Breathing gymnastics Strelnikova where to start. Breathing exercises Strelnikova: doing it right

Breathing exercises Strelnikova was invented many decades ago by the famous vocal teacher, singer Alexandra Nikolaevna Strelnikova. It is a set of exercises based on the vocalists' breathing restoration system.

Despite the fact that all exercises consist of a sequence of certain inhalations and exhalations, gymnastics has a healing effect not only on the respiratory system, but also on the body as a whole.

Description

Strelnikova's gymnastics, although not recognized by all doctors, undoubtedly has an extensive therapeutic and preventive effect on the human body.

The technique is based on a complex of short and sharp breaths with the simultaneous performance of minor movements with arms, legs or torso. Such breaths enhance alveolar exchange, bringing the composition of the gases of the lungs closer to the composition of the outside air. Oxygen intensively enters the blood and spreads through organs and tissues.

Participation in exercises of all structures locomotive apparatus(arms, legs, spinal column, shoulder and lumbar girdle, neck and head) increases oxygen thirst in the absence of oxygen deficiency in the blood. All these processes lead to increased cell saturation.

Indications

It was reliably revealed that the method of A. N. Strelnikova with correct execution improves the well-being of patients in the presence of various somatic diseases. It is impossible to achieve a complete cure for some ailments, but it is quite possible to alleviate their course and reduce the severity of manifestations.

The table below shows the main diseases that this technique helps to cope with:

Organs	Disease	Effect
Upper Airways	Chronic runny nose	The drainage function of mucociliary clearance improves, the secretion of glands increases, which leads to a decrease in the viscosity of secretions from the nasal cavity and the absence of mucus stagnation in the maxillary sinuses
	Adenoids
	Chronic sinusitis
Lungs	Bronchitis	Inflammatory processes are reduced, acute forms occur faster and less frequently, in chronic conditions, the number of exacerbations decreases
	Bronchial asthma	In COPD and BA, atrophied bronchial mucosa is restored, inflammation is reduced, sputum is thinned, followed by easier excretion
	COPD
Leather	Diathesis	Increased oxygen saturation leads to an increase in skin regeneration processes, increased blood circulation in the connective tissue, and increased evacuation of sebum from the mouths of the glands. The course of psoriasis becomes less severe, acne disappears
	Psoriasis
	Neurodermatitis
CNS	Neurosis	The processes of nervous regulation improve literally after half an hour of classes, mood rises, well-being stabilizes. With these problems, a set of exercises is recommended to be performed in the morning.
	Neuritis
	Depression
Musculoskeletal system	Osteochondrosis	Faster recovery of the intervertebral apparatus, release from disc compression. Eliminates compression of arteries and nerve fibers
	Scoliosis
	Traumatic brain and spinal injuries
Heart and blood vessels	vices	Improves blood supply and oxygen saturation of the vessels of the extremities. Gymnastics will be especially useful in the early stages of the disease, when the processes are still reversible. With increased blood pressure the first five exercises of the complex are most effective
	Postinfarction cardiosclerosis
	Hypertension
	Hypotension
Other reasons	Stuttering	For children with this disease, it is necessary to change the stereotype of breathing and speech, which is achieved through the tasks "Pump" and "Hug your shoulders"
	Excess weight	The work of the food center of the brain improves, the formation of new fat cells stops, and the existing ones “burn out” at a higher rate
	Tobacco smoking	It contributes not only to the rejection of bad habits, but also to the cleansing of the vocal cords, trachea and bronchi from nicotine by rejection along with mucus and sputum

The use of gymnastics is especially recommended for people suffering from bronchial pathology. Oxygen enrichment of the cells of the bronchial tree leads to increased drainage function and increased expectoration of sputum from the bronchi. The results are an increase in metabolic processes in the alveoli, the normalization of neurovegetative connections and an improvement in nasal breathing.

Lack of evidence is not a ban on exercise. Gymnastics benefits healthy people, providing the prevention of many diseases. Women often use it for weight loss. You can start exercising from preschool age(3-4 years), since there is no age limit for doing exercises.

Types of exercises

Strelnikova's training includes 11 exercises that should be performed in accordance with the rules below:

A set of exercises is performed in the morning and evening.
Each lesson should take no more than 30 minutes.
Inhalation is performed actively, sharply and noisily, and exhalation is passive (air is freely released through the mouth).
It is necessary to include all exercises in one complex, and not just individual ones (only “Palms” or “Pump”).
Repeat 3 sets of "thirty" in each exercise. "Thirty" is called 32 breaths-movements. Rest after each performed "thirty" should be from 3 to 5-10 seconds. Breaks are possible after every 8 breaths-movements. Over time, the number of movements should be increased, gradually reaching 32.
Exercise should be done before meals.
Starting position (IP): standing, sitting or lying, depending on the state of health and physical capabilities.
To achieve a therapeutic effect, you need to practice every day for at least one month.

1. "Palms"

IP: straight back, arms bent at the elbows, palms turned "toward the viewer."

Technique: short and noisy breaths are taken through the nose while clenching the palms in fists.

2. "Shoulders"

IP: straight back, hands at waist level pressed to the stomach with clenched fists.

Technique: simultaneously with inhalation, the fists are pushed down to the floor, while exhaling, they return to their original position.

3. "Pump"

IP: straight back, arms hanging along the body.

