I would like to introduce all Soviet women to the very interesting breathing exercises “jianfei”, which in Russian means “lose fat”. With the help of three types of breathing exercises, you can lose weight in a very short time, keep it for years. slim figure while maintaining excellent health. I heard a lot about this amazing gymnastics in Beijing and for the sake of curiosity and experiment I decided to test its miraculous power for myself. The results were completely unexpected, literally in two or three days I threw off a kilogram, and two months later, with my height of 160 cm, I returned to my girlish weight - 50 kg, dropping 9 kilograms during this time. I no longer part with this breathing exercises, I do it every day, adjusting my weight at my own discretion.

While doing this gymnastics, I involuntarily thought about the Soviet country, which, by the will of fate, became my second homeland: I was born there, my childhood passed there. I know many Soviet women with beautiful, beautiful faces, but suffering from their fullness. And I think it will be interesting for them, and for men too, to learn about a tool that will easily make them beautiful and slim.

After all, Jianfei breathing exercises are available to everyone.

ROSE YU BIN,
employee of the Russian edition of the China magazine

Breathing exercises "jianfei" consists of three parts - exercises "Wave", "Frog" and "Lotus". Thanks to the “wave” exercises, the feeling of hunger disappears in people, and they can, without any effort, reduce the amount of food they eat, or stop eating altogether for a while, or eat only small amounts of vegetables and fruits. Usually, the cessation of eating is accompanied by a weakening of the body, dizziness and other symptoms, however, by doing these three types of exercises, all this can be avoided.

When performing all three types of exercises, you must first loosen the belt and unfasten the clothes that hinder the movement of the body.

Exercises “WAVE”

Lie on your back, bend your legs at the knees, at a right angle, put your feet straight (see Fig. 1), put one palm on your chest, the other on your stomach, and then start breathing exercises, helping a little with your hands.

When inhaling, straighten the chest, draw in the stomach, while exhaling, on the contrary, draw in the chest, inflate the stomach (as completely as possible, but without excessive effort).

Exercises of the chest (up and down) and abdomen (down and up) seem to form waves. The respiratory rate should approach normal (if some individuals experience slight dizziness during exercise, then slow down breathing a little).

Do 40 full breaths (inhale-exhale).

This movement can also be done while standing, sitting, while walking, while riding a bicycle.

Wave exercises are done in the first days of classes and later only when you feel hungry. "Hungry - exercise, not hungry - do not exercise." (In some individuals, even after 60 full breaths (inhale-exhale), there is still a strong feeling of hunger and a number of deviations occur. This means that the Wave exercises are not suitable for their body.)

Exercises “FROG”

Sit on a chair 35 - 40 cm high so that the lower leg and thigh form a straight or slightly smaller angle, knees apart at shoulder level. A woman squeezes her left hand into a fist, and wraps her right hand around a clenched fist (see Fig. 2), a man squeezes his right hand into a fist, and wraps his left hand around it. Put your elbows on your knees and put your forehead on your fist (see Fig. 2), then you need to cover your eyes, touch your lips with a smile, relax your whole body and take the most comfortable position, bring yourself to a state of complete rest.

Then you need to regulate your thoughts and nervous system, that is, calm down, relax internally. To do this, it is enough to first breathe once, as if after fatigue, so that the whole body seems to go limp. Now try to think about the most beautiful and joyful things in your life (for example, that you are lying on the grass near the water and enjoying nature) in order to get spiritual satisfaction, peace of mind. For a minute or two, you maintain a physically and mentally calm, pleasant state.

After you settle your thoughts, proceed to the main stage of the Frog exercises. All thoughts are completely focused on breathing exercises. First, take a free breath through your nose and guide the air, helping yourself mentally, into the abdomen, then exhale through your mouth lightly, slowly, evenly - while there is a feeling that the abdomen is gradually becoming relaxed and soft. When all the air is slowly exhaled, inhale again through the nose, the inhalation should also be light, slow, even. During a breath, the lower part of the abdomen, as it were, is gradually filled with air and swells. When the stomach is full, freeze for two seconds, then take an additional short breath, after which immediately begin a slow exhalation. Thus, such a cycle of breathing is obtained - exhale, inhale, freeze for two seconds, take a short breath and exhale again, inhale, and so on. During the respiratory process, the chest does not rise, only the abdomen is drawn in, then swells, which is very reminiscent of a frog.

During the “Frog” exercises, you need to monitor the degree of filling the abdomen with air when inhaling, taking into account the state of your body, otherwise unwanted deviations are possible. You can not do these exercises with internal bleeding and those who have not yet expired three months after internal bleeding. surgical operation. For those who suffer from cardiovascular and gastrointestinal and other serious diseases, it is enough to bring the degree of filling the abdomen with air when inhaling to 10-20 percent. It is better for women during menstruation to suspend classes, replacing them with Lotus exercises. The overwhelming majority healthy people and people suffering from common chronic diseases can do these exercises, and the degree of air filling of the abdomen can be increased to 80 to 90 percent.

