Gymnastics by N Strelnikova. Basic principles and benefits of breathing exercises

And when tragedy struck: a talented opera singer of the twentieth century unexpectedly, at the peak of her fame, lost her most precious thing - her voice, she did not give up.

In a “duet” with her mother, Alexandra Severovna, who back in the 30-40s of the last century began developing breathing exercises for the treatment of asthma, Alexandra Nikolaevna continued to develop this knowledge.

As a result, mother and daughter created a unique breathing exercise that not only restored singing voices, but also had a healing effect for a variety of ailments: diseases of the respiratory and cardiovascular systems (including vegetative-vascular dystonia), neuroses, skin diseases, stuttering, sexual disorders in both women and men, as well as smoking, and problems with the gastrointestinal tract.

By that time, the extraordinary founders of paradoxical gymnastics, the Strelnikovs, worked as vocal teachers, giving voice lessons to many famous artists: Lyudmila Kasatkina and Armen Dzhigarkhanyan, Andrei Mironov and Margarita Terekhova, Tatyana Vasilyeva, Larisa Golubkina and others.

Regular Strelnikov gymnasts were used by: Lyubov Kazarnovskaya and Alla Pugacheva, Valery Leontyev and Sofia Rotaru.

What is the essence of the Strelnikova breathing technique?

Only in 1973 was Strelnikova’s respiratory system recognized by official medicine, which was later called paradoxical. Unlike conventional breathing exercises, where special attention is paid to the duration of breath holding and exhalation, this accessible and simple method is based on a forced, powerful inhalation through the nose, while the exhalation remains passive and is performed in any form.

Moreover, Strelnikova’s therapeutic exercises categorically prohibit holding in air or pushing it out of the lungs when exhaling!

At the same time, a powerful, active breath is combined with dynamic compression of the chest during movement, which creates an additional supply of oxygen to the body’s tissues and contributes to its healing. Due to the inverse coordination of breathing and movement, the development of muscles associated with is stimulated.

The effect of such actions can be felt within 10-15 minutes! Breathing becomes easier, lightness appears in the body, a surge of strength is felt, vitality and performance increase, and mood noticeably improves.

Does Strelnikova’s gymnastics have any contraindications?

Despite the high effectiveness and popularity of Strelnikova’s breathing exercises in our country and abroad, it still has certain contraindications:

• Severe pathologies of any organs and systems;

• Acute febrile conditions with high temperature;

• Spinal injuries and brain contusions;

• Old osteochondrosis of the neck;

• Bleeding of various etiologies;

• High blood, intracranial or ocular pressure;

• High myopia;

• Glaucoma;

• Acute thrombophlebitis;

• Presence of stones in the kidneys or gall bladder;

• Serious disorders of cardiovascular activity.

You can answer the question in the affirmative: is the Strelnikova breathing system right for you after a detailed consultation with your doctor.

There have been phenomenal cases when this technique, performed in a gentle manner, alleviated conditions even in bedridden patients!

A set of breathing exercises according to Strelnikova

Before mastering Strelnikova’s gymnastics exercises for the first time, you need to remember a few basic rules:

1. Beginners should learn to inhale noisily, actively, when the wings of the nose involuntarily press against the septum. A powerful, energetic breath should be akin to clapping your hands. So sharply people usually sniff the smell of burning when shouting: “Fire!”

2. Exhalation, according to Strelnikova, should be smooth, natural, removing the remaining air through the mouth. In this case, exhalation should be voluntary, without any effort. The desire to actively exhale can lead not only to disruption of the respiratory rhythm, but also to hyperventilation of the lungs.

3. Exercises that help restore proper breathing must be performed counting. This way, all elements of the technique will be done correctly, and this will help eliminate disruptions in the rhythm.

4. The maximum effect of the exercises is achieved in the rhythm of a marching step. With regular training, you can reach the top when each element of the exercise is completed in less than a second.

5. The movement and inhalation performed are a single “touch” of breathing exercises according to Strelnikova. They must be done simultaneously, but in no case one by one. It does not matter whether the patient stands, sits or lies down. It depends on his condition and the severity of the disease.

