Breath according to Strelnikova

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

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

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

Simple movements are the way to healing

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

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

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

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

What does Strelnikova's breathing exercises treat?

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

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

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

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

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

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

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

The well-known breathing exercises by N.A. Strelnikova is often confused with other healing methods. It is they who spoil the reputation of this clinically tested method of restoring a singing voice and increasing lung capacity. Very often, this system is mentioned in the same row with various cleansing, fasting, treatment with enemas and similar manipulations that are not related to either health or medicine.

Fortunately, today Strelnikova’s breathing exercises have an official resource on the Internet, which directly states that it should not be equated with Semenova starvation or other controversial things. Forced breathing through the nose and free exhalations are the visiting card of the system. However, if you digress a little from therapeutic exercises, you can find something similar in the set of yoga pranayamas. But Strelnikova's gymnastics is significantly different, if only in that in the process of performing it, a person changes the position of the body, and does not sit still, concentrating on inhalations and exhalations.

Breathing exercises Strelnikova. If you try, you can find videos of all exercises on Youtube for free. There are only three basic exercises, the rest are movements of the second level and are mastered only after the practice of the first three has become a habit for a person.

The most important thing is to master a sharp breath through the nose. It is a bit similar to what is done in the bodyflex system, but it is required not to relax the stomach, but on the contrary, to sniff with the nose and at the same time push the anterior abdominal wall inward. This is a feature of gymnastics - breaths are taken as if through the resistance of the diaphragm, there should be a feeling that the unfolding lungs overcome the obstacle.

Exhalations through the system are not forced, but calm. This is what distinguishes it from different gymnastics for weight loss.

The basic movements are:

• "Palms". Stand up straight, bring your shoulders parallel to the floor and bend your elbows. Squeeze your fingers on the inhale and unclench them on the exhale. Perform 4 to 20 repetitions. Sometimes they write that the number of repetitions must always be a multiple of an even number.
• "The chauffeurs". A similar stance, arms lowered, bent at the elbows, on inspiration - a sharp extension and return to the original stance on the exhale.
• "Pump". Stand up straight, perform a soft bend in the hip joints. On inspiration, bend in the thoracic region, providing additional resistance to the respiratory movement. As you exhale, straighten your spine.

Repetitions in all three movements are similar to the mode of the first exercise. Gymnastics should be done in the morning on an empty stomach, and in the evening, an hour after a light meal.

The benefits of breathing exercises

Most people like to attribute properties to exercise that they don't actually have. ON THE. Strelnikova created her own gymnastics in order to regain her singing voice. The goal was to increase lung capacity, and nothing else. Later empirically it was found:

• breathing exercises increase the useful capacity of the lungs. In children who were engaged in this system and, improvements were noted. Therefore, gymnastics began to be considered an auxiliary method of treating this disease;
• in general, movement and deep breathing improve blood circulation. This allows you to better nourish the tissues with oxygen, and contributes to a better recovery and normalization of cellular metabolism;
• deep breathing solves a number of psychosomatic problems. Positive dynamics was achieved in patients with bronchial asthma. Almost all people notice an improvement in well-being, mobility, and more harmonious sensations in the body;
• gymnastics has shown effectiveness in the complex treatment of stuttering and speech disorders in children. Sometimes used as an independent method by speech therapists.

Myths about Strelnikova's gymnastics

For the layman, for some reason, this direction is associated with gymnastics for weight loss. It is generally accepted that at least some movement is already a great feat in the field of one's own health and a real way to lose weight. Entire articles have been written about how oxygen in cells burns fat. However, physiologically, the mechanism of lipolysis has nothing to do, for example, with burning a piece of cotton wool on a match with a large air flow. The breakdown of the fat layer is a process triggered at the hormonal level. Therefore, it can hardly be caused by arbitrarily deep breathing. Gymnastics Strelnikova is not something that replaces a balanced diet and increased physical activity.

The exercises of the Strelnikova system are not so energy-consuming as to be considered an independent method of losing weight. Rather, 1 minute of such movements will help “burn” about 3 kcal, and not 7-8, such as running or walking uphill with a significant slope. Therefore, in the context of the "calorie equation" - this is not the best way.

