Breath according to Strelnikova

A unique system of exercises known throughout the world as breathing exercises Strelnikova, was created by a person who has nothing to do with medicine. Alexandra Strelnikova, a talented vocal teacher, former opera singer, developed it specifically for her students - vocalists and actors. Initially - to help in the production of voice. However, later it turned out that with the help of breathing according to Strelnikova you can not only strengthen the ligaments, but also completely restore the lost voice.

Lyudmila Kasatkina, Margarita Terekhova, Armen Dzhigarkhanyan - a list of famous artists who have experienced a beneficial effect Strelnikovskaya gymnastics, you can go on and on. Their voices, recognizable and loved by the whole country, have been sounding clear and loud for many years, thanks to a simple set of exercises.

Tragic case reveals healing effect breathing exercises Strelnikova not only on vocal cords. Trying to relieve spasm during a severe heart attack, Alexandra Nikolaevna began to sharply inhale air through her nose. The pain subsided, the attack passed, and many years of painstaking research began. Their result was the development of the author's set of exercises, which helped and helps people with a variety of diseases.

Simple movements are the way to healing

The technique of performing gymnastics is simple: simultaneously with the exercise, a short, sharp inhalation of air is done through the nose, followed by a free, passive exhalation. Eleven simple movements- exercises with funny names ("Cat", "Palms", "Rolls", etc.) involve all parts of the body: spine, neck, arms and legs. In a full cycle, each exercise is performed 12 times for eight movements and breaths (96 in total). At the same time, gas exchange in the alveoli of the lungs increases, which leads to an increase in the amount of oxygen in the blood and an improvement in the supply of oxygen to each cell of the body. As a result, metabolic processes improve, which leads to the restoration of normal blood circulation and lymph formation.

Having a beneficial effect on the lung tissue, gymnastics eliminates inflammatory processes in the lungs, and contributes to the normalization of nasal breathing. The systematic execution of movements eliminates deformations of the spine and chest, normalizes the functioning of the cardiovascular system, and, in addition, has a positive effect on the mental state of people.

It is especially valuable that in order to fulfill breathing according to Strelnikova there are practically no contraindications. A sparing regimen for people with chronic diseases and problems is quite acceptable. You can limit yourself to a smaller number of breaths-movements, and perform part of the exercises while sitting.

Even the “lite” version will bring undoubted health benefits. The main thing is not to be lazy and do Strelnikova's exercises systematically, preferably twice a day - in the morning and in the evening. The result will not be long in coming.

What does Strelnikova's breathing exercises treat?

Bronchitis and bronchial asthma are among the most severe lung diseases. They affect people of all ages. Very often, drug treatment of the disease only “muffles” its symptoms, and the acute form becomes chronic, often lasting for years. Breathing exercises according to Strelnikova eliminate the swelling of the mucous membrane of the lungs and allow you to successfully deal with these diseases.

• B sore nose and throat — sinusitis (inflammation of the maxillary sinuses), sinusitis (inflammation of the paranasal sinuses).
• X chronic runny nose, adenoids: violation of nasal breathing leads to depletion of the lungs with oxygen and, as a result, to a deterioration in the supply of oxygen to the cells of the body. Breath according to Strelnikova allows you to quickly restore nasal breathing, chronic runny nose recedes. With regular exercises, inflammation of the sinuses of the nose is cured, adenoids are reduced.
• Cardiovascular diseases arrhythmia, angina pectoris, hypertension: these diseases are usually caused by poor blood supply to the heart muscles. By improving the blood circulation of the vessels of all parts of the body, as well as contributing to a better absorption of oxygen by the cells of the body, gymnastics can make life easier for the “cores” and minimize the use of vital drugs.

This is not a complete list of ailments with which he successfully copes. Strelnikovskaya gymnastics. It also helps in the treatment of skin diseases, vegetovascular dystonia, allows you to fight neurosis and depression, as well as get rid of headaches. By using breathing according to Strelnikova treat scoliosis, osteochondrosis and other diseases of the spine. In addition, due to the improvement of the work of all centers of the brain, gymnastics allows you to fight smoking and overweight. With regular practice, you can even get rid of stuttering!

The exercises do not require any monetary costs, and they do not take so much time - from 20 minutes to half an hour. So it's worth a try - perseverance and patience in doing the exercises will bear fruit very soon.

A nice bonus for those who decide to get rid of diseases with the help of Strelnikovskaya gymnastics: even if your voice was rather weak, then after several months of classes, you will not be equal in karaoke! And this is not at all surprising: after all, it was with voice exercises many years ago that the development of a unique system of exercises began. breathing according to Strelnikova.

If you are interested, take a look gymnastics Strelnikova video.

Try it, it's really very easy! Remember, your health is in your hands!

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Mikhail Shchetinin
Breathing according to Strelnikova for those who are over ...

Instead of a preface

2012 marks the 100th anniversary of the birth of Alexandra Nikolaevna Strelnikova, the author and tireless promoter of unique breathing exercises.

Elegant, spectacular, sparkling, infecting with energy and literally in love with each of her patients - this is how I saw Alexandra Nikolaevna many years ago for the first time. As a doctor, I was captivated by her boundless faith in the power of my breathing exercises and became a fan of Strelnikova for life.

We celebrated the anniversary of this famous healer and inimitable theater teacher - director of stage speech with a feeling of sincere gratitude for her generous gift to us, people: unique breathing exercises. This method rightfully bears her name. Respiratory gymnastics Strelnikova has helped, helps and will help, first of all, the sick on the way to recovery.

A.N. Strelnikova brought up and left us the only student, Mikhail Nikolaevich Shchetinin. He preserved and develops the healing method of his mentor, avoiding the distortions and "interpretations" that some "healers" who worked in the field of famous gymnastics used to flaunt.

I am a practicing phthisiatrician. I fruitfully cooperate with M.N. Shchetinin for 30 years now. Without any exaggeration, he can be compared with the best Russian doctors-ascetics. Mikhail Nikolaevich exclusively authentically practices gymnastics A.N. Strelnikova is a method of healing not only the respiratory organs, but the whole organism.

Yegorkina Nadezhda

Honored Doctor of Russia,

candidate of medicine Sciences,

retired colonel of the Ministry of Internal Affairs of the Russian Federation

The effect of breathing on the body

An eminent professor, Dr. Ranke, once said: "Air is bread for the lungs - with the only difference that it is inhaled and not eaten." This is really bread, that is, this is the most important thing, the most important thing. How do we breathe, and how are all other functions of our body related to breathing?

Breathing is one of the most important functions of the body. Respiration is one of the autonomic functions that is under voluntary control.

This allows us to influence all other functions and organs of the body through breathing. Due to the fact that we breathe - inhalation and exhalation, a person supplies his organs and tissues with oxygen, and also removes carbon dioxide and other substances from them. In total, more than a hundred different compounds leave our body with breathing. In addition, breathing performs other functions - it promotes blood circulation, maintains negative pressure in the chest cavity, which facilitates blood flow and heart function. The lungs are involved in the metabolism of various substances - hormones, neurotransmitters, and so on. And therefore, if the function of the lungs is impaired and they do not work properly, all these aspects of the activity of the lungs are harmful to the body and its various functions. With deep breathing, for example, the liver is pushed into the abdominal cavity and thus massaged. Here we are talking about the so-called "lower" - abdominal breathing ... And the liver, as you know, is the central biochemical laboratory of our body. And many depend on its state - almost all functions, all our metabolic processes.

In addition, the lungs play a significant role in maintaining temperature homeostasis - the air in them must be heated. Metabolism in the lungs can increase to warm the air, especially when the person is in a cold climate.

And if a person is forced to live in these areas for a long time, and he was born in a different climatic zone - he came here in connection with work, study, and other circumstances - in this situation, the lungs get damaged. There is even such a term - "northern lung".