Technique: a light, stress-free bow is performed with the hands pulled to the floor (no need to touch it) with a simultaneous noisy and short inhalation of the nose during the second half of the bow. After that, you need to slightly raise the body, without bringing it to the starting position, and continue the rhythmic exercise.

4. "Cat"

IP: straight position, legs approximately shoulder-width apart.

Technique: make a light springy squat (dance) with alternate rotation of the torso at the waist to the right and left with a simultaneous noisy, short breath. The back should remain straight.

5. "Hug your shoulders"

IP: straight back, arms bent at the elbows and raised to shoulder level.

Technique: throw hands towards each other with a simultaneous sharp “sniffing” of the nose. Widely spread and strain them is prohibited.

6. "Big pendulum"

Technique: a combined version of two exercises. When leaning forward, the movement is like when performing the "Pump", when bending back - like "Hug your shoulders."

7. "Turns of the head"

IP: straight back, feet shoulder width apart.

Technique: turning the head to the right and left with simultaneous noisy, short exhalation when turning to the right and “sniffing” to the left.

8. "Ears"

IP: similar.

Technique: tilting the head first to the right shoulder, then to the left to touch it with the ear. During the tilt, a short and noisy breath is taken.

9. "Pendulum head"

IP: similar.

Technique: lower the head down and recline back while inhaling.

10. "Rolls"

PI: left leg in front, right leg behind with the toe set back, body weight should be distributed evenly on both legs.

Technique: dance to squat on the left leg while inhaling, then squat on the same right leg with "sneezing".

The exercise should be repeated with the opposite leg position.

11. "Steps"

The exercise is performed in two variations: front and back step.

PI at the front step: straight position, legs narrower than shoulder width.

Technique: raise the left leg, bent at the knee, to the stomach at a right angle, pull the toe down. Make a shallow squat on the right leg while inhaling. After completing for a second or two, return to the starting position. The exercise is then repeated on the other leg. Inhalation when squatting on the left leg is replaced by "sniffing".

The starting position for the back step is similar.

Technique: the left leg, bent at the knee, is taken back, a squat is performed on the right leg with simultaneous “sniffing”. Then the exercise is repeated on the other leg. "Back step" can only be performed in a standing position.

Contraindications

Despite the pronounced therapeutic and preventive effect of gymnastics, there are a number of contraindications to its implementation.

All restrictions with explanations are presented in the table below:

Exercises	Execution restrictions	Scope of limitation
"Pump"	Head and spine injuries	Slight bow, passive exhalation
	Long-term radiculitis and osteochondrosis
	Increased intracranial, intraocular and arterial pressure
	Urolithiasis, cholecystitis
"Hug your shoulders"	Ischemic disease	Start performing only from the second week of exercises. Limit the number of movements to four or two, delimit the execution with a rest of 3 or 5 seconds
	congenital heart defects
	Postinfarction cardiosclerosis
"Big Pendulum"	Osteochondrosis	Perform an exercise with restriction of movements: slight bows and backbends
"Big Pendulum"	Spinal injuries with displaced intervertebral discs
"Turns of the head", "Ears", "Pendulum head"	Head injury	Sudden movements of the head are prohibited, it is possible to perform tasks in a sitting or lying position
"Forward Step"	Diseases of the heart and blood vessels	Limit leg lift
	Pregnancy
	Urolithiasis disease
	Leg injuries and thrombophlebitis	Perform the exercise only while sitting or lying down, limiting movement

Urological complex

Additional exercises of Strelnikova's gymnastics are called the urological complex. To obtain the desired effect, it is recommended to perform it in the nude for both men and women.

The training includes 5 exercises and has the following indications:

prostate adenoma;
impotence;
infertility;
decrease in hormonal function of the ovaries.

During the execution of each task, 96 breaths-compressions are performed. Inhale-squeeze is a tandem consisting of a short and noisy breath and simultaneous contraction of the muscles of the buttocks and anus.

"Sit down - get up"

IP: feet shoulder-width apart, arms along the body.

Technique: quick squatting with a simultaneous noisy and short breath, after - lifting, accompanied by compression of the buttocks and a similar breath. In a sitting position, the back remains straight, the palms lie on the knees spread apart, the heels are slightly off the floor.

Norm of performance: 6 or 3 sets with breaks between complexes of 3-5 seconds.

"Spring"

IP: sitting on a chair with a straight, relaxed back. The arms are bent at the elbows, palms are directed away from you.

Technique: similar to the exercise "Palms". Together with the hands, the buttocks and anus are compressed.

Norm of execution: a break for 3-5 seconds after every 4 breaths-compressions.

"Raising the pelvis"

IP: lying on your back with legs bent at the knees and hands under your head.

Technique: simultaneously with a noisy inhalation-compression, the pelvis is quickly lifted up, after which it is smoothly lowered with a passive exhalation.

Execution rate: 12 approaches with 3-5-second breaks between them.

"Metronome"

IP: lying on your back with knees bent and legs spread apart.

Technique: the right knee is quickly placed on the floor to the left leg with a simultaneous inhalation, the return to its original position is accompanied by an exhalation. Similarly, the repetition is carried out with the left leg.

Norm of execution: 12 times for 8, 6 times for 16 or 3 times for 32 with a 3-10-second break.

"Wiggle"

This exercise is for men only.

IP: standing with a straight back, legs slightly bent at the knees and located shoulder-width apart, arms along the body.

Technique: translational movements of the pelvis forward are performed with a simultaneous short inhalation-compression.

Execution rate: 12 times 8 with a rest of 3-5 seconds.

