Japanese breathing technique. Beauty in Japanese. Breathing exercise for health and weight loss. But it was easy for former Japanese actor Miki Ryosuke to lose weight - he achieved it with the help of breathing exercises

Breathing is, without exaggeration, the most important process of life. If you can spend some time without water and food, then you can’t live without breathing.

A person rarely thinks about how exactly he breathes, and in vain, because health depends on it. Improper breathing can cause certain diseases and disrupt natural processes in the body.

To avoid negative consequences, fans of traditional medicine recommend performing breathing exercises. It is believed to help:

• improve your well-being. Exercise promotes stress relief and good sleep;
• provide a surge of strength. With its help you can recharge yourself with energy and vigor;
• activate mental activity. Improves concentration and ability to perceive information.

Today many people want to get rid of excess weight, in this regard, the relevant question is whether breathing exercises are useful for losing weight. In this article we will try to figure it out.

The benefits of breathing exercises for weight loss

It’s worth noting right away that breathing practices will not shrink your thighs, remove your sides, or make your stomach flat as if by magic. This is not a replacement for diet and physical activity, but a useful addition to them.

Breathing exercises for weight loss are a kind of catalyst. They trigger important processes in the body that affect weight loss:

• Reduced feelings of hunger;
• Improving the functioning of the gastrointestinal tract;
• Breakdown of fat deposits;
• Boosting immunity.

Breathing exercises ensure an active supply of oxygen to the blood. As a result, metabolism accelerates and toxins are eliminated faster. Feeling better and being more active. All this prevents the formation of fat and helps reduce body volume.

There are different techniques, but the most popular are Japanese breathing exercises for weight loss. The system was developed by actor Miki Ryosake, who suffered from lower back pain. He decided to try a non-standard treatment method, and as a result, he not only defeated the disease, but also lost ten kilograms.

His technique is to inhale in a certain position for three seconds and exhale for seven. You need to do Japanese breathing exercises for weight loss like this:

• straighten your back, put your feet together and straighten your shoulders;
• take a step forward with one foot and transfer your body weight to the other;
• inhale with your stomach through your nose, gradually raising both arms up;
• exhale for 7 seconds, smoothly lowering your arms. The muscles should be tense;

To achieve visible results, the exercise must be performed every day for 2 months. This gymnastics is suitable for people of all ages, but you still need to be careful with chronic and inflammatory diseases, high blood pressure and pregnancy.

Training rules

When doing breathing training, as with strength training, you need to follow certain rules:

• Classes must be regular;
• You should not follow a strict diet while practicing breathing exercises. It takes no less energy than full-fledged sports training, so the loss of energy must be compensated;
• The workout should be done on an empty stomach.

26.04.2018

Breathing exercises in the form of a system of special inhalations and exhalations are considered effective in eliminating belly fat. It alternates deep breathing and holding exhalation. Along with the removal of fat, the body is healed and strengthened, the lungs are ventilated, metabolic processes are accelerated, the concentration of oxygen in the blood increases, the disposal of toxic substances is accelerated, etc.

What is the principle of Japanese breathing exercises?

Breathing exercises are a passive way to combat excess weight. With constant practice, the result becomes noticeable after 1.5-3 months.

To get a positive result, you should adhere to the principles of the Japanese method for eliminating belly fat:

• before starting breathing exercises, it is advisable to be examined by a doctor;
• It is recommended to begin exercises under the supervision of a specialist;
• before the main exercises, a light warm-up is carried out;
• if nausea, spots before the eyes, dizziness and other manifestations of hyperventilation appear, you should stop gymnastics and recover;
• classes should be carried out with good ventilation or in the fresh air;
• a mandatory requirement of the Japanese method is concentration on the exercise being performed;
• you need to do it regularly.

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The most popular Japanese techniques

The method of Mike Ryosuke, a popular Japanese actor, was created by him on the basis of ancient healing techniques. Breathing exercises help you get rid of belly fat without following a grueling diet. The actor created a breathing technique when he was over 50. I myself lost weight and removed belly fat.

The essence of the technique is deep breathing, which helps enrich cells with oxygen, the excess of which is used to break down fat. The more oxygen, the faster fat breaks down into carbon and water, releasing energy.

When you inhale, a lot of oxygen enters the blood. Red blood cells return to their normal levels and redirect excess oxygen to tissues. Lipids are oxidized and dissolved, followed by conversion into energy and removal of fat breakdown products from the body.

The exercises consist of:

• straightening your back and placing your feet next to each other. The shoulder joints are pulled back, and the top of the head is pulled up. The right foot takes a step forward, transferring the weight of the body to the left foot;
• breathing in 3 counts for two minutes while raising your arms. Breathing is done through the nose using the stomach. Exhale for at least 7 seconds, tensing all the muscles of the body. Next, you should lower your hands and relax;
• regularity and change of working leg.

Before performing this gymnastics, it is recommended to do a warm-up, during which you need to inhale deeply through your nose and inflate quickly, followed by exhaling through your mouth. Next come 3 short breaths and tensing the abdominal muscles, exhaling all the air from the lungs. The result appears in 2-3 months.

The method of the Japanese doctor Fukutsuji is considered no less effective. His exercises return the pelvic bones to their normal position and improve the condition of the spine, removing fat from the abdomen. The technique includes one five-minute exercise.

To perform gymnastics you will need a large terry towel, from which a shoulder-width roller is made and a cord that is used to tie the roller to maintain its shape.

