Exhale overweight. Method efficient combustion calories using breathing exercises.
The author will show how, with the help of simple but effective breathing exercises that you can do daily, wherever you are - at your desk, in the car, in line, in front of the TV screen - you can increase your metabolic rate, and therefore lose weight .
The only way to change your weight and maintain it is to change your body chemistry. Exercise will do this. Using breathing exercises you can regulate your body within three weeks. The efficiency of your metabolic rate is in your control. This means you can change your metabolism. You can change the rate at which your body processes food.
Through breathing, you can transform your body from an immobile, toxic sink into a finely tuned, energized metabolic masterpiece. Breathing is the key to igniting and speeding up your metabolism. When you inhale more oxygen, things happen that speed up your metabolism. Deeper breathing ensures proper circulation of fluids in the kidneys, stomach, liver and intestines.
Breathing exercises that Pam called "cocktails."
FIRST "COCKTAIL"
Breathing "Queen of the Beach"
This is the most The best way breathing as I know it to fully oxygenate the entire body, increase energy and lose weight. If you do just this one exercise ten times three times a day, you will revolutionize your life.
Here's how to do it:
1. Stand up and declare, “I am the greatest man,” not just out loud, but with your entire posture. Remember: your body speaks louder than words.
2. Take a slow, deep breath in through your belly through your nose in four counts.
3. Hold the air inside in a four-by-four pattern. For example, if you inhale for four counts, then hold it for sixteen.
4. Now exhale through your mouth; it should be twice as long as the inhalation, which means that the exhalation is done in eight counts.
This ratio is always 1:4:2. If you inhale for five counts, then holding the air will be equal to twenty counts (four times more), exhaling - ten (twice as much). If you inhale for three counts, hold for twelve, exhale for six. Now everything is clear to you.
SECOND "COCKTAIL"
Kung Fu breathing
This is the breath that has been practiced Indian yogis since the voyage of Christopher Columbus. It will relax the stomach, relieve muscles from tension and allow the body to process food more intensively. It is especially useful to do this exercise five to ten times before each meal. Think about this while sitting at your desk. With this type of breathing, the air passes into an area that martial arts experts call the “hara.” Since you won't find the word "hara" in most modern medical reference books, let me tell you that it is an energy center located about 5 centimeters below the navel. But the term “hara” is often used in such types of wrestling as aikido, kung fu and karate.
Here is the principle of this breathing method:
1. Stand up. Remember that these exercises can always be modified to suit your needs. But if you have the opportunity, stand up and do it while standing.
2. Taking a deep breath through your nose, move your head back, taking a position as if you were looking for dust on a chandelier.
3. Take a tiny pause, for just a millisecond, and then...
4. Exhale forcefully through your mouth. Make a loud, distinct "ha" sound as you bring your head back to its normal position.
And remember, if at any moment you feel that you are bloated, say mentally as you breathe: “K-u-n-f-u.”
EIGHTH "COCKTAIL"
Breath of the Goddess
This is just about my favorite type of breathing. But for this exercise you must go out into the open air. And, if possible, remove your shoes.
The point is to feel your connection with Mother Earth and with all that is beautiful and brilliant that is within you.
1. Place your feet shoulder-width apart.
2. Take a deep breath from your belly through your nose and inhale the power of the Earth with it.
3. Feel your unity with the cosmos. Feel your connection to the power of life.
4. Exhale, taking a deep, relaxing breath through your mouth. Release all the excess emotional baggage that you carry with you everywhere. Forget about it. There's nothing important about it.
5. If you want, raise your arms above your head as you inhale, and as you exhale, lower them with smooth movements, like ballerinas do. Remember to focus on the bigger picture. See yourself as a big part of the whole.
This type of breathing is very effective in connecting you with the spiritual side of life. It also helps to put everything in its place.
NINTH "COCKTAIL"
Take 20 breaths
This type of breathing, to a greater or lesser extent, forms the basis of the process of rebirth and consists in learning to inhale energy along with air. This is the same energy that the Indians call “prana” and the Chinese call “qi”. It truly helps restore harmony between body and mind. Personally, I do this exercise every morning.
I recommend doing this connected breathing exercise only once a day for the first week. After this, you can do it as many times as you want, as long as you feel comfortable.
1. Alternate four inhalations and four exhalations through your nose, without pausing between them. It's natural to pause briefly—a couple of seconds—between inhalations and exhalations, but with connected breathing, the inhalation and exhalation flow smoothly into one another until you feel a sense of circulating energy flow.
2. Without interrupting your connection, take one long breath in for five counts and one long exhale for five counts, all the while maintaining continuity of breathing.
3. Take four breaths of five breaths - four short and one long - without stopping.
4. It is very important that the inhalation merges with the exhalation, so that the breathing is continuous, without pauses - like a vicious circle. Thus, all twenty inhalations and exhalations are connected with each other and one continuous sequence of twenty breathing movements is obtained.
