The best exercise for weight loss is breathing. Breathing exercises for weight loss are the most effective. Breathing exercises according to the Strelnikova method

Proper breathing is a whole science. Scientists have proven that many people breathe incorrectly, and this causes them many health problems. Excess weight, shortness of breath, oxygen starvation of the brain is not a complete list of problems that can occur, including due to improper breathing.

Breathing and losing weight at the same time is not a myth invented by the townsfolk. Today, this theory has received widespread confirmation, and the number of exercises for proper breathing literally beats all records.

Abdominal breathing is the key to good health, normalization of metabolic processes and, as a result, weight loss. Most people in the world breathe through their chest. Proper breathing involves the work of the peritoneum. Indeed, during chest breathing, the lungs only work halfway, and the body receives less oxygen.

Proper breathing allows you to fill the lungs with air at 100%. And the more oxygen the body receives, the more active it is in metabolism and fat cells are burned. Therefore, the connection between proper deep breathing and weight loss is direct and quite obvious.

The advantage of this method of losing weight is that you do not have to sit on exhausting diets and perform whole sets of exercises in the fitness room. Enough to breathe properly. Experts, however, offer a number of exercises designed specifically for breathing, which will help you saturate the body with oxygen and at the same time build.

So, for example, it is enough to stand against the wall, straightening and pressing the shoulder blades, shoulders, buttocks and heels against it, and inhale deeply so that the chest rises, then exhale slowly. Then repeat the inhalation and exhalation, only using abdominal breathing. Inhalation should round the stomach, and exhalation should compress the muscles of the peritoneum to the maximum. Then step away from the wall, feet shoulder-width apart, raise your arms up and take a slow deep breath into your chest, lower your arms and exhale. This exercise is performed daily for 1-2 minutes.

Do not forget about proper breathing during normal walking, as well as any physical exercise, such as climbing stairs. Remember that during exercise, breathing should be uniform, but at the same time rhythmic enough. If it is difficult for you to immediately tune in to the desired rhythm, try to use this: 2 steps - inhale, 2 steps - exhale.

Some experts argue that proper breathing teaches a person to listen to his body. Due to this, he begins to better understand his body and automatically begins to lead a healthy lifestyle. As a result, diseases and excess weight go away.

If the problem of excess weight is familiar to you firsthand, you should not wait for it to “resolve itself”. Even in the case when there is no time or opportunity to visit the pool and fitness club, you should pull yourself together and start exercising regularly at home. The main thing in this is to choose the right exercises for weight loss, regularly perform them and stubbornly, although not quickly, go towards your goal.

Instruction

Consult with a professional fitness instructor who will help you choose an individual program based on your wishes. Remember that the choice of exercises also depends on the type of distribution of body fat on your body. In addition, the main principle of training is their regularity. Having achieved the result, it is not necessary to stop exercising in order to keep yourself in good shape, continue to perform a set of exercises for weight loss at least 3 times a week.

The greatest effect for burning fat is given by aerobic exercise, even not very intense. Therefore, along with exercise, it would be good to do brisk walking in the morning. Given that the burning of adipose tissue begins only after half an hour of training, such walking, ideally, should last 45-60 minutes.

Be sure to include a warm-up in your set of exercises, which will help prepare the body for the upcoming physical exertion. As a warm-up, running in place or walking with your knees high for 5 minutes is suitable. Do a variety of tilts and swings with your arms and legs.

The main exercises should include exercises on the press, for the muscles of the legs and buttocks, chest, abdomen, shoulders, back and for the development of flexibility of the spine, on which the presence of a waist depends. The main thing is that all muscles receive a uniform load, so even those zones to which you have no complaints should also participate in exercises x, but problem areas, of course, should be given more attention.

Start the bulk of your workouts with exercises and the inner thighs. Perform squats at least 20 times. Control your breathing and strictly follow the breathing instructions for each exercises. Inhale at the moment of maximum tension, exhale - relaxing. For weight loss use exercises, which include lunges, gradually increase their number from 15 to 30.

After a month of classes, you will need to increase the load. Include in your mandatory set of exercises those that need to be performed with dumbbells, weights. Use a hoop to burn fat deposits in the waist and abdomen. Calculate so that if at first you study for 1-1.5 hours a week, then after a couple of months the total number of hours of study per week should increase to 3-4.

note

The optimal time for training in the morning is from 11 am to 1 pm or in the evenings from 5 pm to 7 pm.

Helpful advice

So that the body does not get used to one type of load, change the set of exercises after two to three weeks.

