Losing weight with Marina Korpan - an express course in 15 minutes: how to breathe correctly

Many people have probably heard about the benefits of breathing exercises, but not everyone understands how it works. Breathing exercises by Marina Korpan for weight loss involve combining a special breathing pattern with performing certain exercises. The complex is quite simple, it does not require special equipment and a lot of time - 15-20 minutes is enough. The founder of breathing exercises is the American Jill Johnson, while Marina Korpan improved the exercises and offered them to us. In her opinion, they are a safe and effective way to get rid of fat deposits, as well as for overall health. Let's look at what this technique is.

What reduces weight?

Marina assures that her adapted proprietary method will allow you to lose weight and tighten your muscle corset. In just 15 minutes of one lesson, you will give your body lightness and set it up for precise work. How does this happen? According to Korpan, an adult does not know how to breathe correctly.

Due to constant stress and the influence of other negative factors, we inhale and exhale with the diaphragm, and not with the stomach, as it should be done. This leads to the following violations:

body cells experience oxygen starvation;
lipolysis (breakdown of fat deposits) slows down;
there is a failure in the metabolic process;
waste and toxins accumulate in the body.

If we are losing weight with Marina, then just fifteen minutes of exercise will eliminate all these negative processes. The body receives a sufficient amount of oxygen, fat cells are oxidized faster and removed from the body.

In addition, breathing exercises are combined with stretching exercises, which helps to simultaneously lose weight and work out the muscle corset. Isn't this the dream of all those who lose weight?

Types of gymnastics by Marina Korpan

It would seem that it could be easier - to breathe and lose weight. But to achieve effectiveness, it is important to breathe correctly. Marina Korpan suggests training using two methods - bodyflex and oxysize. Both of them allow you to lose weight, improve the general condition of the body, and get rid of a bad mood. Let's take a closer look at them.

Bodyflex

A popular technique that is good because it allows you to practice at home. Its essence is a combination of breathing exercises and gymnastics. The author advises exercising in the morning and insists that you can lose weight without dieting, but you will still have to normalize your diet.

Breathing during bodyflex occurs according to the following pattern:

Take a deep breath through your mouth, squeezing out as much air as possible. It is better to take a full breath according to this scheme: drawing in the stomach, squeezing the chest from the sides and finally lowering the shoulders.
You need to hold your breath for 8-10 seconds.
A quick breath is taken until the lungs are completely filled.

Here are some exercises using the Bodyflex method:

Take a slow breath in through your nose and out through your mouth. Exhalations and inhalations should be slow and deep. The main work should be done on the stomach, the chest is not involved. It is diaphragm breathing that helps saturate the body with oxygen. Repeat three times. This breathing exercise is great for losing belly fat.
Take a slow breath in through your nose and, after completing it, take two more sharp breaths. The same is done when exhaling - this contributes to the active saturation of the body with oxygen.
Inhale through your nose and take another down-breath, exhale through your mouth and finish with a down-out breath.

Oxysize

It is also a very effective technique that helps you achieve results in losing weight and improve your well-being.

Features of performing exercises using the oxysize method are as follows:

The simplest exercise is to stand straight and place your right hand on your stomach.
Then take inhalations and inhalations, but not the kind you are used to with belly breathing. With your hand you should feel your stomach filling with air, while your chest should remain motionless.

This breathing option is called diaphragm and allows you to ensure maximum saturation of the body with oxygen. It is recommended to repeat the exercise 2-3 times a day. Having completed it, complete the actions correctly by taking a deep breath through your nose, and then exhale. If you regularly devote 10-15 minutes to exercise, you will be able to see clear results after just a couple of weeks.

Regardless of the chosen method, you need to eat right.

Breathing techniques

The video course “Losing Weight with Marina Korpan” is designed specifically for beginners who have never tried breathing exercises. It contains specific recommendations for losing weight and a clear example of how to do the exercises. In addition to the notes, all the subtleties of the author’s methodology are described in Marina Korpan’s book “Breathe and Lose Weight.”

The essence of gymnastics is that we take as deep breaths as possible. It is important to feel how all the abdominal muscles tense. Then a sharp exhalation is made. All this is combined with stretching, so the results will not take long to arrive.