Following the Fukutsuji technique, you need to:

• sit on the floor or ground, straighten your back and place a cushion behind you;
• smoothly lower yourself onto your back while holding the bolster under your buttocks as you assume a horizontal position;
• spread your legs to shoulder level with your heels 20 cm apart from each other, with your big toes touching;
• We straighten our arms behind our heads with our palms facing the ground and our little fingers connected;
• control your body position, little fingers and big toes, and after 5 minutes slowly stand up.

When performing this technique, certain rules must be followed. Throughout the entire exercise, you need to keep your muscles toned, focus on your sensations, and breathe evenly and viscously.

Using Imabari gymnastics will also help you get rid of belly fat. To perform the technique you need:

• take the edges of the towel with your hands and lift them to chest level, tense and relax your muscles 20 times;
• raise your arms vertically up with a towel, which you need to stretch and bend to the sides without bending your arms;
• stretch the towel with your hands behind your back;
• lower the towel to your neck, bend your elbows and stretch the towel;
• lie on your back, make a loop out of a towel, securing it to your leg bent at the knee, which you then need to straighten and tense all the muscles;
• maintain even and deep breathing.

I explained how to achieve the correct posture and unity of mind and body in order to do Ki breathing.

Expand ki means keeping your mind positive.

However, when we are sick or worried about something, it is difficult to maintain a positive mind, even if we try very hard.

Consciousness moves the body, but sometimes the body influences consciousness.

If you stick to principles ki, then health problems will not prevent you from staying positive. Most people become negative when their body is sick.

However, there is an elixir that can help you maintain a positive attitude and a healthy mind and body. This elixir is ki breath.

A person can exist for some time without food, but if his breathing is interrupted for just 5 minutes, he will not survive.

Whether we breathe correctly or not has a strong impact on both the spirit and the well-being of our body, although breathing is a subconscious process.

The breathing of a healthy person is strong and long; the patient's breathing is weak and short.

One whose consciousness is stable breathes quietly and evenly, while the breathing of an excited person is irregular and short.

We can always develop stability of consciousness and maintain health by controlling our breathing.

Let's think about the meaning and role of breathing.

People consume food to convert it into energy.

This requires oxygen, which is why we take it from the air we breathe.

This process produces waste, such as carbon dioxide, which must be disposed of immediately. This process is necessary to maintain life.

There are two types of breathing. External respiration, or lung breathing: Air from the environment enters the lungs when you inhale, and carbon dioxide leaves the lungs when you exhale. Internal respiration: Oxygen taken from the lungs by the capillaries of the air cells of the lungs (alveoli) is carried by large blood vessels to the capillaries of the body, which supply the cells with oxygen. And vice versa: carbon dioxide produced in the cells is absorbed by capillaries, which merge into large blood vessels, from where it enters the lungs through the capillaries of the alveoli and is then exhaled into the atmosphere.

Many people teach many breathing techniques. Most of these methods focus only on external breathing.

It is known that the volume of the lungs is 3–4 thousand cm3.

Normally, in one respiratory cycle we can update only 1/5 of this volume.

This means that old, “dirty” air always remains in the lungs.

So deep breathing is a natural way to renew the air in your lungs.

This does not require any special methods or techniques.

To ventilate the room, we simply open the windows and wait a few minutes. In the same way, by taking 5-6 deep breaths and exhalations, we naturally “ventilate” the lungs.

Not only external, but also internal breathing is very important.

If the supply of oxygen was limited only to the lungs, it would give us nothing. We need oxygen to be carried through the bloodstream throughout the body and penetrate every cell.

Ki breathing stimulates both external and internal breathing, which is why it is called “whole body breathing.”

Some people are taught to inhale and exhale over a certain period of time. In some cases, the number of breathing movements is predetermined.

However, breathing within a certain time frame or taking a certain number of inhalations and exhalations is not very important.

It is important to practice Ki breathing as much as possible, this will allow you to become more energetic.

Breathing in a state of unity of mind and body

Let's talk about how to do Ki breathing correctly.

The most important thing is to practice the unity of mind and body. The correct posture for Ki breathing is a natural posture.

The pose becomes natural when the consciousness and body are one with the universe. This is the most comfortable and stable position. Problems arise when it is difficult for you to understand what the unification of mind and body is.

I described this phenomenon in previous chapters. You can check your condition with a Ki test.

Before we do Ki breathing, let's do a simple exercise.

First, tense your entire body from the top of your head to your toes.

Frown your brows, squint your eyes, grit your teeth, tense your shoulders, chest, arms, place strength in your lower abdomen and tighten your legs. How has your breathing become?

Many of you hold your breath without realizing it. If you do a ki test at this point, you will see that the tension has made your posture unstable.

Let's do another exercise. Now let's try the "dead" relaxation: lower your shoulders as if you were upset and bend your back.

What's happening to your breathing? Yes, it became difficult to breathe because the internal organs were compressed. Therefore, you may feel that your breathing is becoming shallow. When you do a ki test, you will realize that dead relaxation is an unstable pose.

Many people know that relaxation is important for health. However, few people know that there is a difference between proper relaxation and “dead” relaxation.

When you do Ki breathing, it is important to do it with unity of mind and body, not just physically.

Ki Breathing Practice

Let's check the posture in which you are sitting. It's best to do this with a partner who can test you with a ki test.