Sources:

• how to choose a diet for weight loss

A person can live without food for a month, without water - three to four days, and without oxygen - a maximum of three minutes. Chronic fatigue, passivity, irritability - all this is the result of a lack of oxygen. Proper breathing will help to get rid of such life partners and at the same time lose weight.

Instruction

Proper breathing accelerates metabolic processes, and fat begins to be burned as actively as possible. Experts distinguish three types of breathing: abdominal, upper thoracic and diaphragmatic (lower thoracic). When young children breathe, it is noticeable how their stomach moves. At the same time, the chest practically does not expand. Adults do exactly the opposite: they breathe deeply, but the abdominal wall practically does not participate in the process. If you want to lose weight and feel better, train yourself to breathe with your belly.

Lie down on a flat surface. It is desirable that it be rigid. For example, on the floor. Place one hand on your chest and the other on your stomach. Close your eyes and just breathe normally. This is how you determine the type of your breath.

Without changing your posture, try to breathe not with your chest, but with your stomach. You can open your eyes and make sure that the palm on your stomach rises higher. Inhale through the nose and exhale through the mouth.

Having mastered abdominal breathing in a horizontal position, stand up and do the same exercise while standing. When this works, try sitting. Humans have excellent muscle memory. Sooner or later, your body will remember exactly how to breathe.

When mastering the technique of abdominal breathing, special attention should be paid to exhalation. When you are in a calm state, try to inhale slowly and exhale even more slowly. Mentally count: from 1 to 5 inhale, from 1 to 10 exhale.

When performing any breathing exercises, at first you may feel dizzy and general discomfort. This is absolutely normal, because more oxygen began to flow into the blood, the vessels expanded. After a while, the discomfort will pass, and you will feel a surge of energy.

If you have decided and changing your habitual breathing is not enough for you, turn your attention to special systems. "Bodyflex" is a set of simple exercises, the key to the effectiveness of which is a special type of breathing. It is believed that "Bodyflex" was invented by the mother of many children, Greer Childers. In her book, she writes that five sizes in just 3 months. Another excellent system is Oxysize.

Helpful advice

In Eastern countries, the main way to achieve spiritual enlightenment has always been proper breathing.

Nature initially thought of everything to the smallest detail, so that a person feels physiologically well, his condition, health, and weight were normal. But over time, we forget about the lessons given to us from birth, and do not use the natural healing tools inherent in us, for example, such as breathing, to improve our well-being and appearance.

Instruction

There is a concept of right breath and wrong breath. We usually breathe wrong, but we need to learn the right way and try to breathe constantly in this way. To reproduce the correct breath, place your hand on. When inhaling, feel how the stomach (but not). As you exhale, pull your stomach in.

As you inhale, feel your belly fill with oxygen. You need to inhale until you feel full lungs. Inhaled? Hold your breath. And slowly exhale until you feel complete emptiness in your lungs. Breathe again and take a full breath.

Develop your own comfortable rhythm for full belly breathing. Breathe this way when exercising

29-08-2014

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Verified Information

This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

There are quite a lot of overweight people, and most of them want to have a good figure and excellent health. Breathing exercises are a way to lose weight without much time and effort.

Miracles do not happen: in order for extra pounds to go away, you need to burn the calories that come with food, and process them both with various cosmetic procedures: taking or making effective body wraps with various components,. Breathing exercises for weight loss are much easier than running or strength training. It can be practiced by both healthy people and those who have some diseases. Before you begin to perform certain complexes, you should consult with your doctor. Exercises are contraindicated or used under medical supervision:

• with spinal injuries;
• bleeding;
• diseases of the cardiovascular and pulmonary systems;
• during pregnancy and while breastfeeding.

The effect of active breathing

Oxygen plays an important role in a healthy person: it is involved in the oxidation of various compounds, which ensures energy production. Over the years, the amount of oxygen in the atmosphere has been slowly declining due to pollution and climate change. People's lifestyle changes, they move less, breathing becomes shallow and frequent. Due to these factors, the amount of oxygen in the blood of a modern person is reduced. Consequence:

• increased fatigue;
• decrease in the rate of metabolic processes;
• shortness of breath and palpitations during physical exertion;
• decrease in immunity.

Do a little test: take a watch that shows seconds, exhale and measure the amount of time you can hold your breath. Now take a few quick deep breaths. Be careful not to get dizzy. Exhale again, hold your breath and measure the time before inhalation. After active breathing, the result is 2, and sometimes 3-4 times more. This proves that deep breathing quickly oxygenates the blood. Breathing exercises for weight loss work in a complex way:

• : food is digested better, fat is not deposited, adipose tissue breaks down faster;
• increase energy production;
• strengthen immunity;
• improve mood and sleep.