You can watch the “Lose Weight with Marina Korpan” express course on the Internet completely free of charge, it is available to everyone. Just a quarter of an hour a day - and your figure will be transformed in just a few weeks.

A set of necessary exercises

Illustration of the 12 most basic exercise positions

The main focus of home fitness training is stretching and straining muscles. Daily set of exercises for the whole body:

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includes 12 basic positions - Cat, Seiko, Scissors, Lion, Pretzel, Diamond, Abdominal, Dinghy, Side Stretch, Ugly Grimace, Leg Pull Back, Leg Stretch;
standing position is the starting position for all elements, with the legs slightly apart to the side, followed by the stages of breathing exercises;
exhalation always occurs through the mouth, twisted into a tube, you must always exhale to the limit, at the moment when inhalation is carried out with maximum noise through the nose;
when inhaling air, the lungs should be filled as much as possible; when holding the breath, the stomach should be drawn in as much as possible so that it goes under the ribs.

You may be interested in: Buckwheat and kefir diet for a week

Not just gymnastics

Marina herself claims that both in the process of losing weight and after it, she allows herself almost all her favorite dishes, even sweets. In fact, to achieve your goal you need to exclude only 3 types of foods from your diet:

roast;
fat;
mayonnaise and other store-bought sauces.

Everything else can be eaten, but in reasonable quantities. The author of breathing exercises claims that the body itself will refuse junk food after a few sessions. It is not known for sure whether exercise affects eating habits, but Marina’s advice on forbidden foods is quite rational; such food harms not only those losing weight, but also all other people.

The trainer also promotes fractional nutrition, which is the basis of all rational weight loss systems. You need to have three main meals and 2-3 snacks in between.

However, you need to carefully ensure that the snack does not turn into a full meal with first, second, dessert and compote; use easy-to-digest dishes.

Diet No. 1

It lasts three days and allows you to lose an average of about 2 kilograms. Here are the foods you should eat and in what quantity:

Immediately after waking up, drink 200 ml of pure water with a few drops of juice and a teaspoon of honey (this way you will prepare your stomach for food).
For breakfast, drink one cup of green tea without sugar.
For lunch you can eat boiled or baked vegetables and 200 g of boiled dietary meat (turkey, rabbit, chicken, beef).
Dinner consists of regular boiled cabbage (about 200 g) without salt.
When going to bed, drink 150 ml of low-fat kefir.

This express diet is very strict, so it is quite difficult to stick to it. At the same time, it is guaranteed to help you get rid of a couple of kilograms of excess weight.

Diet No. 2

Marina Korpan also advises paying attention to the buckwheat diet. It will allow you to get rid of 4 kilograms in a week. In this case, there is no need to boil buckwheat; it is recommended to steam it and consume it throughout the day without salt and without oil (green tea can be drunk in any quantity). At the end of the day, it is advisable to drink a glass of low-fat kefir.

Diet No. 3

It is called kefir and is designed for 9 days. The daily diet for the first three days consists of two liters of low-fat kefir, 200 grams of rice without spices and oil. In the next three days, with the same amount of kefir, you need to eat about 300 grams of boiled chicken. At the end of the diet, we introduce apples into the diet (they can be consumed in any quantity).

Diet No. 4

This is a soup diet that lasts 7 days (it allows you to get rid of 5 kilograms). The basis of nutrition is vegetable soup, where the main ingredient is onions. As a supplement to your diet, you can add 200 grams of baked potatoes or rice without spices and oil.

You can diversify the menu with green apples. Remember to drink enough water throughout your diet.

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.

Contraindications

Breathing exercises have quite a few contraindications, and the main ones are diseases of the respiratory organs and heart. also be taken into account:

High or low blood pressure.
Bronchial asthma.
Pregnancy.
Hyperfunction of the thyroid gland.
Increased body temperature.
Kidney diseases.
Heart failure.
Glaucoma and arrhythmia.
Chronic diseases.

Some of the contraindications are absolute, some are relative. If you have certain health problems, be sure to consult your doctor first.

Basic recommendations

If you decide to practice according to Marina Korpan’s method, then you should consider some recommendations that will help you achieve your goals faster.

