Good day, dear friends and fans of a healthy lifestyle! Not many people know, but with help correct breathing and systems of rhythmic inhalation and exhalation can treat many diseases. One of the most effective and paradoxical healing methods is Strelnikova's breathing exercises, the video with the lessons of which can be viewed on our website.

Alexandra Strelnikova is not a doctor, but a famous opera singer who faced health problems and was forced to leave the stage. But the woman did not lose optimism and inspiration. She began to look for ways to solve the problem, and found them, becoming the author of a revolutionary treatment system.

Her student and follower was Dr. Mikhail Nikolaevich Shchetinin. Just below you will find his video with a personal lesson for 12 minutes and a group in unison for 24 minutes.

In what cases is the technique effective?

The Strelnikova method allows you to improve the body in general. Its benefits are invaluable for children and the elderly, as well as middle-aged men and women with health problems and during pregnancy. Before you start learning full complex exercises in pictures or videos, it is necessary to study the indications and contraindications for classes.

Often people are interested in what diseases gymnastics treats? Initially, it was created for vocalists and solving problems with breathing, voice, heart. But over time, its positive effect on other organs and systems became clear.

Today, the technique is indicated for the treatment of:

• COPD;
• cardiac arrhythmias;
• hypertension;
• chronic bronchitis;
• bronchial asthma;
• sinusitis;
• pneumonia;
• emphysema;
• runny nose;
• thyroid diseases.

Also, doctors' reviews confirm that the method is effective for stuttering, adenoids, and coughing. It is often used for weight loss of the abdomen and in a number of other cases.

The list of contraindications is minimal. It is forbidden to do gymnastics for people with a risk of bleeding, as well as during an exacerbation of infectious and chronic diseases. The benefits and harms of Strelnikov's technique are incomparable, but in order to exclude complications and health problems, be sure to consult an experienced therapist before mastering the technique.

Features and order of training

It will not be difficult to master the essence and rules of the methodology for conducting classes for beginners. The rules for doing gymnastics are simple. There are exercises that must be performed in a certain sequence. But the first thing you need to know is how to breathe properly.

During each exercise, you need to take a deep, sharp and noisy breath through your nose 4 times. This is followed by a pause for 2-3 seconds and 4 nasal exhalations. It is very important to inhale loudly so that the sound can be heard throughout the room. In this case, the lips should be slightly compressed, but not too much. Exhalation is as passive as possible, quiet and calm. During breathing, the shoulders do not participate, watch the position of the body and facial muscles, do not grimace.

At the first stages of classes, dizziness may appear. This is due to intensive breathing and the active flow of oxygen through the lungs into the blood. In total, gymnastics consists of 11 exercises:

"Palms". We perform standing or sitting. The back is straight, the gaze is directed forward. The arms are bent at the elbows, the palms are open in front of you. It is necessary to take 4 breaths at the same time squeezing the palms into fists, making grasping movements. We perform 24 repetitions 4 times.

"Leaders". Starting position - we stand straight, palms are clenched into fists and pressed against the abdominal wall at the level of the press. Inhaling, you need to make a sharp push with your fists down, then return to the original position. We repeat 12 sets of 8 times.

"Pump". First, we stand straight, arms lowered down, feet shoulder-width apart. Bending down, take a breath, then slightly rise and again go down as far as possible. The area of ​​shoulders and arms is relaxed. Your movements should resemble the movements of a person pumping a wheel in a car. Do 12 repetitions.

"Cat". We stand straight, then perform a turn with a half squat. At this moment, we take a short breath and perform grasping movements with our hands. We turn to the left, then to the right. The knees are slightly springy. We perform 12 times.

"Hugs". We sit or stand straight, palms raised to the shoulders, arms bent at the elbows. We sharply make a grab, as if we are trying to hug ourselves by the shoulders. Each movement is accompanied by a breath. Hands walk along a parallel path. Don't open your arms too wide. We do 12 sets of 8 times.

"Big Pendulum". Accept starting position- stand straight, hands folded on top of each other and are at chest level. We sharply lean forward, then without stopping, rise and lean back. We do 12 approaches.

"Rotations". We stand, the body is relaxed, the arms are located along the body. You need to turn your head to the right (simultaneously inhale), then to the left. The neck is not tense, moves smoothly and measuredly.

"Ears". We stand in the same position as in the previous exercise. But now we are tilting our heads to our shoulders. We stretch the ear first to the right, then to the left shoulder.

"Small pendulum". We continue to stand straight. Tilt your head forward, then back. In each position - breath.

"Rolls". We stand straight, one leg is laid back. The hands are clenched into fists and held at the level of the abdomen. We shift the weight on one leg, then on the other. It is necessary to squat on the supporting leg at the same time as inhaling.

"Steps". First, we stand straight, then we bend one leg at the knee and raise it to the level of the abdomen, bend the other slightly and inhale noisily. Then we return to the initial position and repeat the exercise on the second leg.