Thousands of people around the world have already got rid of excess fat with the help of breathing exercises. The effect of its use will become noticeable after 1-2 weeks. This is the minimum period. If you practice for a long time, for a year or several years, then even diseases disappear.

Types of breathing exercises for weight loss

Popular respiratory gymnastics complexes:

• bodyflex;
• gymnastics Strelnikova;
• oxycise;
• qigong (jiangfei);
• pranayama.

Performing breathing exercises for weight loss takes from 2-3 to 15 minutes a day. While the exercises are unfamiliar time will be spent more, up to 40-60 minutes. The main thing is to correctly inhale and exhale. The effectiveness of exercises depends on the technique.

Bodyflex

Bodyflex breathing exercises for weight loss were developed by Childers Grieg. After the birth of three children, the size of clothes instead of 44 became 56. At 53, she was able to regain her beautiful figure. Childers did breathing exercises led by a young girl, and the sessions lasted 40-60 minutes. I had to come up with a set of exercises that does not take much time (and mothers do not have it) and will help to lose weight at any age.

The basis is aerobic respiration:

• calm exhalation through the mouth;
• a sharp breath through the nose (as full as possible, filling both the chest and stomach);
• a sharp exhalation through the mouth, using the diaphragm, that is, from the bottom up;
• breath holding and abdominal contraction.

Breathing exercises for weight loss - video from Childers Grieg:

As you exhale, take a static pose and hold it for a few seconds. Fat is actively burned in the area of ​​muscle tension. Tension is achieved by stretching or force. The abdomen is drawn in as much as possible. It really rolls under the ribs. Such an unusual "massage" after a while will reduce the size of the stomach. The result - saturation occurs faster.

It is not difficult to master gradual breathing, and a set of breathing exercises is compiled taking into account individual characteristics. They must be performed on an empty stomach, otherwise all oxygen will be spent on digestion of food, and not on burning fat.

You can take any position while holding your breath, even if it is not in the standard bodyflex set. If the area where there is excess adipose tissue is tense, then the exercise is suitable. What is described in the complex is not necessarily suitable for everyone. Some postures will be unpleasant or uncomfortable, and they must be abandoned.

The complex includes 2 exercises for tightening the muscles of the face and from 2 to 5 exercises for the chest girdle, waist, hips and legs.

Video with a set of exercises Bodyflex

"Lion" and "ugly grimace" train the muscles of the face and chest. Performed 3-5 times. The result of classes - sagging cheeks and a second chin disappear.

"Diamond" and "side stretch" tighten the muscles of the arms and chest. Diamond perform 3-5 times, stretching 3 in each direction.

Respiratory belly is especially useful for women after pregnancy and childbirth. Until the body has fully recovered, it is necessary to carefully apply physical activity. Two to three exercises 1-2 times a day on the abdominal muscles is enough. Light exercises - "dollar" and "cat". Then you can do "abdominal press" and "scissors".

Exercise "dollar" - after holding your breath and pulling in your stomach, put one hand on the back of your head (bend), and bend the other and put it on your belt. Bend at the waist so that the pose resembles a $, that is, move the upper body to the side of the hand attached to the head, and the hips vice versa. Do 3 times in each direction. "Cat", "scissors" and "abdominal press" do 3 times.

For - "pretzel", "stretching the hamstrings", "pulling the legs back", "seiko" and "boat". Do exercises 3 times in each direction, except for the popliteal stretch - it's just 3 times.

The listed 13 exercises make up the complex.

Breathing exercises Strelnikova

A set of breathing exercises according to Strelnikova was originally developed for medicinal purposes, to restore the voice. It happened back in the 30s, but exercises are still popular. Sharp short breaths are made with a compressed chest.

Oxysize

Oxysize breathing exercises are very similar to bodyflex. However, there are no sharp inhalations and exhalations, the exercises are more gentle, therefore there are fewer contraindications.

Qigong (jiangfei)

Jiangfei - lose fat in Chinese. These are 3 qigong breathing exercises. The method is more meditative. It is required not only to breathe correctly, but also to tune in spiritually.

Panayama

They solve the problem of excess weight with the help of yoga exercises. Breathing here also helps to focus, direct energy into right direction and get rid of everything superfluous.