Good afternoon, dear readers! Breathing according to Strelnikova is based on an ancient technique, originating in antiquity. There are scientific and philosophical teachings of that time, practicing breathing exercises.

But only by the middle of the last century, methods were developed correct breathing available to everyone. All of them are good in their own way, today in an article about the most popular technique in our country - breathing according to the Strelnikova exercise.

It so happened in our society that from the first days we teach young children to pronounce certain sounds correctly, to concentrate on objects, to think and think logically ... But rarely does anyone think that it would be useful to teach children and correct breathing.

It turns out that many of us breathe incorrectly, which is why various diseases appear. The yogis from whom we learn wisdom breathe in a very different way and they like to repeat the expression that says that one who "breathes correctly will live happily ever after."

Breathing techniques are also interesting because they can be used even by sick people, they do not require much physical energy and strength, but the use of breathing techniques allows you to heal not only your body, but also your soul.

Paradoxical breathing according to Strelnikova

In the reviews of doctors, to this day there is no consensus about the breathing technique developed by Strelnikova, but despite this, they recognize it and consider effective means getting rid of many diseases, such as: cardiac and vascular, diseases nervous system and respiratory. It is also important that gymnastics directs the entire body to recovery.

Now this gymnastics is promoted by a student of Alexandra Nikolaevna - Mikhail Shchetinin, who assures that breathing according to the Strelnikova method treats the body in a complex way, in addition to the above diseases, it normalizes metabolic processes, restores immunity, and prevents osteochondrosis and other spinal deformities from developing.

What are the advantages of a unique method

Having their own views on the treatment of diseases with breathing exercises, scientists are unanimous in their opinion that the technique has a number of features that are expressed:

in a positive effect in general, on the whole body, including the muscular system;
in the restoration of organs of all lost functions that were violated by diseases;
combined with exercises different types motor activity(running, walking, swimming);
in the positive impact of gymnastics on people of all ages, including children and the elderly;

Breathing exercises are universal and convenient because they do not require a special place for training, additional equipment, special clothing and shoes. Watch the video, Strelnikova's breathing exercises.

It brings benefits and health not only to sick people, but is also an excellent prevention for healthy people, allowing you to maintain the health of your body and slow down the early aging of the body.

Gives effective results by increasing muscle mass, lung capacity, strengthening the heart muscle. Helps to relieve congestion in the blood and lymph, restores the regulatory functions of organs and systems.

What diseases does it treat

The breathing technique restores the immune system and activates all human mechanisms to independently force and overcome all ailments, stress, addictions that a person could not cope with.

Exercises are presented additional opportunity recovery in the treatment of traditional methods, especially for the cure:

chronic diseases of the lungs and bronchi;
useful in asthma;
pneumonia, bronchitis and sinusitis;
chronic runny nose and rhinitis;
neurosis and nervous diseases;
diabetes mellitus and its associated diseases;
angina pectoris and asthenoneurosis;
hypertension and hypotension;
peptic ulcer disease (in remission);
loss of voice and stuttering;
ischemic heart disease.

It is curious that the exercises involve all parts of the body: legs and arms, abdominal muscles and spine, pelvic muscles and head, causing a positive response in the whole organism and enhancing cellular respiration. That is why it gives excellent preventive results for children and adolescents, making them physically developed and flexible, eliminating stoop and stagnant processes.

Even stuttering, which is difficult to treat by speech therapists and hypnotists, is cured by these unique breathing exercises, but they are prescribed individually for each child.

Breathing exercises according to Strelnikova

The breathing technique is built in such a way that all attention is focused only on inhalation, and exhalation is passive. With inhalation, physical exercise is simultaneously performed. The exercises are simple and easy, so they do not lead to overexertion, do not cause either shortness of breath or fatigue.

Sharp breaths increase the ventilation of the lungs up to 6 times, while carbon dioxide is incomprehensibly kept inside the body at the level of the physiological norm, and most importantly, the energy potential of the body increases.

And these are not just words, all positive results have been repeatedly confirmed by measurements of devices: a spirometer, a Genche test, blood composition studies, electrocardiography, x-rays, pressure measurements ...

The vessels of the brain receive several times more oxygen, spasms are relieved and, as a result, headaches go away, and memory improves.

The technique has contraindications

during acute exacerbations of the disease,
with high body temperature.

Exercise is prohibited for people prone to thrombosis. They are contraindicated in concussion, aortic aneurysm, spinal injuries and hypertensive crisis.

Exercise technique

You need to learn exercises gradually, usually the first three are mastered, full complex consists of 1200 breaths-movements. If it is difficult right away, then you can slightly increase the rest break. Not as usual, but instead of five seconds, rest - ten.

Important to remember : Mastering breathing according to Strelnikova, you need to control only the breath, which is made sharply and noisily by the nose. Exhalation occurs passively, as if on its own, it is desirable to release air through the open mouth. During inhalation, the mouth should be closed.
Breaths are performed at a frequency of up to 120 times per minute. The total time spent on the performance of all movements does not exceed 30 minutes. In the ideal solution, the exercises are performed in the morning and in the evening, from a preventive point of view, you can do it once.

The first day, start with the exercises Palms, Shoulders and Pump, and after every day, you will supplement one exercise. It's not worth rushing. Your body needs to get used to the new breathing system. Gradually, your body will master the rhythm of breathing, you will remember all the movements and you will perform breathing exercises easily and naturally.