The Frog exercises take about 15 minutes. After completing them, do not immediately open your eyes to avoid dizziness. Raise your head with your eyes closed, rub your palms together 10 times, then “comb” your head several times with the fingers of both hands, then open your eyes, clench your hands into fists, lift up, stretch, take a deep breath, after which your eyes will clear, increase forces.

These exercises during the period of intensive weight loss should be done three times a day, each time for 15 minutes; can be done during normal meal times, you can choose another time.

Exercises "Frog" stimulate blood circulation throughout the body, metabolism in the body. And this, in turn, has a beneficial effect on the skin of the face. With deep inhalations and exhalations, the diaphragm of the chest rises and falls, which plays a wonderful role in massaging the internal organs.

Frog exercises raise the tone of the whole organism and effectively eliminate or mitigate all the adverse effects that food restriction usually causes.

Exercises "LOTUS"

The Lotus exercises are usually done while sitting, as in the Frog exercises, or with the legs tucked under oneself, that is, in the position of the Buddha. Hands palm up put one above the other, on the legs in front of the stomach (see Fig. 3), the woman - the left over the right, and the man - vice versa. Do not lean on the back of the chair, slightly straighten your lower back, lower your shoulders, remove your chest, lower your chin a little, close your eyes, lift the tip of your tongue up and lightly touch it to the palate (near the upper teeth), completely relax, take a comfortable, natural position.

After you have taken the necessary position, bring your thoughts into the proper state. To do this, you must first take a deep breath and relax, then think for one or two minutes about the most joyful and pleasant in your life, in order to create a calm, light mood before starting breathing exercises.

Following this, focus all your thoughts on the regulation of breathing, while nothing should interfere. The breathing exercise is divided into three stages.

First stage. Breathing should be deep, long, light, even and very natural. The chest and abdomen should not noticeably rise and fall. Beginners can quietly listen to the sounds of breathing and gradually achieve soundless breathing, you control breathing, regulate it. This step is 5 minutes.

Second phase. Inhale naturally, not paying attention to the breath, do not control it. When exhaling, relax completely and achieve soundless, deep, long, even breathing. The second step will also take five minutes.

Third stage. Do not control either inhalation or exhalation, Breathe naturally, not paying attention to the depth, evenness of breathing. With all this, invariably keep the feeling that the breath is there, it is either close, or far away, or appears, or disappears. If at the same time extraneous thoughts appear, do not pay attention to them and calm yourself. This step takes about ten minutes. Those suffering from chronic diseases can do the Lotus exercises for longer than 20-30 and 40-50 minutes.

Do Lotus exercises three times a day. You can follow the “Frog” exercises, or you can do it in the morning after getting up and in the evening before going to bed.

Exercises "Frog" and exercises "Lotus" are useful for relieving fatigue, improving metabolism, curing various chronic diseases. Therefore, they can be done separately from each other, not in order to get rid of fullness, but in order to strengthen the body and maintain health.

Breathing ensures the functioning of the body. Such gymnastics helps to get rid of excess weight at home. In the breathing of adults, the stomach is almost not involved. Because of this, the air does not reach the lower parts of the lungs, and the 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 body fat. Learn to breathe correctly to influence the work of the whole organism.

Want to lose weight? Looking for effective method get rid of excess fat on the stomach and sides? Breathing exercises - best method weight loss that you can master at home. Breathing exercises for the press will help you quickly achieve maximum results without resorting to exhausting workouts in gym. And proper breathing contributes to the flow of oxygen into the body and starts the process of burning fat cells. How to do gymnastics for the abdomen and sides, you can learn from the article. The exercises do not require special equipment or the help of a trainer.

What is breathing exercises

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

"Vacuum": correct breathing with the stomach (video)

1. Lie down on a flat surface. Lower your hands to your lower abdomen. Breathe out through your nose.
2. Breathe slowly. Control the lowering of the diaphragm with your hands. The belly will be rounded. The lungs will be filled with air.
3. Don't pause. Exhale slowly. The diaphragm will rise, and the stomach will be pulled in as much as possible. The air will come out of the lungs.
4. Help draw in the stomach due to the abdominal muscles. Fix the position and breath as much as possible.
5. Regain your breath. Repeat the exercise 5 times.

Breathing exercises for slimming the abdomen and sides

Gymnastics helps to increase metabolism. The volume of the stomach decreases due to effective work press muscles. Proper breathing helps to get rid of hunger.

"Frog"

Exercise "Frog" helps to improve the condition of the body. During its execution, only the stomach is mobile. Control your condition: if you feel any discomfort, take a break. Exercise for 15 minutes.