7. Between series of performed elements of paradoxical breathing exercises, you need to take no more than a 10-second pause for rest. The class schedule, in this case, will look like this:

Day 1-2: 24 sets or repetitions of 4 breaths with pauses of 7-10 seconds;
Day 3-4: 12 sets of 8 breaths and the same pauses;
Day 5-6: 6 sets of 16 breaths and 10-second pauses;
7-8 days and later: 3 sets of 32 breaths with identical pauses.

8. In addition to the rhythm, it is very important to maintain good spirits and a good mood when performing these exercises. In this way, you can achieve the best effect in improving the health of the body and losing weight, if that is the goal.

For healthy people, Strelnikova’s breathing exercises for weight loss suggest starting all exercises with an intensity of 12 sets of 8 inhalations and exhalations, but after every 4 approaches rest for a 10-30 second pause.

After 30 days of training, rest pauses can be smoothly reduced to 3-5 seconds, provided you feel well (mild fatigue and dizziness may occur due to a temporary oversaturation of the brain with oxygen, but this condition should normally disappear quickly).

Over time, the body will get used to the stress and abundance of oxygen, and it will be easier for you to achieve the desired size. And after that, you can leave a half-hour (or in emergency cases 15-minute) lesson a day to strengthen the immune system and stabilize weight.

There is no need to do all of Strelnikova’s gymnastics exercises at the very beginning. Even a basic complex of 12 training episodes must be divided, having mastered the first three sessions, add one more every day until the full complex.

I. “Palms” or “Fists”. Turn your open palms away from you, and point your elbows vertically down in a bent state. (This pose is often called the “psychic pose.”) We take powerful, noisy breaths, sharply clenching our palms into fists. Repeat 4 times, exhaling slowly each time. After 4 inhalations and exhalations, we pause for 3-4 seconds. Repeat the entire series 24 times.

II. "Epaulettes." I.p. (starting position): stand straight, feet shoulder-width apart. Your shoulders need to be relaxed and your head raised. Clench your hands into fists and place them at waist level. As you inhale, sharply throw your arms down, unclench your fists and spread your fingers. “Epaulettes” - the muscles of the shoulders, forearm and hands should experience tension at this moment. The first series is 8 inhalations and exhalations with a 3-4 second pause. The total number is 12 episodes.

III. “Pump or “Pumping”. I.p., as in ex. No. 2 (you can place your legs wider than your shoulders), lower your shoulders, and extend your arms along your body. Slowly bend over, imagining a pump or crumpled paper in your hands, and inhale sharply and noisily. Then exhale slowly. The series consists of 8 inhalations, bends, and exhalations, and the exercise consists of 12 series. Between them you need to take 3-second pauses.

We add the following exercises one at a time:

IV. "Cat". I.p., as in ex. No. 2, but we place our feet narrower than our shoulders (at a distance of hip width). Relax your shoulders, lower your arms along your body. While inhaling sharply, squat down shallowly, simultaneously turning your body to the right side. At the same time, we bend our arms at the elbows and clench our fingers into fists. Exhaling, we return to IP, and then repeat the exercise in a mirror manner (with a turn to the left). The total number is 12 series of 8 squats-inhalations in each direction.

V. “Hug your shoulders.” I.p., as in ex. No. 2. Bend your arms at the elbows and raise them to shoulder level so that the left hand is above the right elbow, and the right hand is above the left. Then, sharply, while inhaling, hug yourself without crossing or changing your arms. One of the hands will hug the shoulder, the other – the armpit. Exhale slowly when returning to IP. The session consists of 8 inhalation movements, the total number of approaches (sessions) is 12.

VII. "Head turns." I.p. – basic, but feet hip-width apart. Perform alternating turns of the head left and right, without holding it, while simultaneously taking sharp breaths. Exhalation occurs involuntarily through a slightly open mouth. The session includes 8 inhalation movements, with pauses of 3-4 seconds between them. There are 12 sessions in total.