It is necessary to practice ki testing, as it is difficult to recognize tension in oneself. It is possible that you will not have a partner.

In this case, test yourself.

1. Test the pose with mind-body integration

To test the pose, first move your shoulders up and down. Find a position that allows you to do this with minimal effort. This will be your natural shoulder position. The upper body should also be relaxed. Don't roll your shoulders, but move them strictly up and down.

Place your hands gently on your hips.

Now check the posture by performing a ki test.

Is your posture really stable and comfortable? Is there tension anywhere in the body? Do you feel light, stable and calm?

If your posture is correct, you will most likely be able to perform the breathing exercise correctly.

Correct posture while sitting on a chair

Correct posture

First, move your shoulders up and down. Find a position that allows you to do this with minimal effort. Place your hands gently on your hips. You feel comfortable and stable.

Chest forward pose (incorrect)

She feels tension in her chest, back and arms.

Slouching posture (incorrect)

This is a “dead” relaxation and a slouched posture. Weak, devastated position.

2. Exhale calmly

Now let's practice exhaling.

In Japanese it is called " ko-ki” and means getting rid of carbon dioxide.

For beginners, the duration of exhalation does not exceed 6-7 seconds, because they are focused on their chest and lungs. They tense up unconsciously.

When you get off the bus, the driver says: “Let those sitting closest to the exit get off first.” When you get on the bus, the driver says, “Take your seats, starting at the back.”

It's the same with breathing. It will be easier for you to exhale if you imagine that the air is coming out first from your head, then from your chest, back, legs and fingertips.

However, you shouldn't really think about it unless you're a beginner. Once you understand that breathing involves not only the chest and lungs, but the whole body, you will be able to exhale comfortably.

Open your mouth naturally, as if you were making the sound “a”. As you exhale, imagine that your breath goes straight forward with the sound “ha”. The sound should be low, but very calm and relaxed. This is important for natural exhalation.

There is no need to think about how long your exhalation or inhalation lasts. If you think about it, you become tense.

Some people believe that the inhalation and exhalation should be strong.

When a person tries to exhale harder, he tenses up.

When performing Ki breathing, breathe calmly and naturally.

If you have a “dead” relaxation, the exhalation will be very weak.

It is important to practice Ki breathing in a state of unity of mind and body. By repeating the exhalations several times, you can increase their duration to 15–20 seconds and still feel comfortable.

Please learn how to exhale correctly before you start working on inhalation. If you are expanding ki, new ki enters you. Likewise, if you exhale completely, new air will naturally fill your lungs.

3. Exhale naturally

If you have learned to exhale comfortably, let's move on to the next step.

As you exhale, the amount of air in the lungs decreases and many people deliberately interrupt exhalation.

This is wrong. While we are alive, we breathe naturally, and when we stop breathing, our body tenses up.

Tension in the body leads to vasospasm and poor blood circulation.

If at the end of the exhalation you leave your mouth open and allow the exhalation to continue, then it becomes infinitely calm. When you feel the exhalation coming to an end, tilt your upper body slightly forward, allowing the last of the air to escape. You should not deliberately stop breathing. It is important that the exhalation stops naturally.

When you finish exhaling, count to three: “One, two, three.” Your body should remain slightly tilted forward. Then close your mouth and begin to inhale naturally, from the tip of your nose.

If you are good at this, move on to the next step.

Exhalation

Exhale straight forward with the sound “ha” as calmly as possible.

When you feel the exhalation coming to an end, tilt your upper body slightly forward, allowing the last of the air to escape.

4. Inhale naturally

Now let's work on inhaling.

In Japanese it is called " kyuu-ki" and means absorption ki the universe with our body.

While remaining slightly bent forward, begin to calmly inhale from the tip of your nose as if you were smelling flowers.

There is no need to think about the duration of inhalation or exhalation.

Some people have difficulty breathing because they inhale too quickly. In this case, imagine that the air first fills your toes, then your legs, hips, chest, and lastly your head. Because your awareness is focused on other parts of the body, your chest and lungs do not become tense.

When people board the bus, they must first take seats at the back. If they crowd at the entrance, no one else will be able to enter.

Many people inhale directly into the chest and therefore the upper body tenses. If you think about your lungs and chest, tension may arise, and in just a few seconds you will no longer be able to inhale naturally.

Breathe in calmly, just let the inhalation happen, then it will become infinitely calm. When the inhalation comes to an end, return to the starting position. At this moment you will feel that your body is filled with air to the very top.

Count to three: “One, two, three.” When your breathing finally calms down, open your mouth and begin to exhale.

It is very easy to get tense when inhaling. First, practice exhalation well, learn to exhale naturally and relaxed, after which you will be able to inhale comfortably.

The brain uses approximately 20% of inhaled oxygen.

When we practice Ki breathing, our ki extends from the tips of the fingers to the crown. Therefore, the more you do Ki breathing, the more active your brain becomes. A daily 15-minute practice will improve your health.

Inhale

While remaining slightly tilted forward, begin to inhale calmly from the tip of your nose.

Breathing becomes infinitely calm. When the inhalation comes to an end, return to the starting position.

5. Exhale naturally, inhale naturally

Now let's repeat the exhalation and inhalation. One who studies Ki breathing must clearly understand what it means to exhale and inhale naturally.