In order to warm the cold air, you need to increase the exposure time. In a person who adapts to a cold climate, the breath lengthens. And all this is often, unfortunately, accompanied by bronchospasm. Here's a side effect.

A long breath is a violation of breathing in a certain sense. A feature of Strelnikova's breathing exercises is a short active breath. Many older people who are forced to lie down after heart attacks and strokes begin to take these short noisy breaths right in bed. After a stroke, a person often cannot move their arm or leg, but they can still breathe! And so he begins to do gymnastics, and this helps him return to life.

Voluntary breath control

The hallmark of Strelnikova's gymnastics is a short breath, like a clap of hands. Very often in my treatment sessions, I clap my hands and draw the attention of patients: the clap is over - the breath is over. Short, noisy, it is felt in the wings of the nose. Very often patients come to us with impaired nasal breathing. And it's not just children. Many elderly people have impaired nasal breathing, and this contributes to the development of hypertension and other diseases in them. cardiovascular disease. We all know (and you don't have to be a doctor to do that) that nasal breathing is the most important breathing. Inhalation through the mouth is an emergency gate. Therefore, disturbed nasal breathing entails a lot of problems and a variety of ailments.

Strelnikovskaya respiratory gymnastics restores disturbed nasal breathing with this very short, noisy, active breath. And this, in turn, affects the restoration of the functions of other vital organs.

I was lucky for many years to cooperate with an outstanding specialist, an otorhinolaryngologist, Valentina Aleksandrovna Zagoryanskaya-Feldman. For many years she was a consultant at the Bolshoi Theater polyclinic and treated singers. So Valentina Alexandrovna Feldman said this: “The nose is the entrance to the apartment. What a canopy, such an apartment. First of all, put things in order in the hallway! That is, restore disturbed nasal breathing. You can restore it with the help of Strelnikov's signature breath.

Breathing is an arbitrary function. This means that if we want, we can hold our breath. A person can, for example, fall under water and he will have to hold his breath for a while: everything is thought out by nature. And yet, for the most part, we don't even think about how we breathe. We went up the hill faster - breathing is more intense, we sleep - it is completely weakening. I am often asked the question: will we cause harm, will we break firewood if we begin to actively intervene in what nature has not provided for?

A person uses breathing not only to supply oxygen, but also to reproduce speech, to communicate. This is a very important aspect. For a person, speech is the main means of communication. For example, those children who were born deaf-mute, lag behind in development. Their respiratory organs are several times less developed than those of children who speak. The respiratory organs, providing speech, develop! Voluntary breath control is an integral part of proper development lungs. By the way, singers very rarely have respiratory diseases. But among saxophonists and trumpeters, who are forced to strain their Breathe-helping machine on exhalation, often there are problems with the lungs.

In some sanatoriums, non-drug methods of treating children with bronchial asthma are used. These children are taught to recite, sing various short pieces of music. Attacks of bronchial asthma are relieved by singing. Voluntary control of breathing is a necessary element in the development and restoration of human health.

Strelnikova's breathing exercises were invented for singers who lost their voice, because Alexandra Nikolaevna herself was an opera singer. And then it turned out that this gymnastics is useful for many diseases, since it trains the most important function human body- breathing. Today, gymnastics, created for actors and singers, even helps with tuberculosis!

Breathing training and the development of the correct breathing stereotype has a positive effect on all organs and systems of the body. Training is a big deal. We can train muscles - and see the result. In the same way, we train the diaphragm when we practice breathing.

And the diaphragm is not only the largest of all the muscles involved in breathing and sound production, but also the most important of them. This is not only a “piston” that “draws” air to the maximum depth of the lungs, increasing their vital capacity (VC). The diaphragm massages the internal organs (primarily the liver), causing a sharp rush of blood to them.

By the way, in the vast majority of patients after the first training according to the method of A.N. Strelnikova's VC increases by 0.1–0.2 liters. This was confirmed by research in the 9th garrison clinic of the Ministry of Defense of Russia, where for a number of years classes were held under the direct supervision of Alexandra Nikolaevna Strelnikova herself.

Treatment sessions conducted by the author of this book at the Central Institute of Tuberculosis of the Russian Academy of Medical Sciences (TsNIIT RAMS) for more than 20 years have shown an increase in lung capacity in adolescents with tuberculosis by an average of 0.3 liters.

That is why asthmatics, suffering from lack of air during attacks of suffocation, often feel much better after the very first Strelnikov session, and with regular workouts twice a day for 30 minutes after a couple of months they generally stop experiencing respiratory discomfort.

“What type of breathing is in the Strelnikova system?” – this question is often asked to me by both my patients and my students. The answer is: Strelnikovskaya respiratory gymnastics, with the correct execution of breathing exercises and with regular systematic training, in a short time develops full diaphragmatic breathing. Training according to the Strelnikova method increases lung capacity and strengthens the respiratory muscles.

The naturalness and simplicity of Strelnikova's gymnastics

There are many gymnastics who train breathing. And they all train inhalation and exhalation. Inhalation is calm, passive, exhalation is active, as it is recommended to exhale all the air. We cannot exhale all the air, because without it, the airways will constrict. In order to retain some of the air taken in the lungs, nature determined inhalation to be stronger than exhalation: active inhalation - passive exhalation - this is the natural dynamics of breathing. In many gymnastics, in order to activate gas exchange, the emphasis is on active exhalation with passive inspiration. But it's not physiological!

Many people refuse to engage in breath holding, as this is associated with the emergence of certain phobias and fears. It's unpleasant to hold your breath! That is, in a certain sense, it is violence against the breath.

There are other ways of voluntary difficulty in breathing - natural. This is, for example, scuba diving. Not diving, but snorkeling underwater. In this case, it is not a volitional breath holding, but a natural one. At the same time, breathing is trained without mental anguish! The air in this case passes through an additional obstacle - through the tube, and the breath has to be done with some effort.

When performing breathing exercises Strelnikova there is no violence! Everything is simple and natural.

I am often asked if there are contraindications to Strelnikova's gymnastics? Alexandra Nikolaevna always answered this question in the following way: “Is there really a disease in which the training of the correct breath would be contraindicated ?! The breath that goes to the maximum depth of the lungs without distorting their natural conical shape is the breath that our gymnastics trains!”

With regard to cardiovascular diseases, studies have been conducted that have proven the beneficial effect of breathing exercises developed by A.N. Strelnikova with such diseases as angina pectoris, atrial fibrillation, ischemic disease hearts.

With hypertension of the first or second stage, Strelnikov's gymnastics has a beneficial effect. This short and powerful breath causes a decrease in pressure in the chest cavity and promotes venous return of blood. This reflexively causes a decrease in blood pressure. Scientists measured the pressure in our patients - they studied how the pressure changes after Strelnikov's gymnastics in ordinary people, in hypertensive patients. And it turned out that for one and a half to two hours after a session of Strelnikov's gymnastics, blood pressure decreases by 10, and sometimes even by 15 millimeters.

As for heart diseases, in advanced cases, when the heart does not work well due to pulmonary diseases, the use of gymnastics should be very careful and only under the supervision of a specialist.

When do pills stop working?

Most of my patients are middle-aged and elderly people. This is natural. Young people, unfortunately, rarely think, much less take care of their health. At a young age, everyone thinks that there will always be health, old age will never come, and it will be possible to live happily ever after in retirement!

Naive!.. "Young - green!" - say the people. The older a person becomes, the more often he is reminded of his body parts - arms, legs, head, internal organs - that they ARE! .. They start to hurt. In a healthy state, we do not feel them, but when they start to hurt, then we think about our health. Because we are uncomfortable, and it interferes with us and limits our freedom. After all, "in healthy body- a healthy mind, ”says folk wisdom. Try to compose poetry if you have a wild headache and high blood pressure! Or go on stage and sing about love if your tooth hurts or your knee hurts, and at the same time you still have to jump around the stage, “turning on” the audience! I don't think anyone can do it with enthusiasm. Unfortunately, only in youth health is given "for nothing". But in old age you have to pay for it. And in modern times - a "tidy" sum.