Losing weight will be easier and faster under the following conditions:

regular daily classes, each person can devote 15 minutes to them;
a gradual transition to proper nutrition, without it you will not be able to maintain your weight at normal levels after losing weight;
proper rest, which directly affects metabolic processes in the body.

Description of the technique

Marina Korpan is a recognized expert in the field of creating exercises for weight loss. She developed a special type of breathing exercises based on Bodyflex and yoga techniques. The girl, while following this program, lost more than 20 kg, which is the best proof of the effectiveness of her system. Since then, Marina has recorded many video lessons, which have sold in huge numbers.

Gymnastics for weight loss according to her system consists of exercises for all muscle groups, which are performed with a certain type of breathing. Diaphragmatic breathing actively enriches tissue cells with oxygen, resulting in the breakdown of fats. The body quickly loses excess weight, starting from problem areas. In addition to losing weight, muscles are strengthened, skin is tightened, the body becomes slim and beautiful.

Korpan breathing exercises allow you to lose excess weight in just two weeks of training. The exercises are quite simple, and the session takes only 20 minutes a day.

People of any age who want to slim their figure can train. One of the main advantages of gymnastics is that it does not need to be combined with dietary nutrition. On the contrary, it is recommended not to limit yourself in food.

This system is based on a combination of aerobic breathing with a set of physical exercises. The exercises do not involve forceful loads; they are quite static and performed at a calm pace. Before you start doing the exercises, you need to master the breathing technique, which plays a key role in the weight loss program.

Mechanism of action

The basis of the mechanism of breathing exercises developed by Marina Korpan is to create a lack of oxygen in the body, while simultaneously loading muscle structures, which leads to an increase in the intensity of oxidation processes with a subsequent increase in the concentration of oxygen molecules in the blood.

Please note: Losing weight using breathing exercises is quite difficult, but thanks to this technique, the active process of losing weight and cleansing the entire body is visualized.

When the breathing process is delayed for a short period of time, a significant increase in the level of energy expenditure occurs in the human body, which ensures such high efficiency of breathing exercises, surpassing even the most strict diets. The safety of this technique is determined by the fact that the lack of oxygen molecules in the body is immediately compensated after the resumption of the respiratory act. The level of energy consumed reaches a level that is quite sufficient to break down fat layers.

When the concentration of oxygen in the blood increases, the following processes are activated:

The gastrointestinal tract begins to increase the rate of absorption of nutrients from food entering the body,
fat layers begin to break down under the influence of oxygen molecules, it is important to note that in the absence of oxygen molecules, fat breakdown processes cannot occur, therefore O2 is the main source of active weight loss,
With oxygen weight loss, the human body begins to cleanse itself of harmful toxins and toxic compounds,
the concentration of cortisol, or as it is also called the stress hormone, decreases noticeably.

When stressful situations arise, many people begin to actively consume food, so if this habit is corrected and breathing exercises are performed together with “eating” problems, then the likelihood of a breakdown and re-gaining extra pounds will be minimized.

Nutrition aspects

Using breathing exercises is a highly effective method for weight loss that does not have food restrictions. But, to get a good result in the shortest possible time, you need to:

observe fractional and portioned meals, completely excluding various fast foods,
do not eat anything sweet, fried or floury,
the last meal should be no later than seven in the evening,
use only plain, non-carbonated clean water for drinking,
eat more fruits, berries, herbs and fresh vegetables.

Breathing exercises after eating can only be done 2 hours later.