Technique:

1. Sit on a chair. The distance between the legs should correspond to the width of the shoulders. Place your elbows on your hips. Squeeze one palm, and place the other on top of the resulting fist. Rest your head in your hands. Relax.
2. Breathe in slowly. Then exhale through your mouth. Hold for a few seconds when the stomach is slightly puffed up. Then slowly inhale and exhale again. Repeat the already mastered movement.
3. On final stage take a deep breath, stretch.

Breathing exercise "Frog"

"Wave"

"Wave" can be done both lying down and sitting. It is important to choose a comfortable breathing rate for you. Exercises are classified as starting. Repeat it about 40 times.

Technique:

1. Lie down on a flat surface. Bend your legs in knee joints. Place one hand on your chest, place the other on your stomach.
2. Practice correct breathing technique. When inhaling, straighten your chest, while exhaling - your stomach.

Breathing exercises for the press in the lotus position

1. Straighten up. Sit in the lotus position. Keep your back straight. Do not use support. Drop 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 breathing naturally. Pay attention to your inhalations and exhalations. Exercise for at least 10 minutes.

To reduce the abdomen: standing vacuum exercise

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

1. Stand straight. As you take a deep breath, tilt your torso slightly forward. Putting, while palms on the hips.
2. Exhale all the air while pulling in the stomach as much as possible. You should feel that your internal organs slightly rise to the ribs. Tilt your head slightly down, lower your chin. As if you want to press him to your chest. But look straight ahead.
3. Hold your stomach in for 20-30 seconds. Relax it slowly. Regain your breath. Do 3-5 breathing cycles.

Technique:

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

Breath types

1. During chest breathing, the costal part of the sternum is involved.
2. The diaphragm included in the work during abdominal breathing provides a deep and full breath. This is how humans breathe at birth. And then they begin to breathe from the chest.

Types of breathing exercises that can be mastered at home

• Yogis open the channels of perception by doing gymnastics. The relationship between breathing and human development has been proven. The principle of yogis is to breathe exclusively through the nose. This system is called pranayama. This is how you achieve harmony and balance.
• The essence of kapalabhati is the need to breathe in the stomach. Close your eyes and relax. Straighten your back. Inhaling, inflate the stomach. As you exhale, pull your belly towards your spine. Breathe like this 36 times.
• Perform nadi shodhana - breathe through each of the nostrils in turn. Cover one of the nostrils with your thumb. Breathe in and out through the other. Do five rounds. Then do the same with the other nostril. Then start breathing through both nostrils at the same time.
  When the technique is mastered, inhale and exhale through one nostril, then the other. Alternately cover the right and left nostrils. Do 10 cycles.
• The “palms” exercise is quite simple to perform even for a beginner. Bring your hands up to chest level. Turn your palms away from you. Clench them into fists, performing sharp breaths and exhalations. Do 10 times.
• To perform the “chauffeurs” exercise, the distance between the legs should be narrower than the width of the shoulders. Clench your hands into fists. Keep them around your waist. Inhaling, sharply lower your hands, unclench your fists. Concentrate tension in the shoulders and hands. Breathe for 10 cycles. Repeat 5 times.
• "Pump". Straighten up. Take a breath. Tilt your body. Don't 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 is reduced 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. Straightened legs alternately raise and lower in different directions.

• Do breathing exercises regularly. Increase the load gradually. Concentrate on doing the exercise.
• An hour should elapse between training and eating.
• Stretch your neck muscles before exercising. Make several turns with your head in different directions.
• Relax your arms and shoulders.

Contraindications

Do not perform breathing exercises after a heart attack, stroke, or a recent operation. Consult your doctor before starting exercise.

There are three exercises - "Wave", "Frog" and "Lotus". They do not require special training and a special suit. The only condition is that the clothes do not hinder movement.

Exercise "Wave"

Exercise "Wave" surprisingly reduces the feeling of hunger, which is especially important on fasting days or in the evening, when there is a temptation to have a snack.

The exercise can be performed in any position: lying down, sitting, standing, even when walking and cycling, but for beginners it is better to do the “Wave” while lying down. To do this, lie down, bend your knees, placing your feet shoulder-width apart. Put one hand on the stomach, the other on the chest. Take a deep, calm breath while lifting your chest and pulling in your stomach. On exhalation, the chest is drawn in and the stomach protrudes. Thus, the inhale-exhale cycle seems to create a wave. The breathing rate should match the rate at which you normally breathe. It is necessary to try to ensure that the amplitude of movements of the chest and abdomen is as wide as possible, but at the same time does not cause discomfort. A complete breathing cycle (inhalation-exhalation) is performed at least 40 times. Over time, it is desirable to increase the number of approaches to 60. If dizziness appears during the exercise, breathing should be slowed down.

