Correct breathing exercises for weight loss by Marina Korpan

How to lose weight with minimal effort? This question concerns most women, and men often suffer from excess weight. Of course, you all know the recommendations - eat less and move more. But all people are different, for some, life is already full of stress, and they are not going to give up cookies and sweets for tea. Others cannot play sports due to objective reasons, chronic diseases and contraindications. At the same time, both have the same chance to look and feel much better, while saying goodbye to those ill-fated kilograms and centimeters. Hundreds of people have been helped by breathing exercises for weight loss by Marina Korpan.

Origins

This method was not born today, or even yesterday. Yogis have known about the healing power of breathing since ancient times and used it widely. No asana is performed on its own. Even before starting the exercise, a person must master proper breathing. I would like to immediately say that Marina Korpan’s breathing exercises for weight loss are not suitable for everyone. Despite its versatility, there are still adherents of strength training, which can only be done in the gym. But this is an excellent option for a mother on maternity leave, when time is sorely lacking. Breathing techniques are a great help for those who, due to health conditions, cannot withstand sports stress.

Bodyflex with Marina Korpan

Marina Korpan is a famous fitness instructor, author of the books “Bodyflex. Breathe and lose weight" and "Oxysize". Lose weight without holding your breath.” She improved the Bodyflex method for weight loss, adding dynamic exercises to it, including those with sports equipment (balls, bands, etc.). In addition, Marina Korpan involved specialists in the field of cardiology, physiology, dietetics, etc. in the research, thanks to whom a system of classes more adapted to various physiological characteristics was developed.

Features of the Marina Korpan system:

combination of Bodyflex and pranayama;
Marina Korpan recommends avoiding diets and not changing your diet. However, you need to change your eating habits. For example, stop eating in a hurry and on the go. You need to eat slowly and exactly as much as necessary to satisfy your hunger;
the author advises eating everything, but with a teaspoon;
other types of physical activity are undesirable;
increasing and frequently changing loads is not recommended;
Missing no more than three days of classes is allowed.

The path to harmony

This is exactly how this direction can be characterized. If intensive weight loss by increasing sports activity is a kind of violence against your body (due to which the result appears quite quickly), then completely different mechanisms are triggered here. Yoga is a holistic system that brings harmony to the entire body, gradually normalizes the functioning of organs and systems, which ultimately contributes to the normalization of weight. But do not despair, this does not mean that you will have to wait for years. And you will notice a change in your condition for the better within a few days. Breathing exercises for weight loss by Marina Korpan significantly improve your overall well-being and give you a huge amount of energy.

Reviews of women who have lost weight

The first results are noticeable after 10-12 sessions; my waist has become 4.5 centimeters smaller. Things began to fit much better. The stomach and sides have noticeably shrunk. I don’t measure the rest of my body, but visually everything has become slimmer. I recommend this technique for those who, like me, do not like to force themselves in the gym, do aerobics and attend group training. It’s really possible to breathe and lose weight by understanding the correct breathing pattern and choosing visual video lessons, and if you add proper nutrition or a simple diet to the exercises, you can achieve excellent results!
Anastasia, 32 years old

For myself specifically, I chose a 15-minute program developed by Marina Korpan, which includes working out all muscle groups. Another thing I liked about her program was its minimal time investment (those who are on maternity leave will understand me). It's more like a very effective morning exercise. And I really DO do bodyflex with PLEASURE. I think because this system does not require very heavy physical activity, unlike yoga, and because the results from bodyflex exercises do not take long to arrive. In general, to be honest, this is a system for the lazy and those who are short on time. In just over two months I was back to my prenatal shape.
Asya, 28 years old

I've been doing bodyflexing for a year now. Since last spring. In the first 3 months I got very fit - I did exercises every morning on a disk. On the disc, two women show first the technique, and then the poses without stopping, it took about 30-40 minutes.
Guzelka, 25 years old

Acceleration of metabolism

Often, the problem of excess weight is not even that a person eats too much, eats too fatty foods, or doesn’t move enough. More precisely, the last point becomes key: due to a passive lifestyle, metabolism slows down, and fats remain folds on the sides because the body simply does not have time to “get to” them. The next portion of food arrives, and since your gastrointestinal tract is also lazy, it takes only what is easiest to digest - carbohydrates. Everything else remains in reserve again.

Breathing exercises for weight loss by Marina Korpan help correct the situation. If you devote just 15 minutes a day to exercise, then within a week you will notice that your well-being has changed. More energy appears, drowsiness disappears, that is, the body goes into full working mode. And this is reflected in increased energy demand. Now everything you consume will be consumed and not stored on the sides.