Tips for effective weight loss

Marina is against diets. She explains this by saying that during grueling fasts, your blood becomes like a gel due to the large loss of water. Even if you lose 10 kilograms, 50% of it will be water. The trainer claims that it is wrong not to eat after six. This will force your body to fast for more than 12 hours. As a result, breakfast will be stored in reserve in the form of fat on the waist or hips. If you still decide to give up late meals, then this principle must be followed throughout your life, otherwise the lost weight will quickly return. Marina advises to always keep boiled breast and a plate of salad in the refrigerator. Fiber and protein will help build beautiful muscles and will not affect your figure in any way. The main thing is to eat in small portions and not overeat. She also advises not to give up your favorite treats, but to keep yourself in check. One candy will not spoil the results of your workout. Marina Korpan’s express course for quick weight loss is considered to be one of the most effective. There are a lot of positive reviews on the Internet. The girls thank the coach for such fast training and excellent results. Now you know that you don’t have to torture your body with grueling workouts and diets. The main thing is to breathe correctly and learn to concentrate on your body. Learn to love yourself and your body to respond with excellent health and beautiful forms. Torturing your body with crazy workouts is not always the answer. It’s better to create your ideal body at home in a calm environment, by turning on a disc with proper breathing exercises. On the World Wide Web you will find many positive reviews about the course. And if you have doubts about the effectiveness of this technique, read the enthusiastic letters from girls and boys.

The best video tutorials with Marina Kopan

Especially for you, we have prepared a selection of the best video lessons on oxysize with Marina Korpan, which you can watch online.

Oxysize with Marina Korpan

In this video, Marina gives a brief description of her respiratory system, answers the most frequently asked questions from beginners, and also conducts a lesson on oxysize with detailed explanations of each movement.

httpv://www.youtube.com/watch?v=embed/J4h8yDfxRwE

Expert comment: This video will be useful for getting acquainted with the oxysize technique, as it contains answers to basic questions. You can also use it to conduct your first effective oxysize training, because Marina explains in detail what and how to do.

Oxysize non-stop

A video in which Marina Korpan demonstrates the consistent implementation of the daily full oxysize complex.

httpv://www.youtube.com/watch?v=embed/ehbWXJ9uhI4

Expert comment: This video is great for daily exercise. Just turn it on and repeat after Marina. However, this video is not suitable for familiarization, as it does not contain the necessary explanations. Start it when you no longer have any questions about doing the exercises.

Breathing exercises by Marina Korpan

Another introductory video in which Marina explains in detail the difference between the bodyflex and oxysize systems, and also demonstrates several simple exercises from her complex.

httpv://www.youtube.com/watch?v=embed/jA8dnzwMu24

Expert comment: This video will be useful for those who want to understand the difference between the bodyflex and oxysize systems, as well as become familiar with the basic principles of this breathing system.

Marina Korpan. Breathing exercises for weight loss

A video recording of Marina Korpan’s class, in which she shows a complex for working out problem areas for women - the back of the thigh and lower abdomen. There are also explanations of the general principles of oxysize.

httpv://www.youtube.com/watch?v=embed/5sdBk3HbXFY

Expert Comment: This post demonstrates a targeted workout that focuses on working the thighs and abdomen. I do not recommend concentrating on constantly doing this set of exercises, even if you have problems with fat deposits in the abdomen and thighs.

Don’t forget that fat burning always occurs evenly throughout the body, and to get rid of fat deposits as effectively as possible, you need to train the whole body, and not just problem areas.

Morning complex from Marina Korpan

In this video, Marina shows what exercises she starts her morning with. As she assures, the exercises she demonstrates will help you gain a slim figure and excellent health.

httpv://www.youtube.com/watch?v=embed/niqxKGpm_K0

Expert commentary: This short set of simple exercises will help you fully wake up from sleep, saturate your body with oxygen and get a morning boost of energy. In addition, performing the presented exercises will affect your figure in the most beneficial way.

Who is indicated and who is contraindicated Oxysize

Despite the benefits that breathing techniques bring to the health of the entire body, it has a number of contraindications. To avoid unwanted consequences, you should follow the recommendations and consult a doctor.

Contraindications for use:

Not recommended for people with blood clots due to increased heart rate and circulation;
Disorders of the respiratory system (pneumonia, asthma, bronchitis, chronic obstructive pulmonary disease, pleurisy);
Autoimmune diseases of the endocrine system;
Pregnancy.

Expert assessments of Bodyflex and Oxasize (both techniques are used in the Korpan method) were carried out by physiologists at the Olympic Medical Center. As a result, the relative safety and high effectiveness of respiratory exercises for burning calories and fat were proven.