Watch the YouTube video that we talked about at the beginning of the article:

Sometimes people are interested in how much exercise to do to see the effect? Treatment gives a positive result with the correct execution of gymnastics in a few weeks. A person feels lightness, a surge of energy and Have a good mood, there is an improvement in well-being. In parallel with classes, try to change your lifestyle - walk more in the fresh air, play sports, eat fruits and vegetables, and avoid stress.

Now you know how useful the technique is and why it helps people. Learn the theory and start practicing. The Me and Fitness team wishes you good luck and good mood. If our article has been useful to you, share it with your friends on social networks. networks. Maybe one of them is looking for a simple and affordable way to home therapy. Thanks in advance to everyone who responded to our request. See you soon!

Strelnikova's mother began to create this extremely exceptional set of breathing exercises in the 30s of the last century. Her goal was to create a set of gymnastic breathing exercises that would help cure asthma. After a while, Alexandra Strelnikova herself, using the achievements of her mother, began to develop inherited knowledge.

The result of the joint work of their family duet was breathing exercises, which were rather difficult to surpass in effectiveness, and which helped return the lost voice, healed the respiratory organs, heart, blood vessels, digestive system, nervous disorders, sexual and dermatological problems, psellism, obesity.

And although this technique, called controversial much later, was officially recognized by medicine only in 1973, many Soviet performers successfully used it.

The general basis of Strelnikova's warm-up is a quick and powerful breath (necessarily through the nose) and passive exhalation, performed arbitrarily. Inhalation of air is accompanied by dynamic contractions pectoral muscles. It is thanks to this that the amount of oxygen in the tissues increases, which helps to improve health. In addition, the work of the respiratory muscles is activated.

The results will be felt almost immediately. After ten minutes of exercise, breathing will be easier, strength will appear, mood will rise and performance will improve.

Breathing exercises involves the implementation of eleven training exercises, while they are divided into an introductory part and a main part. To begin with, it is worth learning the first three exercises based on breathing. After that, for each lesson, you will need to connect one more exercise daily. And so on, until you reach the final, eleventh, task.

Introductory part of breathing exercises from Strelnikova

1. Warm-up exercise "Palms".

To begin, we take 4 loud nasal breaths. Pause for 5 seconds. And again 4 breaths. So you need to repeat 24 times, that is, in the end you must take 96 breaths (the so-called “hundred” of Strelnikova).

At first glance, everything seems very primitive, but for correct execution exercises "Palms" you need to follow a number of rules:

- inhaled through the nose, exhaled through the mouth - easily, inaudibly and barely perceptible;

- do not hold the breath or push it out;

- active and noisy, so that it can be heard throughout the room, breath - your thoughts should be fixated on this. Exhalation, on the contrary, will be passive and quiet, you should not think about it.

- inhaling, just slightly close your lips, while not squeezing them tightly, everything should be natural and without tension;

- before exhaling, open your lips - so the exhalation will pass freely, inaudibly and naturally;

- you need to inhale, without grimacing, and without leaving your stomach;

- shoulders in the process of breathing are not involved in any way - it is forbidden to raise and lower them;

Do not focus on where to direct the inhaled air. Just imagine that you are sniffing it - quickly and loudly, like slapping palms together.

You can perform this exercise both standing and sitting.

An impeccably performed exercise “Palms” should fill the body with oxygen, so a slight dizziness may occur out of habit. You should not worry - this is a completely predictable reaction of the body to oxygen saturation.

To begin with, we make the "eight" - 8 non-stop breaths. After that, rest for 5 seconds. We repeat the eight. In total, you must repeat a block of 8 breaths with five-second breaks 12 times. And again, Strelnikova’s “hundred” is formed - those same 96 breaths.

You need to take 8 breaths again and rest for 5 seconds. Repeat 12 times.

You need to start classes with these three tasks. It is worth allocating at least 10-20 minutes for this - this is exactly the duration of the introductory lesson.

It is necessary to perform gymnastics in the morning and in the evening. At the same time, adjustments need to be made to the “Palms” exercise in the evening - if in the morning you have to take 4 breaths, in the evening their number should be increased to 8, and the number of repetitions will be 12.

On the second day of classes, you will already be doing 4 exercises - the “Cat” exercise will be attached to the three introductory ones.

• "Hug your shoulders"
• "Big Pendulum"
• "Head Turns"
• "Ears"
• "Pendulum Head"
• "Rolls"
• "Steps"

When you are retrained from the category of beginners to professionals, it will be possible to increase the number of breaths. To begin with - up to 16, and then up to 32. At the same time, the time of respite remains unchanged - from 3 to 5 seconds. That is, 16 breaths, 3-5 seconds to rest, again 16 breaths, etc.

As the number of breaths increases, the number of repetitions decreases. So, if you begin to take 16 breaths through your nose, then you will need to repeat them 6 times, if you take 32 breaths - the number of repetitions is 3. The total should always come out 96.

If you have increased the number of breaths to 32, the pause can be extended if necessary up to 10 seconds.