Someone said that "every age has its charm." Don't trust him - he's lying! Old age is scary ... It's not my opinion, it's still the great N.V. Gogol wrote: “Coming out of the soft youthful years into a severe, hardening courage, take all human movements with you on the road, do not leave them on the road, do not pick them up later! Terrible, terrible is the coming old age ahead, and gives nothing back and back. When arms and legs hurt, teeth and hair fall out, vision and memory weaken, the skin becomes wrinkled, and the once beautiful and resilient body becomes decrepit and weak, is that wonderful? .. Have mercy ...

This must be fought. Fight and win at all costs!

It is bitter to realize that the People's Artist of the USSR Lyudmila Ivanovna Kasatkina has recently passed away. An actress with great willpower and colossal capacity for work, who knew not only my teacher Alexandra Nikolaevna Strelnikova, but also her mother, Alexandra Severovna, who stood at the origins of the legendary breathing exercises. At the age of eighty-seven, the famous "tamer of tigers" passed away.

I remember once, about five or six years ago, during our class with her in her apartment on Prospekt Mira, the phone rang. L.I.'s friend called. Kasatkina, a very famous theater actress. She asked what the people's artist is doing now? And Lyudmila Ivanovna enthusiastically blurted out into the phone: “I’m fighting old age, I’m doing Strelnikov’s breathing exercises!” Until the last day of her life, Lyudmila Ivanovna Kasatkina played in her native theater, retaining clarity of mind and motor activity. And this is a considerable merit of the unique breathing exercises, which she has been doing for many, many years.

It has long been known that the natural biological limit of human life is 100–120 years. Unfortunately, very few survive to this age. Another great physiologist I.P. Pavlov wrote that any person could well live to be 100 years old if he had not reduced this period to a much smaller figure by his ugly treatment of his own body, his disorder, his intemperance.

I remember such a case. In a grocery store, a stout elderly woman with a swollen, red-veined face walks up to the dairy clerk, barely moving and swaying from one foot to the other, and asks: “Do you have 30 percent fat sour cream? I want to bake a cake ... "The seller answers her:" No. Take with 15 percent fat. With thirty - after all, it is very unhealthy! .. ”And the customer replies to her:“ I am already at the age when everything is possible!

The other customers standing in line laughed in unison. I also chuckled along with everyone, but then I thought: “And then what? What will happen to this customer next? .. ”He moves heavily, big excess weight, stress on knee-joint, ankle ... And the vessels? .. After all, for sure there are hypertension, heart failure, shortness of breath ... Then it will only get worse!

“Youth is that lack that passes with age,” the poet said.

It was only in early childhood that time passed incredibly slowly, and each month seemed like a year. In the growing body of a child, much more physiological and psychological changes occur than in the body of an aging person. (Psychologists believe that for a 10-year-old child, time goes 4 times slower than for a 50-year-old man.) As the People's Artist of Russia, singer Olga Borisovna Voronets, recently told me: “Misha, do not forget that for me now every year goes for two! .. "

“And the years fly, our years fly like birds,” Mark Bernes once sang in a famous song. You don’t have time to look back, as you are already 60, you start to feel some kind of ailments all the time, numerous sores crawl out from somewhere ... Some kind of discomfort all over the body, the mood is nasty. And here they are, out of nowhere - cardiovascular disorders, diseases of the musculoskeletal system, neuropsychiatric diseases. And it went, and it went! ..

"Where it is thin, there it breaks." Under prolonged influence on the body of an incorrect lifestyle, bad habits, constant stressful situations, the weak link, caused by hereditary or congenital deficiencies, first of all breaks.

The human body starts to fail. And this is natural, how much can you mock him, for decades, daily violating the regime of work, rest, sleep, nutrition, etc.?

And this is where the “treatment” begins. People who feel the approach of old age start taking handfuls of pills “from the heart”, “from the head”, “from pressure”, “from insomnia”, “from the teeth”, from - ... everything!

Unfortunately, many older people sincerely believe in the "magic power" of drugs, they constantly carry different pills with them. "Just in case," you never know. Such “thriftiness” sometimes, of course, helps out a lot in difficult times (for example, during a heart or asthma attack). But, unfortunately, it also happens that some of the elderly, without consulting with their doctor, take medications on their own, at their own discretion.

Or on the advice of family and friends. Such things, of course, are completely unacceptable. If the medicine helped the neighbor Aunt Masha, this does not mean at all that it will help you too. If you suddenly have an allergic reaction to this drug - what then? In addition, you should know that the vast majority of drugs have side effects- irritate the mucous membrane of the stomach, oral cavity, inhibit the functioning of the liver and other internal organs, disrupt metabolic processes. Special care must be taken with hormonal drugs. They can cause a “failure” not only in the activity of the endocrine glands that produce these hormones, the entire endocrine system can “fly downhill”. And then the consequences can be very deplorable.

Therefore, preference should be given to those methods of natural healing that increase the overall resistance of the body not only to microbes and viruses, but also to harmful environmental factors.

"One of the main ways to extend life to its biological limit is to train the body's natural defenses to maintain health."

These are not my words. This is the opinion of the leading gerontologists involved in the prolongation of human life.

The art of living long

At all times of the existence of the human race, people have sought by all means to prolong their lives.

The famous philosopher of antiquity, Hippocrates, who is called the father of medicine, wrote in his treatises about the healing power of nature, promoted moderation in food, and advised dieting, especially in old age.

The ancient Roman physician Galen, in his treatise On the Preservation of Health, wrote that "old age and death approach due to a natural decrease in moisture."

The famous Roman orator and politician Cicero wrote the following lines in his treatise “Discourse on old age”: “Use your forces sparingly, do not strain them too much ... You should also take care of your health: moderately exercise the body, eat and drink no more than what is necessary ... Vices are characteristic of a lazy , sleepy ignorant old age.

The great physician of the Renaissance, Paracelsus believed that the basis of aging is a violation of certain chemical reactions in the human body. He persistently searched for the "elixir of youth", believing that with its help it would be possible to live forever.

In the 18th century, the doctor Christopher Hufeland lived in Germany, who served as the life physician of the Prussian king. I would like to quote a few brief excerpts from his book The Art of Prolonging Human Life.

1. Whoever wants to live long, let him eat slowly, without haste.

2. Avoid rapid transition from warm to cold and vice versa while eating and drinking.

4. Cheerfulness is one of the best digestive aids (eat in cheerful company).

5. Don't overeat.

6. Eat at certain hours, nothing is more harmful to health than eating at different times of the day.

7. Eat more plant foods than animal foods.

8. Best time for a walk and muscular work - before dinner or three hours later after dinner.

9. Eat little in the evening, preferably a few hours before bedtime.

10. The best and healthiest drink is pure water.

In the Middle Ages, the doctor Zerbi, an Italian by birth, argued that in old age there is a loss of moisture in the human body.

An aging body unevenly distributes nutrients to all organs. As a result, the tissues become denser - and the person begins to age.

In the 19th century, the English physician E. Darwin put forward a hypothesis according to which aging is the result of “exhaustion of irritability”. Therefore, he strongly advised his elderly patients to do some business, to be constantly in society, to be more interested in life, that is, to show genuine interest in everything that happens around.

The famous philosopher Herbert Spencer, a compatriot of E. Darwin, suggested that aging is the depletion of the "reserve vital energy”, and also urged to lead a measured lifestyle and train your memory.

And in 1889, the whole world was stirred up by a sensational message from France. The physiologist Charles Brown-Séquard reported in his report to the French Biological Society that he had observed and studied the vital activity of various animals after undergoing castration for a long time. These long-term observations led him to an absolutely stunning conclusion.