Text of the book “Joint Gymnastics”

Marina Korpan Joint gymnastics

© Korpan M., 2014
© Tikhonov M., photographs, 2013
© IDionomiks LLC, 2015
© Assa, 2016
© Publishing House "E" LLC, 2016

* * *

Marina Korpan

– the only certified specialist in Russia in health improvement and body shaping using Bodyflex and Oxysize breathing techniques.

Dear friends!

I present to you my new book on how to use breathing techniques to become more graceful, feel your back flexible and slender, and remember the feeling of youthful lightness in your joints.

Believe me, youth is, first of all, flexibility. Perform a simple test - try to touch the floor with your fingertips without bending your knees. Happened? If yes, and with the same ease as in school physical education lessons, then your task is simply to maintain your stretch. And if not? Just join in! Do the exercises of the “Bodyflex” and “Oxysize” methods with us, and in a few weeks everything will work out!

Please note: stretching and gracefulness will develop in all the exercises you will perform. But each individual exercise also has a beneficial effect on the muscles of a certain group, tightens the skin, and removes “local irregularities.” To achieve the best results, perform exercises from the “Bodyflex” section for the first 7 days, and then proceed to exercises from the “Oxysize” section.

So, let's start!

With love,

your Marina Korpan

Life in one breath

Oxygen as a key regulator

In previous books we talked about the wonders of breathing techniques, but we did not understand what the mysterious oxygen is, which helps to achieve such wonderful results and become healthy. Therefore, we will devote a separate chapter to oxygen. I will not immerse you in the intricacies of physiology and biochemistry, but I will try to explain in an accessible language what happens to a person during breathing and how oxygen helps you lose weight and become beautiful.

It is important for everyone involved in breathing to understand its processes. Breathing is not fitness, and you must clearly know how to properly use this or that technique, what happens to the body during exercise and what you should pay attention to.

Breathing is a very important thing and using it incorrectly can cause serious problems. Get ready for a short lecture on oxygen.

When they want to emphasize a special need for something, they usually say: “It’s as necessary as air.” Oxygen, which makes up 21% of air, is an essential participant in the metabolism occurring in the cells and tissues of our body. As a result of oxidative processes, a large amount of thermal energy is released, which is necessary for the life of the body, as well as the formation of decay products, and primarily carbon dioxide, which must be released from the body in certain doses.

Thus, simultaneously with a continuous supply of oxygen, the removal of excess carbon dioxide and some heat must be ensured. These important functions for the body are performed with the participation of the respiratory organs. Oxygen is a universal element, without which life is impossible, and its deficiency has a very negative effect on life processes, which stop below a certain percentage of oxygen in the air.

The brain and heart muscle are most sensitive to lack of oxygen. Just 7–8 minutes of stopping the flow of oxygen into the blood is enough for irreversible changes to occur in the cerebral cortex, and restoration of life becomes almost impossible. A person can live for about a month without food, a week without water, but without oxygen he cannot live even a few minutes. Oxygen is the most necessary and sought-after element in our body.

Modern life leads to the fact that a person receives less and less oxygen (both internal and external). Given the deteriorating environmental situation in our cities, absolutely everyone is susceptible to oxygen starvation. This is one of the causes of diseases in children and adults. Oxygen deficiency has a detrimental effect on the condition of all systems and organs of the human body.

Gas pollution, emissions of industrial waste into the atmosphere, reduction of vegetation cover (deforestation, fires, and in cities they are even trying to make parking lots out of lawns), chlorinated water, cigarette smoke - all this makes people breathe shallowly, significantly reducing the supply of oxygen to the body.

People need plants in order to survive because they produce oxygen. Once upon a time, the earth was almost completely covered with impenetrable forests, there were much fewer people and there was not such an imbalance between the release and consumption of oxygen that we see today. Forests are cut down, factories and railways are built in their place, new cities grow, in which the number of cars increases every day.

A person begins to understand the importance of oxygen only when he goes out of town for the weekend, unless, of course, the cottage or village is located near a forest and away from the highway. He begins to breathe deeply, enjoying the clean air. Having gone on vacation to places where there is truly clean air, a person who has respiratory diseases recovers without any medications.

Many human diseases are associated with oxygen starvation. It is amazing how many people living in the city are susceptible to diseases such as asthma. They all need to practice breathing techniques. By starting to practice Bodyflex breathing, an asthmatic can minimize the use of an inhaler.

