

These breathing exercises must be performed systematically. Never do them on a full stomach. If you have been diagnosed with heart disease, a hernia or an ulcer, it is better to consult a doctor or completely eliminate it so as not to harm your health. These exercises provide excellent results, but only if done after you have done moderate forms of exercise like Tai Chi, yoga or walking.

Performing these techniques to lose weight is a better alternative to other forms of training. But they need to be performed together with a balanced one. They can be made without any additional equipment, and therefore they are accessible to everyone.

However, you need to be clear and learn enough about them to make it possible to achieve your goals. Nothing can be achieved without effort! Even if you miss one day of exercise, it's okay, as long as you try the next day and continue to try. When performing these techniques, the entire load falls on the abdominal muscles, which helps burn fat around it. You don't have to go to the gym and sweat there. Such an accessible and simple form of training as breathing is with you every day, every minute. No need to continue searching! Stick to doing these great exercises every day and you will see excess belly fat disappear! Good luck in your endeavors and leave feedback on your results!

Breathing ensures the functioning of the body. Such 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 way get rid of excess fat on the stomach and sides? Breathing exercises are the best weight loss method that you can learn 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. On final stage take a deep breath, 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 at the 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. It should feel like your internal organs are slightly rising towards your 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. Use your thumb to 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 close your right and left nostrils. 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 in different directions.

• 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. Consult your doctor before starting exercise.

Do you want to eat everything you like, but not gain weight? It turns out that this is possible! Yogis have long known about this breathing, which may be why they do not suffer from excess weight. I have already described, which also allows you to lose weight and create a beautiful body. But this exercise can be done on its own, at any time when you urgently need to “burn” what you have eaten. Perhaps you just ate too much or couldn’t refuse pies, cake, dessert, and then you worry that all this will be deposited on your waist and hips? Don't worry! Just do this exercise.

How to do breathing exercise for weight loss?
Stand up straight, back straight. Inhale deeply through your nose and stomach for 4 counts, then hold your breath for 16 counts and exhale long for 8 counts.
If you cannot hold your breath for 16 counts, then hold it for 8, but the inhale-hold-exhale ratio should be 1:4:2 , that is, if you can only hold your breath for 8 counts, then inhale for 2 counts, then hold for 8 counts and exhale for 4 counts. After exhalation, the breath is not held; inhalation immediately follows. You don't need to breathe like that all the time! Use this breathing after eating, especially if you have eaten “harmful” foods: fatty, starchy, sweet foods that form excess fat deposits. Do this secret breathing exercise 10 times after meals, and everything you eat will burn out very quickly, without having time to be stored as fat. It is important to breathe with your stomach, not your chest!

How to master belly breathing?
[Next] There is a wonderful way. You need to lie on the floor and place a book on your stomach in the area below the ribs. Or you can make it easier and put your hand there! Take a full breath through your stomach and nose, your stomach will inflate and the book should rise, or under your hand you will feel that your stomach is inflated like a balloon. Exhale through your mouth slowly, until your stomach is completely empty of air. At the same time, the book lowers, or under your hand you feel how your stomach has sank. At first, it may be difficult for you to do breathing for weight loss, namely, hold it for 16 seconds. But with regular practice, your lung capacity will increase and you will be able to hold your breath longer while inhaling.
This breath, in addition to burning fat, removes toxins from the body and improves complexion. It is useful for many diseases; a lot has been written about it on the Internet.
In yoga, this breathing is classified as the lowest type of pranayama. True, the duration is different - inhale for 12 seconds, hold for 48 seconds, exhale for 24 seconds. That is, the ratio is the same 1:4:2, but the duration of each stage is much longer. Yogis believe that such breathing causes the body to sweat and remove impurities from the body.
At a ratio of 24:96:48 seconds, the body trembles from the passage of energy, and at 36:144:72 seconds, levitation (flight of the body) and Great Bliss can be achieved. But I do not advise you to practice such breath-holding, because in order to reach higher levels requires many years of practice. To feel good and burn fat, it is enough to use breathing for 4 seconds, inhale: 16 seconds, hold: 8 seconds, exhale.

How a person breathes—shallowly or deeply—directly affects his mood and overall well-being. Few people know that proper breathing also helps in losing weight. A large amount of oxygen circulating in the blood helps accelerate metabolic processes and quickly burn subcutaneous fat, especially in the waist, hips and abs. There are many different breathing exercises, each of which has its own pros and cons.

The principle of breathing exercises for weight loss

Scientists have found that a lack of oxygen in the body can be one of the reasons for weight gain. In ordinary life, a person uses only about 30% of the reserves of the respiratory system, but gymnastics helps to increase this figure. There are many different methods of breathing exercise, but they are all based on general principle: acceleration of metabolism due to the entry of large amounts of oxygen into the blood. This kind of exercise not only teaches you how to breathe correctly, but also helps you lose weight without using strict diets.