Bodyflex breathing system: lose weight in 15 minutes a day

Bodyflex (in English body – “body”, flex – “pull up”, bodyflex – “flexible body”) is a breathing technique for losing weight. The essence of body flex is a combination of a set of exercises (related to stretching of “problem” muscle groups) with diaphragmatic relaxation breathing. It is due to the intense flow of oxygen to the tissues that the process of burning fat deposits is activated. Proper breathing and regular exercise, the recommended duration of which is only 15-20 minutes a day, is the key to a good result.

Official medicine

This is a rare case when the conclusions of scientists and doctors completely coincide with alternative health practices. Yoga itself is difficult to classify as such, since it is an entire philosophy based on the deepest study of our body, as well as the relationship between the physical and the spiritual. Today, scientists are again finding confirmation that the process of losing weight is closely related to the complete saturation of the body with oxygen. Why today (especially among urban residents) problems arise with this:

People mostly sit, move by car, subway, which means they deprive themselves of the opportunity to breathe deeply.
Oxygen levels in the atmosphere are slowly decreasing due to environmental pollution.
Constant stress in the life of a modern person significantly changes the way we breathe: about 90% of all people take shallow, shallow breaths, which limits oxygen saturation.

With Larisa Agapova

Larisa Agapova is the author of the universal complex methodology Bodyflex Plus, the basis of which is the classic Bodyflex. The difference between Agapova’s technique is that it is adapted for people with different physiological characteristics and health conditions. The methodology includes several courses: “Course for men”, “Office gymnastics”, “Basic course”, “Advanced course”. Agapova disputes the fact that Bodyflex was developed by the American Greer Childers, arguing that the technique was actively used in the USSR long before Childers’ discovery.

How it works

First of all, we are interested in physiology, that is, how, at the cellular level, Marina Korpan’s breathing exercises for weight loss help to get rid of excess weight. Any nutritionist and fitness instructor will confirm that aerobic exercise is necessary for the process of fat breakdown to begin. It is worth citing the facts here so that the reader can understand for himself the basis for this conclusion:

Oxygen ensures the absorption of nutrients in the intestines. The digestive system is equipped with villi, which require oxygen more than many other organs and systems. But with shallow breathing there is too little of it, which means that most of it is spent on maintaining brain function. As a result, the absorption of nutrients is reduced by 70%, which means that the deprived body will again and again torment you with a false feeling of hunger. Metabolism slows down by 30%.
Breathing exercises for Marina Korpan’s weight loss are also necessary in order to remove harmful substances (preservatives, pesticides) that accumulate in fat cells. That is, the body uses fat as a storage facility for harmful substances, which means it will actively replenish its volume. Moreover, more than 70% of all harmful substances can be converted into gases by taking deep breaths.
Oxygen oxidizes fat deposits.
Breathing reduces the level of stress hormone in the blood. Many are accustomed to “seizing” troubles. And if there are fewer stress hormones, then the need will disappear by itself.

All this confirms the high effectiveness of breathing exercises for weight loss by Marina Korpan. In reviews, doctors recommend it as one of the simplest and mildest of similar systems, which also has no contraindications.

About the effect of breathing exercises

Breathing exercises are the creation of a condition in the body in the form of a lack of oxygen. As soon as oxygen stops entering the body, the muscles begin to contract - a corresponding load is created, as if a person is playing sports. As soon as oxygen enters the body, an active oxidation process begins, causing muscles to begin to grow and fat cells to be burned.

Please note: Breathing exercises are rightfully better than any diet. You can lose weight with its help only because the body, when there is no oxygen supply, begins to actively spend energy, which it takes from fat reserves.

The presented processes are explained by the release of adrenaline. It is a well-known fact that the release of adrenaline promotes weight loss. The energy that is used during the interruption of oxygen supply is enough to break down fat cells. Moreover, the cells of the whole body will be involved evenly, which cannot be achieved during sports.

The lack of oxygen during gymnastics is quickly compensated for by its replenishment with the next breath. An increased oxygen content in the human body leads to positive functioning of internal systems.

As a result, the technique contributes to the formation of the following processes:

Accelerated absorption of nutrients from incoming food by the gastrointestinal tract - this contributes to rapid saturation and a reduction in the amount of food consumed.
Fatty layers are broken down - it is recommended to use the technique to eliminate fat reserves in hard-to-reach places.
Fat cells do not break down without oxygen, so to lose weight you should actively engage in sports - breathing exercises replace exercises.
With the help of breathing exercises, you can remove waste and toxins from the body - this can replace the long-term use of a complex of drugs that negatively affect the functioning of the stomach.
Breathing can cope with stress. Thus, during the supply of oxygen, the production of the hormone cortisol, the famous stress hormone, decreases significantly.