The role of oxygen for human health cannot be overestimated.

Oxygen as a key regulator:

• increases mental performance;

• increases the body's resistance to stress and nervous stress;

• harmonizes the work of internal organs;

• increases immunity;

• promotes weight loss;

• normalizes sleep: it becomes deeper and longer, the period of falling asleep and physical activity is reduced.

It has been proven that breathing training is a very effective way to improve the health of the body at any age. Since ancient times, people have created many breathing techniques, which number more than 900 methods and techniques. Breathing is the first step on the path to health and beauty.

Oxygen: historical background

The processes of combustion and respiration have long attracted the attention of scientists. The first indications that not all air, but only the “active” part of it supports combustion, were found in Chinese manuscripts of the 8th century. Much later, Leonardo da Vinci considered air as a mixture of two gases, only one of which is consumed during combustion and respiration.

The final discovery of the two main components of air - nitrogen and oxygen, which caused a revolution in science, occurred only at the end of the 18th century. Oxygen was obtained almost simultaneously by Karl Scheele by calcining saltpeter, manganese dioxide and other substances, and Joseph Priestley by heating red lead and mercuric oxide.

In 1775, Antoine Lavoisier, having carried out a quantitative analysis of air, came to the conclusion that it “consists of two gases of a different and, so to speak, opposite character,” i.e., oxygen and nitrogen. Based on extensive experimental research, Lavoisier correctly explained combustion and respiration as processes of interaction of substances with oxygen. Since oxygen is part of acids, Lavoisier called it oxygene, i.e. “acid-forming” (from the Greek oxýs

– sour and
gennáo
– giving birth; hence the Russian name “oxygen”).

Of particular importance is the oxidation of nutrients in cells by oxygen, which serves as a source of energy for living organisms. Oxygen helps cells absorb nutrients for subsequent processes of maintenance, repair and healing.

Breathing plays a very important role in cleansing our body of toxins, waste products and various impurities. All this is possible only thanks to oxygen.

The accumulation of toxins in the body occurs if various self-cleaning functions are impaired. Due to insufficient oxygen consumption by a person, various body systems begin to function incorrectly. There is even a point of view that lack of oxygen is one of the main causes of cancer formation. In 1947, work was carried out in Germany to remove oxygen from a cell in the human body, and scientists discovered that the cell from which the oxygen was removed turned into cancer.

Nobel Prize winner Dr. Otto Warburg argued that cancer results from insufficient oxygen inhalation. Similar studies have been conducted on heart disease. Scientists have concluded that lack of oxygen is the main cause of cardiovascular diseases, cancer and strokes.

From all of the above we can conclude that oxygen is very important for our life. In order for the body to function fully, you and I need to increase access to oxygen. Diaphragmatic breathing is especially necessary for people who lead a sedentary lifestyle. Oxygen is also necessary for our brain.

Why breathe with your stomach?

To breathe correctly is to breathe so that the lungs are completely filled with air, as a result of which the body receives the maximum oxygen it needs. It is important that this oxygen is completely absorbed by all tissues, down to every cell.

Correct breathing is belly breathing. Nature itself gave us such breath.

When a child is born, he breathes through his stomach, but with age this skill is lost, and this is wrong. The respiratory system works automatically, but it is the only system that can be influenced by volitional effort. Breathing can be accelerated, slowed down and controlled.

Yoga places great emphasis on various breathing techniques and exercises. The science of breathing is called pranayama. The basis of all pranayamas is full yogic breathing. Full yogi breathing combines three types. These are diaphragmatic (lower) breathing, thoracic (middle) breathing and clavicular (upper) breathing. To practice our breathing techniques, we use diaphragmatic breathing.

Diaphragmatic breathing, also called abdominal breathing, involves using the movements of the diaphragm and abdominal muscles to achieve full, deep breathing. It is considered the most correct, since it involves the entire lungs, abdominal cavity and diaphragm.