Benefit

With regular practice of breathing exercises, you can prevent the development of a number of diseases of the cardiovascular and nervous systems. Morning exercise helps you wake up, lifts your mood, and improves your performance. In addition to these benefits, breathing exercises for weight loss have many other advantages:

• It helps saturate the cells and tissues of the body with a large amount of oxygen. Thanks to this, metabolism accelerates, food is digested faster and does not have time to be converted into subcutaneous fat.
• Proper breathing helps remove waste, poisons, and toxins from the body. To protect internal organs from harmful substances, the body “hides” toxins in fat cells. Active breathing practices contribute to the immediate removal of “garbage”, which eliminates the need for its storage.
• Oxygen acts as an oxidizing agent, resulting in rapid breakdown of fat cells and intense weight loss.
• Deep breaths and slow exhalations help to calm down, bring the nervous system back to normal, preventing stress, depression, and bad mood.
• Simple procedures improve blood circulation between tissues, can improve immunity and dull the feeling of hunger.

Rules for performing breathing exercises for weight loss

You can perform weight loss exercises almost anywhere, allocating only 15-20 minutes of free time for the procedures. They do not require monetary expenditures or the help of outsiders, but in order for the process to bring results, it is necessary to adhere to certain rules:

• You need to do the exercises regularly, every day.
• It is better to set aside time to study in the morning, immediately after waking up.
• During training, it is necessary to ensure a flow of fresh air. To do this, in winter it is necessary to ventilate the room in advance. In summer, it is better to exercise outdoors or near an open window.
• To avoid causing digestive problems, you should not exercise immediately after eating. Start exercising two hours after eating.
• If you are tired or feel a little dizzy, stop and drink some water.

How to breathe with your diaphragm

The diaphragmatic type of breathing is considered correct for humans. The muscular septum separating the abdominal organs and the chest descends when inhaling, reducing the level of pressure in the lungs. Air from outside enters the lungs, filling all available space, including the abdominal cavity. With this type of breathing, the body receives large number oxygen. At the same time, passive training of the abdominal muscles occurs, making the stomach, hips and sides look more toned.

To learn the diaphragm type of breathing, you need to concentrate as much as possible on your internal sensations and follow the instructions:

1. Take a comfortable position - lying on your back. Place your hands, palms down, on your lower abdomen.
2. Inhale deeply and very slowly through your nose, lowering your diaphragm and allowing oxygen into your belly. You should feel with your hands how it is rounded.
3. Without stopping, begin to exhale slowly. Release the oxygen from your belly.
4. After the abdominal cavity is free, tense your abdominal muscles, lift your diaphragm up and release the remaining air. Imagine that you are using your arms and abdominal muscles to squeeze carbon dioxide out.

Doing exercises

Gymnastics actually has no contraindications, but for people who have serious health problems, it is better to consult a doctor before starting the process of doing it. To make breathing exercises for weight loss easy, follow these recommendations while mastering the technique:

• Do exercises for weight loss calmly, in a relaxing environment. All movements, inhalations and exhalations should be smooth and measured.
• You should feel the air filling your stomach and filling the free space in your lungs.
• If in the process of performing another task you feel unwell or dizzy, stop, take a breath, drink water.
• It is better to start mastering the correct breathing technique with simple and understandable movements. If the task seems too difficult for you, watch a detailed video tutorial.
• The first session should last no longer than 5 minutes; as you master the technique, the duration of gymnastics for weight loss can be gradually increased.
• While doing the exercises, it is important to accustom yourself to deep, slow inhalation and long exhalation. This helps to take in the maximum amount of oxygen and normalizes the number of heartbeats.

Types of breathing exercises

IN modern world There are about twenty types of different breathing practices that help improve work endocrine system, speeding up metabolism and promoting weight loss. They differ in the technique of performing certain exercises, additional physical activity, and the system of inhalation and exhalation. The most popular and effective of them are:

• breathing exercises for a flat stomach from Marina Korpan;
• American weight loss complex BodyFlex;
• gymnastics to normalize breathing according to Strelnikova;
• oriental practices of Jianfei;
• Buteyko technique;
• Indian practices - Yoga.

Breathing technique for weight loss using the Strelnikova method

The method was developed by the famous singer Alexandra Nikolaevna Strelnikova to restore the vocal cords of opera singers. During the process, it turned out that the technique not only helps to regain the lost voice, but is also a good therapy for genitourinary and heart diseases, helps restore the nervous system and lose weight. Basic principles of classes:

• The starting position of the body is horizontal, arms extended along the body, legs spread shoulder-width apart.
• Inhale strictly through the nose, drawing in the air intensely and whistling. Exhalation should occur reflexively; there is no need to focus on it.
• Beginners should take up to 16 breaths in one session. It is allowed to take breaks of 2-4 seconds. In the second lesson, the number of short breaths should reach 32 with breaks of 4 seconds. Subsequently, the number of breaths should be gradually increased to 4 thousand.