VIII. "Ears". I.p. – the main thing. We shake our heads: to the right - we reach the right shoulder, to the left - the left, taking noisy breaths through the nose with each movement. Do not raise your shoulders, do not strain your neck and body. Reminds me of a tumbler: “Ay-ay-ay!” The number of movements, pauses and sessions is the same as in the previous exercises.

You can move on to the final exercises from the basic cycle: “Pendulum with the head”, “Rolls” and “Steps” when the simplest first 8 are completely mastered.

Breathing gymnastics A.N. Strelnikova is indicated as a method of prevention and treatment (if there are no contraindications) for most people, including even (under the supervision of a doctor).

As a method of treatment: it is performed twice a day on an empty stomach or an hour and a half after any meal.

As a method of prevention: in the morning for vigor and strengthening the immune system or in the evenings to get rid of accumulated fatigue.

Breathing exercises using the Strelnikova method: reviews from experienced people

Due to the great popularity of this technique of proper breathing on the Internet and among ordinary readers of brochures, you can find a variety of opinions about the results of the classes:

Maxim warns that you need to pay special attention to contraindications to any of them. The individual characteristics of each organism are different. And mindlessly following advertising can become dangerous! Self-prescribing fashionable procedures, no matter how useful they may be, can harm your nature.

However, on the advice of doctors, starting with small dosed loads, you can move on to more intense ones and get the maximum benefit from saturating the body’s cells with oxygen.

Sergei: “...Once I came across a brochure describing Strelnikova’s breathing technique. There was no Internet in the country at that time. I was convinced of the effectiveness of this gymnastics very soon, but it’s a pity that laziness prevents me from practicing regularly. Breathing exercises help when you “press.” And even for this, many, many thanks to her! »

Elena writes that she has been practicing an effective technique for 5-6 years, but periodically takes breaks for 2-3 months due to laziness. She likes that when inhaling exercises, the diaphragm contracts, the blood is enriched with oxygen, and all vital processes in the body are normalized. Works out for only 10 minutes in the morning and after work.

The result: excellent mood, loves to sing, voice sounds better, snot goes away in winter, if the stomach, head or something else hurts, then the unpleasant sensations dull or disappear. Metabolism improves, the figure has a wasp waist, muscle tone is strengthened. Recommends it to everyone!

Volzhanka complains that she has long suffered from VGSD (vegetative-vascular dystonia), which was accompanied by neurosis due to frequent stress. She was a frequent patient in hospitals, they prescribed drips with vasodilating drugs, but soon everything happened again.

I became interested in alternative methods of treatment and bought the book by A.N. Strelnikova. Regular exercise without breaks twice a day for 9-10 months cured not only nervous diseases, but also chronic colds. Now she uses this complex only for preventive purposes.

Olga: “... For only 6-7 months, instead of exercising in the mornings, I did Strelnikova’s gymnastics. I'm happy with the result! I’ve lost weight, my respiratory system has been restored, I feel great! I recommend! »

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What is the essence of such breathing

The breathing system that Strelnikova developed (and patented) can be used to relieve stress, and can also be easily combined with walking. It is not always necessary to do gymnastic exercises (I will give a set of breathing exercises below), you can, while walking in the park or outside the city, perform breathing movements at an average pace - eight breaths, rest for about three to five seconds and then eight breaths, in half an hour the body will be saturated with oxygen, and you will also learn to breathe correctly.

Strelnikova’s paradoxical breathing exercises are recommended for use at any time, but the author of the technique, Alexandra Nikolaevna, recommended training in the morning, then the benefits of breathing exercises will be as high as possible.

Results and benefits for the body

1. Blood supply to the pulmonary alveoli and blood vessels improves, which has a positive effect on metabolism.
2. Nervous regulation is restored, the central nervous system works more harmoniously.
3. The drainage functionality of the bronchial system is restored.
4. Nasal breathing stabilizes.
5. Morphological lesions in the bronchopulmonary system are minimized.
6. Inflammation resolves, folded areas of the lungs straighten, lymph and blood supply stabilizes, and congestive manifestations also disappear.
7. The circulatory system is strengthened and lost or impaired functions of the cardiovascular system are restored.
8. Increases immunity and body tone.
9. It should also be noted that the original function of the lungs is restored - in addition to the primitive respiratory movement, the lungs are responsible for gas exchange in the alveoli.