Exercise "Frog"

To perform it, you need to sit on a low chair. The height of the chair should be such that the angle between the thigh and lower leg is straight or slightly less. Place your feet shoulder-width apart. Rest your elbows on your knees. women squeeze left hand into a fist and clasp it with their right hand, men, on the contrary, clasp their left hand clenched into a fist right hand. Rest your forehead on your fist, close your eyes and try to relax. After taking a deep breath, exhale with force, imagining that with the exhalation you get rid of worries and fatigue. Tune in to the fact that during the exercise your stomach will swell, as happens with a frog.

So, let's begin. Slowly, calmly inhale through the nose, directing the air into the stomach, hold your breath for a couple of seconds, take another short breath and slowly exhale through the mouth. When exhaling, the abdomen should fall, be relaxed and soft. During this exercise, the chest moves evenly, and the stomach either swells or retracts. From the outside, it resembles the breathing of a frozen frog, intently observing what is happening around. Exercise is performed for 15-20 minutes three times a day.

To prevent dizziness, after the end of the exercise, straighten up, sit for a few seconds with your eyes closed, and only then open your eyes and stretch your arms up.

Exercise "Lotus"

This exercise is best done in the Lotus position, but since this asana, despite its apparent ease, is difficult for a beginner, as it requires good knee flexibility and hip joints, then the exercise can be performed while sitting "in Turkish" or just sitting on a low chair as you like. The back should be straight, shoulders and chin slightly lowered, eyes closed, hands placed on the legs in front of the stomach, palms up. In women, the left palm is on top of the right, in men, on the contrary, the right palm is on top.

This exercise is essentially a meditation and is performed for 20 minutes in 3 stages. The first 5 minutes is the stage of conscious breathing. Try to breathe evenly and deeply, but silently so that the chest and stomach do not move too noticeably. Listen to your breath, concentrate on the process.

Relax control for the next 5 minutes. Try to inhale as naturally as possible, and make the exhalation long, even and silent.

At the final stage (the last 10 minutes), try to relax as much as possible, calm down and breathe as usual, enjoying the ease and peace. Like "Frog", "Lotus" is desirable to perform 3 times a day, especially at the stage of intensive weight loss.

As you can see, all the exercises are extremely simple and you can perform them anywhere. In addition, additional bonuses from classes will be lightness, vigor and good mood what I wish you with all my heart.

Effective jianfei breathing exercises - only three exercises for weight loss

What attracts in this technique? First, it is extremely simple and does not take much time. Secondly, this gymnastics can be performed in any conditions: at home, in the office or in nature. Thirdly, it gives the possibility of quiet solitude and restores the nervous system.

See also: Oxysize breathing exercises for weight loss - find out right now if it suits you.

• What is jianfei breathing exercises?
• Three breathing exercises

To date, Jianfei breathing exercises are among the most famous weight loss methods. Experts say that by regularly performing the exercises of this gymnastics - which, by the way, there are only three, you can achieve not only weight loss, but also the general improvement of the body, strengthening the immune system. Jianfei gymnastics is very effective, for example, for the prevention and treatment of weather dependence.


Literally, "jianfei" is translated from Chinese as "remove fat". The unique technique is based on 3 types of effective breathing - "wave", "frog" and "lotus". According to Eastern experts, Jianfei allows you to quickly get rid of excess weight and maintain a slim figure for many years.

• Thanks to Wave, you can get rid of the feeling of hunger in order to reduce the amount of food without regret or take a food break. The period of hunger will not be accompanied by weakness or dizziness, as occurs with normal weight loss. The thing is that this simple exercise helps to avoid such negative symptoms.
• Exercises "Frog" and "Lotus" can be done not only for weight loss. In addition to reducing weight, they relieve the feeling of fatigue, improve metabolism and even cure some chronic diseases.

See also: Bodyflex breathing exercises for weight loss.

The thing is that proper breathing can activate and normalize metabolic processes in the body. But it is a slow metabolism that often causes excess weight. So it turns out that by regularly performing breathing exercises, you can lose weight. Also, in addition to losing weight, additional bonuses from Jianfei classes will be lightness, vigor, a surge of vitality, strengthening the body and increasing its resistance to various kinds of diseases.

The basis of Jianfei gymnastics is 3 exercises. They are simple and do not require special physical training.

The first exercise is called "Wave". It surprisingly relieves the feeling of hunger, which is especially important on fasting days or in the evening, when the temptation to eat is especially great and can cause maximum harm to the figure. Another wonderful effect of the “Wave” exercise is that it prevents the appearance of dizziness and weakness, characteristic of the same unloading days when we are undernourished. As part of the Jianfei gymnastics, the Wave exercise is performed only in the first days. In the future, you can use it to get rid of hunger.

You can perform this exercise in various starting positions: lying, sitting, standing, and even on the go. But at the beginning of your Jianfei practice, you need to master the execution of the “Wave” in the prone position. To do this, lie down on a gymnastic mat previously spread on the floor. Bend your legs at the knees, place your feet on the floor shoulder-width apart, freely mark the palm of one hand on your stomach, and the palm of the other hand on your chest.