Even if you are able to exhale and inhale comfortably, when you repeat the breathing exercise many times, you may forget about mind-body coordination and unity with the universe. If you exhale in a state of unity of mind and body, your exhalation will be natural. It gives you the feeling that you are one with the universe.

Many people do not understand this and deliberately hold their breath between exhalation and inhalation.

If you stop breathing yourself, your body will become tense. Tension makes breathing difficult and you will not be able to continue the exercise for a long time.

If you control the exhalation and hold your breath, the air cannot enter naturally. This is one of the reasons why many people find that inhaling is more difficult than exhaling.

You don't have to stop or pull ki. Ki breathing means exchange ki with the universe. Expanding ki, you can receive ki naturally.

If you are having difficulty breathing, you are probably doing something wrong. In that case, you shouldn't tolerate it. You should evaluate your posture from the point of view of the unity of mind and body. Then return to the starting point.

In addition to this, use Ki tests to check whether you are actually exhaling and inhaling naturally. If you exhale or inhale unnaturally, you will feel tension in your body. If you test at this moment, you will see that your posture is unstable.

It's best if you don't think about doing Ki breathing, just as you don't notice your normal breathing. If you are tested at this moment, your posture will be stable.

When practicing Ki breathing, please remember to exhale and inhale naturally.

It is difficult for us to understand when our body becomes tense. However, if we are tested, we can understand whether we are relaxed or tense.

Gradually you will learn to understand, without testing, which part of your body is tense. When you think that you cannot do Ki breathing correctly, even if you try to relax completely, you are not truly relaxed or your body is tense subconsciously. This is why ki testing is very important.

Consciousness moves the body. This is why the body will never become tense if the mind is relaxed.

If your body tenses up during Ki breathing, then your mind is doing something unnatural. For example, he deliberately tries to control his breathing.

It is important to understand that when your mind is calm and relaxed, it gives your body more energy.

There is an expression " musoku no kokyu" (literally, breath without breathing), which appeared when samurai fought with real swords.

Breathing without breathing does not mean not breathing.

In the old days, if an opponent could "read" a samurai's breathing, he could also "read" his movements. Therefore, by calming the consciousness, the samurai achieved very calm breathing, imperceptible from the outside. This is “breathing without breathing.”

Ki breathing is similar.

When I do Ki breathing, my breathing cycle lasts 50 to 60 seconds.

It will not be good for your health if you deliberately slow down your breathing.

Please understand that when you are completely relaxed, your breathing naturally becomes prolonged. The purpose of Ki breathing is not to exercise the lungs, but to practice relaxation.

« Nagaiki"in Japanese means long breathing. By practicing Ki breathing, you will notice significant changes in your mental and mental health.

6. Start practicing Ki breathing with 15 minutes a day

If you can do Ki breathing correctly, practice it daily. Start with 15 minutes a day. This is enough to remove 70% of the carbon dioxide from your body and fill it with oxygen. Pay attention to your hands at this moment. Your skin will change and become healthier.

Practice this way for at least two weeks. As you learn to breathe deeply through Ki breathing, your daily breathing will also become deeper.

Typically a person breathes at a rate of 15–20 times per minute. As a result of practice, you will be able to breathe 4-5 times per minute.

You can perform Ki breathing not only while sitting on a chair, but also while sitting in seiza, standing or lying on a bed. Just please make sure that your posture is correct and that you have coordinated your mind and body.

Do not do Ki breathing immediately after eating or taking a bath, because at such times the blood circulation changes. Except for the above, you can do Ki breathing anywhere, anytime, for as long as you want.

You will not feel better health immediately. If you practice Ki breathing daily, your health will improve gradually. That's the process.

There are no rules for when to do Ki breathing during the day. You can do this anytime, anywhere, sitting, standing or lying down. The main thing is to introduce this practice into your daily life.

Use your time effectively and do Ki breathing when you travel in public transport, go shopping, watch TV, etc.

You can always find time for Ki breathing!

To complete any task, you need a lot of willpower. You may know very important things, but they are useless if you don't practice them. People with weak will may know many useful things, but they are unable to continue their practice.

Many people have achieved success in life by practicing retention. one point and use of positive ki. And at the same time, many people were unable to practice for long.

Now you know how to do Ki breathing correctly. However, if you want to master Ki breathing, you must practice it daily.

Once you begin this process, change your mind to a positive one and practice with a strong will.

Increased vitality

If you practice Ki breathing, your life force increases, and the mind and body become positive.

Ki breathing is not only a breathing modification exercise, it is also an important way to practice ki.

“Exhale so that your exhalation reaches the edge of the universe; inhale so that your breath collects at one point and continues there endlessly.”

As you exhale, send your breath to infinity. Don't think that the exhalation ends right in front of you. If you do Ki breathing correctly, you will be able to channel fresh ki into your body.

When you breathe in, you breathe in ki the universe that fills your one point in the lower abdomen.

You won't feel your breath as you exchange ki with the universe

At this moment your body is filled with fresh ki.

By doing Ki breathing, “you will feel that you are the universe and the universe is you. You will experience the greatest joy of being at one with the universe."

I usually do toytsu kinen But gyo from 23.30 on December 31st to 0.30 on January 1st and do Ki breathing to start New Year.

Many events happened during the year, whether good or bad.

However, it is useless to look back and weigh the past. “Breathe out” all the good and bad that was in the past, and then fill yourself with fresh ki and start the new year with a positive mind.

Through the practice of Ki breathing, our consciousness naturally becomes pure.