The effect of the technique is based on accelerating blood circulation and activating metabolism. Advantages of classes according to Strelnikova:

• can be spent at home at any convenient time;
• the first results will be noticeable 3-4 weeks after the start of training - it will go away overweight on the sides, the buttocks will become more toned;
• You can exercise during pregnancy;
• You can cure asthma, get rid of bad habits, obesity, angina pectoris, tuberculosis.

If you suffer from chronic diseases, you should practice breathing exercises carefully, after consulting with your doctor. Gymnastics is strictly contraindicated for:

• osteochondrosis of the upper spine;
• head or spine injuries;
• acute thrombophlebitis;
• infectious diseases of the upper respiratory tract;
• internal bleeding;
• high blood pressure.

Breathing exercises for losing belly fat contain many exercises aimed at working different abdominal muscle groups. Beginners can take as a basis a basic set of tasks:

1. Palms. Stand up straight, bend your elbows, pointing your palms with the insides facing you. Take noisy, quick breaths while clenching your fingers into fists and back again. In one workout you need to do 20 compressions and 8 sharp breaths.
2. Pump. Take the starting stance. As you inhale, bend your body forward, exhaling as you return to the starting position. You need to do 8 approaches a day, taking a break for 10-15 seconds after each task.
3. Shoulder straps. Place your hands on your waist, clench your fingers into a fist. As you inhale, relax your hands and unclench your fingers. As you exhale, clench your palms into fists. Do 8 approaches.

Buteyko

This is a specific health system, the purpose of which is to limit deep breathing. The author of the technique himself called it the principle of self-suffocation and believed that with the help of gymnastics it is possible to reduce the concentration of carbon dioxide in the blood and reduce the risks of developing various diseases of internal organs. In recent years, non-standard gymnastics has been used to treat obese patients.

The exercises are based on shallow breathing. During inhalations, the stomach and chest should not fluctuate. Breathing is slow, very shallow - you should feel that oxygen only reaches the level of the collarbone. The classic Buteyko technique is performed as follows:

1. The patient takes a shallow breath for two seconds.
2. Exhale immediately - 4 seconds.
3. Then a pause with a breath hold for 4 seconds, followed by an increase in the duration of the break in inhalation and exhalation.

You need to perform the complex at home, sitting, standing, while walking. On initial stages due to a lack of oxygen, negative reactions may appear - fear, chest pain, dizziness, loss of strength, asthma attacks. Such manifestations are not considered a reason to stop training. As you train side effects will disappear completely. Losing weight using breathing exercises is prohibited if:

• internal bleeding;
• neuropsychic disorders;
• acute diseases of the upper respiratory tract of an infectious nature.

Buteyko’s healing technique helps to lose weight, get rid of asthma, arterial hypertension and about 90 other different pathologies. Other benefits of breathing exercises include:

• Versatility and simplicity. There is no complex set of many exercises. Children, adults and even elderly patients can master the technique.
• Availability. You can learn the technique of shallow breathing anywhere, at a time convenient for you.
• High performance. Gymnastics for proper breathing helps to get rid of extra pounds and prevent further accumulation of subcutaneous fat.

Yoga

This gymnastics, unlike the Buteyko technique, teaches you to breathe deeply and deeply. Yoga includes diverse practices that originate from Indian culture. This practice helps to achieve harmony between the mind and body. To lose weight, use the simplest alternate breathing exercise:

1. Sit in a position comfortable for meditation, straighten up.
2. Close your right nostril with your thumb.
3. Inhale deeply through your left nostril. While catching air, you should mentally repeat the word “om” five times.
4. Exhale through your left nostril, also mentally repeating “om” ten times.

The duration of exhalation should always be twice as long as inhalation. You need to repeat the exercise 15-20 times, alternately changing nostrils. When performing weight loss exercises, you should not make any sounds, concentrate on internal sensations. The training should be completed for 15 days, after which you can move on to mastering more complex practices. Benefits of breathing exercises for weight loss:

• enriches the body with oxygen;
• improves the functioning of all body systems;
• balances gas exchange;
• increases the absorption of nutrients;
• increases hemoglobin levels;
• facilitates the functioning of the lungs, heart, and nervous system;
• useful for developing intelligence and concentration.