In this position, inhale, at the same time draw in the stomach and round the chest. As you exhale, draw in your chest and round your stomach. Thus, with the help of breathing, you seem to create a wave: a raised chest - a lowered stomach, then a raised stomach - a lowered chest. Start with 40 reps full cycle“Waves” and gradually increase the number of approaches to 60. As soon as you feel that the exercise is working well, you can try to perform it while sitting and standing.

Sometimes, during this exercise, dizziness or even nausea appears. In this case, you need to slow down your breathing. If the feeling of discomfort does not go away or the feeling of hunger remains, this means that this exercise, due to the individual characteristics of your body, is not suitable for you.

The next exercise is called "Frog". It perfectly stimulates blood circulation, provides massage of internal organs, improves metabolism and, as a result, has a beneficial effect on the condition and complexion, gives a feeling of cheerfulness throughout the body. To perform the Frog exercise, you need to fold your palms in a special way - clench your left palm into a fist and cover it with your right palm.

Thus, a woman should fold her palms. If “jianfei” is practiced by a man, then you need to clench your right palm into a fist and cover it with your left.

Next, you need to sit on a chair, place your feet on the floor, knees - shoulder width apart. The drumstick and thigh should form a straight or slightly acute angle with each other. Place your elbows on the knees of the same name, fold your palms in the manner shown above, resting your forehead on your palms. Eyes closed, body relaxed.

Immediately tune in to the fact that during this exercise you will only inflate your stomach, like a frog. On a slow breath through the nose, gradually fill the stomach with air, then hold your breath for a couple of seconds, take another short additional breath and slowly, already through your mouth, begin to exhale. This exercise must be performed for 15 minutes 3 times a day.

But this exercise has a number of contraindications. So, it is better to refuse “frog” breathing if you have menstruation, internal bleeding, or the recovery period after a surgical operation.

And the last Jianfei exercise is called Lotus. It is performed sitting in the lotus position or simply sitting on the buttocks with crossed legs. A woman should place her left leg on top of her right, and a man - vice versa. Hands with palms up can be freely lowered to their feet or palm to palm (for women, the left palm should be down, for men - vice versa). Lower your chin a little, close your eyes.

This exercise can be considered meditation. So just think of something nice. For the first 5 minutes, breathing should be deep, even, but silent and imperceptible, i.e. chest and abdomen should not move. At this stage, you are in control of the breath. For the next 5 minutes, try to loosen your breath control - inhale naturally, and as you exhale, watch the soundlessness, try to make the exhalation long. At the final stage of the Lotus breathing exercise, for the next 10 minutes, forget about breathing control at all and try not to think about anything. Like the “frog” exercise, “lotus” must be performed 3 times a day, especially during the period of intensive weight loss.

As you can see, all the exercises are extremely simple and require, perhaps, a little free time. At the same time, "Jianfei" can be practiced anywhere: at home, outdoors, and even in the office. In addition, breathing exercises provide an excellent opportunity to be alone with yourself, put your thoughts in order, relax and calm the nervous system. Therefore, even if you think that your weight is normal, Jianfei gymnastics will be useful in terms of regulating appetite and restoring the psycho-emotional state.

Breathing exercises for weight loss - a set of exercises that contribute to weight loss and healing of the whole body. The eternal question that interests millions of people is how to lose weight quickly, effortlessly, and even at home. For a long time, and better forever.

You need to understand how to change your lifestyle, how to help yourself without harm to health. Let us consider in more detail what breathing techniques exist and how they are useful for health and weight loss.

Breathing exercises for weight loss has nothing to do with food or food products. To lose weight, take advantage of what you do 12 to 20 times a minute, and do not even notice - breathing. But what does gymnastics have to do with it and what does it have to do with losing weight?

Gymnastics is a sport that requires physical strength, endurance, flexibility and coordination of movements. It's no secret that by playing sports, you can lose extra pounds.

What if not everyone wants to work hard? For such people there is a special gymnastics. For many, it seems funny and frivolous, but it really is not.

Let's take advantage of the fact that the human body constantly needs oxygen. Since the body does not store oxygen, it has no choice but to use it immediately. If there is enough oxygen to meet normal physiological needs, then the extra oxygen burns fat and calories.

We get oxygen from the air we breathe and take it for granted. We use only about 20–25% of the available lung volume. Taking a deep breath, with the help of the diaphragm and abdominal muscles, we saturate the lungs with a large amount of oxygen. Breathing exercises for weight loss and deep slow breathing will allow the body to burn more carbon dioxide and other toxins / waste products accumulated in the body.

See also - Tibetan diet: the secrets of beauty and eternal youth

Deep slow breathing can improve weight loss. This comes from burning more calories by activating the diaphragm and abdominal muscles. Improves the delivery of oxygen to the blood and speeds up the metabolism.