At midnight we forget ourselves and just do Ki breathing.

At 0.30 when we finish the exercise, everyone looks enlightened and happy. Everyone thinks: "Let's do everything by expanding ki».

This New Year's Eve is very important. Expand ki, starting the year, and you will spend the new year joyfully.

How to do Ki breathing while lying in bed

If you are sick, you can do Ki breathing while lying in bed. When people are sick and have to lie down, they have nothing to do and they worry and think about bad things. This reduces their vitality.

In such a situation, it is very useful to perform Ki breathing. This activates vital forces and people recover faster.

I will explain how to do Ki breathing in bed.

Lie on your back with your arms and legs naturally straight.

Think about retention one point- this is correct, but in this position it is easier to think about keeping the weight down - the third of the four main principles.

Since you are lying down, do not move your upper body. Practice Ki breathing just as you would in any other position.

People with heart disease or other serious illnesses find it difficult to take long breaths. In this case, breathe calmly. It is important not to force yourself, but to breathe calmly in a mode that is comfortable for you.

As your breathing becomes calmer, it will lengthen. Once you have recovered, you can continue to practice Ki breathing in a normal position.

Medical science tends to accept only what can be seen on an x-ray or confirmed through testing.

Doctors treat the body and forget about the invisible life force ki.

Medicine cannot create life force. Medicine can help you support it. In many cases, it is helpful to take the right medicine. However, if the medicine reduces your vitality, it is of no use.

Before relying on medicine, it is important to do Ki breathing and gradually create your own life force. Medicine alone cannot cure you.

Relieve daytime fatigue

If you do Ki breathing 10 minutes a day, you get 10 minutes of benefit. If you do Ki breathing for an hour, you get one hour of benefit.

You can practice Ki breathing anywhere, anytime. Therefore, I would like to ask that you use your time wisely and practice Ki breathing often.

When performing Ki breathing while walking, do not move your upper body or lean forward or backward. In that case, you won't be able to go. Calm your mind by concentrating on one point in the lower abdomen, maintain the correct posture and exhale as calmly as possible.

Exhale, take 4 steps and then inhale. After inhaling completely, take 4 more steps and then exhale. If you start inhaling immediately after exhaling and vice versa, your body will become stiff and tense. It is important to take a short pause between inhalation and exhalation.

In February 1944, I was drafted into the army and sent to the front in China. When I left Japan, I decided that I would do 200 breathing cycles every day. Before this, I devoted one hour to Ki breathing every evening.

When we were on the ship, I had time to sit down and do 200 breaths. But on the march I didn’t have this time. It takes 3 hours and 20 minutes to complete 200 breathing cycles (one cycle takes one minute).

So I decided to do Ki breathing while marching. During the war, I did Ki breathing every day, never missing a beat, even when the enemy was close. And he did this until he returned to Japan at the end of the war. We were attacked many times, but my body was filled ki and I could spread it around me. I brought my entire platoon back to Japan - 80 soldiers - without any casualties. I think this happened because I did Ki breathing every day.

Perform Ki breathing briefly while sitting in seiza in the room, even if we do something wrong, we can hide it. But while moving, I could not continue the exercise if I was not breathing correctly. I had to do Ki breathing, calming my mind in one point, in a state of unity of mind and body.

Later I perfected Ki breathing using breathing misogi. I was able to do this because I learned how to do Ki breathing while moving.

The most best time for Ki breathing - before bed. It is good to do this even for 15–20 minutes. Before going to bed, people wash or shower to cleanse their bodies. If you cleanse the surface of the body, you should also cleanse the internal organs. They also get tired and dirty. You can “cleanse” them using ki breathing.

You need to relieve the fatigue that has accumulated during the day. If you take good care of your car, it will last you a long time. If you take good care of your mind and body, you will live a long life. Ki breathing is the elixir of life.

Many people see a tall tree, but few notice its roots. A tree can grow tall only if its roots are strong. Things like breathing exercises are disciplines that form the roots of development. If you practice Ki breathing, you can grow and develop.

Get strong and healthy

I have already said above that most modern diseases are caused by nerves. Many people worry about small things and their capillaries become constricted, which leads to tension in the body. It's like a traffic jam on the highway. It causes problems with blood delivery and the exchange of oxygen and carbon dioxide. Internal (cellular) respiration does not function properly, which can lead to illness.

When you are 20, your vitality is very strong. But after 50 it starts to decrease and you cannot maintain your health. As a result, many problems arise - high blood pressure, diabetes, cardiovascular diseases, liver diseases... To maintain health, it is important to breathe properly and be able to keep your body in working condition.

When we eat, we can be aware of chewing and swallowing. However, we cannot feel the stomach digesting food, the liver breaking down fats, and the kidneys ridding our body of toxins.

When we sleep, our organs continue to work. We do not control them with our minds. What makes them work? Neither science nor medicine can provide a comprehensive answer. We say it is life force.

It is better to prevent a fire than to put it out. Therefore, it is very important to activate your vitality - the foundation of health. When you do Ki breathing, all the capillaries dilate and oxygen enters every cell of your body, and carbon dioxide is released back into the lungs. It is like a furnace with a strong flame burning. The oxygen burns completely. The nutrition is fully absorbed and vitality appears. Your strength and health increase

For a long time at the Ki Society headquarters in Tokyo, I spent kan-shugo(winter practice). We did Ki breathing from 7 to 8 pm for 5 days at the end of January - the coldest time in Japan. We opened all the windows and sat in seiza. Men did Ki breathing naked to the waist, and women did it in light T-shirts. The temperature dropped below zero. Usually, if you sit for about an hour in seiza In such conditions, you can become hypothermic and get sick.