Of course, any breathing exercises, not just Marina Korpan’s, have a positive effect on the body. The technique helps in losing weight, as well as improving the health of the human body. You can learn more about gymnastics from the video.

Video

Oxysize or bodyflex

Surely the second name is more familiar to you, and it is possible that you have already tried this technique. The essence is the same, but the execution is somewhat different. In particular, bodyflex is characterized by noisy exhalations that can frighten a sleeping baby. In addition, there are a number of contraindications. Disease of the cardiovascular system, high blood pressure, previous spinal surgery, tumors, pregnancy, bleeding - all this is a reason to abandon the system called bodyflex. Breathing exercises for weight loss by Marina Korpan have no contraindications; expectant mothers can also use it. In addition, breathing exercises can be performed at any convenient time, not necessarily on an empty stomach.

Briefly about the author of the program

Marina Igorevna Korpan is a well-known fitness trainer on the Zhivi TV channel, specializing in weight loss using breathing exercises - bodyflex and oxysize.

From Marina’s biography it is known that she went through a difficult path from a notorious girl with a lot of weight to a slender fitness lady. Through trial and error, the author of the technique proved that ordinary physical exercises and diets do not help quickly get rid of fat, but, on the contrary, extreme passion for them can cause irreparable harm to the body.

Studying at the Institute of Physical Education helped Marina understand the physiology of weight loss and apply her knowledge in practice. Today Marina is writing books about bodyflex and oxysize, and also conducts training courses on weight loss.

Thousands of people note that breathing techniques significantly help to get rid of excess weight without harm to health and grueling workouts.

What does this system promise?

Many people are afraid of the process of losing weight because it requires a half-starved existence. Using breathing exercises, you will be relieved of this inconvenience. You should only give up fatty, sweet and fried foods, and the daily diet can be 1700 kcal. In this case, the process of losing weight will be comfortable.

The second big advantage is the development of exactly those areas that are most important to you. Moreover, this is not the merit of the “smart system”, but your own, because by performing certain exercises, you yourself direct oxygen exactly where it is most needed. Training using the oxysize method makes it possible to lose 2-3 kg in the first three weeks. In addition, the system actively fights cellulite in problem areas, improves mental health and increases libido levels.

Cautions

In order not to harm yourself, you must be sure that your body is ready to exercise an adapted version of “Bodyflex”. To do this, be sure to consult a doctor and explain to him in detail what you will be doing.

Contraindications to the use of this weight loss system are the following disorders:

hypertension, as exercise puts permanent strain on the heart;
arrhythmia;
hernias;
severe myopia;
pregnancy;
periods of exacerbation of chronic diseases.

If you have just started studying according to Marina Korpan’s program, then it is likely that you will experience dizziness in the first lessons. This is normal, this is how the body reacts to changes in the amount of oxygen inhaled.

However, if you have been suffering from constant or recurrent headaches for several days or have problems sleeping, it is best to stop doing the exercises.

Basic Breathing

Let's now look at what Marina Korpan's breathing exercises are. Express weight loss is based on daily simple exercises. It takes no more than 15-20 minutes. The first thing you need to do is smile broadly and take a quick, sharp breath through your nose. Relax - this exercise should bring positive emotions. Now exhale smoothly.

Don't expect to get it right the first time, but gradually you will learn how to do the oxysize. Breathing exercises for weight loss by Marina Korpan cause dizziness at first, but soon the body will get used to the changes. Perform the second approach as follows. As you inhale, pull your stomach in as much as possible. Inhale, rock your pelvis and tighten your buttocks and pelvic floor muscles. Now exhale smoothly.

Now you can try to complete the exercise completely. To do this, inhale air through your nose and repeat this procedure two more times. That is, now divide the process of inhalation through the nose into three parts. Tighten the muscles of your abs, buttocks and pelvic floor, form your lips into a tube and begin to gradually blow air, as if through a straw. At the end, take three more sharp exhalations without lowering your head or relaxing your muscles. This is the correct breathing exercise for losing weight by Marina Korpan.