Since oxygen cannot be stored, it must be used after it enters the body. Once all tissues have received an adequate supply of oxygen, the remaining oxygen burns fat, breaking it down into energy, water, and carbon dioxide.

Breathing exercises for weight loss have been practiced for centuries. Deep slow breathing is one of the best and safest ways to protect your health. In addition, it is an easy, simple and free way to lose weight.

There are breathing exercises, the main purpose of which is to saturate the lungs and the whole body with oxygen.

Benefit for health:

• blood pressure decreases;
• the heart rate slows down;
• mental clarity improves;
• anxiety decreases;
• stress is reduced;
• pain decreases;
• posture will improve;
• increased energy/endurance;
• immunity will increase.

Breathing techniques

Breathing techniques are divided into several main types. Most of them are separate programs that are combined with any others that help in losing weight.

Some of the most famous breathing techniques:

• jianfei;
• bodyflex;
• Strelnikova complex;
• oxysize;
• qigong.

Let's take a closer look at Jianfei and Bodyflex.

Breathing exercises should be done:

1. Definitely in a quiet environment.
2. In the most relaxed state.
3. Change into something comfortable so that nothing restricts your movements.

Jianfei is a Chinese breathing exercise for weight loss, originally from China and translated as “fat loss”.

The base of the complex is made up of 3 main exercises - Wave, Frog and Lotus

Exercise can be performed lying on a horizontal surface. Bend your knees to make an angle of about 45 degrees, press your feet to the floor. Place one hand on your stomach, the other on your chest. When you do the exercise, help quietly with light pressure of the hands.

On a slow breath, raise your chest, pulling your stomach in as much as possible; as you exhale, lower your chest, relaxing your stomach. You need to breathe at a normal rate, and if you suddenly feel dizzy, then slow down your breathing a little. The average load is 40 approaches. It is better to do a wave when you are just starting classes. Then do the exercise only when you feel hungry.

It should be performed while sitting, any horizontal surface, the height of which will be about 40 cm, will do. The only caveat is that the legs should be placed at a right angle and spaced shoulder-width apart. Here the main thing will be to fold your hands correctly - the left should be clenched into a fist, and clasp it with the right on top. Rest your elbows on your knees, put your head on your fist.

But also with this exercise, the internal mood is important. You must bring yourself into a state of calm. You can turn on relaxing music. Calm your own thoughts. Now imagine that you are in a place that is pleasant for you - lying on the beach, walking in the forest and just admiring nature.

When you succeed, you should concentrate on the exercise. Inhale lightly through your nose and, tracking its movement, lower oxygen into the abdomen. When you feel that your stomach is filled with air, stop breathing for 2 seconds, then take an auxiliary small breath and start exhaling slowly through your mouth.

It turns out that the following approach is done: inhale, delay 2 seconds, short-term inhalation and exhalation. Make sure that the chest should not move, only the abdominal area inflates and retracts, which looks like a frog's breath.

The Lotus exercise can be performed both sitting on a chair and on a mat, in the “Buddha” position. Place your hands on top of each other, palms up in front of you. Close your eyes, relax in a comfortable and relaxed position. Clean up your thoughts and calm your emotions, focus on your breathing.

The peculiarity of this procedure is that it is divided into several steps

At the initial step, breathing will be deep and relaxed. Significantly raise and lower the chest and abdomen is not necessary. Try to achieve the most silent breathing. Duration 5 minutes.

The second step also lasts 5 minutes. Inhale and exhale normally, do not focus on your breath.

The third step takes approximately 10 minutes. Breathe evenly, do not control the depth and evenness. At the same time, concentrating on the movement of air in the body. To achieve the best result, do the exercise 3 times a day or twice - the next morning, immediately after waking up, and some time before bedtime.

Bodyflex appeared not so long ago, but for a short time this exercise technique has won the hearts of many admirers healthy lifestyle life. It consists of breathing and physical exercises, the main purpose of which is to enrich the body with oxygen.

The author of the technique is Grieg Childers, an ordinary housewife from the American province. After the birth of three children, she suffered from overweight.
The author recommends starting breathing exercises with a gradual decrease in caloric intake.

And Grieg Childers also claims that most people have a habit of breathing shallowly, as a result, the body receives an insufficient amount of oxygen.

As a result of such improper breathing, many constantly feel tired. In addition, the metabolism slows down and there is tension in the muscles of the back and abdomen.

When we are born, we naturally breathe through our belly. But as the growth increases, the abdominal pressure increases, and all internal organs experience tension. Therefore, the natural breathing of the stomach is confused. This also applies to the muscles of the diaphragm.

A person's breathing stops in the chest area, since we use only 20% of the lungs. Most people breathe only from the top, although there are those who understand that in order to feel good, it is necessary to breathe deeply, with a full diaphragm.

Breathing cleans the cells of the body in a natural way, an increase in lung volume has a very beneficial effect on cardiovascular system, strengthening immunity.