However, as a result of Ki breathing, blood circulation is greatly enhanced and the body burns oxygen completely. So we just felt cool. We didn't even have goosebumps, and many of us were covered in perspiration.

There was a case when a student was cured of a runny nose during such winter practice. Through this practice we can see the greatness of the life force.

Breathing exercises are known to the world thanks to the practices of Eastern sages. Even in ancient times, they discovered that such techniques contribute to the rejuvenation and healing of the body. People who practice yoga have proven the effectiveness of breathing exercises for losing belly fat.

Is it possible to lose weight with breathing?

You can say goodbye to the “lifeline” and recover from pregnancy without strict diets or hours in the gym. The breathing technique of losing weight relieves excess weight, tension and anxiety. It is recommended for use by those who are used to “eating” stress.

The effect of breathing exercises on the body

After observing the baby, you can notice that he breathes using his stomach. Such breathing is given to man by nature. In an adult, it becomes superficial, only the chest is involved in the process. So the body is not fully saturated with oxygen. This leads to the deposition of excess fat cells and heart disease. There is a completely scientific basis for the method of losing weight using breathing exercises.

Oxygen entering the body in the required volume stabilizes blood circulation and lymph exchange in cells and tissues. At this moment, ATP molecules, the main energy carriers, activate their work. As a result, digestion accelerates, calories are consumed faster, and fatty tissue is broken down.

Before starting, consult a therapist and carefully study the technique. Breathing exercises have virtually no contraindications. Here are two prohibitions:

• It is not suitable during the acute stage of diseases of the musculoskeletal system, when high blood pressure, brain injuries.
• Some breathing exercises for losing belly fat are prohibited for pregnant women with pathologies of the female organs.

How to do breathing exercises to reduce belly fat

To perform a set of exercises for slim figure at home, you do not need any equipment or the help of an instructor. Training will be more effective in nature, but a well-ventilated room will do. Up to 30 minutes of exercise a day will help you get rid of subcutaneous fat around your waist in 1 month.

Breathing for losing belly fat can be performed in different ways, but it works on the principles of artificial obstruction, delay and deceleration.

Preparation

• Ventilate the room or study with an open window.
• Choose clothes that do not restrict movement.
• Do a little warm-up or stretching.
• Prepare a bottle of drinking water.
• It is more effective to perform gymnastics in the morning - immediately after waking up or 1.5–2 hours after breakfast.

Exercise technique

The basis of gymnastics is breathing using the diaphragm. The basic exercise is performed like this:

1. Lie on your back. Place your hands just above your navel.
2. Inhale deeply, rounding your stomach. The sternum remains motionless. Feel the diaphragm lower and the lungs fill with air.
3. Then exhale smoothly, drawing in your stomach.

Inhale through your nose and exhale through your mouth. You need to start with one minute of exercise, increasing the time by 20-30 seconds. Sudden movements should be avoided; they should be calm and smooth. To avoid causing dizziness from hyperventilation, do not take deep breaths, take them gradually.

Breathing techniques for losing belly fat

The following are considered popular:

• Bodyflex. These exercises were developed by American Childes Greer based on yoga breathing practices. At correct execution The level of carbon dioxide in the body increases, which pushes excess hemoglobin out of blood cells. Due to these processes, adipose tissue is broken down.
• Oxysize– enhanced bodyflex for the abdomen, therefore suitable for more prepared people. During oxygen exercises, more abdominal muscles are used, calories are burned and metabolism is accelerated.
• Qigong or Jianfei– Chinese breathing technique for losing belly fat. It helps to remove fat from the waist and increase concentration, relax and reduce anxiety. Consists of three exercises: “wave”, “lotus”, “frog”.
• Technique of Japanese actor Miki Resuke, which is developed based on ancient Japanese texts. It is not suitable for those who are aimed at fast weight loss, – only after 2-3 months of daily breathing exercises for losing belly fat, the result is visible.
• Pranayama. This part of Hatha Yoga is believed to help control vital energy through conscious breathing. It helps cleanse the body of accumulated harmful substances.

Bodyflex

This breathing system for weight loss has won the hearts of women thanks to the visible results with simple exercises. The formation of a flat stomach is achieved by tensing the muscles while holding your breath:

1. Stand in a volleyball player's stance - knees bent, hands resting on your hips.
2. Take a deep breath, rounding your stomach.
3. Then exhale as you draw it in.
4. Hold your breath for no more than 10 seconds and relax.

Start with five repetitions of this exercise, gradually increasing the number:

1. Lying on your back, place your feet on the floor.
2. Raise your hands and take a breath.
3. Tilt your head back slightly and keep your gaze fixed on a point on the ceiling. Exhale smoothly, hold your breath and stretch your arms. Hold this position for up to 10 seconds.

Breathing exercises Qigong for weight loss

This technique was used by Chinese warriors to concentrate attention. It is suitable for people prone to overeating, which is often based on psychological tension. Active work of the abdominal muscles helps to strengthen them.

The frog exercise will help reduce belly fat. Perform it while sitting on a chair with your elbows on your knees.