Do not neglect these small breaks - they will help gymnastics be productive. Without following these rules, classes according to the Strelnikova method will simply cease to be effective.

And again, we recall the rules that must be observed before you do the main part of the Strelnikov exercises:

- we concentrate only on active nasal inhalation - we train a sharp, loud and short breath. Like clapping hands.

- exhalation through the mouth should not be delayed or pushed out. Exhalation passes silently, passively.

- all movements are performed on inspiration;

- breathing exercises provide for the observance of the rhythm of the drill step when inhaling and exhaling air;

- Classes can be held in a sitting, standing or lying position.

Breathing gymnastics archery exercises in pictures

Starting position (IP): stand straight.

The arms are bent at the elbows (we point the elbows down), palms - "look" forward. Eventually it should be similar to the psychic pose.

In this position, it will be necessary to make fast, uninterrupted and noisy nasal breaths, accompanied by synchronous squeezing of the palms (as if you are grabbing onto something). They took 4 such breaths with simultaneous characteristic grasping movements, rested for up to 5 seconds, while lowering their hands, and repeated again. And so 24 times (do not forget about Strelnikov's "hundred").

This activity can also be done sitting or lying down.

At first, symptoms of dizziness may appear, but you should not worry. You can change the position, for example, continue sitting, or pause for 10 seconds. After a few days of practice, this will pass.

IP: we stand up straight, fingers clenched into a fist, pressed to the stomach in the zone of the belt.

We take 8 breaths in a row with eight simultaneous pushing of the fists to the bottom, straightening the arms completely and without using the shoulders. As if you are stretching your fists to the floor. We return the hands to the IP and inhale again.

In total, you should get 8 breaths and 8 movements. Repeat 12 times.

IP: we stand up straight, we place our legs a few centimeters narrower than the width of our shoulders, our arms are relaxed at the seams.

Now we easily bend down and stretch our hands to the floor, but do not touch it.
Bending down, at the same time we take a breath. At the same time, you need to inhale already in the second half of the slope - quickly and loudly. The inhalation should end with the inclination. After that, we rise again (but do not straighten) and repeat the tilt and breath. All movements should be rhythmic and synchronous, you should not bend low - maximum to the level of the belt. The back should be slightly rounded, the head should be lowered down. It should all be like pumping up a car tire. And don't forget about the rhythm of marching.

In the absence of restrictions on this exercise, it should be done 12 times. Thanks to him, sometimes it is possible to stop a heart attack, asthma attacks and pain in the liver.

Restrictions for the "Pump" exercise:

1. Injured spine.
2. Severe head injury.
3. Increased pressure (cranial, ocular, arterial).
4. Chronic osteochondrosis and radiculitis.
5. Stones in the kidneys, urinary, liver.

If any of the above bothers you, then keep an eye on the slopes - they should not be carried out too low. In this case, the breath should be carried out as expected - quickly, sharply and loudly. We also exhale correctly - passively, with a half-closed mouth.

IP: we stand straight, place our legs together or at a very small distance, bend our arms at the elbows and raise them to the level of the belt. In this case, the palms look down, the hands are relaxed.

Watch your feet - they can not be torn off the floor.

Now you need to dance half-squat and at the same time turn your torso to the right. At the same time, we take a breath. Then we make a similar turn, but already in left side. We exhale arbitrarily, but when you returned to the IP. During execution, the knees should bend and unbend a little - easily and springy. You don't need to fully squat.

When you turn, you need to perform grasping movements with your hands. The back is straightened, and the turns are carried out in the waist area.

We repeat 12 times.

IP: we become, bend our arms at the elbows and raise them to the shoulders.

As you inhale, you need to throw your arms out with force, as if you are trying to wrap your arms around your shoulders. Exhale as you spread your arms. You don't need to spread them too far.

Normally, you need to take 8 breaths-movements 12 times. IP can also be anything.

Restrictions for the exercise "Hug your shoulders":

1. Postponed heart attack.
2. Ischemic heart disease.
3. Congenital heart disease.

In these cases, start the exercise after two weeks of training. If you are concerned about well-being, then the number of breaths should be reduced to 4 or even 2.

For women, the exercise needs to be slightly changed from the 6th month of pregnancy. The head should not lean back. Only hands should work, keep your back straight, look straight ahead.

IP: we stand straight and place our legs a little narrower than shoulder width.

We lean forward, trying to reach the floor with our hands and at the same time taking a breath. We exhale along with straightening, after which we bend in the lumbar region and lean back. At the same time, we clasp our shoulders with our hands and take a nasal breath. Exhale between breaths. Repeat 12 times. You can perform the "Big Pendulum" while sitting.

Limitations for this exercise:

1. Osteochondrosis.
2. Spinal injury.
3. Spondylolisthesis.

With these diseases, it is necessary to control the range of deflections - the slopes should be insignificant.