The bodyflex program consists of static and stretching poses, combined with breathing exercises. This complex forms muscle mass by burning body fat.

Breathing exercises for weight loss are special exercises that contribute to the entry of additional oxygen into the body, as a result of which fat cells are oxidized and burned.

After fat cells are burned, oxygen enters into action with other components of the body, strengthening muscles and healing a person.

Thanks to this, a person becomes more energetic, hardy, strong, his muscle tone increases.

Bodyflex exercises will help you lose weight and improve your health. They are especially useful for young mothers to restore the figure after the birth of the baby and during lactation.

But there are also some limitations. For example, you can not do body flex:

• pregnancy at any time;
• chronic diseases in the acute stage;
• postoperative period;
• increased intracranial pressure;
• thyroid disease and glaucoma.

The main advantage is that after bodyflex exercises, fatigue is much less felt than after other physical exertion and exercises.

For weight loss, it is recommended to conduct classes regularly (systematically). Since this exercise technique is not related to sports, for the first results effective weight loss it will take some time. This factor depends on the initial weight of the person.

According to specialists practicing breathing exercises, systematic breathing exercises keep the result of losing weight for a longer time than, for example, aerobics, athletics and other sports and physical exercises.

Here are some examples:

• 60 minutes of running - burns 700 kcal
• 60 minutes of aerobics - 250 kcal
• bodyflex - 3500 kcal

Many women do body flex because it is a method:

• The ability to perform simple exercises in a relaxed home environment.
• Unaccompanied by an instructor (the first few lessons are recommended to be mastered under the supervision of a specialist).
• With regular 15-40-minute exercises and a stable diet, the lost kilograms do not return.
• The female figure takes on seductive forms in a short (short) time.
• Breathing exercises for weight loss and healing of the body are recommended at any age.

With the help of three types of breathing exercises, you can lose weight in a very short time, maintain a slim figure for years and at the same time maintain excellent health.

Breathing exercises for weight loss

With the help of three types of breathing exercises, you can lose weight in a very short time, maintain a slim figure for years and at the same time maintain excellent health.

I heard a lot about this amazing gymnastics in Beijing and for the sake of curiosity and experiment I decided to test its miraculous power for myself. The results were completely unexpected, literally in two or three days I threw off a kilogram, and two months later, with my height of 160 cm, I returned to my girlish weight - 50 kg, dropping 9 kilograms during this time. I no longer part with this breathing exercises, I do it every day, adjusting my weight at my own discretion.

While doing this gymnastics, I involuntarily thought about the Soviet country, which, by the will of fate, became my second homeland: I was born there, my childhood passed there. I know many Soviet women with beautiful, beautiful faces, but suffering from their fullness. And I think it will be interesting for them, and for men too, to learn about a tool that will easily make them beautiful and slim.

After all, Jianfei breathing exercises are available to everyone.

ROSA YU BIN, employee of the Russian edition of China magazine

Breathing exercises "jianfei" consists of 3 parts: exercises "Wave", "Frog" and "Lotus".

Thanks to the “wave” exercises, the feeling of hunger disappears in people, and they can, without any effort, reduce the amount of food they eat, or stop eating altogether for a while, or eat only small amounts of vegetables and fruits. Usually, the cessation of eating is accompanied by a weakening of the body, dizziness and other symptoms, however, by doing these three types of exercises, all this can be avoided.

When performing all three types of exercises, you must first loosen the belt and unfasten the clothes that hinder the movement of the body.

Exercises “WAVE”

Lie on your back, bend your legs at the knees, at a right angle, put your feet straight (see Fig. 1), put one palm on your chest, the other on your stomach, and then start breathing exercises, helping a little with your hands.

When inhaling, straighten the chest, draw in the stomach, while exhaling, on the contrary, draw in the chest, inflate the stomach (as completely as possible, but without excessive effort).

Exercises of the chest (up and down) and abdomen (down and up) seem to form waves. The respiratory rate should approach normal (if some individuals experience slight dizziness during exercise, then slow down breathing a little).

Do 40 full breaths (inhale-exhale).

This movement can also be done while standing, sitting, while walking, while riding a bicycle.

Exercises "Wave" are done in the first days of classes and later only when you feel hungry. "Hungry - exercise, not hungry - do not exercise." (In some individuals, even after 60 full breaths (inhale-exhale), there is still a strong feeling of hunger and a number of deviations occur. This means that the Wave exercises are not suitable for their body.)

Exercises “FROG”

Sit on a chair 35 - 40 cm high so that the lower leg and thigh form a straight or slightly smaller angle, knees apart at shoulder level. A woman squeezes her left hand into a fist, and wraps her right hand around a clenched fist (see Fig. 2), a man squeezes his right hand into a fist, and wraps his left hand around it. Put your elbows on your knees and put your forehead on your fist (see Fig. 2), then you need to cover your eyes, touch your lips with a smile, relax your whole body and take the most comfortable position, bring yourself to a state of complete rest.