1. Clasp your hands and rest your forehead against it. Spend up to 30 seconds in this position, try to relax and watch your breathing.
2. Then breathe like this: inhale for 4 counts - exhale for 8 - hold your breath for 4 - maximum exhalation.
3. It is important to “let go” of thoughts during the exercise and concentrate on breathing.

The Japanese way to remove belly fat with breathing

Using this method, Miki Resuke managed to reduce her waist by 900 cm in almost two months. In addition, during exercise the lumbosacral spine is strengthened. Start performing the exercise for three to four minutes, alternating your legs:

1. Pull yourself in straight, pull your shoulders back, and stretch your head up.
2. Step forward with your right foot, but keep your body weight on your left.
3. Inhale slowly for three counts, and at the same time raise your arms.
4. Exhale for seven counts, try to tense your whole body at this moment.
5. After this, relax and lower your arms.

Breathing exercises using the Pranayama method

The purpose of this technique is to clear the mind and relax the body, to make muscles that are almost not used in everyday life work:

1. Take a comfortable position. Start by relaxing all the muscles of the body, observing your breathing without changing its rhythm.
2. Place your hands slightly above your navel. Start inhaling slowly, while trying to stretch your abdominal muscles.
3. As you exhale, pull in your stomach and help yourself with your hands. Make sure your chest does not rise.

Pranayama refers to famous exercise"vacuum":

1. Four breathing cycles are done.
2. Then a deep breath is taken and exhaled, during which the air is expelled from the lungs.
3. At the same time, the stomach is pulled in and slightly pulled under the ribs. Imagine that you want to press your belly button towards your spine.
4. Hold this position for 10 seconds, then slowly lower your stomach and inhale.

Do not make sudden movements during the “vacuum”.

Please note that this exercise is not recommended to be performed during menstruation or any diseases of the female organs.

Oxysize exercises for the abdomen and waist

The system is based on static exercises, during which muscle tension occurs. After such a complex, the body will burn, and excess fat will “melt”:

1. Starting position – standing, lower back straight, knees bent.
2. Raise your hands, clasp your right wrist.
3. Stretch up and to the left, take four slow breaths in and out with your belly.
4. Repeat the exercise five times on each side.
5. Remaining in the same starting position, slightly draw in your stomach and inhale deeply. At the same time, tighten your abs and buttocks.
6. Hold the air, increase muscle tension.
7. After eight seconds, take three short breaths. Stay in this position for another four seconds.
8. Then inhale again, simultaneously relaxing your stomach and buttocks.
9. At the end, exhale sharply three times.

Video

In ancient times, people believed that breathing is life, and each person is allotted a certain number of inhalations and exhalations during his lifetime.

Therefore, you should not waste your life on trifles: you need to breathe correctly and for health benefits!

And breathing exercises for health and weight loss will help us with this. This exercise is very simple.
You need to get on all fours. Clamp the empty neck between your teeth plastic bottle and inhale and exhale using abdominal (diaphragmatic) breathing.
The basis of the exercise is a “strained”, strong exhalation.
Exhale through the diaphragm, with little effort, into the bottle.

The principle of endogenous respiration is used here, and the bottle itself acts as such an improvised homemade Frolov simulator. The essence of the theory of endogenous respiration is that increasing the concentration of carbon dioxide in the alveoli of the lungs (where gas exchange occurs) leads to an improvement in all processes in the body, reliable supply of oxygen to all cells of the body and improvement of health.
Those who have an idea of ​​endogenous breathing and the Frolov simulator will easily understand the principle of the exercise - the effect on the body is carried out by a temporary increase in the concentration of carbon dioxide in the blood due to inhalation of a mixture of atmospheric and exhaled air

You can inhale through your nose and mouth at the same time.
If possible, it is better to do it with your nose.

So...

We get down on all fours with our back as straight as possible.

We clamp the neck of a plastic bottle with our teeth.

• Free breath
• Exhale forcefully with the diaphragm into the bottle.
• Take 20-22 breaths.

Here's how to do this exercise:
Here, of course, the image is not very clear, but you can still see that the inhalation is easy, and the exhalation into the bottle is longer and with little effort.

The exercise itself, general view:

But for clarity, here is a small diagram illustrating how the diaphragm works in this exercise. With this illustration, it seems to me that the principle of the exercise becomes clearer.

Free breath in the stomach. The stomach should be full, the chest remains motionless. This is what you should feel. When you exhale, your stomach descends and then you draw it in. With this retraction, the lower parts of the lungs are filled with air, which are supplied with blood much better than the upper ones, and the energy of the air is better and more fully distributed by the blood throughout your body. In addition, the internal organs are massaged and their blood circulation is improved.

This exercise does not require you to specifically move your back or hips forward. Only internal organs work.

A little theory

I don’t have a translation of this exercise, but if you approach it from the point of view of endogenous breathing and follow the instructions for such breathing from Frolov, then in the very first edition of his book he advised breathing only with your mouth, and specially covering your nose with your hand so that air from the atmosphere does not got into the lungs. A few years later (in 2001) in the new edition of his book, he changed the recommendations for inhalation and, on the contrary, advises inhaling through the nose, I quote:
“Inhalation is carried out only through the nose from the atmosphere” (2001). This decision can be explained by the fact that by 2001, Frolov found out for himself, firstly, that with a relatively small vital capacity of the lungs, a moderate increase in the concentration of carbon dioxide in the alveolar air is harmful, secondly, that the main contingent of users of the simulator are sick and elderly people. The last recommendation does not apply to people with sufficiently developed respiratory organs and cardiovascular systems... Such people will receive a greater healing effect when inhaling through the simulator, because in this case the whole effect is realized. complex of training factors...”
(A.A. Stepanov. Breathing according to Frolov)
That is, if the cardiovascular system and respiratory organs are in perfect order and well developed, then you can inhale completely through the bottle. If this causes difficulty, then you can breathe through your nose or inhale through both your nose and mouth at the same time.

