Losing weight without food restrictions and grueling workouts is the dream of many women. American Pam Grout in her book "Exhale overweight” offers just such an easy way to lose weight. The Pam Grout method is based on a series of simple breathing exercises borrowed from yoga and other authors. Pam Grout in her book managed to consolidate various breathing techniques. She built a whole “menu” of them, and it is not by chance that the exercises themselves are called “energy cocktails”. After all, these techniques energize us, accelerate metabolism, relieve stress and anxiety, allow you to get rid of extra pounds and feel more alert and healthier.
Most of Pam Grout's "energy cocktails" are based on the technique of full yogic breathing or the 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 only master breathing with your stomach, but bring this breathing technique to automatism in its execution. It is best to start in a supine position. To better feel all the processes, put a book on your stomach. Now inhale through your nose and inflate not your chest, but your stomach. Make sure your shoulders remain still. Then slowly exhale through your mouth while pulling your stomach in. In doing so, you can control yourself by watching the book rise up as you inhale and fall down as you exhale.
Why is this 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 with his chest, when inhaling, oxygen does not reach the lower parts of his lungs, and when exhaling, the exhaust air also does not completely escape. Thus, it turns out that when breathing with the stomach, 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.
That's why it's important to breathe from your belly as often as possible. You can use a free minute at work for this, in public transport on the way to or from work, in line at the checkout of a store, waiting for someone to meet, just lying in bed after waking up or before going to bed. Also, breathing with your stomach will 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.
Having mastered diaphragmatic breathing, you can move on to the main breathing program of Pam Grout. It consists of three exercises.
Exercise number 1. "Queen of the Beach"
This exercise got its name due to the fact that it helps to improve the condition of the figure and actually feel like the queen of the beach. It is too diaphragmatic breathing, only with a delay. First, you need to inhale through the nose for 4 counts, then hold the breath for 4 times longer than the inhalation lasted, and finally exhale slowly through the mouth for 2 times longer than the inhalation lasted. Those. the breathing formula "Queen of the Beach" looks like a proportion of 1:4:2. you can do more short breath, but holding the breath and exhaling should correspond to the given proportion. You need to repeat the exercise 10 times, and during the day do 3 approaches to it. It is ideal to do it immediately after waking up - this way you will soon start metabolic processes and get an energy boost for the whole day, then in the afternoon - when performance drops, but strength is still needed to implement many plans, and in last time before going to bed - this will help to calm down and relax after the hassle of the past day.
Exercise number 2. kung fu breathing
This exercise got its 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, while throwing your head back, and, exhaling through your mouth, you should make the sound “ha” and return your head to its normal position. Perform the exercise in the amount of 10 times before each meal. Thus, you activate the digestive system, and everything eaten will be successfully digested without deposition of fat on the sides.
Exercise number 3. Walk with a mouthful of water.
We all know about the benefits of simple walks in the fresh air. Pam Grout goes further and suggests walking with a mouthful of water. Why do it? This method ensures that you breathe exclusively through your nose. This will help you develop your aerobic capacity and get a good supply of quality oxygen. Just 5 minutes of such a walk will be enough to achieve all these effects, 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 on in your development. To that end, Pam Grout recommends trying one additional new "energy shake" from her "menu" every week. We will talk about them in
The book of 140 pages 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 famous people, stories from life (his own and acquaintances), data are given scientific research on this topic. I read the book with pleasure, and despite the light unscientific tone, I learned a lot of useful things. To be honest, it was after her that I began to take breathing practice seriously, and now it is an indispensable part of my morning algorithm. The electronic version is available somewhere on the web.
Here is a short excerpt from the first part:
“If you look in the dictionary, you will find the definition of the word “food” - this is what your body takes in to support life and growth. Strictly speaking, oxygen
is food. It is the fuel that burns fat, it is the source of all energy, the ignition key that ensures that everything the body does gets done.
However, we take our breath for granted.
We certainly do not associate it with our problems. overweight. And why should we do it? 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 that wewe get only a quarter or a fifth of the volume of oxygen for which our lungs are designed. This is the main deficit, the main 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, as Pam calls breathing exercises.
I will give one of them - the breath of the "Queen of the Beach".
"This is the most The best way breathing, as I know it, to fully oxygenate the whole body, increase energy and lose weight. If you only do this
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 is how it should be done:
1. Stand up and say, "I am the queen of the beach," not just out loud, but with your entire posture. Remember: your body speaks louder than any words.
2. Take a slow, deep breath in through your nose for 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 made 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 many). 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 the volume of your lungs will increase. At first, you can only inhale up to three counts, but eventually you can do it for eight, ten, and maybe more counts - who knows? Your lungs are muscles that work best when they are in action.
When you hold your breath inward, the flow of oxygen supplies your cells with energy for health, and the slow exhalation squeezes toxins out.
If the "Queen of the Beach" breath bothers you to hell, come up with something like "I'm skin and bones, look at me" or "Torment in silence, I'm beautiful" instead. Show off 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: never stress. Just take a deep, relaxing, pleasant breath."
Breathe out those extra pounds. The method of effective calorie burning through breathing exercises.
The author will show how with the help of simple but effective breathing exercises that you can perform daily, wherever you are - at your desk, in the car, in line, at the TV screen - you can increase your metabolic rate, and therefore lose weight .
The only way to change your weight and keep it the same is to change your body chemistry. The exercises will do it. By using breathing exercises you can adjust your body within three weeks. The efficiency of the metabolic rate is in your power. And that 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-filled cesspool into a finely tuned, energized metabolic masterpiece. Breathing is the key to ignite and speed up your metabolism. When you breathe in more oxygen, things happen that speed up your metabolism. Deeper breathing ensures proper circulation of fluid in the kidneys, stomach, liver and intestines.
