Aerobic breathing for weight loss

We all know that aerobic exercise is the most helpful for weight loss, but sometimes only doing aerobic exercise can easily cause excessive exercise in the human body, which may lead to muscle strain. So if you want to lose weight, you must combine aerobic and anaerobic exercise. While exercising, you must also pay attention to diet, don't eat foods with high fat content, and don't eat too much. So what are some effective aerobic breathing exercises for weight loss?

Learn the correct breathing method

1. Consciously breathe through your nose

Close your mouth naturally, relax your lips but don't open them to leave a gap, and breathe gently through your nose several times to make your breathing smooth and familiar. Then lie on the bed, open your nostrils slightly, inhale slowly from shallow to deep, and then slowly exhale through your nose to make your breathing slower.

If you cannot open your nostrils naturally, try to slightly lift up the left and right corners of your mouth and smile with your mouth closed, and you will be able to breathe naturally through your nostrils.

2. Inhale oxygen to expand the abdomen

Also lie on the bed, face up, place a book on your abdomen, and breathe in slowly through your nose. As the oxygen enters your body, it fills your abdomen, which then swells up and pushes up the book. At this time, be careful not to lift your waist up; keep it on the bed. Then exhale slowly again to fully exhale the carbon dioxide in the body, and the abdomen will sink and the book will drop.

3. Keep breathing through your nose and abdomen at all times

After mastering the breathing method, whether you are sitting, standing or walking, you should get used to breathing through your nose and abdomen. Stretch your back muscles upwards as much as possible, inhale with a relaxed upper body, then exhale with force on your abdomen, and make sure to keep breathing continuously.

Symptom-focused breathing techniques

1. Improve and prevent constipation

Lie on the bed with your knees bent, and bring your thighs and calves toward your upper body. Hold your knees with both hands, and keep your back to the lower back fully pressed against the bed. Do not lift your body up. Breathe slowly 10 times in this position, paying special attention to using your abdomen to breathe.

2. Soothe your emotions

When we are emotionally upset and feel stressed, our breathing will become shallow and rapid. At this time, slow abdominal breathing can effectively relieve stress.

Stand with your feet shoulder-width apart, raise your arms up and above your head, cross your fingers with your backhands, palms facing up, stretch your whole body upwards, take a slow, deep breath, then release your hands, swing your arms down, and exhale fully.