This exercise should be connected when the previous five exercises have been well mastered and, if performing them, you do not feel pain or discomfort. When they are given to you without difficulty, begin to engage in the "Big Pendulum". To begin with, inclinations should be done slowly, gradually increasing the range of motion as it is mastered.

IP: same as above.

Rotate your head to the right while inhaling. Without stopping in the middle of the movement, turn your head to the left and also inhale.

The neck should be relaxed, exhale through the mouth after each breath.

Run 12 times.

IP: same as above.

We tilt our head slightly to the right, as if trying to touch our shoulder with our ear, inhaling through our nose in parallel. Then the same movement to the left side.

Performing tilts, the head should sway slightly, and the gaze is directed forward. It's kind of like Chinese bobbleheads.

Remember: the movement is inhalation, exhalation is passive through the parted mouth.

Norm - 12 times.

IP: same as above.

Lowering your head down (while looking at the floor), we take a quick sharp breath. Picking up head (looking at the ceiling) up, lean back a little and also inhale. Exhalations are made arbitrarily between breaths.

Repeat 12 times.

Restrictions for the exercise "Pendulum head":

1. Vegetovascular dystonia.
2. Recent traumatic brain injury.
3. Epilepsy.
4. Increased pressure (intraocular, intracranial, arterial).
5. Osteochondrosis in the cervicothoracic region.

In the presence of such problems, try not to jerk your head sharply, bowing your head not much, while remembering to inhale loudly, quickly and sharply.

You can perform the exercise for greater comfort while sitting.

IP: stand up straight, left leg push a little forward, and move the right back.

And now you will need to transfer your weight to your left leg. During this, the body and leg should be straightened. After that, we bend the right leg and put it on the toe so that it can help maintain balance, while not fully leaning on it. Half-squat on the left leg while inhaling. Immediately after the squat, we straighten the left leg and transfer the center of gravity to the other leg (keep the body straight) and squat again while inhaling.

1. We squat on the breath.
2. We move the center of gravity to the supporting leg (the one on which we will squat).
3. Squat-inhale, straightening the legs with a simultaneous roll from foot to foot.

Perform 12 squats, then change the position of the legs, making the supporting right leg. Also repeat 12 times.

Front steps.

IP: we stand straight, placing our legs already shoulder-width apart.

We pull the left leg to the stomach, while bending it at the knee (below the knee, the leg is straight, the toe is extended) and we squat in parallel on the right leg. All this is done on inspiration (quick, loud and sharp). We return the legs to the IP. Repeat the exercise, now raising the right leg. During the exercise, the body is kept straight. Take 8 breaths-movements 8 times.

Restrictions for front steps:

1. Coronary artery disease.
2. post-infarction condition.
3. Congenital heart disease.
4. Diseases of the heart and blood vessels.

With such diseases, you should not lift your leg too high.

With injured legs, thrombophlebitis, it is better to perform an exercise with IP while sitting or lying down, to control every movement. You can extend the pause up to 10 seconds.

You should not raise your knees high and with stones in the urinary system or pregnancy.

Back steps.

IP: same.

We take back the left leg, bent at the knee. At the same time, we squat on the right leg. All this must be done while inhaling. Exhaling, we return the legs to the IP. We repeat the exercise, moving the right leg back.

The back step can only be performed with the IP standing. The number of repetitions is 4 sets of 8 breaths-movements.

What to choose: Strelnikova breathing exercises or athletic gymnastics?

The video below will help. Practice has shown that athletic warm-up exercises have a much greater healing effect on the body than Strelnikov's gymnastics.

Video on this topic

Classes should start from the first 3 exercises of the complex.

INTRODUCTORY LESSON

First exercise « palms» - warm-up. All exercises are described in the main complex, see below).

During execution, it is necessary to do 4 noisy nasal breaths. Then (3-5 seconds) pause and again in a row without stopping 4 noisy nasal breaths.

This needs to be done about 24 times (4 breaths), in total about 96 movements (“hundred” by Strelnikova) come out. Exhalation (invisible and inaudible) occurs through the mouth after inhalation through the nose. Exhalations should not be pushed out and delayed! Inhalation is very active, exhalation is rather passive. Think only about the breath, noisy, for the whole room. Forget about exhalation.

When inhaling, slightly close your lips.

A short, noisy breath through the nose is performed with closed lips. It is not necessary to compress the lips strongly when inhaling, they are closed slightly, naturally and freely.

After a noisy, short breath through the nose, the lips open a little - and the exhalation occurs by itself through the mouth (and is not audible). Grimacing while inhaling is absolutely impossible !!! And raise the palatine curtain, sticking out the stomach.

Don't think where will he go air, think that you are sniffing the air very briefly and noisily (like clapping your hands).

Shoulders are not involved in breathing, so you should not raise them. This needs to be monitored!

At the beginning of the workout, you may feel a little dizzy. Don't be afraid! You can do exercises "palms" while sitting (you need to think about the recommendations for VGDM (vegetative-vascular dystonia).