However, as hygienic gymnastics, this complex can help overweight people to establish a routine and improve mobility. Gradually, you can move from simple to complex. Or do breathing exercises for vigor, for example, before a long walk.

Absolutely all the results in the treatment of diseases show us that this is a good auxiliary general strengthening method, but not an independent method of treating diseases, and even more so, not an alternative to traditional treatment. The same respiratory diseases are treated comprehensively, and medications are not canceled for the duration of the gymnastics.

In some sources, you can find very obvious exaggerations about this gymnastics. Many people write that it turns back time and stops aging. Unfortunately, there are no such tools in the arsenal of modern science at all. Regular performance of any physical exercise gives vigor, peace of mind, health and longevity, but is not able to change the fact that over time the body will age, and the appearance will change. In general, before starting classes, it is worth consulting with specialists in the profile of diseases, and do not cancel another treatment yourself if you are undergoing it.

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As humanity develops, more and more diseases appear. Pharmaceutical companies are investing millions in the development of a variety of drugs, but ordinary people are increasingly preferring folk and alternative methods of healing the body. Modern medicine has long proven that a complete saturation of the body with oxygen can save a person from excess weight and help to cope with some serious diseases.

Based on the characteristics of the human body with the help of breathing to fight diseases, various methods of a healthy lifestyle and cure for ailments have been developed. In Western countries, breathing exercises were implemented in the direction of a healthy lifestyle "oxysize" or "bodyflex", and in the East a fashionable movement "qigong" appeared.

On the territory of the former Soviet Union, the most popular and effective method of healing, based on breathing exercises, is the gymnastics of Alexandra Nikolaevna Strelnikova.

Initially, A. Strelnikova's breathing exercises were intended to restore her singing voice, and she did an excellent job with this. And later, when people began to notice positive changes in other aspects of health, after carrying out these breathing exercises, Strelnikova's gymnastics began to be used to treat many diseases.

This breathing technique really helped to cure diseases, became an effective means of dealing with 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 the copyright for the developed methodology.

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

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

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

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

Is voice loss such a common problem, readers will ask us. Why are these exercises so popular? The thing is that Strelnikova's method has a beneficial effect not only on the state of the ligaments, but also on the blood, muscles, and respiratory organs.

With this method you can:

1. Raise the general tone.
2. Cure asthma, logoneurosis, angina pectoris, tuberculosis.
3. Get rid of bad habits (smoking).
4. Deal with obesity.

The mechanism of action of the exercises is based on breaths of different frequency and intensity, in which the diaphragm is actively involved. And exhalation, according to Alexandra Nikolaevna, should be carried out spontaneously with the “ejection” of everything unnecessary.

As a preventive measure or for the treatment of diseases, breathing exercises must be done daily for 1 hour. Repeat the exercises both in the morning and in the evening. M.N. Shchetinin (a student of Strelnikova, the creator and leader of the Center mentioned above) recommends 12-15 sessions.

Specific exercises largely depend on the purpose for which they are used. Not having the opportunity to seek help from specialists, they can watch a video of Strelnikova's breathing exercises and master the technique on their own.

The main principles of breathing exercises A. Strelnikova

The main feature of respiratory gymnastics was special breathing technique - energetic inhalation and passive exhalation.
As when sniffing, the air should be inhaled through the nose quickly and noisily, and exhaled through the half-open mouth, trying not to strain at all.

An important point of the technique is that all gymnastics movements must be performed along with exhalations. With this strategy, the 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 - from about 3 to 5 seconds, for a short rest. Strelnikova's complete gymnastics complex consists of more than a dozen different exercises, but only a few of them are considered the main ones.

Indications and benefits of breathing exercises

In fact, Strelkova's breathing exercises, if done correctly and in 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, as well as 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 for 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 is the best at dealing with this illness.

Also, according to many active followers of Strelnikova,gymnastics helps with:

• respiratory 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 from breathing exercises

If you suffer from chronic diseases, you should be very careful about breathing exercises. At first, the intensity of classes should be minimal, and later 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 improperly performed exercises can bring not good, but harm. At the beginning of the lesson, it is worth resting more often in between sets. When the body is not yet accustomed, it is difficult for it to cope with the increased loads and the results of deep active breathing.