It turns out that the seminal glands of not only animals, but also people, secrete such substances into the blood (later it turned out that these are sex hormones), which not only stimulate vital energy, but also rejuvenate the entire body as a whole.

In order to convince the pundits that he was right, the scientist made himself a series of injections of the seminal fluid of dogs and after quite a short time clearly demonstrated that youthful working capacity, energy and freshness of feelings returned to him. The evidence for this was so compelling that physicians all over the world began injecting the sperm of young males into their elderly patients, who were eager to rejuvenate.

In the 20s of the last century, in one of the best Parisian clinics, equipped with the latest (at that time) medical equipment, he began to carry out unique operations for transplanting testes (male gonads that produce seminal fluid). An unimaginable boom began, such as Paris has probably never seen before!

Elderly patients from all over the world came to Voronov's clinic. Their testicles were transplanted, after which their hair thickened and darkened, the shine of their eyes returned, their muscles grew stronger. One gray-haired patient, some time after such an operation, wrote to the doctor: “My body straightened up, the muscles of my face and body became stronger, my eyes became alive again. I give the impression of a young, strong person. I am again leading my old way of life, I have resumed walking again, in the evenings I often visit theaters. But what pleases me most is the fact that I have regained the ability to still express my thoughts easily and work for many hours at a time without experiencing muscle fatigue.

Subsequently, scientists found that although the hormones of the seminal glands grafted to animals and humans, without any doubt, stimulate and enhance the activity of body cells, it is advisable to normalize, strengthen and stimulate the active work of the testes all the same in natural ways, and not with the help of a surgical operation.

In our country, one of the founders of the theory of rejuvenation was the world famous scientist Ilya Mechnikov. Based on their many years scientific research he came to the conclusion that old age is a disease, and its premature onset occurs "due to self-poisoning of the body - autointoxication."

Ukrainian scientist Oleksandr Bogomolets, who founded the Institute of Experimental Biology and Pathology and later became president of the Ukrainian Academy of Sciences, put forward his theory of longevity, according to which the ability of the human body to absorb nutrients and water decreases with age. And since the nutrition of cells in the connective tissue is disturbed, vital activity decreases. As a result, old age sets in. His relative Viktor Bogomolets even developed a method of rejuvenation, the essence of which was to "stimulate and nourish the connective tissue and the endocrine system (and, as a result, all cells of the human body) through the skin."

The skin absorbs certain biologically active substances, which, acting on the cells of the body, activate its functions and thereby rejuvenate the entire body as a whole.

The outstanding Soviet biologist Professor Vladimir Filatov scientifically proved that any effective method rejuvenation or regeneration should be carried out by influencing the energy systems of the whole organism. Filatov found that the best biostimulator in tissue therapy is a part of the human placenta.

Our contemporary, widely known not only in England, but throughout the world, gerontologist Justin Glass, in her famous book “Living to 180 years old,” writes that the gonads (ovaries in women and testicles in men) are very important not only for a normal sexual life, but also to ensure the normal functioning of the human body. Further I quote from the original source: “Some scientists dealing with the problem of rejuvenation have developed a special theory. In it, the most important role is assigned to the gonads, which are the source of vital energy. Consequently, the rejuvenation of these glands will favorably affect the state of the body as a whole ... Gonads (sex glands) produce products not only of external (potential offspring), but also of internal secretion, which, getting into the blood stream, rejuvenate the entire human body.

In his incredibly popular book, D. Glass reports an amazing fact. She writes: “Now you know that the normal functioning of the endocrine glands is the basis of health and longevity. And in conclusion, I want to say one more thing. important point: the glands are very sensitive to concentrated attention. If you focus on one gland, imagining it and repeating that it functions perfectly, you will soon see that its performance has actually improved. The method of concentration of attention should be applied regularly (preferably every day). Justin Glass offers his specific, clear and scientifically based longevity program:

1. correct breathing;

2. movement and training of muscles;

3. rational nutrition;

4. the relationship of mental and physical condition.

In the recent past, Dr. Christopherson from London expressed this idea: "A person can live 300, 400 or even 1000 years if his body is provided with all the substances necessary for life." And by the way, many nutritionists believe that it is possible to increase life expectancy through a balanced diet. This does not mean at all that the term “rational nutrition” should be understood as a regular three meals a day: a hearty breakfast, a delicious lunch consisting of several different dishes and the same plentiful dinner (and even late, and even with alcohol in addition)!

Hearty and tasty, it does not mean - useful.

Rational nutrition is food that contains all the substances necessary for the body: proteins, fats, carbohydrates, vitamins and minerals.

And one more necessary condition: food must be fresh, with a short shelf life. Proper, fortified nutrition can cure many serious diseases.

The famous English doctor Dr. Wallock, in his most popular lectures on the undeniable benefits of vitamins and minerals for the human body, says: “Death occurs most often from an insufficiently balanced intake of iron, copper, magnesium and potassium, that is, essential minerals.”

Breathing gymnastics by Strelnikova is a non-drug healing method created at the turn of the 30s and 40s as a way to restore a singing voice.

Today, more and more people are coming to the conclusion that no drugs, pills, plastic surgery and other unnatural interventions in the nature of our bodies are able to have such a beneficial effect on them as healthy lifestyle life. And this and proper nutrition, and sports, and the use of various health-restoring techniques and gymnastics. One of these is Strelnikova's breathing exercises.

This is an independent system of exercises, which at one time enjoyed dizzying popularity among artists and pop stars. Trained on it: Alla Pugacheva, Sofia Rotaru, Margarita Terekhova, Laima Vaikule, Andrey Mironov. And this is not a complete list!

If you are the type of person who actively practices healthy habits, or if you want to give your voice a new pleasant tone, then after reading this article, you may be inspired and want to try a new experience for yourself. Or you are faced with unpleasant respiratory diseases and are looking for a practice that can quickly return you to a high energy state, vivacity of body and spirit, then the activities that will be discussed, will suit you perfectly!

A little about the author A. Strelnikova

Alexandra Nikolaevna began her career as an opera diva in the first half of the last century, and after the 2nd World War she became a well-known vocal teacher in the USSR.

The impetus for the development of unique gymnastics was the loss of voice. The method of restoring ligaments with the help of breathing exercises was suggested to the singer by her mother. Gradually, the individual elements of the methodology formed a whole system, which turned out to be unusually effective.

In 1972, Strelnikova officially registered her invention with the All-Union Research Institute of State Patent Examination, having received a copyright certificate for it.

Currently, the Center for Respiratory Gymnastics, named after its founder, operates in the capital. The application of this technique has been repeatedly tested in medical institutions. various types, and research has consistently proven its effectiveness.

Exercise rules

Before doing the exercises, you need to familiarize yourself with certain rules.

1. Think only about the breath. No need to dial as much as possible - this is main mistake. It is necessary to inhale shortly, noisily and sharply.
2. Exhalation is not the main thing in exercises. Breathe out through your mouth, not your nose. No extra stress needed. Feel your breath.
3. Try to keep pace.
4. Don't force yourself. You don't have to do the exercise just because you have to. If the body is not ready yet, give it time, do not rush.

Complex basic and additional

For effective workouts Strelnikova developed a special complex. It consists of a main part and an additional part. The first includes the following tasks:

• palms
• Shoulder straps
• Pump
• head turns
• small pendulum
• Cat
• Embrace your shoulders
• big pendulum
• rifts

Additional exercises include:

• Sit down - get up
• Spring
• Raising the pelvis
• Metronome
• wiggle

When performing exercises, it is important to follow all the rules, clearly follow the instructions. When you exercise constantly, the body will get used to such a volume of oxygen and it will be easier to work. It is more expedient to first learn the first 3 exercises - basic. Then add 1 new per day. The technique for performing all exercises is covered in the video.