Respiratory system diseases

Skin diseases

Nervous disorders and diseases of the central nervous system

Diseases of the vascular system

In addition to all of the above, breathing exercises using the Strelnikova method allow you to fight stuttering, diseases of the spine, as well as excess weight and bad habits.

Gymnastics rules

1. For each lesson you need to take 1200 “breaths” - inhalations and exhalations.
2. One lesson should take about half an hour.
3. All exercises should be done in three approaches, 32 repetitions in each approach. After each “thirty” you can rest for 3-10 seconds. If it is difficult to perform 32 breaths in a row, then you can take breaks after each figure eight and perform figure eights 12 times.
4. After a month of daily exercise, you can do each exercise not 8 times, but 16 or 32 times.
5. For each lesson you need to perform the entire set of exercises. Strelnikova recommended performing the complex twice a day if you feel normal, and several times a day if you feel unwell.
6. Breathing exercises are done before meals. In some cases, you can perform exercises an hour and a half after lunch or dinner, but in the morning it is best to exercise on an empty stomach.
7. When there is clearly not enough time, you can do not 3 sets of 32 breaths for each exercise, but one set of 32 breaths. In this case, the archery gymnastics will take you 7 minutes.
8. After a month of daily exercise, the effect is felt.
9. You shouldn’t give up gymnastics; it’s best to do it throughout your life.

Introductory lesson

So, first you need to do the “Palms” exercise - sharp, loud breaths are taken, followed by a few seconds of break. Take 4 breaths at a time, the exercise should be performed with the Strelnikov hundred - that is, 24 times with 4 breaths. After each inhalation, exhale through the mouth, imperceptibly. Otherwise, the benefits and harms will be unbalanced and you may harm yourself, so don’t grimace.

With cardiac arrhythmia and problems with the blood vessels of the central nervous system, you may feel dizzy. This is not a bad sign, the main thing is not to be too nervous. In general, if you have heart arrhythmia, you can do exercises, so don’t be afraid and stop exercising.

The next exercise is “Epaulettes”. Here you need to complete 12 eights (to get the Strelnikov hundred).

Another exercise that will help you master the technique is “Pump”. It is performed according to a typical pattern - 12 eights, after every eight breaths - a break. By the way, this exercise has some limitations, I will talk about them later.

This is a basic lesson, it is repeated twice a day, adding a new exercise every day. Once you have mastered the breathing technique, you can begin to increase the number of breaths in one approach.

Full complex

You need to stand up straight, clench your hands into fists and press them to the abdominal part of the body, near the waist. When you inhale, your fists stretch down towards the floor, then you need to return your hands to their original position. It is not recommended to raise your arms above your waist.

Pump

This exercise has some limitations. It must be performed carefully in case of various TBIs and spinal diseases, as well as if there are problems with blood pressure. Don't bend too deeply; just bend slightly. This exercise is very effective and helps overcome bronchial asthma.

Cat

We stand with a straight back, bend our elbows and raise them at shoulder level. As you inhale, you need to cross your arms deeply, hugging yourself by the shoulders. The arms should go parallel to each other, you should not spread them apart; as you inhale, the head leans back slightly.

If a person has diseases of the cardiovascular system, then in the first couple of weeks you should not perform this exercise. For women who are pregnant, after the end of the second trimester, you should not throw your head back - the gymnastic exercise is performed with a strictly vertical spinal column.

Stand straight, place your heels slightly narrower than shoulder width. Then you need to lean forward, stretch your arms towards the floor, inhale and exhale, then without a break lean back (it is acceptable to bend slightly at the lower back), hug your shoulders with your arms. You can also do the exercise while sitting.

You need to master these exercises before moving on to the others.

Turns

Ears (Chinese dummy)

Stand up straight, with your feet shoulder-width apart or slightly narrower, then alternate between “inhaling from the floor” and “inhaling from the ceiling,” while only your head moves.

Restrictions: “Ears”, “Turns” and “Pendulum with the head” must be performed smoothly, especially if there are diseases of the neck, spine or head vessels.