Harm from gymnastics can be in the following cases:

- osteochondrosis of the upper spine;
- injuries of the spine and head;
- acute thrombophlebitis;
- internal bleeding;
- high blood pressure (arterial, ocular, intracranial);
- high body temperature.
Also, do not smoke during periods of gymnastics.

Advantages of gymnastics Strelnikova , as an independent method of healing and getting rid of diseases, consists in a general positive effect on the body. The organs of the body 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. Harm from gymnastics occurs in people whose body cannot tolerate respiratory stress. or has an individual intolerance to breathing technique.

In some negative cases of its use, people did not familiarize themselves with the contraindications and did some harm to themselves while doing gymnastics.

So that gymnastics does not cause harm, it is best to consult with your doctor before classes. . Only he knows the characteristics of your body and can unequivocally answer whether you should try this method of self-treatment. 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.

Breathing exercises

Video tutorials on how to do Strelnikova's gymnastics

The benefits of breathing exercises for strength of mind and self-confidence

In the modern world, the opportunity to be in silence with your thoughts is quite rare. Regular breathing exercises will help to establish harmony with oneself, put the mind and body in order, improve psycho-emotional and physical health.

The practice of gymnastics has helped many people, the results are fraught with an incomparable feeling of unity with oneself.

According to psychotherapists, by performing breathing exercises, a person gains unity with himself, harmony, comprehends the ability to find a solution to many problems: to find inner peace, weed out and remove anxieties and heavy thoughts.

Perhaps that is why Strelnikova's gymnastics has helped so many people and has been practiced for many years, gaining more and more new fans.

Interesting fact! Scientists have long established that there is a connection between the internal psychological state of a person and his immunity. The ability, with the help of simple breathing exercises, to bring the system of internal organs to work by filling it with oxygen, helps to increase the body's resistance to various diseases.

For whom is breathing exercises especially useful?

Frequent practice of breathing exercises is especially beneficial for middle-aged and elderly people. During this age period, the regenerative abilities of the body decrease, resistance to diseases decreases and immunity decreases.

With the help of breathing practices, you can solve the feeling of inexplicable fear, panic conditions, heart palpitations and sudden attacks of psychosomatic asthma. Just 1 hour of practice will help relieve psycho-emotional stress, gain confidence and breathe deeply.

Popular Action Exercises

Exercise "Fire breath"

This exercise is able to clear the mind and replenish internal energy. Performing it is quite simple.

1. Straighten your back, close your eyes.
2. We connect together the index and thumb fingers on each hand so that they are connected in a circle. The other fingers should be stretchable.
3. We direct the palms up. Hands should be on your knees. The hands rest with the wrists on the knees. You need to breathe through your nose.
4. We try to keep our attention on direct breathing. After each exhalation, we powerfully compress the abdominal muscles.
5. We exhale air sharply, only through the nose.
6. We press the stomach to the spine. Powerful exhalation.
7. After - a short breath. Only the belly moves. We do not strain the press. The face is relaxed. The chest does not move.
8. We rest for half a minute.

Repeat this at the end of each set. For the best effect from the practice, perform 3 sets of 10 times.

Exercise "20 breaths"

1. Take 4 short breaths and then 4 short breaths.
2. Then a deep breath in and out. We breathe through the nose.
3. Perform each hike through the nose. Perform each approach 4 times. You should get 20 exhalations and inhalations, without stopping. Everything is done without interruption.
4. Breathing is whole and coherent. After a while, the in-breaths and out-breaths will become conscious and relaxed and become continuous. Gradually you will reach the pace that suits you best.

With regular performance of this exercise, breathing cycles are normalized and nervous tension is relieved.

Exercise "Tonic and relaxing"

This exercise cleanses the body, improves brain activity and strengthens the nervous system.

1. We take the lotus position. Head, back, neck on the same line - straight. Shoulders are melted.
2. We report the breath to the pulse. You need to feel the pulse on your hand and remember its rhythm.
3. Continue execution to the rhythm of the pulse. In harmony with yourself.
4. Deep breath, release the lungs. We inhale through the left nostril.
5. We make a delay, exhale air through the right nostril, inhale with the right.
6. Exhale with the left. We alternate. It turns out one cycle.

If on the count, then the following proportions should be observed: inhaled, one, pause, four, exhaled, two.