11 breathing exercises Strelnikova

1. Exercise "palms"

I.p. (starting position) - standing:

Stand up straight, arms bent at the elbows (elbows down), and palms forward - “psychic pose”.

Standing in this position, you should take short, rhythmic, noisy breaths through your nose while clenching your palms into fists (the so-called grasping movements.

Without a pause, take 4 rhythmic, sharp breaths through the nose.

Then lower your hands and rest for 4-5 seconds. Then take 4 more noisy, short breaths and pause again.

Normally, you need to take 4 breaths 24 times.

At the beginning of the lesson, you may feel dizzy, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise "chauffeurs"

I.p. - standing, hands clenched into fists and pressed to the stomach at waist level.

When inhaling, it is necessary to sharply push your fists down to the floor (do not strain your shoulders, straighten your arms to the end, reaching for the floor).

Then return the brushes to the level of the belt in ip.

Make 8 breaths in a row. Normally 12 times 8.

3. Exercise "pump" ("inflating the tire")

I.p. - standing, legs slightly narrower than shoulder width, arms below (o.s. - main stance).

Make a slight tilt (reach your hands to the floor, but do not touch) while in the second half of the tilt, take a short and noisy breath through the nose.

The breath ends with the inclination. Rise a little, but not completely, and tilt + inhale again. You can imagine that you are inflating a tire in a car.

Tilts are performed easily and rhythmically, it is not worth bending low, it is enough to bend down to the level of the belt.

Round your back, lower your head. Important!! "Inflate the tire" in the rhythm of the drill step.

Normally, the exercise is performed 12 times.

Restrictions:

Injuries of the spine and head, perennial osteochondrosis and radiculitis, increased intracranial, arterial and intraocular pressure, liver stones, bladder, kidneys - do not lean low. The slope is slightly noticeable, but short and noisy breaths are required. Exhalation is passive after inhalation through the mouth, while not opening the mouth wide.

This exercise is quite effective, it can stop a heart attack, an attack of the liver and bronchial asthma.

4. Exercise "cat" (half squat with turn)

I.p. – o.s. (during the exercise, the feet do not come off the floor).

Make a dance squat with a turn of the torso to the right and at the same time a short, sharp breath.

Then do the same with a left turn.

Exhalations are performed spontaneously.

The knees are slightly bent and straightened (do not squat much, but lightly and springy).

Hands on the left and right are grasping movements.

The back is straight, turn at the waist.

Normally ex. performed 12 times.

5. Exercise "Hug your shoulders"

I.p. - standing, arms bent and raised to shoulder level.

It is necessary to throw your arms very strongly, as if you would like to hug yourself by your shoulders.

And with every movement, a breath is taken.

Hands during the "hug" should be parallel to each other; it is not necessary to breed very widely to the sides.

Normally, the exercise is performed 12p - 8 breaths-movement.

Can be performed in different starting positions.

Restrictions:

Ischemic heart disease, myocardial infarction, congenital heart disease - with these diseases, it is not recommended to do this exercise.

It should start from 2 weeks of classes.

If the condition is severe, then you need to perform half as many breaths (4, or even 2).

Pregnant women from about 6 months (pregnancy) do not tilt their heads back in this exercise, only the hands perform the exercise, stand straight and look forward.

6. Exercise "big pendulum"

I.p. - standing, legs already shoulders. Lean forward, reach for the floor with your hands - inhale.

Immediately, without stopping (slightly bend in the lower back), lean back - hug your shoulders with your hands. Also, inhale.

Exhale voluntarily between inhalations.

Normal: 12 times. The exercise can be performed while sitting.

Restrictions:

Osteochondrosis, spinal injuries, displacement of intervertebral discs.

With these diseases, you should limit movement, lean forward a little and bend a little while bending back.

Only after a good mastery of the first 6 exercises, you should proceed to the rest.

You can add one exercise every day from the second part of the complex, before mastering all the others.

7. Exercise "head turns"

I.p. - standing, legs already shoulders.

Turning the head to the right - a short, noisy breath through the nose.

Same thing to the left.

The head does not stop in the middle, the neck is not tense.

Important to remember!

Exhalation must be done through the mouth after each inhalation.

Normal: 12 times.

8. Exercise "ears"

I.p. - standing, legs already shoulders.

Slight tilt of the head to the right, ear to the right shoulder - inhale through the nose. Same thing to the left.

Shake your head slightly, looking forward.

The exercise is similar to the "Chinese dummy".

Inhalations are performed along with movements.

Exhaling, do not open your mouth wide!

Normal: 12 times.

9. Exercise "pendulum head" (down and up)

I.p. - standing, legs already shoulders.

Lower your head down (look at the floor) - a short, sharp breath.

Raise your head up (look at the ceiling) - inhale.

I remind you that exhalations should be between breaths and through the mouth.

Normal: 12 times.

Restrictions:

Head injuries, vegetovascular dystonia, epilepsy, increased intracranial, intraocular, arterial pressure, osteochondrosis of the cervicothoracic region.

With these diseases, you should not make sudden movements with your head in such exercises as “Ears”, “Turns with your head”, “Pendulum with your head”.

Perform a small turn of the head, but the breath is noisy and short.

You can do the exercises while sitting.

10. Exercise "rolls"

1) I.p. - standing, left foot forward, right foot back. Transfer the weight of the body to the left leg.

Body and legs are straight.

Bend your right leg and put it on your toe for balance (but don't lean on it).

Squat a little on the left leg, while inhaling through the nose (left leg after squatting should immediately be straightened).

Immediately shift the center of gravity to the other leg (leave the body straight) and also squat a little with inhalation (we do not lean on the left leg).

Important to remember:

1. squats are done with inhalation;
2. transfer the center of gravity to the leg on which the squat is performed;
3. after squatting, the leg should immediately be straightened, and then a roll from foot to foot is performed.

Normal: 12 times.

2) The exercise is performed in the same way as described above, only it is necessary to change the legs.

This exercise is done only in a standing position.

11. Exercise "steps"

I.p. - standing, legs already shoulders.

Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on the right leg and take a short, noisy breath.

After squatting, the legs must be returned to their original position.

Do the same, lifting the other leg forward. The body must be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions:

Ischemic heart disease, diseases of the cardiovascular system, myocardial infarction, congenital malformations.

In the presence of leg injuries and thrombophlebitis, you need to perform the exercise while sitting and lying down, very carefully. The pause can be extended up to 10 seconds. With such a disease, a consultation with a surgeon is necessary!

During pregnancy and urolithiasis, do not raise the knee high!

2) Back step.

I.p. - Same. The left leg, bent at the knee, is retracted, while crouching a little on the right leg and taking a breath. Return the legs to their original position - exhale. Do the same on the other leg. This exercise is done while standing.

Normal: 4 times - 8 breaths.

Indications for the use of Strelnikova's technique

Doctors still do not have a clear opinion about the unusual approach. Despite this, they recognize its effectiveness and clear positive changes in the condition of patients and healthy people. First of all, they note the fact that Strelnikova's breathing exercises stimulate the immune system and have a general strengthening effect on the body. Experts believe that the program can be carried out even in the absence of health complaints, but still there are several indications for breathing exercises:

• Neurotic states and depressions that have passed into a chronic phase.
• Pregnancy period (subject to the normal course of the natural process).
• Bronchial asthma, inflammatory processes in the bronchi and lungs.
• Diseases of the heart and blood vessels, including hypertension and vegetovascular dystonia.
• Violation heart rate, suffered a heart attack.
• The recovery period after a stroke, epileptic seizures, frequent headaches and migraines.
• Diseases caused by metabolic disorders.
• Pathology of the thyroid gland and diabetes mellitus.
• Some infectious and viral diseases, dermatitis.
• Smoking.
• Problems with potency in men.
• Overweight and a tendency to gain weight.
• Studies have shown that correct and regular breathing exercises help to cure anemia, get rid of snoring and stuttering, problems in the urogenital area.