Exercise 1. Palms

Your arms are lowered down, bend them at the elbows, keep your palms at chest level, turning them away from you. You begin to clench your fingers into a fist, as if you are grabbing air with them and at the same time take sharp and noisy breaths through your nose, without stopping four times (this is one approach). After lowering your hands down, rest for 3-4 seconds and the exercise is repeated. There should be 24 such repetitions.

Follow only the inhalation, the exhalations should be silent. If in the first days of classes you feel a slight dizziness, this indicates a strong saturation of small capillaries with oxygen. You can slightly increase the rest time, not 4 seconds, but 6-10 seconds. The exercise clears the energy channels and soon these symptoms will pass. This exercise can be done sitting or even lying down.

Exercise 2. Shoulder straps

Keep your hands in fists at the level of your stomach. When inhaling, sharply straighten your arms towards the floor and open your fists, as if shaking water from your fingers. Take 8 breaths, return your hands to your waist and rest for 4 seconds. This is one approach, there should be 12 such approaches.

Exercise 3. Pump

Stand in the starting position with your feet slightly wider than shoulder width apart. Imagine that you are holding a pump handle in your hands and you need to inflate a tire. Leaning your torso forward, stretch your arms down to the floor. The slope is easy. When tilting, take a short and sharp breath through your nose. Remember that you must keep the rhythm of movements and breaths - 120 times per minute.

Perform 8 breaths with inclinations, then straighten up and rest for 4 seconds. Do 12 sets of 8 reps. Perform a slight inclination, a sharp inhalation, and exhalation through the partly open mouth quietly and silently.

The respiratory system helps to relieve a heart attack, asthmatic, reduces hepatic colic and helps in curing stuttering.

Exercise 4. Turns

After mastering the first three exercises, add the rest, one every day. To perform the Turning exercise, place your feet slightly wider than shoulder level. Turn your head left and right, you need to do this at the pace of steps (I remind you, up to 120 times per minute).

With each turn of the head, remembering to inhale through the nose. Turn left - inhale, turn right - inhale again. Control only for inhalations, exhalations occur through the mouth, spontaneously. Keep your neck and head straight. Eight turns with breaths and rest 4 seconds. Such approaches should be done 12 times.

Therapeutic breathing with head turns is useful for the cervical vertebrae, inhibits the development of osteochondrosis.

Contraindications in this case, existing concussions or hypertension with high blood pressure may become, if in cervical region displaced vertebrae.

Exercise 5. Ears

Place your feet shoulder-width apart or much narrower. We perform tilts of the head to the left - to the right, not even tilts, but swaying, as if you are saying "ay-ya-yay." Breathe in through your nose with each tilt. Another video where the exercises are performed by the whole family.

Keep your shoulders and body straight, only your head moves. Perform 8 head movements with breaths, followed by a break of 4 seconds. Only 12 approaches.

Contraindication to perform the exercise will be a concussion, hypertension or epilepsy.

Caution must be observed with increased intracranial and intraocular pressure, chest osteochondrosis, and cervical. In these cases, turn the head lightly, without sudden movements. And breathing, as usual, is sharp and noisy. Exercise can be performed while sitting and even lying down.

Exercise 6. Small pendulum

Place your legs, as in the Ears exercise. It is necessary to perform a nod of the head up and down. They nodded, looked at the floor and at the same time took a sharp and quick breath through their nose.

Raise your head up and look at the ceiling, do not forget about a short breath through your nose. Try not to hold your exhalations, let the air escape voluntarily through your open mouth. Also do 12 sets of 8 reps with a 4 second break between sets.

Contraindications and restrictions the same as for the Ears and Turns of the Head exercises. Do not try to tilt your head up, make nods freely so that they do not cause discomfort.

Exercise 7. Cat

Spread your legs slightly wider than your shoulders, place your hands on your belt. Squatting slightly at the knees, make a slight turn to the right and at the same time transfer the weight of the body to the right leg as well, when turning, take a sharp, short breath through your nose. Straighten up.

Now, sit down again, turn the body to the left, at the same time transferring the weight to the left leg and breathing in through the nose. Don't lift your feet off the floor. The movements of the knees are springy and light, there is no need to squat deeply, keep your back straight, and the rotation of the body occurs at the waist. Perform 12 sets of 8 rotations with breaths.

Exercise 8. Hug your shoulders

Stand up straight, spread your arms to the sides. Bend your elbows, turn your palms towards your chest. Continue to bring your hands together, while clasping the shoulder with the right palm, and the right axillary region with the left.

The elbows should move parallel to each other, and it does not matter at all which elbow is up and which is down. Bring and spread your elbows at the pace of steps, not forgetting to take a breath with each movement.

After mastering the movement and breathing, the exercise can be slightly complicated. When bringing your hands together, slightly raise your head up, as if grabbing air from the ceiling. Perform 12 sets of 8 movements, not forgetting about short breaks. It is allowed to perform the exercise lying down or sitting on a chair.

Contraindications: after suffering a heart attack, this exercise can be done only after 2 weeks. If it is difficult to immediately perform 8 movements, then they are reduced to 4, after a rest of 5 seconds - repeat.

Caution is necessary for pregnant women, especially after 6 months, and they are not allowed to raise their heads up. You need to work only with your hands, directing your gaze forward. With ischemic disease and heart disease, restrictions are also needed.