The second exercise "Shooters" 8 breaths are taken without stopping (“eight”). Then 4-5 seconds rest and again 8 breaths. And in this way 12 times (also a “hundred” of 96 movements.

The third exercise "Pump" you need to do 12 times - 8 breaths, rest after each "8" 4-5 seconds. (When performing this exercise, there are certain restrictions that are described in the main complex).

These three exercises take about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening, doing "Palms" do 8 breaths of movements.

On the second day add exercises "Cat“, 12 times for 8 movements.

1. "Hug your shoulders"
2. "Big Pendulum"
3. "Head Turns"
4. "Ears",
5. "Pendulum Head"
6. "rolls",
7. "Steps".

When the exercises are well mastered, their performance should be increased from 8 to 16 breaths, then 32. Rest is maintained for 3-4-5 seconds, but not after the "eights", but after "16" and "32" breaths-movements.

If the exercise is done in 16 breaths, then it is performed 6 times; if 32 breaths, then 3 times. If necessary, the pause can be increased to 10 seconds, but no more.

In the case when you easily take 32 breaths in a row and you are able to do 96 breaths (“hundred”), it is still recommended to rest 3-4-5 seconds after 32 breaths. Otherwise, you can "go too far", and Strelnikova's breathing exercises will stop helping you.

Main complex

Consider the main complex. It is worth repeating the rules that must be observed when performing the first three exercises.

Rules:

1. Think only about inhaling through your nose. Train only breath. Inhale - sharp, short, noisy (clap hands).
2. Exhalation occurs after inhalation independently (through the mouth). Do not delay or exhale exhalation. Inhalation - very active through the nose, exhalation - through the mouth, inaudible and passive. Noise during exhalation should not be!
3. Simultaneously with a sigh, movements are made, and nothing else!
4. In the respiratory gymnastics of the Strelnikova movement, inhalations are performed in the rhythm of a step step.
5. The account is performed mentally, and only by 8.
6. Exercises are allowed to be performed in any position - standing, lying, sitting.

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 squeezing your palms into fists (the so-called grasping movements. Without a pause, take 4 rhythmic, sharp breaths through your nose. Then lower and rest for 4-5 seconds. Then do another 4 noisy, short breaths and again a pause.

Normally, you need to take 4 breaths 24 times.

This exercise can be done in any starting position. At the beginning of the lesson, you may experience dizziness, 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 the 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 a tire")

I.p. - standing, slightly narrower than shoulder width, hands 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 and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - you should not bend 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 quite effective, able to 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. 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 good development 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. Head turn exercise

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 in the middle does not stop, 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, 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, blood 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 along 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"

1) "Forward step".

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 cardio-vascular 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. - too. 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.

Breathing exercises Strelnikova, video lesson

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Have you thought about how you breathe? In life, we use less than half the volume of our lungs, we inhale the air superficially and rapidly. Such an incorrect approach disrupts the vital activity of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis.

The more often we inhale the air, the less oxygen the body absorbs. Without holding the breath, carbon dioxide cannot accumulate in the blood and tissue cells. And this one important element supports metabolic processes, participates in the synthesis of amino acids, soothes nervous system, dilates blood vessels, excites the respiratory center and makes it work optimally.

What is dangerous wrong breathing?

Rapid shallow breathing contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to make up for the excess loss of carbon dioxide, the body turns on the defense system. As a result, overvoltage occurs, which leads to an increase in mucus secretion, an increase in cholesterol levels, narrowing of blood vessels, spasms of bronchial vessels and smooth muscles of all organs.

How to normalize the breathing process?

Enrichment of blood with carbon dioxide is promoted by sleeping on the stomach, fasting, water procedures, hardening, sports loads and special breathing practices. It is also important to avoid stress, overeating, taking medications, alcohol, smoking and overheating, that is, to healthy lifestyle life.

What are the benefits of breathing exercises?

• Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
• Massage of internal organs, improvement of intestinal peristalsis and strengthening of abdominal muscles.
• Concentration of attention and increase of intellectual activity.
• Reduce fatigue, fight stress and.
• A surge of energy, vivacity and excellent well-being.
• Young elastic skin and even weight loss.

Five general rules for performing breathing exercises

1. Start with the lightest, gradually increasing the load.
2. Exercise outdoors (or in a well-ventilated area) and wear comfortable clothing.
3. Don't get distracted during class. For achievement maximum effect concentration is important.
4. Breathe slowly. It is slow breathing that contributes to the greatest saturation of the body with oxygen.
5. Do exercises with pleasure. When unpleasant symptoms stop exercising. Consult with a specialist about reducing the load or increasing the pause between sets. The only acceptable discomfort is slight dizziness.

Types of breathing exercises

yoga practice

Many centuries ago, yogis discovered the relationship of breathing with emotional, physical and mental development person. Thanks to special exercises chakras and channels of perception open. Breathing exercises have a beneficial effect on internal organs you find balance and harmony. Yogis call their system pranayama. During the exercise, you need to breathe only through the nose.