The benefits and harms of the sessions are based on stimulating metabolic processes in the body, improving the blood supply to organs and systems. The approach strengthens blood vessels, restores lost functions, reduces the risk of complications due to various pathologies.

Strelnikova's breathing exercises can be combined with other therapeutic measures, taking medications. In the absence of obvious indications for sessions, they can be carried out for preventive purposes. In any case, positive changes in the state will not keep you waiting.

Contraindications for breathing exercises

According to experts, Strelnikova's breathing exercises, with the right approach, are unable to cause any damage to the human body. But in the presence of acute or chronic conditions, the introduction of the technique into the regimen must be approached with increased caution. First of all, this step should be agreed with the doctor.

Deep and active breathing can be harmful if you practice according to the system against the background of such conditions:

• Osteochondrosis, especially in the upper spine.
• Acute thrombophlebitis.
• Internal bleeding or suspicion of these conditions.
• Injuries of the spine or head of any etiology and severity.
• Increased arterial, intracranial or ocular pressure.
• Fever.
• It is also important to remember that during the exercise it is forbidden to smoke.

In order not to risk, you need to start classes with a minimum degree of intensity. Loads must be increased gradually. The process should not cause discomfort or be accompanied by difficulties. Until the body gets used to it, you need to rest often during the session, gradually transferring it to a new rhythm.

The world-famous respiratory gymnastics of Strelnikova dates back to 30-40 years, and then it was positioned as a way to restore the voice (A.N. Strelnikova was a singer). It was officially registered in 1972 and received a patent examination: the author, Alexandra Nikolaevna, was issued a special certificate recognizing the method as therapeutic.

The respiratory organs are responsible for 4 functions / capabilities of a person: breathing, speech, screaming and singing. The hardest part is singing. And that means if breathing exercises are able to restore the voice, then to simpler functions, to which, incl. breath, will have an even greater positive effect. The guess was proven in practice - thanks to this method, the student and follower of Strelnikova, Mikhail Shchetkin, got rid of bronchial asthma, which had tormented him for many years.

The essence and positive impact of gymnastics

Gymnastics is one of a kind in terms of execution technique and gives really amazing results.

• Inhale - with all exercises short, sharp, noisy breath through the nose(3 breaths in 2 seconds), which is performed at the peak of movements (exercises) that compress the chest.
• Exhale - you need to exhale voluntarily, through the mouth. Exhalation is passive, or rather, you cannot concentrate on it at all: it is believed that the body itself will throw out excess air.

During classes, all parts of the body are included in the work, which causes a general, pronounced physiological reaction of the body and, accordingly, an increased need for oxygen.

• All exercises are performed in parallel with breathing. This leads to increased tissue respiration and helps all tissues of the body to better absorb oxygen and activate all metabolic processes.
• A special breath leads to irritation of an extensive zone of receptors located on the nasal mucosa. The receptor zone provides reflex connections of the nasal cavity with almost all organs. This determines the widest range of exercise effects, helps in the treatment of various diseases of almost all organs and systems, but the most strong influence have on the respiratory system and are especially relevant for bronchitis, asthma, SARS.
• Inhalation “sends” the inhaled air into the deepest sections of the bronchi, due to which the lungs are completely filled with air. The vital capacity of the lungs after the 1st session increases by 0.1-0.3 liters. The gas composition of the blood normalizes, arterial blood contains more oxygen. Since the breaths are parallel to the active movements, the diaphragm is also included in the work in full. As you know, this is the strongest muscle that is involved in both breathing and sound production. The so-called diaphragmatic massage of almost all abdominal organs is also implemented.
• In parallel, the cerebral cortex is also saturated with oxygen, which leads to an improvement in the work of all centers that regulate body functions.
• The process of self-regulation of metabolic processes is being implemented.

Mechanism of action

The most important feature of the exercises is the use of forced inspiration with the involvement of the diaphragm. During training, concentration is obligatory on the breaths: you need to think about them, you should concentrate on them, and they must be counted.

A large number of repetitions (1-5 thousand breaths-movements in 60 minutes) and regular, daily training (twice a day, morning and evening) already in 12-15 sessions guarantee the strengthening of the respiratory muscles, recovery respiratory function, strengthening the muscles of the chest, and the beginning of the elimination of spinal deformities (it will take more time to fully normalize).

A significant load does not lead to the accumulation of lactic acid in the muscles, which means that there is no pain during and after exercise.

Let us dwell in more detail on the benefits of exercise in diseases of the bronchopulmonary system. An increase in chest excursion leads to an increase in its suction action. It improves lymph and blood circulation. Hyperventilation of the lungs leads to mechanical stretching of the broncho-alveolar link and activates the resorption of exudate. The development of the adhesive process is suspended, atelectasis is straightened out. Regular classes can significantly reduce the amount of drug therapy, and in some cases completely abandon it (for bronchial asthma, chronic bronchitis).

Advantages of the method

• Lack of material costs and special conditions for classes.
• The almost complete absence of contraindications, which we will mention below, including age. The exceptions are severe, bedridden patients, patients in a coma, very young children who, due to their age, are not able to understand the execution technique.
• In addition to the direct therapeutic effect, classes relieve fatigue, increase vitality, give a good mood, invigorate, improve memory. These "bonuses" are especially important for students, schoolchildren, people employed in stressful professions.
• Combination with the usual cyclic exercises such as running, walking, swimming.
• Possibility of carrying out in parallel with drug treatment.
• Restoration of altered organs and systems and disease prevention.
• Breathing that occurs during movement allows you to restore the energy balance of the body.
• Preventive use of the method in schoolchildren can reduce the frequency of acute respiratory viral infections by 2-4 times.
• In just 10-15 minutes of the most uncomplicated activities, a completely different state of health appears: a person feels light, cheerful and in a great mood. And this means that for the minimum period, absolutely free of charge, you can get the maximum result. And with the current pace of life, this is very important!

Indications

"Paradoxical gymnastics" (namely, that's what they call it) is indicated for almost all diseases and any health problems. The main indications for breathing exercises:

• neurotic states and chronic depression;
• stuttering;
• myopia;
• inflammation of the lungs and bronchi;
• bronchial asthma, COPD;
• vasomotor rhinitis in acute and chronic forms;
• SARS;
• diseases of an allergic nature, incl.,;
• pulmonary tuberculosis;
• heart diseases;
• hypertension;
• vegetovascular dystonia;
• history of heart attacks and strokes;
• violation of the heart rhythm;
• headache;
• epilepsy;
• diseases of the musculoskeletal system, including scoliosis;
• disorders of the thyroid gland;
• diabetes;
• inflammatory skin diseases;
• period of pregnancy;
• obesity. It is also recommended for weight loss with a slight excess of body weight;
• smoking.