General rules for performing breathing exercises

In order for breathing exercises for weight loss to give a result, you need to:

• do them regularly
• do not quit classes for a long time;
• maintain a positive and calm attitude;
• provide access to fresh air during classes, it is ideal to perform breathing exercises for weight loss in nature.

Subject to all the rules, health will improve, and extra pounds will disappear! In addition to gymnastics, treat yourself and enjoy life in all its manifestations!

Many people dream of becoming slim and fit. Don't dream - act now! Try, breathe, learn different techniques, read reviews about breathing exercises and get rid of excess fat. A beautiful figure will be a reward for everyone!

Tale about breathing exercises for weight loss of the abdomen. About oriental directions: qigong, Japanese exercises for weight loss of the abdomen and Chinese. You will learn what Bodyflex and Oksisize are, and much more. Go!

"Stop, you damned lizard!" Vanya yelled, straining his diaphragm.

Zmey-Gorynych stopped spitting plasma and stared at him in bewilderment.

“He himself said: today we will do the “breath of fire,” he reminded.

“I actually talked about something else,” Ivan admitted ...

Hi friends! While a person breathes, he lives. Not a single important process in our body can do without oxygen. This time I will talk about breathing exercises for losing weight on the abdomen, and share useful tips on how to make life easier for yourself by working with your head.

The tale of "porridge from an ax" and other little tricks

Wise people say that the diaphragm (the muscular partition between the thoracic and abdominal cavities) is the most important respiratory organ. And that's true! She should definitely participate in this process. And do it fully, and not flutter like a rag in the wind.

I'll start right away with useful exercises, which develop diaphragmatic breathing, are available at home, and will certainly benefit for weight loss.

1. Marina Korpan offers Bodyflex. The basis of this method of losing weight is breathing exercises and muscle stretching. The methodology is:

• on exhalation, we retract the abdominal wall as much as possible;
• hold the air for eight seconds;
• while inhaling, we stick out the belly to the limit;
• exhale with a full mouth;
• bend over, pulling up;
• repeat from the beginning.

An example of one Bodyflex cycle:

• lay on your back;
• did a breathing exercise;
• after exhalation - tore the upper body off the floor and hold for ten seconds;
• stretched their arms forward, springing their bodies;
• on exhalation, they sank to the floor;
• did everything from the beginning.

Not frail such a load on the press is obtained. The author also advises to eat as little as possible and train your body to be “full”, even if it is hungry.

Korpan also offers an express method, made up of its own methods.

1. American Pam Grout suggested doing the following:

• one-two-three-four - inhaled through the nose, inflating the womb;
• for five counts - we keep the air in ourselves;
• for eight of the same intervals - slowly let go of ourselves;
• repeated a few more times.

It's called "Queen of the Beach". The author is said to have lost weight. Of course, with such exercises is required. If you eat everything in a row, no methods will help.

1. Oksisize is similar to bodyflex, but with it you do not need to hold your breath. But it is recommended for all exercises.

When doing this type of training, you need to give up fatty and spicy, as well as fried foods, eat at least 4 times a day, and certainly food enriched with vitamins. It is clear that with such a restriction, the metabolism stabilizes and the excess will begin to disappear.

1. Strelnikova's method, tested and popular with doctors, is designed to combat colds and general tone. And although there is not a word about losing weight in the original method, this type is useful for general stimulation of the body.

Techniques include squats, twists and bends, in which the diaphragm begins to work hard. In combination with other types of gymnastics and the rejection of excesses, this method will give excellent results. Reviews of specialists and patients are evidence of this.

You can download the Strelnikova complex in pictures, or use the video below:

Breathing exercises for weight loss of the abdomen: Eastern directions

1. Japanese roller exercises.

• Ventilation of the lungs is done when you lie with a rolled-up towel or other device under your back, at the level of the navel. This is a very good activity for the back and arms.

1. Qigong is an ancient gymnastics that combines breathing techniques and:

• stretch marks;
• keeping the body in a static position;
• visas;
• pull-ups.

At the same time, techniques with “deep” breathing are obligatory, when the press is included in the process.

To achieve overall harmony, everything is done to smooth, calm and pleasant music.

Known methods include:

• "Breath of fire", which is based on deep exhalations with the retraction of the abdominal wall, and passive breaths;
• Slow and deep breathing with even inhalations and exhalations.

Air, as in all other types of activities, is drawn in only through the nose.