The diaphragm is a dome-shaped muscle that separates the chest and abdominal cavities. It is also sometimes called the abdominal obstruction. During exhalation, this muscle is relaxed, it rises upward like a dome, squeezing the lungs from below, and pushes out the air. In this case, the muscles of the anterior abdominal wall act on the abdominal cavity, pulling as close to the spine as possible. During inhalation, the diaphragm tenses, lowering its dome. The abdominal muscles, on the other hand, relax, allowing it to become large and round. Due to these movements, the lungs are able to expand, and fresh air fills their volume.

Diaphragmatic breathing has great advantages over chest breathing. This type of breathing helps improve the functioning of the heart, lungs and abdominal organs. The constant movement of the diaphragm up and down stimulates intestinal peristalsis, ensuring good digestion and timely removal of waste, improves blood circulation in the abdominal cavity, massages the stomach and liver. Also, this type of breathing fills the lungs better and promotes greater saturation of the blood with oxygen and the removal of carbon dioxide.

When the diaphragm operates, certain messages are sent to the central nervous system, due to which nervous excitement is relieved. People with this type of breathing are less likely to suffer from gallbladder inflammation and diabetes.

Let's practice diaphragmatic breathing

1. The starting position can be different: standing, sitting, lying down. I prefer standing.

Place your right hand on your chest and your left hand on your abdominal area. As you inhale, try to stick your stomach out, as if you are being filled with air from the inside, and as you exhale, pull it in. With your hands you will control the movement of the abdomen and the stillness of the chest.

3. Slowly inhale air, filling your stomach for a count of one to five, and then slowly exhale, also counting to five. Do these exercises daily.

"Bodyflex": a breath of new life

In this chapter you will learn about where the “Bodyflex” and “Oxysize” breathing techniques came to us. There are people who react aggressively to so-called proprietary techniques. They are embarrassed that this or that coach, and in particular me, calls his systems proprietary, although they seem to be similar to practices already known to everyone.

The fact is that every competent trainer first passes the technique through himself, practices it for some time, understands what does not suit him and what can be changed to get the best result. This is what happened to me with both methods.

I constantly try to find something new and improve these systems, making them simpler and more efficient. All that remains of the systems is the well-known name, while the methodology itself and its principles have already been changed. I’ll start my story with “Bodyflex”, I’ll reveal some secrets to you and dispel myths.

The origins of "Bodyflex"

“Bodyflex” was known 5000 years ago. Almost all breathing techniques, including this one, are based on yogic breathing.

In yoga there is such a thing as uddiana bandha. The word “uddiyana” translated from Sanskrit means “rise, flight”, and the word “bandha” is translated as “blocking, lock”, but, as a rule, the word “bandha” is not translated into Russian. Uddiyana is a basic technique of Hatha Yoga. Yogis say that by performing uddiana bandha regularly and correctly, you can be healed of any disease and give yourself eternal youth.

Since this bandha is directly related to the abdominal cavity, which is the “stimulant” and the cause of all diseases, it cleanses and tones the internal secretion organs and the digestive tract, being both a provocateur and an absorbent. We all know that our illnesses begin in the stomach. And this is not surprising, because all negative information and “rough food” gets through the mouth into the stomach. Uddian bandha helps cleanse our intestines.

Now you know that proper breathing plays a very important role. After all, if you do yoga locks incorrectly, you can harm yourself. This is what our newly-minted “Bodyflex” “trainers” are doing now, who watched TV shows and decided that there is nothing complicated about it and they can just go teach the technique, harming people. Incredibly, it so happened that in our country there were no coaches at all until 2008, but now a huge number have appeared from nowhere. They don’t think about the fact that if you do everything according to the rules, you need to know a lot of subtleties so as not to harm yourself and the people you train.

By the way, this type of breathing was used in our country to train athletes, astronauts, and simply to improve people’s health. In books on alternative medicine, this breathing technique is called hypoxic training, during which a person exhales more than inhales, while rationally using the oxygen received. So we can say that “Bodyflex” has been practiced in our country for a long time, without even knowing it. The Americans turned out to be much more agile than us and created respiratory systems for weight loss. Here is a brief history of the creation of the Bodyflex system.