Exercise 9. Large pendulum

The exercise combines the two learned above: Pump and Hug Shoulders. Feet should be slightly wider than shoulder width apart. Performing the tilt from the Pump exercise, stretching your arms to the floor. As you straighten up, raise your head up and hug yourself, as in the exercise Hug your shoulders. When tilting and straightening the body, inhale, exhale freely, do not forget about the rhythm of movement. It is allowed to perform the exercise in other positions of the body (sitting).

The limitations for this exercise are all diseases of the spine. Everything must be done with great care, without sudden movements. The slopes are light and incomplete.

Exercise 10

Step your right foot forward a little. We carry out the transfer of the body to the right leg, slightly bending it at the knee. Then we transfer the body to the left leg, not forgetting the springy movements of the knees. With each movement, inhale, exhale arbitrarily.

Now switch legs, put the left forward and repeat 12 sets of 8 breaths.

Exercise 11 Steps

From an arbitrary stance, raise your right leg, bending it at the knee, the toe of the foot stretches to the floor, while slightly squatting on your left leg, inhale.

Raise your left leg, crouching in a slightly springy motion on your right. In the Steps exercise, you can perform 8 sets of 8 movements each. For injuries and diseases associated with blood clots, the exercise is performed lying down.

Exercise 12

From an arbitrary stance, bend your right leg at the knee, as if you want to slap your buttocks with your heel, while doing a light squat on your left leg.

Now bend your left leg at the knee, moving the foot back and doing a springy squat with your right leg. Remember to breathe in with every squat. Do 4 sets of 8 breaths each. The exercise is performed rhythmically, you can turn on the music.

Restrictions: If it is hard or you are sick, do not try to raise your legs high, this applies especially to vascular and cardiac diseases, as well as during pregnancy.

According to Strelnikova, breathing includes all organs and systems in motion, which receives a positive response from the body. The exchange of oxygen at the cellular level is enhanced, which leads to a general recovery.

Master breathing exercises and be healthy!

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Breathing according to Strelnikova is a miracle cure for many diseases that does not require medical treatment. For what diseases is this breathing exercise useful? Why is it called paradoxical? When and what exercises should be done?

The teacher-vocalist Alexandra Nikolaevna Strelnikova developed her respiratory gymnastics with the aim of staging the voice of opera singers. But it turned out unexpectedly that Strelnikova’s breathing exercises not only strengthen vocal cords singers, artists, announcers and lecturers, but also treat a variety of diseases.

The benefits of breathing according to Strelnikova

Gymnastics, developed by A. N. Strelnikova, is useful for frequently ill children. Strengthening metabolic processes, it strengthens the child's body, helps to withstand the attacks of infections.

Respiratory gymnastics by A. N. Strelnikova is also called paradoxical. Why? Yes, because it is performed contrary to generally accepted rules, but it has a strong healing effect.
Paradoxical breathing exercises are practiced for hypertension, bronchitis, bronchial asthma, chronic bronchitis and pneumonia, chronic rhinitis and sinusitis, influenza, heart failure, arrhythmias, osteochondrosis, diseases of the vocal apparatus.

Fundamentals of gymnastics

The two main exercises are tilt and at the same time a sharp breath, bringing the hands together in front of the chest and an active, noisy breath. You don't have to think about exhalation at all. It happens smoothly, softly, quietly during relaxation. Usually, we do the opposite: we exhale when we bend down, and we inhale when we rise. Movement helps breathing.

In Strelnikova, the muscles of the arms and chest do not help the muscles involved in breathing, and they have to work in an enhanced mode. As a result, they get stronger, while gas exchange is activated, and the body is rapidly saturated with oxygen, which has a beneficial effect on the general condition.

When to Exercise

As a treatment, breathing exercises are performed twice a day for 1500 breaths before meals or an hour and a half after it.
As a prophylactic, gymnastics is performed in the morning.
It can even replace general strengthening physical exercises, because it already has a general strengthening effect on the body.
In the evening, gymnastics will help relieve fatigue, relax after a busy day.

Exercises

Note!

According to the observations of A. N. Strelnikova herself, this breathing gymnastics is perfectly combined with recreational jogging, skiing, swimming, sports games, with dumbbells, etc. But here you should not perform paradoxical gymnastics, and in parallel other breathing exercises. The combination of these exercises with yogic ones is especially contraindicated. They are incompatible. It is also dangerous to do them with severe myopia, glaucoma and persistent hypertension.

Content

Lack of oxygen in the tissues of the body leads to the development of chronic diseases. Saturation of cells with this compound helps to strengthen the immune system, destroy pathogens, and activate regeneration processes. The flow of oxygen to the organs intensifies the metabolism, normalizing body weight, the concentration of glucose and cholesterol in the blood. Breathing exercises ensure the optimal functioning of organ systems. Absence side effects and ease of implementation makes it a universal means of preventing many diseases.

What is breathing exercises according to Strelnikova

Breathing exercise Strelnikova is a special set of exercises aimed at increasing the efficiency of breathing processes, saturating cells and tissues with oxygen, restoring the functions of the lungs and bronchi. Gymnastics is based on movements that compress the chest, accompanied by a short, sharp breath. The receptors located on the nasal mucosa are actively irritated, and the sense of smell improves.

Breathing exercises Strelnikova has a wide range of positive effects on different systems of human organs. It contributes to the improvement of the respiratory and genitourinary systems, vision, spine, massage internal organs. The complex of exercises has the following advantages:

availability;
ease of implementation;
no costs for the purchase of additional devices and the creation of special conditions;
no side effects if the recommendations are followed;
rapid achievement of positive results;
universality - suitable for people of any age, with different levels of health;
the ability to combine with other types of activities, drug treatment;
the systemic nature of the effect on the body - all organs are involved in the work.