Pranayama is the ability to consciously control breathing and control the energy of the body with the help of inhalations and exhalations.

Kapalabhati - belly breathing

Sit in comfortable posture with a straight back. Close your eyes and focus on the mid-eyebrow. As you inhale, inflate your stomach: relax abdominal wall and air enters the lungs. As you exhale, pull your stomach to the spine, the movement should be active. The chest and upper lungs are not involved in the process. Start with 36 breaths. When you get used to it, bring it up to 108.

Nadi shodhana - breathing through the left and right nostrils

Close the right nostril with thumb, and through the left, inhale and exhale evenly. Perform five cycles (inhalation and exhalation count as one cycle), then change the nostril. Inhale and exhale through two nostrils - also five cycles. Practice for five days and move on to the next technique.

Inhale and exhale through the left nostril, then close it and inhale and exhale through the right. Change fingers, alternately covering the left and right nostrils. Perform 10 breath cycles.

Gymnastics Strelnikova

This gymnastics is designed as a way to restore the singing voice. However, practice has shown that the method of A. N. Strelnikova, based on gas exchange, is able to naturally and effectively heal the entire body. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominals.

The principle of breathing quick breath nose every second during exercise. You need to inhale actively, intensely, noisily and through the nose (while the nostrils should close). Exhalation is imperceptible, it happens by itself. Strelnikova's system includes many exercises, three of which are basic.

Exercise "Palms"

Stand up, bend your elbows and point your palms away from you. Clench your hands into fists while taking sharp and noisy breaths. After completing a series of eight breaths, rest and repeat the exercise - a total of 20 cycles.

Exercise "Carriers"

Place your feet slightly narrower than shoulder width, hands at waist level, palms clenched into fists. As you inhale, lower your arms sharply, unclenching your fists and spreading your fingers. Try to strain your hands and shoulders with maximum force. Do eight sets of eight times.

Exercise "Pump"

Leave your legs in the same position. Inhale noisily, slowly bend over and stretch your arms towards the floor without touching it. Then slowly return to the starting position, as if you were pumping. Do eight sets of eight times.

Buteyko method

According to K. P. Buteyko (a Soviet scientist, physiologist, clinician, philosopher of medicine, candidate of medical sciences), the cause of the development of diseases is alveolar hyperventilation. With deep breaths, the amount of oxygen received does not increase, but the amount of carbon dioxide decreases.

This theory is supported by interesting fact: lung volume of a patient with bronchial asthma is 10-15 liters, a healthy person - 5 liters.

The purpose of this breathing exercise is to get rid of hyperventilation of the lungs, which, in turn, helps to cope with diseases such as bronchial asthma, allergies, asthmatic bronchitis, angina pectoris, diabetes and so on. The Buteyko system includes artificial shallow breathing, delays, slowdowns and difficulty in breathing up to the use of corsets.

The initial stage of training

Measure the control pause - the interval from a calm exhalation to the desire to inhale (so that you do not want to breathe through your mouth). Norm - from 60 seconds. Measure the pulse rate, the norm is less than 60.

Sit on a chair, straighten your back and look slightly above the eye line. Relax the diaphragm, starting to breathe so shallowly that a feeling of lack of air appears in the chest. In this state, you need to be within 10-15 minutes.

The meaning of Buteyko exercises is to gradually reduce the depth of breathing and reduce it to a minimum. Decrease the inspiratory volume for 5 minutes, and then measure the control pause. Train only on an empty stomach, breathe through your nose and silently.

Bodyflex

This is a technique for dealing with overweight, loose skin and wrinkles developed by Greer Childers. Its undeniable advantage is the absence of age restrictions. The principle of bodyflex is a combination of aerobic breathing and stretching. As a result, the body is saturated with oxygen, which burns fat, and the muscles tense, becoming elastic. Start mastering gymnastics with five-stage breathing.

Five-stage breathing

Imagine that you are going to sit on a chair: bend forward, resting your hands on your legs, slightly bent at the knees, push your buttocks back. Place your palms about 2-3 centimeters above your knees.

1. Exhalation. Squeeze your lips into a tube, slowly and evenly release all the air from the lungs without a trace.
2. Inhale. Without opening your mouth, inhale quickly and sharply through your nose, trying to fill your lungs with air to capacity. The breath should be noisy.
3. Exhalation. Raise your head up 45 degrees. Make a movement with your lips, as if smearing lipstick. Exhale from the diaphragm with force all the air through the mouth. You should get a sound similar to "groin".
4. Pause. Hold your breath, tilt your head forward and pull your stomach in for 8-10 seconds. Try to get a wave. Imagine that the stomach and other organs abdominal cavity literally fit under the ribs.
5. Relax, inhale and release your abdominal muscles.

Muller system

Danish gymnast Jørgen Peter Müller calls for deep and rhythmic breathing without pauses: do not hold your breath, do not short breaths and exhalations. The goal of his exercises is healthy skin, respiratory endurance and good muscle tone.