Rifles

You need to squat and inhale at the same time, the center of gravity is on the leg that is squatting, after the squat you need to straighten up, and only then “roll” the center of gravity to the other leg.

After the complex is completed, you need to change your legs (now the right one is forward, the left one is back), and repeat.

Steps (rock and roll)

The back step is performed in the same way, but instead of raising the knee forward, the knee should simply be bent so that the heel is raised towards the buttock.

You need to inhale and perform the movement at the same time.

Look in detail at the video of how Strelnikova’s gymnastics is done in unison in 8 minutes; there are also videos with a full set of exercises designed for 12 minutes and 26 minutes. But this video will show clearly how to correctly perform all the exercises of the complex:

Also useful in case of colds are exercises for children recommended by Strelnikova for bronchial asthma or emphysema. Strelnikova’s therapeutic breathing exercises for asthma will help both big and small - the sooner you start doing it, the higher the likelihood of remission.

Try doing it with the whole family - initially, Strelnikova’s gymnastics helped my mother with hypertension, but literally a week later my mother and I realized that breathing exercises also help with stress. In stressful situations, simple breathing exercises can help. Strelnikova does not always have enough strength and endurance to perform exercises, but breathing a little according to her method is very useful.

Strelnikova’s breathing exercises for weight loss also give incredible results!

Helped me start exercising regularly a book about the technique that Shchetinin wrote. I recommend reading it to anyone who cares about the health of their family.

Strelnikova’s breathing exercises for bronchitis are the first three exercises; they help maintain the bronchi in order and form the basis of daily exercises.

When stuttering in children, it is very important to pay attention to the correct execution of “Hug your shoulders.” This way the child gets rid of muscle tension in the shoulder girdle and relaxes. Strelnikova’s vocal exercises and breathing exercises for stuttering give very good results, when the child practices not only individually, but also with other children.

Proper breathing is one of the main principles of good health in Eastern medicine. Breathing methods were mastered by people in Ancient India, China and Tibet. Today this practice is popular all over the world. One of the well-known techniques in Russia is Strelnikova’s breathing exercises.

At first, the basis of gymnastics included exercises aimed at developing vocal abilities in people. But, having used this method on her own daughter, who suffered from heart disease, Strelnikova saw that the child’s condition improved significantly. A set of breathing exercises helped cure the disease forever.

Over time, Strelnikova’s daughter joined her mother to study the effect of breathing exercises not only on the development of vocal abilities, but also on the restoration of the entire body.

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

The essence of Strelnikova’s gymnastics is exercises based on inhalation and exhalation. In this case, inhalations may differ from each other in depth, intensity and frequency, and exhalations are spontaneous. During these exercises, the whole body heals, waste and toxins are released.

Inhalation is of great importance. The fact is that on the nasal mucosa there are receptors that are connected to all organs of the human body. Abundant air entering through the nose saturates all these systems and has a positive effect on the entire body.

Basic principles and benefits of breathing exercises

The effectiveness of the breathing system depends on its correct implementation in compliance with the following recommendations.

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

Benefits of breathing exercises:

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

Indications for use

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

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

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

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

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

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

Contraindications and potential harm

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

In addition, contraindications for Strelnikova’s gymnastics include combination with other breathing techniques - yoga, oxysize or qigong.

Exercises according to Strelnikova

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

"Palms"

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

"Epaulettes"

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

As you exhale, you need to return your hands to your stomach.

"Pump"

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

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

"Cat"

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

Inhaling, squat down slightly, turn to the side and seem to grab the air with your hands. Exhale when returning to the starting position. You need to alternate turns right and left.

"Ears"

This exercise can be performed either standing or sitting. When inhaling, you need to tilt your head to the right or left, as if reaching your shoulder with your ear. You need to exhale while returning to the starting position. You only need to use your neck.

"Hug your shoulders"

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

"Big Pendulum"

This exercise is an alternation between the Pump and Shoulder Hug exercises. On one exhalation, you need to hug yourself by the shoulders, on the other, lean forward. You can perform the “Big Pendulum” either standing or sitting.