Indications

neurotic states, depression;
stuttering, loss of voice when singing;
decreased visual acuity (myopia);
organ diseases respiratory system(COPD, bronchial asthma, inflammation of the lungs, bronchi, tuberculosis);
acute and chronic vasomotor rhinitis (runny nose);
colds, allergic diseases (ARVI);
headaches, migraines;
epilepsy;
diseases of the heart and blood vessels (hypertension, dystonia, heart attack, stroke);
endocrine disorders (diabetes mellitus, thyroid disease);
diseases of the musculoskeletal system;
problems with potency (impotence);
overweight, with a sedentary lifestyle, scoliosis;
pregnancy, diseases of the uterus;
smoking, snoring;
postoperative period;
inflammatory skin diseases, dermatitis;

Benefit and harm

The breathing technique according to Strelnikova is used for preventive and therapeutic purposes to combat diseases of a different nature, strengthen the body's defenses. With regular breathing exercises, the following positive effects are observed:

recovery high level body activity, reduced fatigue;
involvement in the work of different organs, muscle groups;
improving the efficiency of the respiratory system, lung capacity;
reduction of nervous tension;
activation of metabolic processes, normalization of body weight.

Negative consequences and side effects in most cases of using gymnastics have not been identified. There are reviews of doctors that prolonged exercise can increase atherosclerotic tissue damage. This negative effect of gymnastics can be prevented by supplementing with endogenous breathing according to Frolov.

Basic principles

For getting maximum effect from breathing exercises according to Strelnikova, certain rules and recommendations must be observed. Before you begin to exercise, familiarize yourself with the following principles:

Breathing exercise should be done every day, morning and evening. One course is 12-15 lessons.
Exercise should be done outdoors or in a well-ventilated area. The ambient temperature should not differ much from body temperature. You can not practice in cold rooms, and in the heat and winter - on the street. The penetration of hot or frosty air into the respiratory tract can cause the development of diseases of the lungs and bronchi, attacks bronchial asthma.
The basis of gymnastics is a forced breath, carried out with the active participation of the diaphragm. The wings of the nose at the same time tend to cling to the median septum. During the lesson, you need to concentrate on respiratory movements, count their number.
Inhalation should be fast, noisy, energetic, through the nose, exhalation - passive, without muscle tension, through the mouth. Sharp exhalations may lead to hyperventilation.
In one session, you need to take 1500 active breaths in the rhythm of a military march. The number of repetitions should be a multiple of 4 or 8. Exercise should be done before the morning or evening meal or an hour after it.
It is desirable to perform classes in a standing position, children, the elderly, pregnant women can do exercises while sitting or lying down.
Important is good mood and cheerful state of mind when charging.

Breathing exercises Strelnikova

The basis of training according to Strelnikova is the combination basic exercises. When performing them, the breaths should be deep, sharp, through the nose, and the exhalations should be calm, smooth, through the mouth. Each exercise is performed in 12 sets. The frequency of breaths is 100-120 per minute. The main exercises include the following movements:

Hands. Starting position: standing, feet shoulder-width apart, back straight, arms bent at the elbows, palms facing up. It is necessary to take 4 rhythmic breaths, while clenching your palms into fists. Then rest for 4 seconds, relax, lowering your hands, exhale smoothly through your mouth. Return to starting position. Repeat the exercise 24 times.
Shoulder straps. Beginning: standing, back straight, legs shoulder-width apart, arms slightly bent at the elbows, hands clenched into fists, touching the stomach. On inspiration, you need to forcefully push your fists down along the body, tensing your muscles. As you exhale, relax, return your hands to their original position. Eight breaths alternate with four seconds of rest, exhalation. Repeat 12 times - this is one approach.
Pump. Starting position: standing, back straight, feet shoulder-width apart, arms lowered along the body. While inhaling, you should lean forward, stretch your arms to the floor, not reaching it. On the exhale, you need to straighten up not to the end. For 1 minute, repeat the slopes 100 times, controlling breathing. One minute of class corresponds to one approach.
Cat. Initial posture: standing, back straight, legs set already shoulders, arms extended along the body. It is necessary to sit down slightly, make a turn to the right with the body, inhale sharply. Then, as you exhale, return to the starting position. Do the same to turn left. Hands during the exercise imitate grasping movements. Repeat the turn in both directions 8 times, which corresponds to one approach.
Shoulder hug. Starting position: standing, arms bent at the elbows, raised to shoulder level. During a sharp breath, you need to hug yourself by the shoulders, while not crossing your arms. On exhalation, return to the starting position. Repeat 4 times (1 set).
Big pendulum. Starting position: standing, back straight, legs at a distance of already shoulders, arms freely lowered. While inhaling, you need to lean forward, stretch your arms to the floor, stretch down. Next, you need to straighten up as you exhale, clasp your shoulders with your hands, inhale again. Return to the starting position while exhaling air. One approach is 8 repetitions.
Ears. Starting position: standing, back straight, legs at a distance of already shoulders, arms extended along the body. It is necessary to make a strong tilt of the head to the right in order to touch the shoulder with the ear, inhale sharply. Next, you should return to the starting position, exhale. Then tilt your head to the left, take a second breath. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
Head turns. Starting position: standing, the back is straight, the legs are already shoulder-length, the arms are freely lowered. On an inhale, turn your head to the right. Return to starting position, exhale. Turn your head to the left while inhaling again. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
Rolls. Starting position: standing, back straight, arms bent at the elbows, slightly pressed to the sides, the left leg is set forward, the right leg is set back. Should shift body weight to the front standing foot, right at the same time bend and rest on the toe. Squat on your left leg while inhaling, then straighten it while exhaling. Transfer the weight to the right leg and squat on it, inhaling again. Return to starting position. Repeat 4 squats on each side (1 set).
Small pendulum (head). Starting position: standing, back straight, legs are already shoulders, arms extended along the body. Tilt your head forward, look down, take a powerful breath. As you exhale, return to the starting position. Then tilt your head back, on a second breath look up. Start the exercise again. Perform 4 tilts forward and backward during one approach.