As a result of this exercise comes physical and emotional peace. A balance is achieved between the positive forces in the body. There is a proper redistribution of forces.

Maintaining the necessary state of internal balance with the help of breath holding helps to improve the functioning of the lungs, spleen, stomach, and intestines. Constant adherence to the correct technique of breathing exercises reduces the risk of asthmatic and sclerotic phenomena.

Because breathing is life, and if you breathe properly, you will live long.

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Breathing exercises Strelnikova A.N. quite popular and known to a large number of people. The effects that are achieved during the execution of the proposed exercises are amazing.

Correct and regular implementation of a set of exercises helps to stop suffocation in case of illness, get rid of sinusitis, chronic bronchitis, laryngitis.

A set of exercises according to the Strelnikova system in its parameters is perfect for older people. Experts recommend doing gymnastics to people suffering from cardiovascular diseases and.

Good effects from breathing exercises are received by pensioners who have the following diseases:

• Gynecological diseases (myoma, cyst and others);
• Urological diseases of men;
• People who have lost their voice, stuttering;
• Various ;
• Skin diseases.

The tonic effect of Strelnikova's breathing exercises is received by women during pregnancy.

The main advantage of these movements is that recovery occurs without the use of drugs. Treatment is based on the person's desire and morale for recovery.

Exercise rules

For the correct performance of classes, it is necessary to develop the correct rhythm of breathing. Breathing should be developed so that the chest and shoulders do not participate in this process.

Inhalation plays the main role, it is performed in a sharp, noisy, forceful effect, similar to clapping hands. Exhalation does not need to be delayed and can be performed through the mouth.

The basic rules that are necessary when performing gymnastics:

1. It is necessary that the breath coincides with the moment of muscle tension;
2. The relaxation of the respiratory muscles (exhalation) should coincide with the relaxation of the skeletal muscles of the body and limbs;
3. Exercises are performed in a rhythm corresponding to 120 breaths and exhalations performed per minute;
4. It is necessary to count in 8 cycles, this method is convenient, familiar and perceived comfortably;
5. After completing 8 cycles, a break of 5 seconds is taken;
6. After a month of classes, you can increase the cycles of 16 or 32 breaths with breaks up to 10 seconds;
7. You need to get used to classes gradually and do it not in a rush, but gradually, adding one new exercise at a time;
8. They spend 30 minutes on classes in the morning and in the evening before meals;
9. There are no special rules for performing exercises, they can be done lying down, sitting, standing.

Execution rules:

• When doing these exercises, pay attention to breathing through your nose. The breath should be sharp;
• Exhalation is performed immediately after inhalation, preferably through the mouth and without noise;
• D movement and inhalation should be combined, as well as exhalation.

Contraindications

1. In the presence of high blood pressure;
2. Transferred ;
3. Appearance;
4. The presence of a disease.

It is necessary to start training under the supervision of a specialist. It is recommended to continue the practical implementation of the classes after the training course.

Correct execution provides pleasure and maximum effect of breathing exercises.

Video: Breathing exercises by A.N. Strelnikova

Breathing exercises Strelnikova exercises

Respiratory gymnastics provides effective treatment of pulmonary diseases through the implementation of a set of exercises.

The presented gymnastics has basic exercises that must be present in the course of treatment. You can perform exercises in any position - sitting, lying, standing.

palms

This exercise is the best warm-up. We take a standing position, bend our elbows, and put our palms in front of us, as if showing them to the audience. Inhaling the air, we clench our palms into fists, exhaling - we relax our hands. Squeezing is performed only with fingers.

Shoulder straps

We become in a straight position, we press clenched fists to the abdominal cavity at the level of the belt.

While inhaling, you need to lower your hands down, spreading your fingers. The shoulders are tense, exhaling, we take the initial position.

Pump

This activity is performed using an object in the form of a stick in the hands. First, we lean forward, keep the torso parallel to the floor, arms are bent near the chest. Then, without straightening the back, we make sharp throws of the arms and again to the chest.

When doing this exercise, inhalation is performed when the arms are thrown out, and exhalation is performed when the hands are pressed to the chest.

This exercise is similar to the movement when we pump tires, bicycle wheels and more. This workout is done in rhythmic movement.

Cat

When performing this exercise, there should be a picture in front of your eyes that resembles a cat hunting for a sparrow. When performing the lesson, it is necessary to copy the movements of the cat as much as possible.