An increase in carbon dioxide dilates blood vessels and provides improved blood supply to all organs and tissues and, as a result, the healing of the entire body. This, in a nutshell, is about endogenous respiration...

✔Types of breathing
There are two main types of breathing: diaphragmatic and chest, or lower and upper. Chest breathing, in turn, is divided into clavicular and costal. What is the difference between these types?

With diaphragmatic (or abdominal) breathing, a strong muscular partition is involved in the process - the diaphragm, which, when inhaling, contracts and goes down, and the stomach relaxes and protrudes. When a person exhales, the diaphragm rises upward in a dome-shaped manner, forcefully pushing air out of the lungs. The main advantage of diaphragmatic breathing is better enrichment of the blood with oxygen, since almost the entire volume of the lung is involved in the process.

It is very interesting that a newborn baby breathes with the help of the diaphragm, but very soon his breathing becomes chest breathing, which is physiologically characteristic of an adult.

During chest breathing, only the upper lobes of the lungs perform an active function. In particular, clavicular breathing, as a type of chest breathing, occurs when the collarbones are raised when inhaling and lowered when exhaling. This type of breathing is typical for older people, when only 20% of the total lung volume is working.

Another subtype of thoracic breathing - costal - occurs due to the intercostal muscles, which ensure expansion of the chest during inhalation and compression during exhalation. It must be said that this is how most people breathe, but costal breathing is not optimal.

✔Why is diaphragmatic breathing considered correct?
As already mentioned, during chest breathing, only part of the lung participates in the process; a smaller amount of oxygen enters the blood compared to what would have been received with the diaphragmatic version.

By actively enriching the blood with oxygen, breathing with the help of the diaphragm improves the functioning of the cardiovascular system, stimulates the functioning of the lungs, helping to get rid of shortness of breath and even quit smoking.

In addition, the diaphragm, when moving, provides a natural massage to the internal organs located in the chest and abdominal cavities. This is the heart sac - the pericardium, pancreas, liver, spleen, kidneys and adrenal glands. This massage significantly improves the functioning of these organs, which helps maintain the health of the body as a whole.

Regarding the state of the gastrointestinal system, it is important to note that proper breathing has a beneficial effect on intestinal function, relieving constipation, reducing bloating and calming excessive peristalsis.

When the lungs are not functioning properly, when the gas exchange process is disrupted during chest breathing, part of the pulmonary function is transferred to the skin, which provokes the development skin diseases, the appearance of acne and even premature wrinkles.

✔ Learning to breathe correctly
Learning to use your diaphragm to breathe properly is difficult, but achievable. First of all, you need to be patient, because the first successes will not appear until the sixth lesson, and at first you may feel dizzy and even afraid.

There is no need to be afraid of this, because these processes are physiological and are associated with oxygen saturation that is unusual for the body.

So where do you need to start? The most important thing is to choose the right place and time. Experts advise conducting classes either in the morning or in the evening. And the place should be calm and secluded, since for about half an hour no one should distract or interfere with concentration.

There are two main methods of exercise, and here is the first of them:

The second technique is called “dog breathing”.

• You need to sit comfortably in a sitting position and begin to breathe through your diaphragm, controlling your inhalation and exhalation with your hands lying on your stomach. It’s good if your eyes are closed, this will allow you to fully concentrate on your breathing;
• Then you need to get on all fours, completely relax your stomach and begin to breathe strongly and often with your mouth open. This position will allow you to feel the movement of the diaphragm well and learn to control the breathing process. But you should be careful - hyperventilation of the lungs and sudden saturation of the body with oxygen can cause severe dizziness, so this phase of the exercise should not last long;
• At the next stage, you need to lie on your back and put a thick book on your stomach, but not too heavy. It will allow you to visually observe correct diaphragmatic breathing without using your hands.

✔ It is important to observe moderation in everything
Everything in the world has its downside: the best intentions can lead to a negative result, an effective medicine can have its contraindications, a set of exercises that exclusively benefits one person harms another. And diaphragmatic breathing was no exception.

It is important to know that breathing with the diaphragm is contraindicated for people who have a tendency to hypertension, so before starting the exercises, you need to consult a doctor and make sure there are no contraindications. And then - breathe healthy!
Diaphragmatic breathing as a way to lose weight

Correct breathing- This is not only health, but also beauty. How could it be otherwise, because if you breathe correctly, you can tighten your abdominal muscles and lose excess weight.
Based on materials from health.passion.ru, portal.ageless.su

PS. I would like to emphasize that this post does not pretend to be an in-depth analysis of this or that theory of breathing, but is only a review of a number of sources.

You need to choose breathing exercises in consultation with doctors, because respiratory dysfunctions are numerous, and what is good for one person is not always suitable for another. Nevertheless, experts are convinced: each of us can and should train the respiratory muscles and learn to control our breathing.