TWELFTH "COCKTAIL"
"Mr. Cleanse"
Freeing yourself from pollutants and tension is not always easy. In fact, when you first do this cleansing exercise and your ligaments, muscles, tissues are released from all toxins, you may feel tired and headache. Know that this will pass and that this is a normal signal about the release of previously accumulated toxins in the body. For in reality it is a blessing in disguise. Do this exercise three times.
1. Sit on a comfortable chair.
2. Take a deep breath through your nose.
3. Exhale through your pursed mouth, as if you were saying “o” or blowing out a candle flame.
4. Repeat this three times.
5. Take a few deep breaths.
6. Repeat steps two through four, remembering to lower your shoulders.
Daily "menu"
1. DO THREE TIMES TEN “QUEEN OF THE BEACH” BREATHING EXERCISES
that is, a total of thirty “energy cocktails”. Daily. It will take no more than five to six minutes for each series of ten techniques. It is very useful to start the day with this exercise. Your metabolism will skyrocket, you'll feel so much better and have so much more energy that it won't cost you anything to get out of bed a few minutes earlier.
But if you forget to do this, don't beat yourself up. Just remember to do this exercise before bed. Remember that this program is about your peace of mind and comfort.
After eating is also a very good time to take ten breaths. If possible, do them standing. If not (remember: the main thing is to DO them), do them while sitting in the office, in the car, while driving your kids to soccer, or while drying dishes in the kitchen. In short, whatever you do, take thirty breaths every day.
2. EVERY TIME BEFORE MEAL, TAKE TEN FAST COCKTAILS
PREPARATIONS - BREATHING according to the kung fu system
The key to health and slim figure is a properly functioning digestive system. This simple breathing exercise only takes a few seconds, but it will fire up your digestive furnaces. Try to take ten breaths before each meal. And if not ten, then at least five.
3. WALK YOUR BLOCK ONCE A DAY (OR JUST WALK FOR AT LEAST FIVE MINUTES) WITH A MOUTH FULL OF WATER.
I know this sounds absurd, but this is exactly what Apache warriors did when they trained for major battles. To build endurance and strengthen discipline, they had to run through the desert with a mouthful of water. You do this in order to improve your breathing. If you don't want to use water, then just make sure to keep your mouth closed at all times. During this entire walk, breathe only through your nose. If your aerobic capacity is really very low, then at first you may feel like you are suffocating. If this happens, slow down, but do not switch to mouth breathing.
Don't treat this as an exercise. Consider this a great way to pump oxygen into your body. The entire process will only take five minutes, but since you will have a lot of extra energy due to proper breathing techniques, you will need something to apply it to. You may feel so good that you even want to walk two or three more blocks. But it only takes one. And just five minutes. During this walk you will not only receive a slightly additional amount of oxygen, it will be fresh air - refreshing, invigorating, energizing.
Don't let things like rain or snow stop you from taking this must-see walk. If the mailman can do it, so can you. Don't forget to wear raincoats, rubber boots and warm jackets to protect yourself from bad weather.
I took only a few techniques as examples, you can look at others
The 140-page book consists of two parts. The first consists of a description of how breathing affects metabolism, weight, energy levels and everything else - easy to read with quotes from famous people, life stories (your own and those of friends), and scientific research data on the topic. I read the book with pleasure, and despite the slightly unscientific tone, I learned a lot of useful things. Honestly, it was after it that I began to take breathing practice seriously, and now it is an indispensable part of my morning algorithm. An electronic version is available somewhere online.
Here is a short excerpt from the first part:
“If you look in a dictionary, you will find the definition of the word food is something your body takes in to keep you alive and growing. Strictly speaking, oxygen
- this is food. It is the fuel that burns fat, it is the source of all energy, the ignition key that ensures that whatever the body does gets done.
However, we take our breathing for granted.
We certainly don't associate it with our weight problems. And why should we do this? Every person breathes. Every person absorbs oxygen.
But not everyone absorbs the same amount of oxygen. In fact, most of us suffer from what doctors call “shallow breathing,” which means wewe receive only a fourth or fifth of the volume of oxygen for which our lungs are designed. This is a major deficiency, a major problem for your cells desperately trying to process food, provide energy and perform all possible dynamic functions.”
The second part is recipes for 12 energy cocktails, which is what Pam calls breathing exercises.
I’ll give you one of them - the “Queen of the Beach” breath.
“This is the best way of breathing I know for completely oxygenating the entire body, increasing energy and losing weight. If you do only this one thing
exercise ten times three times a day, then make a revolution in your life. Lose weight, become a genius and write your own books.
Here's how to do it:
1. Stand up and declare, “I am the queen of the beach,” not just out loud, but with your entire posture. Remember: your body speaks louder than words.
2. Take a slow, deep breath in through your belly through your nose in four counts.
3. Hold the air inside in a four-by-four pattern.
For example, if you inhale for four counts, then hold it for sixteen.
4. Now exhale through your mouth; it should be twice as long as the inhalation, which means that the exhalation is done in eight counts. This ratio is always 1:4:2.