Squatting on our knees, we spring our legs at the knees and turn our torso. When turning, we take breaths. When turning, the body weight is alternately transferred from one leg to the other. When performing body movements with fingers, we grab a sparrow.

Embrace your shoulders

We take a standing position and raise our arms bent at the elbow joints, palms up. Taking a breath, we spread our arms and hug the body by the shoulders, trying to touch the shoulder blades with our hands.

In this case, one hand should pass behind the shoulder, and the other in the armpit. The exercise is easy and relaxed. At the moment of hugging, inhale with the thought: "I am pinching where the disease has expanded."

big pendulum

The presented training is characterized by a set of exercises, including "Hug your shoulders" and "Pump", each of which is performed 2 times in a row.

You need to start with the exercise "Hug your shoulders" with the transition to the implementation of "Pump". Inhalations are performed from the lower body.

rifts

We take a standing position and put our right foot forward. With these movements, we sniff our nose and roll from heel to toe and back.

Then we change the leg and perform the same movements, sniffing loudly.

Steps

We stand straight and perform movements similar to marching, while repeating to ourselves: “Right” - we take a breath, “Left” - breathe again.

From Strelnikova's respiratory gymnastics complex, the Steps exercise is considered the simplest and is recommended for the initial learning phase of exercises.

Ears

This exercise can be performed in any position: sitting, lying or standing. We perform alternating inclinations: to the left - to the left shoulder - inhale; then to the right shoulder - inhale. Do not perform shoulder movements. When tilting, try to do tilts without helping with your shoulders.

head turns

We occupy a comfortable position, perform turns to the right - inhale, to the left - inhale. We do not move the rest of the body. We relax the cervical vertebrae, do not lower the shoulders.

Conclusion

For the correct and high-quality performance of a series of exercises, it is necessary to observe the regimen, frequency and perseverance. Starting breathing exercises, you need to be responsible for your health and well-being.

Gymnastics A.N. Strelnikova is recommended to be done in the morning for vivacity, increasing vitality or in the evening to relieve fatigue and tension after a hard day. When performing these exercises, all parts of the body are warmed up, and blood circulation is increased.

Video: Breathing exercises Strelnikova

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This technique is known to a wide range of people and, above all, because of its simplicity, effectiveness in the treatment of many diseases, such as bronchial asthma, skin diseases, diseases of the genitourinary system, cardiovascular diseases, including common essential hypertension. The essence of this unique respiratory gymnastics is reduced to a short, noisy breath through the nose with a frequency of three breaths in two seconds and then a passive exhalation through the nose or mouth.

It is not recommended to think about exhalation, but only about inhalation. Along with inhalation, it is desirable to perform movements conducive to compression of the chest. It is believed that with the regular practice of this breathing exercises, the cerebral cortex is more saturated with oxygen, and all metabolic processes in the body proceed in qualitatively better conditions.

With Strelnikova's gymnastics, it is necessary to practice up to five thousand breaths per hour twice a day. With intense breaths, the reflexogenic zone of the nose is activated, providing a reflex connection with the olfactory center. This gymnastics promotes active massage of the organs and systems of the abdominal cavity, improves lymph and blood circulation.

Gymnastics Strelnikova is widely used in the treatment of pulmonary tuberculosis, pneumonia, qualitatively improves the drainage function of the bronchi, restores nasal breathing, improves the functioning of the cardiovascular system, and normalizes blood pressure. So, the basic rules for training will be the following:

1. Think only about inhaling through the nose. Remember that a short and noisy breath is the basis of the proposed gymnastics.

2. Exhalation - passive, quiet, imperceptible, preferably through the mouth.

3. Inhalation is done in combination with movement.

4. Exercises can be performed in any position: standing, sitting, lying down.

It is impossible not to notice that this gymnastics helps to cope with many diseases without resorting to medication. With regular training, many hypertensive patients reduce and even normalize blood pressure. The lack of effect from gymnastics suggests that the patient did not take the exercises very seriously, hoping for a quick result.

But, unfortunately, to return the lost health in a moment is possible only in a good children's fairy tale. Therefore, when starting Strelnikova’s gymnastics, one must carefully assess one’s capabilities and never rush the result. He will definitely come, but only when a person shows a certain patience and perseverance.