And now it’s time to tell you about the “Bodyflex” breathing technique itself. I repeat once again that I am describing to you my method of breathing using this technique, improved and modified, which will not cause harm to your health. High-quality mastery of the basic technique is impossible without proper breathing, since training requires you to either breathe smoothly and smoothly, or breathe powerfully and concentratedly, with tension in all muscles.

Breathing techniques are a very good thing, but specific and risky. When using breathing, you must be sure that you understand how it should be practiced. I don’t want to scare you, but I just want to warn you against thoughtless experimentation with breathing, which can lead to negative consequences. Here, as elsewhere, you need your head and common sense.

“Bodyflex” is a very effective modern method of losing weight. Its essence lies in five stages of breathing and combining it with isometric exercises and stretching exercises. The main advantages of respiratory systems are that they are not exhausting fitness, you do not have to run, jump, or sweat. All you need to do is just breathe correctly. “Bodyflex” exercises are not just effective, but useful and natural weight loss.

The principle of operation of Bodyflex is that the additional oxygen that enters the body helps oxidize fat cells and thereby stimulates the process of weight loss. By practicing this breathing, you oversaturate the body with oxygen, which enters the blood, circulates through the vessels and enriches organs, muscles and tissues. During Bodyflex exercises, oxygen enters the body in excess, and the body has no choice but to direct the excess oxygen to oxidize our fat cells.

Breathing techniques are methods of local weight loss. Fat is removed from those places where you really need to remove it.

By directing oxygen to the place of tension and stretching of the muscle, we thereby oxidize and remove fat in a specific place. In “Bodyflex” there is a diaphragmatic type of breathing (belly breathing), and together with a force load on problem areas of the body, such breathing gives amazing results.

It all works simply. When you hold your breath for eight to ten seconds, carbon dioxide accumulates in the body. Due to this, the arteries dilate, and the cells absorb oxygen much better. It is the “additional” oxygen that helps fight excess weight, improves well-being and helps cope with lack of energy. Another good thing about this method is that it does not require much time. You can devote 20 minutes a day to studying, and believe me, it will bear fruit.

The main thing you have to decide for yourself is: do you really want to lose weight? “Bodyflex” is a very easy-to-use technique, but it also has certain principles that must be followed to achieve a good result.

7 principles of “Bodyflex”

“Bodyflex” must be done every day for 1–2 months. This depends on your starting weight. You don't have weekends or holidays. If you miss 2-3 days during the first month of classes, you will ruin all your endeavors. Then you will have to start again.

“Bodyflex” must be practiced not just on an empty stomach, but on an empty stomach. When you wake up in the morning, after an 8-12 hour fast, your glycogen stores are depleted. Exercising on an empty stomach forces the body to mobilize fat.

Eating food causes the release of insulin, which interferes with the mobilization of fats. In the morning, the body has the least amount of insulin, therefore, you will burn fat much more efficiently at this time.

If you eat immediately before training, your body will burn carbohydrates rather than fat.

When you exercise in the morning, your metabolism remains elevated until the evening. And everything you eat during the day will not be stored as fat.

Your workout should not exceed 20-25 minutes.

You can eat after training only 1 hour later.

There is no need to combine “Bodyflex” with other types of fitness; stick only to this technique.

Avoid dieting, medications, or additional cosmetic procedures during this time.

Do not strive to frequently change exercises and increase the load. Your weight loss does not depend on this.

Breathing technique using the “Bodyflex” method from Marina Korpan

The breathing technique according to the “Bodyflex” method consists of 5 stages. First, I will describe it briefly, and then I will analyze each of the stages in detail.

Stage 1. Exhale through the mouth.

Stage 2. Inhale through the nose and stomach.

Stage 3. Exhale “Groin”.

Stage 4. Tilt of the body, locks, holding the breath and pulling the stomach under the ribs.

Stage 5. Inhale.

I warn you again, so as not to mislead you: below is the safe breathing technique I developed using the “Bodyflex” method.
Starting position
The starting position that I use in my Bodyflex technique differs from the one that can be found in various printed publications. Having practiced “Bodyflex” for 11 years, I was convinced that it is much easier to breathe from the “standing straight on your feet” position, especially for people with a large initial weight. This happens because with weak muscles you cannot control the position of your back while breathing, and the straight position of the spine in breathing is very important.