Basically, you need to inhale through the nose for three seconds, and then exhale aggressively through the mouth for seven seconds, while using the whole body to push out all the air. The two ways proposed by Miki Ryosuke are:
- Place one foot in front of your body while placing 90% of your body weight on your back foot. Once you’re in position, breath in for 3 seconds while lifting your arms above your head. Then exhale forcefully to release all the air while contracting all the muscles of your body for 7 seconds, while lowering your arms to your sides.
- The second method requires you to stand up straight and tighten the buttocks. Place one hand on your abdomen and another on your lower back. Breath in for 3 seconds, then exhale for 7 seconds while contracting the lower abdomen as strongly as your can.
He proposed 2-10 minutes of these exercises twice a day. Even though his youtube demonstration is only in Japanese, it’s not difficult to understand what he’s trying to say.
The above postures are good for those who suffer from lower back pain. An alternative way to do breathing exercises is that you can stand straight with your legs apart about a hip distance with your knees slightly bent. Inhale for three seconds with your nose, pause for two seconds, then exhale through the mouth forcefully (yes, you can make all kinds of strange sounds). After all the air is completely emptied out, squeeze your core by contracting the muscles around the anus powerfully. The squeezing process can last for 5-7 seconds (personal note: I count from one to 20 while squeezing).
You can incorporate the upper and lower body toning with breathing exercises. For the upper body, while you are squeezing the core, flex your arms to tone the deltoids, or stretch your arms backward to strengthen the triceps while making a fist. If you have chronic shoulder pain, raise both shoulders to the ears, then push the shoulders back while contracting the front and back of the upper arms. You can also strengthen the thigh muscles by leaning onto one leg for few seconds, then change to another leg. As you practice, you will naturally know which area of your body needs stretching, flexing, or squeezing, whether it is your neck, your sides, your shoulder, or your ankles.
Long exhalation by emptying out all the air may be the smartest and most effective way of detoxing our bodies. Your lungs become clear, your blood vessels are filled with fresh oxygen, and our metabolism will increase. When you squeeze the core, your spine naturally becomes straight, your small and large intestines are massaged, and toxins stuck in between the muscles and the organs are being pushed out. You can do these breathing exercises while driving, sitting in offices, or standing in a line at grocery stores. No one will notice what you’re doing (unless you make strange exhalation sounds) while you are burning away unnecessary fat and toning your muscles.
A patient who followed this exercise regimen reported that she lost 5 pounds and two inches around the waist in a week, with no diet change. I am extremely interested in hearing some real experience-based stories. if you are really serious of weight loss, please call the office so that we can set up an effective strategy.