Gymnastics for preschool children

Breathing exercises according to Strelnikova have a beneficial effect on the development of children, improve their posture, flexibility. In this case, you should start practicing with three basic exercises (“Palms”, “Shoulders”, “Pump”), performing them 2-3 times in 2-3 sets. Further, it is recommended to add one new movement every few days as the child's body strengthens.

The first classes can be carried out from 3-4 years. In case of redness or blanching of the skin of the child, the lesson should be stopped immediately. Exercise is recommended to be carried out half an hour before breakfast or dinner. Avoid exercising before bed. During the exercises, adults should constantly monitor the correctness of their implementation.

For the nose

Strelnikova's breathing exercises help speed up recovery from a runny nose, sinusitis. Before class, it is necessary to thoroughly clean the nose, to free the airways from mucus as much as possible. During the exercise, you can blow your nose as needed. At the heart of the classes is the implementation of basic movements. Gymnastics is carried out until complete recovery twice a day.

You can add the exercise "Eights" to the complex. Starting position: standing, feet shoulder-width apart, arms arbitrarily positioned, relaxed. It is necessary to bend as far forward as possible, while the back remains straight. Then you need to inhale, hold your breath for 8 seconds. On exhalation, return to the starting position. Do 10-12 sets of 4 reps.

For weight loss

The respiratory system according to Strelnikova contributes to the acceleration of metabolism, which has a positive effect on the normalization of weight. For achievement best results all movements must be performed quickly, rhythmically. Each exercise is performed in 12-15 sets with 3-5 second breaks between them. One session of gymnastics should last at least 40 minutes. Breathing exercise does not replace sport, but complements it.

To get rid of excess weight the emphasis is on the movements “Pump”, “Hug your shoulders”, “Palms”, “Ponytails”, “Cat”, “Big pendulum”. effective exercise for weight loss is the movement "Steps". There are 2 varieties of it, which can be performed in turn, inserting into the base complex:

Front step. Starting position: standing, back straight, legs at a distance of already shoulders, arms arbitrarily positioned. Bend your left leg, raise it as high as possible, trying to reach your stomach with your knee. At the same time, pull the toe down. On an inhale, squat down on your right leg. As you exhale, return to the starting position. Repeat the exercise on the other leg. Do 12 sets of 8 reps on each side.
Back step. The starting position and the principle of execution are the same as in the previous exercise. The leg is bent back, not forward, the heel should touch the buttocks.

For asthma

Strelnikova's set of breathing exercises helps to stop asthma attacks. Regular execution charging reduces breathing problems, improves well-being, normalizes gas exchange processes in the lungs. In the treatment of bronchial asthma, the exercises “Pump”, “Big pendulum”, “Hug your shoulders” are effective. The rest of the movements are added as the muscles strengthen. chest and the press.

Can be strengthened respiratory complex exercise "Swinging". Starting position: standing, back straight, legs shoulder-width apart, slightly bent, hands on hips. Within 1 minute, you need to make translational movements of the pelvis back and forth, accompanying them with sharp breaths and smooth exhalations at a frequency of 100 breaths per minute. Repeat the exercise 12 times with breaks of 7-10 seconds.

Gymnastics according to Strelnikova in 8 minutes

To effectively combat diseases, you should perform a set of exercises according to Strelnikova every day for eight minutes. The general strengthening program includes all basic movements(“Palms”, “Pogonchiki”, “Ears”, “Pump”, “Pendulum”, “Rolls”, “Cat”). One exercise is performed in 12 sets (8 breaths each). The order of movements is determined independently, may vary depending on the preferences of the performer. The optimal course is to perform exercises twice a day for 2-4 weeks, followed by rest for several days.

Doctors advise to adhere to the following schedule during classes:

1-2 days - each exercise is performed in 24 sets of 4 repetitions each with breaks of 7-10 seconds between them;
3-4 days - 12 sets of 8 repetitions, breaks of 7-10 seconds;
5-6 days - 6 sets of 16 repetitions, breaks of 10 seconds;
7-8 days and beyond - 3 sets of 32 repetitions, breaks between them for 10 seconds.

Contraindications

In the presence of diseases in the acute or chronic phase, it is recommended to consult with a specialist before starting classes. It is forbidden to perform exercises under the following conditions:

diseases accompanied by an increase in body temperature;
general malaise;
severe systemic pathologies (oncological diseases, stroke);
acute thrombophlebitis, thrombosis;
internal bleeding;
kidney stones, liver;
high degree of myopia, glaucoma;
osteochondrosis, head and spine injuries.