"Head turns"

The exercise is performed while standing, with the back straight and motionless. As you inhale vigorously, you need to turn your head to the right and left, exhaling between turns.

"Pendulum head"

This exercise is performed in exactly the same way as “Ears”, only in this case you need to tilt your head forward and back.

“Rolls” with the right foot forward

You need to stand up straight, put your right leg forward a little. As you inhale, the entire weight should be placed on the right leg, which should squat.

“Rolls” with left foot forward

Performed in the same way as the previous exercise, with a change of leg.

"Forward Step"

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

"Backward Step"

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

Breathing exercises for children

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

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

Breathing exercises will help strengthen the body’s protective functions and strengthen the immune system without the use of drugs and pharmaceutical vitamins.

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

Also, breathing exercises according to Strelnikova can save a child from stuttering. To do this, you need to regularly perform the “Pump” and “Hold Your Shoulders” exercises. They improve lung ventilation and teach you to breathe deeply, which helps completely change your breathing technique. Several months of exercise twice a day effectively treat the disease.

Proper breathing in combination with physical exercise also provides effective help for adolescents. Gymnastics helps balance hormonal balance, relieves pain for girls and regulates the menstrual cycle. Boys, by performing breathing exercises, reduce the risk of phimosis and cryptorchidism.

Proper breathing will help combat skin problems typical of adolescence.

For the first time we do exercises together with a trainer, looking at the screen!

A.N. Strelnikova is the only one in the world in which a short and sharp breath is taken through the nose using movements that compress the chest. Therefore, Strelnikova’s gymnastics is also called paradoxical.

I think that this method can also be classified as non-traditional.

A lot has been written about this gymnastics, both on the Internet, in magazines, and in books, for example, a series of articles was published in the magazine Physical Culture and Sports in 1980. #3-The Beginning by Steve Shankman. Therefore, I do not want to repeat myself and give a description that you can easily find on other sites.

Instead of a text description, I propose to do gymnastics together with the successor A.N. Strelnikova, Mikhail Nikolaevich Shchetinin, looking at the screen. From the description, I decided to give minimal information about gymnastics and the rules for performing exercises, non-compliance with which can cause harm! Everything else is on video.

By training a noisy, short, active breath through the nose, breathing exercises restore lost nasal breathing in the shortest possible time.
Strelnikovsky breathing exercises are indicated for everyone, adults, children and adolescents, both as a method of treatment and as a method of prevention.
As a treatment method: it should be done twice a day: morning and evening before meals or an hour and a half after meals.
As a method of prevention: in the morning instead of the usual gymnastics or in the evening to relieve daytime fatigue.

RULES FOR EXERCISES

Rule 1

"It smells like burning! Alarm!" And sharply, noisily, throughout the entire apartment, sniff the air like a dog trail. The more natural the better.
The biggest mistake is to pull the air to get more air. The inhalation is short, like an injection, active and the more natural the better. Just think about inhaling. The feeling of anxiety organizes active inhalation better than reasoning about it. Therefore, without hesitation, sniff the air furiously, to the point of rudeness.

Rule 2

Exhalation is the result of inhalation.
Do not prevent the exhalation from leaving after each inhalation as much as you like - but better through your mouth than through your nose. Don't help him. Just think: "It smells like burning! Alarm!" And just make sure that the inhalation occurs simultaneously with the movement.

The exhalation will go away spontaneously. During gymnastics, the mouth should be slightly open. Get carried away with inhalation and movement, do not be boring and indifferent. Play savage like children play, and everything will work out. The movements create sufficient volume and depth for short inhalations without much effort.

Rule 3

Repeat the inhalations as if you were inflating a tire at the tempo of a song and dance. And, training movements and breaths, count by 2, 4 and 8. Tempo - 60-72 breaths per minute. Inhalations are louder than exhalations. The lesson norm is 1000-1200 breaths, and more is possible - 2000 breaths. Pauses between doses of breaths are 1-3 seconds.

Rule 4

Take as many breaths in a row as you can easily take at the moment.