1. Another type of Chinese gymnastics is jianfei. It uses three approaches:

• “wave” - inhale with the chest (pull in the stomach), exhale (pull in the chest), performed lying down;
• "frog" - sitting, elbows on knees, hands clasped, forehead rests against this "lock" - smiled, put our thoughts in order and breathe, following the instructions, relaxing either the stomach or the chest;
• "Lotus" - sat in the "buddha pose", and we are saturated with oxygen, relaxing and without thinking, easily and evenly.

As with any other activity, we do not forget about high-quality and healthy food. And for complete relaxation, and fight against it, you can use special tea: ginger, lemon and honey - a classic combination of the East.

Nonsense funny and not very

1. Babies breathe with their tummy, not because “it’s more correct,” but because for 9 months in the womb they received oxygen through the umbilical cord. The lungs didn't work. It takes time for this organ to start functioning well. Toddlers are forced to help their poorly developed diaphragm.

1. By itself, abdominal breathing will not help you lose weight. Opera vocalists sing with their “belly”, they have a strongly developed abdominal type, but at the same time they are often full and even fat.

1. Men are more accustomed to working with the press, because they are adapted to the loads. Start exercising - and the stomach will "breathe", whether you like it or not. But this does not mean that one of the two methods is more correct.

1. It is not inhalations and exhalations that will relieve the “feeling of hunger”, but.

You can search ad infinitum. Especially if you really don’t want to deny yourself and lead. All these boring exercises, tiring walks in the fresh air, demands to eat fractionally - you really want to avoid them!

Do you want to eat everything that you like, but do not get better? 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 form 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 could not refuse pies, cake, dessert, and then you worry that all this will be deposited on your waist and hips? Do not worry! Just do this exercise.

How to do breathing exercise for weight loss?
Stand up straight, back straight. Inhale deeply through your nose and belly for 4 counts, then hold your breath for 16 counts and exhale long for 8 counts.
If you can't 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 should be for 2 counts, then hold for 8 counts and exhale for 4 counts. After exhalation, the breath is not held, the breath immediately follows. You don't have to breathe all the time! Use this breath after eating, especially if you have eaten "harmful" foods: fatty, starchy foods, sweets, things that form excess body fat. Do this secret breathing exercise 10 times after eating, and everything you eat will burn out very quickly before it can be deposited in fat. It is important to breathe in the stomach, not the chest!

How to master belly breathing?
[Next] There is a great way. You need to lie on the floor and put a book on your stomach in the area below the ribs. And you can make it easier and put your hand there! Take a full breath with your stomach and nose, while the stomach is inflated and the book should rise, or under your hand you will feel that the stomach is puffed up like a balloon. Exhale slowly through your mouth until your belly is completely empty of air. At the same time, the book falls, or under your hand you feel how your stomach has fallen. At first, it may be difficult for you to do breathing for weight loss, namely, to hold for 16 seconds. But with regular practice, the volume of the lungs 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 referred to as the lowest form of pranayama. True, the duration there is different - inhalation is 12 seconds, delay is 48 seconds, exhalation is 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 sweating of the body and the removal of 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 (body flight) and Great Bliss can be achieved. But I do not advise you to practice such breath holdings, since many years of practice are required to reach higher levels. For good health and fat burning, it is enough to use breathing 4 seconds inhale: 16 seconds delay: 8 seconds exhale.

by Notes of the Wild Mistress

The generally accepted norm is weight loss on diets in combination with a certain physical activity on problem areas of the body. But did you know that there is a way in which you can lose weight without exhausting yourself with diets and enhanced workouts? We are now talking about breathing exercises for weight loss. The basic principle of abdominal breathing exercises is the burning of accumulated body fat with the help of oxygen. Technically, it looks like a combination of measured movements and motionless body postures with certain breathing methods.

Belly breathing

What is the difference between oxygen, or belly breathing, from ordinary breathing? Almost all people breathe in the upper part of the lungs, i.e. breast. This is shallow breathing, in which oxygen is not supplied in the required volume to the lower parts of the lungs. Because of this, it is not enough for the cells of the body, hence the excess weight, as one of the consequences of impaired metabolism.

Breathing in the belly means filling the entire volume of the lungs with oxygen. In fact, this is how babies breathe, while adults need to master this breathing again, and this is not always easy.

Breathing exercises with the stomach for weight loss have a healing and restorative effect on the human body, namely:

Reduces hunger;

Stimulates digestion;

Promotes the breakdown of fat cells;

Invigorates and gives strength;

Helps fight disease;

Calms the nerves.