Breathing exercises called "cocktails" by Pam.
FIRST "COCKTAIL"
Breath "Queen of the Beach"
This is the best breathing method I know of to fully oxygenate the whole body, increase energy and lose weight. If you do only this one exercise ten times three times a day, you will make a revolution in your life.
Here is how it should be done:
1. Stand up and declare: "I greatest man", - not only out loud, but with your whole posture. Remember: your body speaks more eloquently than any words.
2. Take a slow, deep breath in through your nose for 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 made 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 many). 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 yoga since the voyage of Christopher Columbus. It will relax the stomach, release the muscles from tension and allow the body to process food more intensively. It is especially helpful to do this exercise five to ten times before each meal. Think about it while sitting at the table. With this breathing, the air passes into the area, which experts in martial arts call "hara". Since you will not find the word "hara" in most modern medical reference books, let me tell you that this 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. Get up. Remember that these exercises can always be modified to suit your needs. But if you have the opportunity, get up and do it standing up.
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, just a millisecond, and then...
4. Forcefully exhale through your mouth. Make a loud, distinct "ha" sound as you bring your head back to the normal position.
And remember, if at some point you feel that you are bloated, say mentally while breathing: "K-u-n-f-u."
EIGHTH "COCKTAIL"
Goddess breath
This is just about my favorite type of breathing. But for this exercise, you must definitely go to open air. And, if possible, take off your shoes.
The point is to feel your connection to Mother Earth and all that is beautiful and outstanding that is within you.
1. Stand with your feet shoulder-width apart.
2. Breathe deeply into your belly through your nose and breathe in the power of the Earth with it.
3. Feel your oneness with the cosmos. Feel your connection to the power of life.
4. Exhale by taking a deep, relaxing breath through your mouth. Let go of all the extra emotional weight that you carry around with you. Forget about it. There is nothing important in this.
5. If you want, raise your arms above your head as you inhale, and as you exhale, lower them with smooth, ballerina-like movements. Remember to focus on the bigger picture. Imagine yourself as a big part of the whole.
This type of breathing is very effective for your connection 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, is the basis of the process of rebirth and consists in learning how to inhale energy along with the air. This is the same energy that the Indians call "prana" and the Chinese call it "chi". It really helps to restore harmony between body and mind. Personally, I do this exercise every morning.
I recommend doing this bound breathing exercise only once a day for the first week. After that, you can do it as many times as you like, as long as you feel comfortable.
1. Alternate four inhalations and four exhalations through the nose without pausing between them. It is natural to take a short pause - for a couple of seconds - between inhalations and exhalations, but with connected breathing, the inhalation and exhalation smoothly pass into one another until you have a feeling of the circulation of the flow of energy.
2. Without breaking the connection, take one long breath for five counts and one long breath for five counts, all the while keeping the breath continuous.
3. Take four times five breaths - four short and one long - without stopping.
4. It is very important that the inhalation merges with the exhalation, so that the breath is continuous, without pauses - like a vicious circle. Thus, all twenty breaths are connected with each other and one continuous sequence of twenty breaths is obtained.
TWELVE "COCKTAIL"
"Mr. Cleanse"
Getting rid of pollutants and tension is not always easy. In fact, when you do this cleansing exercise for the first time and your ligaments, muscles, tissues are freed of all toxins, you may feel tired and have a headache. Know that this will pass and that this is a normal signal for the release of slag previously accumulated in the body. For it is actually a blessing in disguise. Do this exercise three times.
1. Sit in a comfortable chair.
2. Take a deep breath through your nose.
3. Exhale through the mouth, folded like a tube, as if you were saying "o" or blowing out the flame of a candle.
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 THE BEACH QUEEN BREATHING EXERCISES THREE TIMES OF TEN
that is, a total of thirty "energy cocktails". Daily. It will take no more than five to six minutes for each series of ten receptions. It is very useful to start the day with this exercise. Your metabolism will skyrocket, you will feel so much better and have so much more energy that it will cost you nothing to get out of bed a few minutes earlier.
But if you forgot to do it, don't beat yourself up. Just remember to do this exercise before bed. Remember that this program is about your peace and comfort.
After eating, it is also a very good time to take ten breaths in and out. If possible, do them standing up. If not (remember: the main thing is to DO them), do them while sitting in the office, in the car, when you drive your children to football or when you clean the dishes in the kitchen. In short, whatever you do, do thirty breaths every day.
2. EVERY TIME BEFORE A MEAL, HAVE TEN QUICK SHAKES
COOKING - BREATHING Kung Fu
The key to health and slim figure is a properly functioning digestive system. It's simple breathing exercise takes only 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 AT LEAST FIVE MINUTES) WITH A MOUTH FULL OF WATER.
I know it sounds absurd, but that's what Apache warriors did when they trained for big battles. To develop endurance and discipline, they had to run through the desert with a mouthful of water. You are doing this to improve your breathing. If you don't want to use water, then just keep your mouth closed at all times. Throughout this 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 don't switch to mouth breathing.
Don't treat it like an exercise. Think of it as a great way to pump oxygen into your body. The whole process will only take five minutes, but since you will have a lot of extra energy in connection with the correct breathing technique, you will need something to apply it to. Maybe you'll feel so good that you'll even want to walk another two or three blocks. But only one is required. And just five minutes. During this walk, you will receive not only a slightly additional amount of oxygen, it will be fresh air - refreshing, invigorating, energizing.
Don't let things like rain or snow get in the way of this must-have outing. If the postman can do it, then you can too. Do not forget that there are raincoats for bad weather, rubber boots and warm jackets.
I took only a few techniques as an example, you can see others