BREATHING GYMNASTICS EXERCISES BY A.N. STRELNIKOVA

Here is a list of exercises that Strelnikova suggests doing. Unfortunately, the video has been removed at the request of the copyright owners. However, you can download the video book via a direct link; to do this, you will just need to click on the button of any social network in which you are registered, so that as many people as possible know about this book. You are not required to pay anything other than this movement. A little advice if you are not registered in any social network. network, just register. It will take a little time, but the benefits will be tangible, because... The book contains all the exercises in video format.
For those who cannot or do not want to download the book, I suggest watching a video demonstrating Strelnikova’s breathing exercises.

1. Exercise "Palms"

2. Exercise "Epaulettes"

3. Exercise "Pump"

4. Exercise "Cat"

5. Exercise "Hug your shoulders"

6. Exercise "Big Pendulum"

7. Exercise "Turns"

8. Exercise "Ears"

9. Exercise "Little Pendulum"

10. Exercise "Rolls"

11. Exercise "Steps"

12. Completion of a set of exercises

I hope that the video training, based on the book proposed below, will make it easier for everyone who wants to master Strelnikova’s paradoxical breathing exercises.

For those who have mastered the exercises well by looking at the screen, we can recommend a way to perform the exercises without video. For myself, I printed out the list of exercises on a sheet of A4 paper. Happened 15 exercises, because There is "Forward steps" and there's more "Back steps". In addition, it is recommended to add at the end of the complex "Pump" And "Hug your shoulders". The completion of exercises no longer needs to be reviewed. I put the list on the table and put 4 pieces of glass decor on the top empty part of the sheet. These are glass drops for interior decoration and crafts. You can use anything for this purpose, small coins, matches, pieces of cardboard, pebbles, beans, etc.

When doing exercises according to the list, I count by 8 and move one decor to the line with the exercise being performed after completing one figure of eight. As soon as there are 4 pebbles on the line with the exercise being performed, this means that we have completed four eights and we need to move on to the next exercise. So from line to line we move down to the completion of the complex without losing count, even if we begin to think about something of our own, or listen to music. I manage to listen to about 4-5 pieces of music. You, too, can choose your favorite music, as long as it does not knock you out of rhythm and distract you from doing the exercises.

There are a couple more interesting effects from Strelnikova’s breathing exercises. In older people and those who have suffered various injuries, the effect of exercise on joint mobility is felt. If a healthy person does not notice this, then a weakened person feels how the lower back, knee joints, elbows, shoulders and cervical spine are developing. The muscles gradually become stronger and soon you want to do something else besides “breathing” gymnastics.

The fact that the craving for smoking disappears is not even worth mentioning, but the fact that some people lose interest in alcohol is worth mentioning. This is not what happens when coding. The person remains completely mentally intact. He just loses interest in drinking. He may drink a little if the situation encourages it, for example, a birthday. But the amount of drinking becomes much less compared to the period before gymnastics. Even if a person sometimes drank a little good wine occasionally after work, then after several weeks of gymnastics, an already opened bottle of excellent wine can stand in plain sight without causing any emotions. There are absolutely no emotions, neither positive nor negative. This effect is not observed in everyone, but it does occur.

By popular demand, we provide a link to a multimedia book with all the breathing exercises, interviews with famous actors, explanations, recommendations, etc. The book doesn't have a lot of text, but there are a lot of videos. Those who can download the book, which is about 120 MB in size, will really enjoy it. The book is free. You can safely share it with your friends. Don’t be afraid to download, the book is not contagious :)

Click any button below to get the download link

Modern medicine has long proven that a complete oxygen saturation of the body can relieve a person of excess weight and help cope with some serious diseases.

Based on the characteristics of the human body, using breathing to fight diseases, various methods of a healthy lifestyle and recovery from illnesses have been developed. For example, in the West, breathing exercises were implemented in the areas of a healthy lifestyle “oxysize” or “bodyflex”, and in the East the fashionable movement “qigong” appeared.