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How to breathe according to Strelnikova's method

Before we begin to study the breathing technique according to Strelnikova, we need to learn four important rules. These rules are the fruit of observations in nature. Mentally imagine how our ancestor breathed a long time ago: he constantly sniffed the air.

Due to this, in the conditions ancient world primitive man could navigate in the environment, in this he was actively helped by his keen sense of smell.

The basis of Strelnikova's breathing exercises is the active inspiration of the ancestors, and the exhalation goes away spontaneously (reflexively). Greetings to all friends of the blog site

– four rules for success

● Rule one:

- we think anxiously: “It smells of burning, anxiety!”. At the same time, noisily and sharply, we sniff the air all over the room, as if a dog had attacked a trail. We try to do it as naturally as possible to achieve the result.

A gross mistake of modern trainers is to take a deep breath (pull it) in order to gain more air (oxygen) at the same time. recommends always taking a short, like an injection, breath - active and natural, while we think only about the breath.

● Rule two:

Remember that exhalation is the result of inhalation. Having learned this rule, we do not prevent the exhalation from leaving after each breath taken - as much as you like, as you like, but it is better not with your nose, but with your mouth. We do not help exhale, but only think: “It smells of burning! Anxiety!".

We observe that the breath goes simultaneously with the movement. Conclusion of the second rule: we carefully monitor the simultaneity of breaths with body movements, without preventing spontaneous exhalation from leaving.

● Rule three:

- we repeat the breaths as if we are trying to pump up a tire (tube, ball). While inflating the lungs, like tires, we enter the pace and rhythm of our favorite dances and songs. Musicians know that the phrases of dances and songs go on 8, 16 and 32 beats.

This means that such a count has a physiological justification, so we train breaths and movements at marks 2, 4 and 8. We take 96 breaths for a hundred, 960 for a thousand.

- the standard for one lesson is 1000-1200 breaths, but more is possible - 2000 breaths. Between doses of breaths we pause for 2-3 seconds, at the same time, the time between exhalations is longer than breaths due to the fact that we do not help exhalation (it takes longer).

● Rule four:

- we take in a row as many breaths as we can easily do at this moment; sick people are recommended to take breaths in series of 2, 4 and 8 while lying or sitting, healthy people - 8, 16 and 32 breaths while standing.

After a three-week workout, we can move on to 96 breaths (conditionally "hundred"), if at the same time we feel light.

- the norm of this lesson is twice 960 breaths each (conditionally "thousand"). This condition cannot be met by patients suffering from a severe form or who have undergone; for this group of patients it is enough to make 600 breaths.

The lesson should be repeated up to five times a day, it is especially important to “pump up” the furs of the lungs an hour before bedtime - this is a chance for a sound healthy sleep.

- the frequency of breathing exercises according to Strelnikova is directly proportional to our well-being: the worse it is, the more often we do gymnastics, but at the same time, the frequency of rest is lengthened.

Reaching 4000 breaths a day is not recommended right away, but gradually throughout the day is a good norm for improving the respiratory system and the body as a whole. With a good workout, you can meet 2000 breaths in 35-37 minutes, this time should not be reduced;

- thus, before starting gymnastics, we must learn these rules by heart.

Breathing according to Strelnikova - "Pendulum", "Cat", "Pump" and other methods

● We study the respiratory complex according to Strelnikova. First, a warm-up. We return the natural mobility of the nostrils. We stand straight, hands at the seams, feet shoulder-width apart. We take loud breaths throughout the room - short, like an injection, sniffing at the same time.

We are free, we are not ashamed of anything. At the moment of inhalation, the wings of the nose connect, and do not expand. Imagine that you are holding a rubber bulb to squirt water out of it. That is, we clamp the wings of the nose so that they “splash” air into the lungs.

● We train for 2 and 4 breaths in a row at the pace of a walking step. We take a hundred breaths. More is possible, but at the same time we must feel that the nostrils, moving, obey us. Instant, like a prick breath. Imagine: “It smells of burning. But from where?

● "Pump". We pick up a stick or a folded newspaper and imagine that this is a pump handle. We begin to “pump up” the car tire: inhale - in lowest point tilt, the tilt is over, along with it, and breath. We do not raise our heads, we look down at our “pump”.

● "Hug your shoulders". We raise our arms at shoulder level, bend them at the elbows. Turning the palms towards us, we put them in front of the chest, slightly below the neck. We begin to throw our hands towards each other so that the right one hugs the left armpit, and the left one hugs the right shoulder; Hands are running parallel to each other.

With each throw, when the hands come closer together, we repeat noisy short breaths. At the same time, we think: “We are clamping the place where the disease has expanded.” Shoulders help inhale.

● "Cat". Legs shoulder width apart. We imagine a cat crouching to catch a sparrow, we repeat its movements, slightly squatting, turning either to the right or to the left.

In this case, the weight of the body is transferred to the left, then to the right leg. We sniff the air noisily on the left, on the right, at the pace of steps. Two times for 96 breaths, and more. These exercises stop an asthma attack.

● "Big Pendulum". A continuous movement similar to a pendulum: “Pump” - “Hug your shoulders”, “Pump” - “Hug your shoulders”. We follow the pace of steps. We lean forward, hands go to the ground - inhale, lean back - hands hug our shoulders - also inhale. Forward - back, inhale - inhale, tick-tock, tick-tock, just like a pendulum. Two times 96 with "Pump" and 96 with "Hug your shoulders."