Recommended books on Strelnikova's breathing exercises:

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

Strelnikov's gymnastics is called paradoxical. Why? The fact is that in ordinary breathing exercises, attention is paid to holding the breath and exhaling, and in paradoxical exercises, to a meek and noisy inhalation through the nose (sniffing), exhalation, on the contrary, is passive, arbitrary. At the same time, inhalations are combined with active movements that compress the chest: active inhalation upon returning to the starting position is a passive exhalation, and not vice versa, as is practiced in the usual physical exercises. In other words, there is an inverse coordination of movements with breathing, due to which accelerated development of the muscles involved in the breathing process is achieved. The effect is felt immediately - after 10 minutes of training, cheerfulness and lightness appear in the body, breathing becomes easier, efficiency increases, mood improves. In the shortest time - the maximum result! Just what is needed for a modern, busy person who always complains about the lack of time.

The benefits of breathing exercises Strelnikova

Fulfill breathing exercises according to Strelnikova recommended for healthy people (even athletes to improve performance), but this technique is especially useful for those who suffer from chronic diseases, or those who are weakened after an illness. There are practically no age restrictions, you can do everything from the age of two or three to old age.

The benefits of breathing exercises Strelnikova:

• strengthens the immune system;
• improves metabolism in the body;
• facilitates breathing;
• improves the functioning of the cardiovascular system, relieves the effects of stroke and heart attack;
• stimulates blood circulation;
• promotes the resorption of inflammatory foci;
• helps with vegetovascular dystonia;
• promotes recuperation after illness;
• effective in dealing with stress. depression, fatigue;
• helps with bronchitis, pneumonia, asthma, chronic tonsillitis, runny nose, viral infections;
• with inflammation of the triple nerve and various nervoses;
• with diseases of the female genital area;
• with impotence;
• with headaches;
• promotes weight loss;
• helps to quit smoking.

Having told to whom Strelnikova's gymnastics is shown, one cannot but say about the contraindications of this technique.

Strelnikova breathing exercises contraindications:

• high blood pressure;
• high intracranial pressure;
• high eye pressure;
• severe myopia;
• glaucoma;
• spinal and brain injuries;
• acute thrombophlebitis;
• various bleeding;
• fever;
• stones in the gallbladder and kidneys;
• violation of cardiac activity;
• chronic cervical osteochondrosis

If you have any doubts about whether this gymnastics is suitable for you personally or not, be sure to consult your doctor.

How to breathe according to Strelnikova?

• Breaths - extremely active, sharp, noisy (sniffing), short as a prick, excited (you kind of sniff: doesn't it smell like fire?). You need to try to connect the nostrils at the moment of inhalation. In no case should you pull the breath, trying to get more air. Inhalations are made simultaneously with movements, at the extreme point of each of them. Exhalations are automatic, spontaneous, passive, imperceptible, attention should not be fixed on them. Exhalation is a consequence and result of inhalation: the more active the inhalation, the easier, longer and freer the exhalation will be.
• During the exercises, you need to keep the same rhythm and pace: about 1 breath-movement per second or a little faster.
• You need to do 4, 8, 16 or 32 breaths in a row, trying (which is very important!) Not to lose count. After that, you should rest for a few seconds, then continue to perform a new series of breaths-movements and so reach the Strelnikov hundred - 96 breaths, and then the "thousand" - 960 breaths.
• It is desirable to perform exercises 2 times a day, in the morning and in the evening, but more often. The worse the state of health, the emotional state, the more often you should train, just rest longer between series of breaths, be careful and the principle of gradualness.
• If necessary, you can do both sitting and lying down. These breathing exercises work well with traditional health practices such as running. swimming, skiing, auto-training, but not with breathing exercises according to the iot system - pranayama.

Breathing exercises according to Strelnikova

To get a healing effect, it is enough to perform two main exercises.