In addition to improving the condition in various respiratory diseases: bronchial asthma, COPD, chronic bronchitis etc., gymnastics helps:

• For the spine- training helps to eliminate stoop, helps to create a springy, light gait, makes the body plastic and flexible. With regular and constant exercises, Strelnikova's gymnastics for children and adolescents with scoliosis and postural disorders gives very good results.
• Restoration of nasal breathing even in those patients who were not helped by surgery - one of the many positive effects. Even with free nasal passages, patients continue to habitually breathe through their mouths due to the fact that they have formed a complex of conditioned reflex connections, in which the higher parts of the central nervous system take part. nervous system. To consolidate the once lost skill of nasal breathing, it takes time and perseverance of the patient. It is in this case that a special breathing technique is simply irreplaceable and helps to significantly shorten the recovery period.
• Vision - classes stop the fall in vision, and in a good scenario, they can improve it by 2-3 diopters. This allows children and adults with myopia to maintain their vision and improve its sharpness.
• Stuttering - breathing exercises change the pattern of breathing, producing an extremely deep breath. If, in parallel with this, special sound exercises are also carried out, then it is possible to achieve good results when stuttering.
• Smell - stimulation of an extensive reflexogenic area of ​​the nasal mucosa provides a reflex connection with the olfactory center. This allows for an improvement in the sense of smell.
• genitourinary system- Strelnikova's gymnastics exercises have an excellent tonic and strengthening effect on the genitourinary system:
  • Eliminate enuresis, help normalize the menstrual cycle and eliminate pain during menstruation.
  • Great therapeutic effect training has a varicocele in adolescents and young men. Exercises from the "Urological Complex" and a special massage can eliminate phimosis and cryptorchidism.
  • In most cases, deep breathing helps to normalize sexual function, increase potency, especially in young men.
  • With regular use of the same "Urological Complex" it is possible to get rid of such a diagnosis as chronic prostatitis.
  • The so-called "Gynecological Complex" helps in the treatment of female diseases - uterine fibroids, tubal obstruction, endometriosis, ovarian cysts.
  • Numerous positive examples of the use of training during pregnancy allow it to be used in this population as well.
• Postoperative period— for a certain time, this technique was actively used in the surgical departments of City Clinical Hospital No. 50 in Moscow. All patients showed a high healing effect after interventions for excision of inguinal hernias. In general, training in the early postoperative period after gastric resection, removal of the gallbladder, hysterectomy, appendectomy helped the fastest and complete healing of postoperative sutures.
• In tuberculosis - at the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences in early 1992, a scientific experiment was conducted to introduce the Strelnikov breathing technique into the complex of treatment and rehabilitation of adolescents suffering from pulmonary tuberculosis. There was a significant improvement in ECG, hemodynamics and respiratory function. There was a rapid resorption of infiltrative foci and the period of healing of decay cavities was shortened. Until now, this method is officially used in the complex treatment of pulmonary tuberculosis in children and adolescents.

The positive reviews of doctors about Strelnikova's gymnastics and the official recognition of the method as a medical one are the best guarantee of the effectiveness of training. But like any other treatment method, training requires regularity and compliance with the execution technique.

Training can be done simultaneously with the use of drug therapy. Completely healthy people can use the Strelnikova method for prevention.

Contraindications

• Acute conditions with elevated body temperature;
• Severe pathologies and general unsatisfactory condition;
• Acute thrombophlebitis;
• Internal bleeding.

In any case, if there is a chronic or acute pathology, without prior consultation with the attending physician, prescribe yourself this workout Not recommended.

Features of exercises and what is necessary for their implementation

How to learn to breathe according to Strelnikova?

To learn a special breathing technique and exercises, it is best to watch Strelnikova's gymnastics on the video: the proverb is relevant here that it is better to see once than hear 100 times. Plus it's free. The technique is simple, it is easily mastered by both children and the elderly.

The main condition for exercise is access to fresh air, that is, it is best to conduct training on fresh air or on the balcony, in extreme cases with open vents or windows.

What is the paradox of the method? During inhalation rib cage is in a compressed state, and not in the usual, expanded. Despite this, training does not cause fatigue, and ventilation of the lungs increases fivefold.

• Breathing technique: vigorous inhalation - passive exhalation.
• Air is inhaled through the nose noisily and quickly, like sniffing, exhalation occurs through the half-open mouth without effort.
• All movements are performed synchronously with breaths.

How often do breathing exercises

As a treatment method workouts are held twice a day, 1500 breaths each, in the morning and evening, before meals or an hour after they ate.

As a method of prevention, "breathe" in the morning, replacing the generally accepted morning exercises, or in the evening to eliminate the fatigue that has accumulated during the day. Simple and affordable exercises perfectly train the whole body, from head to toe, providing a rush of blood to internal organs. This determines a wide list of indications for Strelnikova's breathing exercises.

Timetable of classes:

• It is better to start with the first 3 exercises and perform them 2 times a day.
• Every day you need to add one exercise from the complex until all 11 tricks are connected.
• Rest between movements should first be 10-15 seconds, by the end of the development of the complex, this break should be 3-5 seconds.
• Training is carried out throughout life: they replace traditional morning exercises, fitness and other sports.

A set of exercises according to Strelnikova in pictures

In just 8 minutes a day, you can gradually recover from diseases that for a long time deprived a person of a normal and fulfilling life and required serious drug therapy (or at least significantly improve their health). Below we will describe all the exercises, however, it is better to look at the video for a clearer and more understandable technique. You can also see Strelnikova's gymnastics in pictures.

In no case can you independently cancel medical appointments and refuse drugs that are prescribed for treatment. Also, the possibility of using the Strelnikova method should be discussed with the attending physician.

Remember: you need to inhale strongly, sharply, through the nose, and exhale through the mouth, arbitrarily. The frequency of movements is 100-120 per minute, the duration of the lesson is half an hour. Movements (exercises) from 2 to 10 are done in 12 sets of 8 breaths (total 96).

1. Hands Stand straight, bend your arms at the elbows and place them with your palms up. Take 4 rhythmic breaths, clenching your hands into a fist. Lower your arms, rest 4 seconds. Exhale freely through your mouth. Do 24 sets.

2. Shoulder straps Stand straight, clench your hands into fists and press to your stomach. As you inhale, push your fists down, straining your shoulders. Then return your hands back and relax them as you exhale. 8 breaths followed by 4 seconds rest.

3. Pump Stand straight, feet shoulder-width apart, arms along the body. Lean forward and pull your hands to the floor, but do not reach it. Inhale simultaneously with the tilt, and you need to exhale when straightening, but you should not straighten up completely. Bend over 100 times in 1 minute.

4. Cat Become straight, legs already shoulders. Sit down a little, turn to the right and take a sharp breath. Return to original position. Repeat movement to the left. At the same time, the hands perform grasping movements. Keep your back straight, turn at the waist.

5. Embracing shoulders In a standing position, bend your elbows and raise them to shoulder level. Take a sharp breath, hugging yourself by the shoulders, but without crossing your arms. If it's hard, do 4 movements.

6. Large pendulum Become straight, put your legs already shoulders. Lean forward, pull your hands to the floor, while inhaling. Then come back, hug your shoulders with your hands and inhale again.

7. Head turns Become straight, legs already shoulders. Turn your head to the right - inhale, turn your head to the left - inhale. Exhale between breaths.

8. Ears Become straight, legs already shoulders. Tilt your head to the right, touch your shoulder with your ear, inhale, head to the left - inhale. Exhale between breaths.

9. Pendulum head Become straight, put your legs already shoulders. Tilt your head forward and look at the floor, inhale. Back, stroking up, inhale again. Exhale between breaths.

10. Rolls Stand straight, put your left foot forward, and take your right foot back. Transfer the body weight to the left leg, and bend the right leg and put it on the toe. Squat on the left leg at the same time with a strong breath. Straighten your leg and shift your weight to your right leg. Sit on your right leg, inhaling.

11. Steps Front. Become straight, put your legs already shoulders. Raise the left leg, bending it at the knee, to the stomach (while the sock stretches down). Squat on the right leg at the same time with a noisy breath. Return to starting position. Repeat with the other leg. 8 times for 8 breaths. Rear . Bend the left leg at the knee, while reaching the buttocks with the heel. Sit on your right leg, take a breath. Repeat with the other leg. 4 times for 8 breaths.

Such a simple complex is a real storehouse of health for the patient and persistent. We will be glad to hear your feedback on Strelnikova's breathing in the comments to the article and the results that have been achieved with this or that disease.