Set of exercises

The essence of oxysize lies in the simplest action: waking up in the morning, you need to do basic breathing exercises for several minutes. Among the most common, you can consider the diaphragmatic breathing complex recommended by Marina Korpan herself:

Stand up straight, place your right hand on your stomach. Take a slow and deep breath through your nose (the stomach takes a concave shape), and then exhale the same slow way, but through your mouth. While inhaling, you should try to feel your stomach with your hand and move your chest less.
Next, you need to repeat the slow inhalation and then suddenly change the method - start a series of intermittent breathing with short inhalations and exhalations, pushing out all the air from the lungs as much as possible.

The two types of breathing need to be alternated cyclically, repeating each of them 3-4 times for twenty minutes. At first, according to the trainer, the exercises may be accompanied by slight dizziness, since the sharp expansion of the arteries shocks the body. The symptoms are not terrible, although they cause discomfort. In order to get rid of unpleasant sensations, it is enough to gradually increase the pace and time spent on completing the program.

Breathing plus exercises

There is no need to force things. For the first week, do only the above exercise. Practice the technique carefully so that in the future everything goes automatically. Every day you need to perform at least 30 breathing cycles. Moreover, they can be combined with a variety of exercises. You can come up with them yourself or find a practical lesson on oxysize and follow it. But even just by tensing the problem muscles with this type of breathing, you will get stunning results in just three weeks. But under-fulfillment is unacceptable; you must complete the training.

Reviews

Breathing exercises for weight loss by Marina Korpan are already quite well-known and popular. It primarily attracts those who lack the time to go to the gym and the willpower to limit their diet. Judging by the reviews, the first classes are quite difficult: you feel dizzy and have painful coughing attacks, but during the first week these symptoms disappear.

All adherents of the system note a surge of strength and energy starting from the second week of classes. And at the same time, the first results appear: the waist decreases in volume, the weight begins to slowly decrease. Very good reviews are left by young mothers who do not have time for long training. According to them, they get the opportunity to return to their former forms while the baby is sleeping.

Why bodyflex is for weight loss

Bodyflex with Marina Korpan is recommended as gymnastics for “improving metabolism and losing weight.” Note that metabolism cannot be improved with the help of gymnastics. And in general, the term “improve” is quite difficult to apply to a simple mechanism for converting nutrients into energy. If there are too many substances, in any case, an excess of energy is obtained. It is more correct to talk about increasing calorie consumption.

This is where mysteries, myths and legends begin. Marina herself mentioned a couple of times that bodyflex burns up to 1000 kcal per hour. Then why does “another author” of gymnastics, Greer Childers, write that it is completely ineffective for fitness and bodybuilding enthusiasts with experience? So does it burn or not? Judging by the heart monitors and pulse readings, it’s unlikely. Most likely, depending on the intensity of the exercises themselves, something on the order of 200-350 kcal per hour.

“Delayed effect of burning calories” is also not about bodyflex. It is usually attributed to resistance training. There is also no evidence that body weight training in this style increases resting calorie expenditure.

And yet they lose weight from bodyflex. Why? There are several reasons:

the author of this type of gymnastics actively promotes dietary restrictions. True, in some rather strange style. Half of Marina Korpan’s book is dedicated to her own journey from diets and eating disorders to “normal eating.” Moreover, if you count the calories in Marina’s same published diets, you get a rather restrictive diet. By the way, the book does not contain any nutritional specifics. You will be offered more vegetables and fruits, less buns and sausages, and reduced portions, and also not eat without feeling hungry. It’s worth considering that intuitive eating in this style is not suitable for all people, and many will need additional knowledge on calorie calculations and diet planning in order to really lose weight;
Greer Childers, for those interested, accompanies his creativity with a diet of about 1500-1600 kcal, quite balanced, if not for one “but” - for some reason you can’t eat after 17.00. Those who read the original book and followed this diet write positive reviews about that diet;
many simply combine bodyflex with some alternative diet control technique.

There is a lot of controversy about whether bodyflex “reduces” or “does not reduce” the stomach. Marina Korpan herself mentioned this myth several times, but it is worth noting that nothing depends on the size of the stomach as such. The stomach is a hollow muscular organ, the muscles tend to contract, the stomach shrinks; if we eat, it stretches. In the end, what matters most is the caloric content of food, and not any other factors. Another thing is that warming up in the morning helps us feel energetic and healthy, and not overeat at breakfast. In addition, exercise in the morning has proven psychological benefits. Those who complete them tend to adhere more closely to dietary recommendations. Naturally, they are more likely to lose weight than those who stick to a diet somehow.

What bodyflex exactly does is allow you to “pump up” the transverse abdominal muscle and “draw in” the stomach, therefore it gives a quick visible effect of reducing the waist.