When performing breathing exercises, the blood is sufficiently saturated with oxygen, which helps to accelerate the metabolic process and the disappearance of fat cells. Due to this, the process of weight loss is significantly accelerated.

Breathing techniques

There are four effective methods of recovery and weight loss through breathing. All of them involve a set of effective exercises, although they differ somewhat from each other.

Bodyflex was transformed from a yoga breathing technique into a special weight loss technique by the American Childers Greer. The complex consists of 13 exercises, most of which are for the body, and two exercises for the facial muscles. When performed correctly, the content of carbon dioxide in the blood increases, which, in turn, helps to push the incoming oxygen out of hemoglobin. This released oxygen is sent to the muscles, in which it provokes the processes of active breakdown of fats.

A more gentle technique is offered by the Oksisayz breathing exercise complex. It is based on the basic principles of bodyflex, but excludes sharp exhalations and movements. She has much fewer contraindications, so even pregnant women can do such gymnastics. Also, the advantages of this type of gymnastics include the fact that Oksisayz can be performed when it is convenient, while Bodyflex is recommended only in the morning and on an empty stomach.

Jianfei - Chinese breathing exercises, in translation it sounds like "lose fat." It is also based on breathing with the stomach and is a complex of three exercises - "frog", "wave" and "lotus". Chinese woman Rosa Yu Bin only with the help of these three exercises, without dietary restrictions and without sports loads, got rid of 10 extra pounds in a couple of months. This complex is good to use during fasting days, because exercise significantly dulls the feeling of hunger.

In Russia, breathing exercises have been known since 1939 as Strelnikova's technique for restoring the voice of artists. The essence of the technique: with a compressed chest, a person should take sharp, as short breaths as possible through the nose. Such breathing is effective not only for weight loss, but also for acute respiratory infections, bronchitis and asthma.

Breathing exercises

These techniques are best learned with an experienced instructor. And for starters, we offer exercises that you can perform on your own, without danger to health. By doing these exercises correctly, you will understand the principle of breathing with your stomach, and after that you will be able to apply more complex techniques.

Exercise: belly breathing

Lie on your back, put your hands in the lower abdomen. First, exhale all the air through your nose. Then slowly inhale, lowering the diaphragm to the very bottom of the abdomen, thereby allowing air to fill the lungs. You need to control this process with your hands - notice how noticeably the stomach is rounded. Without holding your breath, then slowly exhale the air. Important: the diaphragm should rise up, and the stomach should be pulled inward as much as possible, freeing the lungs from air.

You need to breathe smoothly, calmly;

The chest should remain motionless, it should feel like the air should fill the stomach;

At the very beginning, do not perform deep breathing - feel the subtle work of the diaphragm and abdominal muscles; bring the exercise to automatic execution. Only then take deep breaths;

Breathe first in the belly in the morning on an empty stomach and a second time in the evening, preferably outdoors or in a well-ventilated area. Start with one minute of breathing, gradually increase the duration by 25-30 seconds. per day, but do not exceed 5 minutes.

This exercise stimulates intestinal peristalsis, cleanses the blood, improves blood circulation and speeds up metabolism. Due to this, the fatty layers of the body are noticeably reduced, especially in the press area.

Exercise Breath of harmony

When you master the abdominal breathing technique described above, you can also perform this exercise, which is aimed not only at splitting fat deposits, but also at improving the thyroid gland, stimulating intellectual activity, and strengthening immunity.

Sit on the floor "in Turkish" or just on a chair. Straighten your back and keep your head straight, and place your hands on your knees with your palms up.

Then inhale deeply through the nose, filling the belly with air, rounding it.

As you exhale, pull your stomach in, lower your chin down and press it firmly against your body. Exhale slowly twice. You need to do the exercise in the morning on an empty stomach, starting from one minute, adding a few seconds daily. The maximum duration is 5 minutes.

1 step. Exhale all the air. Then relax the abdominal muscles and very quickly inhale as much air as possible through the nose.

2 step. Hold your breath, tighten your stomach and raise your stomach as high as possible. Stay in this position for 10 seconds. You can control the correct execution with your hands, putting them on your stomach.

3 step. Lean forward and straighten up, while trying to keep your shoulders slightly rounded. Tighten your buttocks and hold this position for 10 seconds.

4 step. Exhale with resistance. Relax your head and shoulders as you exhale. The gluteal and abdominal muscles can be relaxed only after the air has been completely exhaled.

By combining these three exercises, you get a great complex for beginners. 15 minutes of exercise a day will contribute to effective weight loss at home. We wish you a beautiful figure and good health!