Video set of gymnastic exercises Strelnikova

Proper breathing is one of the main principles of good health in oriental medicine. Breathing techniques have been mastered by people since ancient india, China and Tibet. Today, this practice is popular all over the world. One of the well-known methods in Russia is Strelnikova's breathing exercises.

At first, gymnastics was based on exercises aimed at developing vocal abilities in people. But, applying this method on her own daughter, who suffered from a heart disease, Strelnikova saw that the child's condition improved significantly. A set of breathing exercises helped to cure the disease forever.

Over time, Strelnikova's daughter joined her mother to study the effect of breathing exercises not only on the development of vocal data, but also on the restoration of the whole organism.

The Strelnikovs also revealed a positive effect of the technique on such a serious disease as bronchial asthma. Subsequently, the respiratory system according to Strelnikova was studied by Mikhail Shchetinin, a patient and student of a teacher. Under his authorship, many methodological manuals have been published.

The essence of Strelnikova's gymnastics is exercises based on inhalations and exhalations. At the same time, inhalations may differ from each other in depth, intensity and frequency, and exhalations are spontaneous. During these exercises, the whole body is healed, toxins and toxins are released.

Great importance is given to the breath. The fact is that on the nasal mucosa there are receptors that are associated with all organs of the human body. Abundant air penetrating through the nose saturates all these systems and has a positive effect on the entire body.

Basic principles and benefits of breathing exercises

The efficiency of the respiratory system depends on its correct execution with the following recommendations.

1. Exercises should be performed every day in the morning and in the evening for an hour. On average, the course of treatment includes 15 procedures.
2. The correct exercises are those in which the breath of air is very noisy and with the tension of the diaphragms, the exhalation is free.
3. It implies a combination of inhalation and exhalation with special exercises. This combination involves arms and legs, head, neck, lumbar, abdomen, hips, shoulders and spine, allows you to strengthen the muscles and tone the body.
4. Inhalations are carried out in a complex manner, up to 32 times per interval. Between the complexes, short pauses are made for rest, 3-5 seconds. The best option is 96 breaths, 4 per series with short intervals. Such series of breaths are called "Strelnikov's hundred". You can master them only after long training.
5. One procedure includes at least 10 exercises.

The benefits of breathing exercises:

• strengthening the body's defense system;
• increased tone and energy;
• improvement of the functions of internal organs;
• stabilization of breathing and the work of the respiratory organs;
• destruction of inflammatory infections;
• improvement in general well-being.

Indications for carrying out

Strelnikova's breathing exercises are recommended for the following diseases and conditions:

• organ diseases respiratory system- bronchitis, pneumonia, asthma;
• skin diseases;
• pathology of the male and female genital area;
• inflammatory processes in the body;
• voice related problems.

Breathing exercises for expectant mothers are an excellent preparation for childbirth. If you perform the Strelnikova complex during pregnancy, then the body will prepare for childbirth, become resistant to infectious influences.

Proper breathing helps to get rid of toxicosis, relieves the increased tone of the uterus, saturates the body with oxygen in the last trimester of pregnancy.

Breathing exercises can be successfully combined with other exercise- running, fitness, swimming, riding. It is also useful to engage in breathing exercises not only during treatment, but also for prevention.

Every evening approaches will increase energy tone 30 times, cheer you up, relax and relieve fatigue and stress accumulated during the day. In this case, you need to think only about the breaths, train and count them.

Contraindications and potential harm

There are categories of people for whom this technique is contraindicated. These are people suffering from myopia and glaucoma, high blood or eye pressure, kidney failure,. Caution should be exercised for people with heart disease (they are not direct contraindications, they just require a balanced approach).

In addition, the contraindications of Strelnikova's gymnastics include the combination with other breathing techniques - yoga, oxysize or qigong.

Strelnikova exercises

The basic gymnastics complex consists of 13 exercises (in addition, the author of the methodology advises repeating the “Pump” to get 14 exercises), which are very easy to perform.

"Palms"

This exercise is a warm-up. It is performed according to the following algorithm: while standing, you need to bend your elbows and turn your palms away from you. When inhaling, the palms need to be squeezed tightly, while exhaling, relax. You only need to work with your fingers.

"Leaders"

You need to stand up straight, straighten your arms parallel to the body. Then bend your elbows so that your fists are pressed to your stomach. Tighten your arms and shoulders, while inhaling, put your hands down sharply, unclench your fists, spread your fingers.

As you exhale, return your hands to your stomach.

"Pump"

To fulfill this exercise, you need to stand up straight, straighten your arms parallel to the body. Then, lowering your head and rounding your back, slowly bend to the floor at an angle of no more than 90 degrees.

At the end point of the slope, you need to take a quick breath of air and return to the starting position without fully straightening.

"Cat"

To perform the “Cat” exercise, you need to stand up straight, straighten your back, spread your legs, not reaching shoulder width, press your arms to your sides and bend at the elbows. At the same time, the hands should be lowered and kept at chest level.

Inhaling, sit down slightly, turn sideways and, as it were, grab the air with your hands. Exhale as you return to the starting position. It is necessary to alternate turns to the right and to the left.

"Ears"

This exercise can be performed both standing and sitting. When inhaling, it is necessary to tilt the head to the right or left, as if reaching out with the ear of the shoulder. Exhale as you return to the starting position. You only need to use the neck.

"Hug your shoulders"

During this exercise, you need to stand up straight, straighten your back, bend your arms at the elbows and raise them above your chest, as if you were sitting at a desk. During inhalation, you need right hand grab the left shoulder, and with the left hand - the right shoulder. This must be done so that the elbows converge at one point.

"Big Pendulum"

This exercise is an alternation of the Pump and Hug Your Shoulders exercises. On one exhale, you need to hug yourself by the shoulders, on the other, lean forward. You can perform the "Big Pendulum" both standing and sitting.

"Head Turns"

The exercise is performed while standing, while the back is even and motionless. With an energetic breath, you need to turn your head to the right and left, exhaling between turns.

"Pendulum Head"

This exercise is performed in exactly the same way as the “Ears”, only in this case the head needs to be tilted back and forth.

"Rolls" with the right foot forward

You need to stand up straight, put your right leg forward a little. On inspiration, the entire weight must be loaded on the right leg, which should squat at the same time.

"Rolls" with the left foot forward

It is performed in the same way as the previous exercise, with a change of leg.

"Forward Step"

This exercise is like walking in place. When inhaling, one leg, bent at the knee, rises to the stomach, and the other crouches. On the next breath, the legs change.

"Back step"

It is performed in the same way as the previous exercise, while the legs are pressed against the buttocks.

Breathing exercises for children

Strelnikova's technique successfully helps to treat diseases respiratory tract, heart disease, diabetes mellitus, neurological disease, stuttering. In addition, exercises develop plasticity and flexibility in children.

The advantage of Strelnikova's gymnastics for children is that there are no age restrictions. You can already perform exercises with kids 3-4 years old. This age is characterized by an increased risk of colds and infectious diseases that children bring from kindergarten.

Breathing exercises will help strengthen the protective functions of the body, strengthen immunity without the use of drugs and pharmacy vitamins.

Another reason for introducing babies to breathing exercises is their inability to breathe. Because of this, the body does not receive enough oxygen, hence the colds, and low immunity, and hyperactivity, and even poorly developed speech.

Also, breathing exercises according to Strelnikova can save a child from stuttering. To do this, you need to regularly perform the exercises "Pump" and "Grap your shoulders." They improve lung ventilation, teach you to breathe deeply, which helps to completely change the breathing technique. A few months of twice-daily exercise effectively treats the condition.

Correct breathing in combination with physical exercises also brings effective help to adolescents. Gymnastics helps to balance the hormonal balance, relieves pain for girls and streamlines the menstrual cycle. Boys, performing breathing exercises, reduce the risk of phimosis and cryptorchidism.

Proper breathing will help in the fight against skin problems characteristic of adolescence.