If you inhale for five counts, then holding the air will be equal to twenty counts (four times more), exhaling - ten (twice as much). If you inhale for three counts, hold for twelve, exhale for six. Now everything is clear to you.
After some time, you will notice that your lung capacity will increase. At first, your inhalation may only last up to three counts, but eventually you will be able to inhale for eight, ten, or maybe even more counts—who knows? Your lungs are muscles that work better when they're in action.
When you hold your breath in, the flow of oxygen supplies your cells with health-promoting energy, while the slow exhalation pushes out toxins.
If the "Queen of the Beach" breath gets boring to you, come up with something like "I'm skin and bones, look at me" or "Be silent, I'm beautiful." Unleash your creative spirit. Make this exercise fun. The main thing is that the breath is deep and as long as possible. Inhale through your nose, exhale through your mouth. And remember: do not strain yourself under any circumstances. Just take a deep, relaxing, nice breath.”
Losing weight without food restrictions and grueling workouts is the dream of many women. American Pam Grout, in her book “Blow Out the Extra Pounds,” offers just such a simple way to lose weight. Pam Grout's method is based on a number of simple breathing exercises borrowed from yoga and other authors. Pam Grout managed to consolidate various breathing techniques in her book. She built a whole “menu” out of them, and it is no coincidence that she calls the exercises themselves “energy cocktails.” After all, these techniques charge us with energy, speed up our metabolism, relieve stress and anxiety, allow us to get rid of extra pounds and feel more energetic and healthier.
Most of Pam Grout's "energy cocktails" are based on the technique of full yogic breathing or so-called belly breathing. This type of breathing is also called diaphragmatic or fat burning. Therefore, before moving on to learning the basic exercises, you should not just master belly breathing, but bring this breathing technique to the point of automaticity in your performance. It is better to start lying on your back. To better experience all the processes, place a book on your stomach. Now inhale through your nose and inflate not your chest, but your stomach. Make sure your shoulders remain motionless. Then slowly exhale through your mouth while drawing your stomach in. At the same time, you can control yourself by watching how the book rises up as you inhale and falls down as you exhale.
Why is this type of breathing called fat burning? The fact is that many of us mistakenly believe that the lungs are located in the chest. In fact, most of them are located in the stomach. When a person breathes through his chest, when he inhales, oxygen does not reach the lower parts of his lungs, and when he exhales, the exhaust air also does not escape completely. Thus, it turns out that when we breathe with our stomachs, we supply oxygen to the lungs more efficiently, and the body is forced to work it out more intensively, burning more fat along the way and starting the process of losing weight.
This is why it is important to breathe from your belly as often as possible. You can use a free minute for this at work, on public transport on the way to or from work, in line at the store checkout, while waiting for someone to meet, simply lying in bed after waking up or before going to bed. Belly breathing can also help you calm down in a stressful situation. Therefore, use it every time you are very worried or have received a charge of negative emotions.
Once you are comfortable with diaphragmatic breathing, you can move on to Pam Grout's basic breathing program. It consists of three exercises.
Exercise No. 1. "Queen of the Beach"
The exercise received this name due to the fact that it helps to improve the condition of the figure and actually feel like a queen of the beach. It is too diaphragmatic breathing, only with a delay. First, you need to inhale through your nose for 4 counts, then hold your breath for a time 4 times longer than the inhalation lasted, and finally, slowly exhale through your mouth for a time 2 times longer than the inhalation lasted. Those. The Queen of the Beach breathing formula looks like a 1:4:2 ratio. You can take a shorter inhalation, but holding your breath and exhaling must correspond to the given proportion. You need to repeat the exercise 10 times, and do 3 approaches to it during the day. It is ideal to do it immediately after waking up - this way you will quickly launch metabolic processes and get an energy boost for the whole day, then in the afternoon - when your performance drops, but you still need strength to implement many plans, and the last time before bed - this will help you calm down and relax after the hassle of the past day.
Exercise No. 2. Kung Fu breathing
The exercise received this name due to the fact that it is used in kung fu classes. Breathing is performed in a standing position. First, you need to take a deep breath through your nose, throw your head back, and while exhaling through your mouth, you should make the sound “ha” and return your head to its normal position. The exercise should be performed 10 times before each meal. Thus, you activate the digestive system, and everything you eat will be successfully absorbed without deposition of fat on the sides.
Exercise No. 3. Walk with a mouth full of water.
We all know the benefits of simple walks fresh air. Pam Grout goes further and suggests walking with a mouth full of water. Why do this? This method ensures that you breathe exclusively through your nose. This will help you develop your aerobic abilities and get a good portion of high-quality oxygen. To achieve all these effects, just 5 minutes of such a walk will be enough, but, of course, if you wish, you can walk longer.
If you do at least these three exercises every day, you can achieve stunning results in losing weight. But why stop there? When these three exercises become an integral part of your day, and you get used to them, like brushing your teeth, move further in your development. To this end, Pam Grout recommends trying one additional new “energy shake” from your “menu” each week. We will talk about them in