1. "Pump". Imagine that you are inflating a car tire with a hand pump. Lean forward slightly (arms hanging freely) and at the lowest point of the inclination, inhale through the nose, ending with the inclination. Slightly rise, but do not straighten up, then again bend and inhale, etc. Exhalations are free, arbitrary (see above). The slopes should be light, springy and rhythmic - in the tempo of a drill step. "Pump" is the most effective exercise, which can, in particular, relieve pain in the liver, stop an asthmatic or heart attack, and cheer you up.
2. "Hug your shoulders." We perform by bringing our hands together in front of the chest. Standing straight, raise your hands, they should be at shoulder level, bending your elbows, mark one above the other (hands should be directly in front of the chest). As you inhale, bring your hands together, as if hugging yourself. So, the right palm stretches to the left shoulder, and the left palm to the right armpit (you can not touch the armpits or shoulders with the palms). The main thing is not to strain - you do not need to put your hands far behind your back or scatter them wide to the sides.

Strelnikova's gymnastics is called universal, in addition to treating the diseases listed above, it helps to cope with stuttering and increase resistance to colds. which is very important in anticipation of autumn and winter. And in general, in general, it increases efficiency, improves the health of any person who masters the breathing technique according to Strelnikova.

Your highlight offers to watch the whole set of exercises according to Strelnikova on the video, which, in particular, shows the two main breathing exercises “pump” and “grab your shoulders”.

The second video is about why Strelnikova's gymnastics is useful and whether it can be performed by those suffering from hypertension. Happy viewing.

Breathing exercises Strelnikova (list of diseases)

Strelnikova's breathing exercises help the body cope with many diseases without drugs.

1. Runny nose, adenoids, sinusitis

To treat diseases of the nose, you should master the whole complex of gymnastics well.

2. Bronchitis and bronchial asthma

Strelnikova's breathing exercises restore atrophied bronchial mucosa and relieve inflammation.

3. Skin diseases (diathesis, neurodermatitis, psoriasis)

By training only an active breath, the body is saturated with oxygen at the cellular level, thereby contributing to the regeneration of the skin. Due to this, skin respiration is also activated, which has a positive effect on the entire body, including the endocrine system. Daily exercises activate blood circulation in the connective tissue, blockage of the mouths of the sebaceous glands is eliminated, and sebum is removed from the ducts. Acne, a chronic skin disease that is especially common in adolescents and young men during puberty, may disappear.

4. Neurosis, neuritis, depression

Breathing exercises can improve your condition and mood half an hour after the start of a workout. Exercises cause a lot of positive emotions and a surge of strength. Along with this, general well-being improves (see morning exercises).

5. Diseases of the cardiovascular system

Strelnikova's gymnastics improves blood circulation and saturates the vessels of the arms and legs with oxygen. Useful for many patients, especially in the early stages of the disease.

6. Headaches, epilepsy, stroke

7. Hypertension, hypotension and vegetovascular dystonia

The most effective for hypertension are the first 5 exercises - “Palms”, “Erosters”, “Pump” (in no case bow low!), “Cat” and “Hug your shoulders”. In just one lesson, you get 5 "hundreds" of breaths-movements.

8. Stuttering

A stuttering child needs to change the stereotype of breathing and speech. This can be achieved with the help of breathing exercises by A.N. Strelnikova. You need to take two exercises from the complex: “Pump” and “Hug your shoulders” - do them daily with stuttering children 2 times a day (morning and evening) before meals or one and a half to two hours after (it is advisable to do other exercises of the complex).

9. Osteochondrosis, scoliosis, head and spine injuries

Breathing exercises affect the spine from the inside. Intervertebral discs get the opportunity to recover quickly, freeing themselves from compression by the vertebrae. Gymnastics eliminates compression of the vertebral arteries and sympathetic nerve trunks (pain and swelling disappear). "Pump", "Big pendulum" and exercises with the head, must be performed especially carefully, without sudden movements.

10. Being overweight and smoking

Strelnikova's gymnastics improves the work of all centers of the brain, including the food one, which leads to its self-regulation. Gymnastics activates metabolic processes at the cellular level, as a result of which the number of fat cells does not increase, and the existing ones quickly “burn out”. The whole complex must be performed three times a day (morning, afternoon and evening).

Gymnastics helps not only to quit smoking, but also to clean the vocal cords, trachea and bronchi from nicotine plaque, it is rejected by the body along with mucus and sputum.

* This is just a list of diseases. For detailed recommendations on the treatment of these diseases, see the book by M.N. Shchetinin “Respiratory gymnastics Strelnikova”.