The system consists of 60 respiratory movements performed simultaneously with ten exercises (one exercise - 6 breaths and exhalations). We recommend starting with an easy level of difficulty. Perform the first five exercises slowly six times. Breathe chest and through the nose.

5 exercises to strengthen the muscular corset

Exercise number 1. Starting position: hands on the belt, feet next to each other, back straight. Alternately raise and lower straight legs forward, to the sides and back (one leg on the inhale, the other on the exhale).

Exercise number 2. Place your feet a short step apart. While inhaling, bend back as much as possible (with your head), move your hips forward, bend your elbows and hands clenched in fists. As you exhale, bend down, straighten your arms and try to touch the floor with them. Do not bend your knees while doing this.

Exercise number 3. Close and do not lift your heels. As you inhale, tilt your torso to the left while moving your half-bent right arm behind your head. Exhale and return to the starting position. Repeat the movements to the right side.

Exercise number 4. Spread your feet as far apart as possible. The heels are turned outward, the arms hang freely at the sides. Turn the body: the right shoulder - back, the left hip - forward, and vice versa.

Exercise number 5. Place your feet shoulder-width apart. As you inhale, slowly raise your arms in front of you. Do deep squat on the exhale. Straighten up and lower your arms.

Contraindications

No matter how great the benefits of breathing exercises, they should be performed carefully. Before starting any activity, consult your doctor. Gradually move on to increasing the load to avoid the unpleasant symptoms of hyperventilation.

Breathing exercises contraindicated in people after surgery and with certain diseases. Limitations are severe hypertension, a high degree of myopia, a previous heart attack, glaucoma in the acute stage of the disease against the background of hyperthermia, acute respiratory viral infections, decompensated cardiovascular and endocrine pathologies.

Strange but true: the natural process of inhaling and exhaling can make a big difference in your life. Properly selected breathing technique can improve health and provide. The main thing is the desire to learn and a competent approach.

Strelnikova's respiratory gymnastics was developed in our country at the end of the 30s and is a unique author's method of treatment. Alexandra Strelnikova was an opera singer and, having lost her singing voice, together with her mother came up with a special system of exercises to restore it. Gymnastics according to the Strelnikova method is based on taking short and sharp nasal breaths with chest compressions. This set of exercises involves a large part of the body - therefore, it affects many organs and helps with a variety of diseases: bronchial asthma, hypertension, VSD, stuttering, etc. The benefit of this gymnastics also lies in the fact that it can be used to restore nasal breathing in a situation where the patient, even in the absence of any obstructions in the nose, has developed a breath reflex through the mouth.

Strelnikova's technique can be successfully used for the prevention and treatment of diseases both in adults and in children with adolescents. If gymnastics is a method of treatment, then it needs to be done twice a day. And if this is a prevention method, then you need to do it only once: in the morning, as an alternative normal charging, or in the evening to relieve stress after a work or school day.

By practicing this system, you can stop slouching and improve the flexibility of your body. Breathing exercises according to Strelnikova are effective in developing myopia - it is possible to stop visual impairment. "Gynecological complex" Strelnikova has a therapeutic effect in some typical female diseases, such as polycystic ovaries and endometriosis.

Warm up

It is logical that Strelnikova’s breathing exercises for warm-up offer to master first of all. There are only three of them: "Palms", "Pogonchiki" and "Pump".

"Palms". You need to stand up straight and turn your palms away from you forward, without taking your hands far from the body. Then take 4 breaths through your nose at intervals of 3 to 5 seconds. In total, you need to do about 24 repetitions (i.e., in general, 96 movements come out). And to exhale, on the contrary, it is necessary with the mouth, quietly and effortlessly. Nasal breaths should be done without squeezing the lips too much. After inhaling, the lips should be slightly opened, then you will exhale as it should, spontaneously. Also, make sure that your shoulders do not heave during the exercise. Don't be alarmed if you feel a little dizzy at first - it will disappear in the process.

"The chauffeurs". Stand with a straight back and press your hands to your sides in fists. 8 breaths are taken without pauses, then a break for 4–5 s and a repeat. The norm of the exercise is 12 repetitions. While inhaling, forcefully push your hands down, as if throwing something. When you inhale, your shoulders should tense up, your arms should stretch to their full length, and their fingers should spread out.

"Pump". Stand with a straight back, and then slightly bend over. Your back should be round and your eyes should be directed to the floor. Breathe in at the bottom position. Raise yourself slightly, exhaling through your mouth. It is necessary to perform successively 8 inclinations with breaths, then interrupt for 3-5 seconds and do it again. In total, 12 repetitions are required, as in the second exercise. However, there are contraindications to the implementation:

• injured spine,
• traumatic brain injury,
• old osteochondrosis,
• significantly higher intracranial, arterial or ocular pressure,
• kidney, liver stones, bladder stones.

Three warm-up exercises should take 15-20 minutes in the morning and evening. Then master one of the exercises offered by the "Basic Complex" per day.

