In this dazzling world, many friends want to lose weight but can't find a small one. Next, I'll introduce you to a little weight loss-you can also lose weight. Maybe you have doubts. You can lose weight just by breathing? But do you know that breathing can fully mobilize the overall function of the human body and increase the basal metabolic rate by several times? After adjusting breathing, you can lose excess fat without any ideological pressure.
First of all, let's learn why deep breathing can lose weight.
In fact, the seemingly simple breathing action costs much more than we thought. Besides burning more calories, deep breathing also helps people inhale more oxygen. Oxygen is the main substance to increase human activities. Deep breathing consumes fat. Deep breathing consumes fat. When the oxygen content in the blood increases, more energy is broken down from the food eaten and supplied to physiological activities. At this time, in addition to being more energetic, we will consume more calories to prevent fat deposition, such as losing weight, and also increase the body's calorie consumption by increasing oxygen consumption.
1 The benefits of proper breathing on weight loss
First, adjust the autonomic nervous system
Correct breathing can relax the body and mind, inhibit the overly excited sympathetic nerves, temporarily stay away from the state of high pressure and tension, make the mind calm, relax the body, and naturally produce good hormones. For a long time, just like a marathon runner who is used to jogging every day, there is something wrong with him all day, because the hormones he is used to have become regular.
Activate visceral function and improve metabolism.
It is very effective to improve metabolism by adjusting breathing and activating internal organs. Like breathing shallow and fast, it will not only lead to poor metabolism and easy to get fat, but also many people's constipation symptoms are related to breathing errors, which is also autonomic nerve disorder.
C, help to raise body temperature
When we breathe, blood circulates, which can drive muscles to generate heat energy. Exercise muscles can effectively warm our bodies, but among them, breathing plays an important role. By taking a deep breath, you can relax the muscles of your body and unconsciously play the role of exercising your body. Especially when we don't exercise, deep breathing can also exercise muscles and generate heat.
D, tighten the body muscles
Just the basic deep breathing action, you can lose weight, tighten muscles, and help maintain a good posture. Most people want their breasts to get bigger and their bellies to get smaller. In fact, the deep breathing action is to open the chest and tighten the abdominal cavity that has been relaxed for a long time. As long as you do this action, you can help your chest and abdomen to change your body shape.
Breathing is actually starting the movement of the core muscles. When you take a deep breath, you will naturally see the three most important core muscles: pelvic floor muscle, which will contract when you hold your hips, transverse abdominis muscle, which will be used when you contract your abdomen, and multifidus muscle, which will tighten your spine when you start the transverse abdominis muscle. When these muscles become strong, the body will naturally stand upright.
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If your brain is spinning very hard, it is difficult for you to fall asleep. A few minutes of simple and effective breathing exercises will help to calm your nervous system chemically and get a better sleep. Consciously controlling breathing has always been a good way to improve physical condition, such as listlessness, headache and inability to lose weight. These problems that have troubled us for a long time have been effectively improved through simple "breathing".
Two Common Respiratory Errors
First, breathe with your chest while sleeping.
Chest breathing is a breathing method that uses a lot of muscles in the chest, shoulders and back. If chest breathing is used during sleep, the back muscle net quilt or blanket will be compressed, and the reaction force generated at this time will continue to consume physical strength and make the body feel tired. In addition, the chest, shoulders and back are in a tight state, and the body cannot breathe smoothly.
B, breathing shallow and fast
When breathing shallow and fast, the amount of oxygen inhaled will be less, and the amount of oxygen delivered to cells will be insufficient. In this case, people are prone to fatigue, decreased resistance, easy birth, and accelerated aging.
C, wearing a mask can prevent all dust and toxins.
Masks are not omnipotent, and any respiratory protective equipment has its applicability, limitations and protection that cannot be provided. The scope of application of respiratory protective equipment refers to the protection objects (dust, harmful gas types, lack of oxygen, etc.). ), also refers to the applicable concentration of harmful substances, which is affected by the protection mode (filtration or air supply), the capacity of filter materials, the type of masks, etc. Finally, the use environment (matching the working mode and other protective equipment or tools used at the same time) and user characteristics (whether to wear glasses, whether to grow a beard, face shape, etc. ) also consider.
3 how to adjust the breathing method and develop deep and long breathing?
When it comes to breathing, everyone will say it's not easy. Everyone regards breathing as a natural behavior and doesn't think about it at all: "How to breathe", but actually breathing is also learned. Inhaling from the chest is the way most people breathe, but for those who want to lose weight, they must try to "take a deep breath". On the one hand, deep breathing helps gastrointestinal peristalsis and promotes the discharge of waste in the body; On the other hand, it can also make the air circulate smoothly, increase lung capacity and make us slim and fit!
Correct breathing steps
A, first understand the correct breathing steps: first slowly inhale the air into the lungs, let the chest stand up as much as possible, and let the air enter the middle and lower parts of the lungs. At the same time, due to the downward movement of the diaphragm, the abdominal wall expands laterally forward.
The process of exhalation is just the opposite of the above. Lift the diaphragm first, then the abdominal wall contracts inward, and then the chest contracts inward to expel the air hidden in the lungs. However, when exhaling, one thing should be paid special attention to, that is, don't arch your back, and always hold your chest out.
B, there is a yoga breathing method: it is called "Wu Jia breathing method", which is one of the most important breathing adjustment methods in yoga.
First lie flat on the bed, slowly relax, breathe with your mouth and nose closed, take a deep breath (where you relax your throat), and then exhale slowly through your nostrils. The slower the process, the better, and naturally a frequency will be generated. If this frequency continues, your body will gradually relax and fall into a sweet dream.
C, make the whole lung to participate in the work. Breathe more air into the lungs, and use the abdomen to fall together when breathing to help the peristalsis of various organs in the abdomen, thus promoting digestion and appropriately reducing the accumulation of abdominal fat.
D, whether chest breathing or abdominal breathing should be consciously carried out or adjusted during walking or walking, so as to grasp the rhythm of breathing, control the depth of breathing and make the rhythm of breathing a necessary condition.
Through the above detailed introduction of breathing to lose weight, is everyone's confidence in losing weight rekindled? Action is better than action, so let's do it quickly.