Initially, Strelnikova’s breathing exercises were intended to restore her singing voice, and she coped with this very well. And later, when people began to notice positive changes in other aspects of health, after carrying out these breathing exercises, Strelnikova’s breathing exercises began to be used to treat many diseases. And, not surprisingly, it really helped to cure them and became an effective means of combating many human ailments. Subsequently, it gained wide popularity and was even recognized by the Ministry of Health of the Union, and Strelnikova received a document confirming copyright for the developed methodology.

The main feature of breathing exercises was special breathing technique - vigorous inhalation and passive exhalation.
As when sniffing, the air should be inhaled through the nose quickly and noisily, and exhaled through a half-open mouth, trying not to strain at all. An important point of the technique is that all gymnastics movements must be performed together with exhalations. With this strategy, muscles become more resilient and strengthen faster. Like many other types of gymnastics, all movements are counted at the same pace, calmly but energetically.

Movements - breaths of air should take place in multiple series (for example, from 4 to 32 times). And between such series of exercises, short pauses are made - about 3 to 5 seconds, for a short rest. The full complex of Strelnikova’s gymnastics consists of more than a dozen different exercises, but only a few of them are considered the main ones.

In this article we will not dwell in detail on all the breathing exercises according to Strelnikova, but will consider the positive and negative aspects of its use.

Indications and contraindications, benefits and harms of Strelnikova gymnastics

In fact, breathing exercises according to Strelkova, if done correctly and subject to good health, have no contraindications. However, each of us is worried about something, and sometimes we suffer from some kind of ailment. Therefore, this gymnastics, like any effect on the body, must be treated with caution. Let's find out what indications and contraindications, benefits and harms Strelnikova's breathing exercises can bring and in what cases this most often happens.

Breathing exercises according to Strelnikova are not prohibited during a normal pregnancy. Most often it is used as a preventive technique against respiratory diseases, especially in children. With the right approach, it can cure asthma in children, as evidenced by many positive reviews on the Internet, in print media and on television. She copes best with this disease.

Also, according to many active followers of Strelnikova, gymnastics helps with:
— respiratory tract diseases;
- heart and blood vessels;
— musculoskeletal system and nervous system;
- genitourinary system;
- digestion; thyroid gland
- allergies; viruses; obesity; snoring; curvature of the nasal septum; diabetes mellitus; anemia; nicotine addiction; stuttering.

Contraindications and possible harm of breathing exercises

If you suffer from chronic diseases, you should practice breathing exercises very carefully. At first, the intensity of exercise should be minimal, and then increase.

It is important to gradually increase the load in order to reach a good pace without harm to health. The main thing to remember is that incorrectly performed exercises can bring harm, not benefit. In addition, at the beginning of the lesson, you should rest more often in between approaches. When the body is not yet accustomed, it is difficult for it to cope with increased loads and the results of deep active breathing.

Harm from gymnastics can occur in the following cases:
— osteochondrosis of the upper spine;
- spinal and head injuries;
- acute thrombophlebitis;
- internal bleeding;
- increased pressure (arterial, ocular, intracranial);
- high body temperature.
You should also not smoke during periods of gymnastics.

Advantages of Strelnikova gymnastics , as an independent method of healing and getting rid of diseases, consists of an overall positive effect on the body. The body's organs are saturated with oxygen much more than in ordinary life, metabolism and blood circulation improve. Most often, gymnastics normalizes breathing, restores the strength of the vocal cords, calms the nerves, gets rid of allergies and bronchial asthma, develops the lungs and strengthens muscles, lowers blood pressure and relieves pain during various attacks.

Despite the majority of positive reviews from the use of breathing exercises on oneself, there are also negative examples of its use. Certainly, Most often, harm from gymnastics occurs in people whose bodies cannot tolerate respiratory stress. or has an individual intolerance to breathing techniques. In some negative cases of its use, people were not familiar with the contraindications and, while doing gymnastics, caused themselves some harm.

To prevent gymnastics from causing harm, it is best to consult with your doctor before exercising. . Only he knows the characteristics of your body and can clearly answer whether you should try this method of self-medication. In any case, Strelnikova’s breathing exercises have brought many benefits to different people around the world, so many people use it on themselves and recommend it to others.

Be healthy!