Bodyflex

BodyFlex breathing exercise for weight loss was developed by Greer Children. Its uniqueness is that exercises for proper breathing are harmoniously combined with moderate physical activity. All tasks are performed at a moderate pace, listening to internal sensations. The following Bodyflex complex will help to significantly narrow your waist, get rid of sagging sides and tighten your buttocks:

1. Lion. Stand straight, spread your legs at shoulder level. Place your hands on your hips. Take a deep, noisy breath, drawing in most of the air through your stomach. Hold the oxygen for 2-3 seconds, then release your lungs by contracting your abs. As you exhale, squeeze your tongue tightly with your lips.
2. Side stretch. The starting position is similar to the “lion”. Without lifting your right leg from the floor, while inhaling, smoothly transfer the weight of your body to your left knee, resting your elbow on it. Stretch your right arm up, move your left arm to the side. Hold the pose for exactly as long as you can without taking another breath. Exhaling, return to the start. Do 4 repetitions for each leg.
3. Press. Take a position - lying on your back. Bend your knees, pressing the soles of your feet into the mat. Raise your hands up. Inhaling air, lift your shoulders up, stretching your arms towards the ceiling. As you exhale, relax. Do 3-4 repetitions.

Bodyflex is positioned not only as a breathing exercise for weight loss, but also as a way to heal and rejuvenate the body and improve blood circulation. The main advantages of the technique:

• people of any age with different levels of physical fitness and physique can exercise;
• Classes take up to 20 minutes;
• the feeling of hunger is dulled;
• Bodyflex exercises teach breathing to the full capacity of the lungs;
• the first results can be seen two weeks after the start of training;
• The technique includes motor exercises that promote accelerated weight loss.

Give up Bodyflex and choose another one breathing technique to lose weight you need:

• pregnant women;
• during exacerbation of chronic diseases or during infectious diseases;
• in the presence of malignant tumors;
• during menstruation;
• after spinal surgery or if there are implants in it;
• people with high intracranial pressure.

Oxysize

The Oxysize fractional breathing technique was developed by the American Jill Johnson, and subsequently refined and adapted for Russian residents by Marina Korpan. The main advantage of the technique is the absence of contraindications and effectiveness. A few simple exercises will help you shape your figure:

1. Stand up straight, stretch your pelvis slightly forward. Raise your left hand up and grab her wrist with your right. Pull your body up, tilting slightly to the right and standing on your toes. Inhale through your stomach, tensing your abs as you exhale. Repeat the task 6 times in different directions.
2. Sit on a chair, straighten your back. Bring your knees together. With your left hand, rest on the seat, placing your hand behind your back. Extend your right arm towards the ceiling. While inhaling deeply, smoothly turn your body to the left, turning your right hand in the direction of movement. Exhale and return to the start. Do 6 repetitions on each side.

Jianfei

Chinese breathing exercises for weight loss Jianfei came from the East. The technique consists of only two exercises. It helps bring your body back to normal, relieves you of depression, fatigue, energizes you, and gives you a surge of vigor. The exercises are based on breathing through the stomach:

• Wave. Helps dull the feeling of hunger. You need to complete the task on an empty stomach or instead of eating. Lie with your back on the floor, bend your knees. Place your right palm on your stomach, your left palm on your chest. Inhale, during which with your right hand push your abdominal muscles inward and lift your chest. Hold your breath for 4 seconds, exhale, inflating your stomach.
• Frog. Sit on a chair with your legs spread apart. Rest your elbows on your knees, clenching the fingers of one hand into a fist and grasping it with the other. Bend your face, rest your head on your fist. Take a deep breath, freeing your head from extraneous thoughts, while simultaneously tensing your abs. As you exhale, relax your stomach, but remain in the starting position. Perform alternating inhalations and exhalations for 15 minutes.

Pranayama

The basis of this breathing exercise is yoga. In general, Pranayama is a continuation of the complex described above with alternating breathing through the nostrils. You can practice advanced yoga after mastering the previous technique. Pranayama will be useful not only for weight loss, but for pathologies gastrointestinal tract, endocrine, cardiac system. To reap the benefits, fully master the following exercise:

1. Find a comfortable meditation position.
2. Perform the first yoga breathing technique by alternately closing your nostrils with your thumb.
3. At the same time as you inhale, pull your stomach in as deeply as possible so that the outlines of your ribs appear.
4. For complete palm control, it is recommended to place your free hand on your stomach, just above your navel.

The value of Pranayama is that the technique helps control all body processes, improving the functioning of the genitourinary, cardiac, and nervous systems. While breathing, you simultaneously massage the internal organs - stomach, lungs, pancreas, liver. The only drawback of charging is the presence of constant contraindications, which include:

• organic heart lesions;
• traumatic brain injuries;
• blood diseases;
• neuropsychiatric disorders;
• vegetative-vascular dystonia;
• conditions after abdominal surgery;
• chronic inflammation of the middle ear;
• retinal detachment;
• increased intraocular pressure.

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