Then you need to regulate your thoughts and nervous system, that is, calm down, relax internally. To do this, it is enough to first breathe once, as if after fatigue, so that the whole body seems to go limp. Now try to think about the most beautiful and joyful things in your life (for example, that you are lying on the grass near the water and enjoying nature) in order to get spiritual satisfaction, peace of mind. For a minute or two, you maintain a physically and mentally calm, pleasant state.

After you settle your thoughts, proceed to the main stage of the Frog exercises.

All thoughts are completely focused on breathing exercises. First, take a free breath through your nose and guide the air, helping yourself mentally, into the abdomen, then exhale through your mouth lightly, slowly, evenly - while there is a feeling that the abdomen is gradually becoming relaxed and soft.

When all the air is slowly exhaled, inhale again through the nose, the inhalation should also be light, slow, even. During a breath, the lower part of the abdomen, as it were, is gradually filled with air and swells.

When the stomach is full, freeze for two seconds, then take an additional short breath, after which immediately begin a slow exhalation. Thus, such a cycle of breathing is obtained - exhale, inhale, freeze for two seconds, take a short breath and exhale again, inhale, and so on. During the respiratory process, the chest does not rise, only the abdomen is drawn in, then swells, which is very reminiscent of a frog.

During the exercise "Frog" you need to monitor the degree of filling the abdomen with air when inhaling, taking into account the state of your body, otherwise unwanted deviations are possible. You can not do these exercises with internal bleeding and those who have not yet expired three months after internal surgery.

For those who suffer from cardiovascular and gastrointestinal and other serious diseases, it is enough to bring the degree of filling the abdomen with air when inhaling to 10-20 percent. It is better for women during menstruation to suspend classes, replacing them with Lotus exercises.

The vast majority of healthy people and people suffering from common chronic diseases can do these exercises, and the degree of air filling of the abdomen can be increased to 80 to 90 percent.

The Frog exercises take about 15 minutes. After completing them, do not immediately open your eyes to avoid dizziness. Raise your head with your eyes closed, rub your palms together 10 times, then “comb” your head several times with the fingers of both hands, then open your eyes, clench your hands into fists, lift up, stretch, take a deep breath, after which your eyes will clear, increase forces.

These exercises during the period of intensive weight loss should be done three times a day, each time for 15 minutes; can be done during normal meal times, you can choose another time.

Exercises "Frog" stimulate blood circulation throughout the body, metabolism in the body. And this, in turn, has a beneficial effect on the skin of the face. With deep inhalations and exhalations, the diaphragm of the chest rises and falls, which plays a wonderful role in massaging the internal organs.

Exercises "Frog" raise the tone of the whole organism and effectively eliminate or mitigate all the adverse effects that food restriction usually causes.

Exercises "LOTUS"

Exercises "Lotus" usually done while sitting, as in exercise "Frog", or tucking your legs under you, that is, in the position of the Buddha. Hands palm up put one above the other, on the legs in front of the stomach (see Fig. 3), the woman - the left over the right, and the man - vice versa. Do not lean on the back of the chair, slightly straighten your lower back, lower your shoulders, remove your chest, lower your chin a little, close your eyes, lift the tip of your tongue up and lightly touch it to the palate (near the upper teeth), completely relax, take a comfortable, natural position.

After you have taken the necessary position, bring your thoughts into the proper state. To do this, you must first take a deep breath and relax, then think for one or two minutes about the most joyful and pleasant in your life, in order to create a calm, light mood before starting breathing exercises.

Following this, focus all your thoughts on the regulation of breathing, while nothing should interfere. The breathing exercise is divided into three stages.

First stage.

Breathing should be deep, long, light, even and very natural. The chest and abdomen should not noticeably rise and fall. Beginners can quietly listen to the sounds of breathing and gradually achieve soundless breathing, you control breathing, regulate it. This step is 5 minutes.

Second phase.

Inhale naturally, not paying attention to the breath, do not control it. When exhaling, relax completely and achieve soundless, deep, long, even breathing. The second step will also take five minutes.

Third stage.

Do not control either inhalation or exhalation, Breathe naturally, not paying attention to the depth, evenness of breathing. With all this, invariably keep the feeling that the breath is there, it is either close, or far away, or appears, or disappears. If at the same time extraneous thoughts appear, do not pay attention to them and calm yourself.

This step takes about ten minutes. Those suffering from chronic diseases can do the Lotus exercises for longer than 20-30 and 40-50 minutes.

Do Lotus exercises three times a day. You can follow the “Frog” exercises, or you can do it in the morning after getting up and in the evening before going to bed.

Exercises "Frog" and exercises "Lotus" are useful for relieving fatigue, improving metabolism, curing various chronic diseases. Therefore, they can be done separately from each other, not in order to get rid of fullness, but in order to strengthen the body and maintain health. published