Fundamentals of gymnastics

Strelnikova's gymnastics is divided into different complexes, but among them the most popular is the so-called main complex, consisting of 10 exercises, not counting the warm-up exercises. Following this method, it is important to remember a few basic rules and always follow them:

1. Inspiration is always jerky, short and noisy. During classes, you need to concentrate only on nasal breaths.
2. Exhalation should be done by itself, without tension, through the mouth. When you exhale, there should be no noise.
3. Each movement takes one breath.
4. The score is always only 8.

It is permissible to exercise standing, sitting, and lying down.

The first exercise will be "Cat". Without taking your feet off the ground, do a shallow, springy squat, at the same time turn to the right and inhale. Repeat this on the left side. Do not bend your back and use your hands to move as if you are grabbing something. A total of 12 repetitions of 8 breaths with movements are required.

"Hug your shoulders." Your starting position is standing, with your arms raised to your shoulders and elbows bent. Make a strong throw of hands, as if you want to hug yourself by the shoulders; inhale with all movements. Do not spread your arms too far apart, try to keep them parallel. You need to inhale 8 times for 12 repetitions. Contraindications for implementation:

• history of heart attack
• heart defects,
• ischemic heart disease.

"Big Pendulum". Place your feet a little less than your shoulders apart. Lean forward with your arms outstretched to the floor with an inhalation. Without any pause, bend back and wrap your arms around your shoulders, also with an inhalation. Remember to exhale only passively. Perform 8 times 12 repetitions. Contraindications:

• injured spine,
• old osteochondrosis,
• displaced intervertebral discs.

Only after the qualitative development of the three warm-up exercises and the first three basic exercises you can start to master the whole complex as a whole. Lengthen your sessions by one new exercise per day.

"Head Turns" Place your feet at a width less than your shoulders. Make head turns in different directions without stopping in the middle and inhale at all turns. Exhale through your mouth. It is necessary to perform 12 repetitions of 8 times.

"Ears". The starting position is the same. Make shallow tilts of the head to the left and right, directing the ear to the shoulder; inhale while bending over. And so 12 repetitions of 8 times.

"Pendulum head". The starting position does not change. With breaths, lower and raise your head, and so 12 repetitions. Contraindications for performance:

• old cervical osteochondrosis,
• traumatic brain injury,
• epileptic seizures,
• significantly higher intracranial, intraocular or arterial pressure.

"Transitions". Step your left foot forward and your right foot back. Bend your right knee and squat on your left leg while inhaling. Immediately change to the right leg, bending the left, also while inhaling. 12 repetitions of 8 breaths.

"Forward step". Stand with your feet a little less than shoulder-width apart and lift your left leg with bent knee to the stomach. Squat on your right leg with an inhalation and straighten back. Do the same with the other leg. 8 repetitions of 8 breaths. Contraindications:

• ischemic heart disease,
• history of heart attack
• heart defects.

If your legs are injured in any way, do not perform this exercise while standing. Do not throw your legs too high during pregnancy.

"Back step". Put your left leg back, crouching a little on your right with a breath. Return to the starting position with an exhalation. Repeat with the other leg. In total, you need to perform 4 repetitions of 8 breaths.

How to study Strelnikova's program correctly

Methodology breathing exercises, which gymnastics offers according to the Strelnikova program, is studied in a certain order. At first, you do only three warm-up exercises - "Palms", "Crosses" and "Pump". On the second day, add "Cat" to them, on the third - "Hug your shoulders", on the fourth - "Big pendulum", then, if you feel the need for it, work out these six exercises. After practicing, add other exercises in turn: “Head Turns”, “Ears”, “Pendulum Head”, “Rolls” and “Steps”.

When you feel that you have mastered the technique of the exercise to a sufficient extent, do 16 breaths instead of 8, and then you can go up to a maximum of 32 breaths in a row. Start any new exercise with a minimum number of breaths. No matter how many times you inhale, your rest should last from 3 to 5 seconds, sometimes up to 10, but no longer. best time for training - morning and evening, before meals or an hour and a half after.

The maximum benefit from training according to the Strelnikova method is possible only when you practice regularly. Dr. Shchetinin, a follower of Alexandra Strelnikova, advises practicing breathing exercises and all your life, making it a habit to keep in constant good shape. Gymnastics Strelnikova, however, has some general contraindications to classes:

• arterial, intracranial or ocular pressure exceeding the norm,
• a high degree of myopia,
• spinal injury,
• the presence of diseases of the cardiovascular system,
• traumatic brain injury,
• fever,
• gallstones and kidney stones,
• old cervical osteochondrosis,
• glaucoma,
• thrombophlebitis in acute form,
• the presence of diseases with internal bleeding.

So be sure to consult a doctor before starting classes according to the Strelnikova method. Greatest Benefit from this type of gymnastics is manifested precisely during classes on an individual approach, taking into account all contraindications and features. This technique also does not tolerate deviations from the order of exercises - they are built according to the principle “from simple to complex”, and therefore the sequence is so important.