Breathing exercises by Strelnikova: benefits and harms, videos, reviews. Breathing gymnastics by Strelnikova: doing it correctly Gymnastics for the lungs according to the Strelnikova system
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.
6. The number of repetitions of any exercise should be divided by 4. This is not only a musical measure, with the help of which it is easy to calculate the load for a series of exercises, but also half of an eight - it will be used from the second lesson of the Strelnikova breathing technique. On the 4th day, this number will increase to 16, and then to 24 and 32. A rhythm made up of odd numbers (for example, 3 or 5), according to numerous followers of this unique gymnastics, requires certain skills and significant physical endurance.
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.
VI. "Big Pendulum" An exercise that includes the previous 2, and first we perform the movement from the “Pump” exercise, then, without interrupting, we rise and continue the movement from the “Hug your shoulders” exercise. From the outside, this exercise resembles the movement of a pendulum. You need to perform it as much as the previous one; exhalations occur naturally after inhalations, without any tension.
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! »
Strelnikova’s world-famous breathing exercises date back to 30-40 years, and were then positioned as a way to restore the voice (A.N. Strelnikova was a singer). Officially registered in 1972 and received a patent examination: the author, Alexandra Nikolaevna, was issued a special certificate recognizing the method as therapeutic.
The respiratory organs are responsible for 4 human functions/capabilities: breathing, speaking, screaming and singing. The most difficult part is singing. This means that if breathing exercises can restore the voice, then they can also restore simpler functions, including relates to breathing, will have an even greater positive effect. The guess was proven in practice - thanks to this method, Strelnikova’s student and follower, Mikhail Shchetkin, got rid of bronchial asthma, which tormented him for many years.
The essence and positive effects of gymnastics
Gymnastics is one of a kind in its technique and gives truly amazing results.
- Inhale - during all exercises short, sharp, noisy inhalation through the nose(3 breaths within 2 seconds), which is performed at the peak of movements (exercises) compressing the chest.
- Exhale - you need to exhale voluntarily, through the mouth. Exhalation is passive, or rather, you cannot concentrate on it at all: it is believed that the body itself will throw out excess air.
During classes, all parts of the body are involved in work, which causes a general, pronounced physiological reaction of the body and, accordingly, an increased need for oxygen.
- All exercises are performed in parallel with breathing. This leads to increased tissue respiration and helps all tissues of the body better absorb oxygen and activate all metabolic processes.
- A special inhalation leads to irritation of a large area of receptors located on the nasal mucosa. The receptor zone provides reflex connections between the nasal cavity and almost all organs. This determines the widest range of effects of exercises, helps in the treatment of various diseases of almost all organs and systems, but they have the strongest effect on the respiratory system and are especially relevant for bronchitis, asthma, and acute respiratory viral infections.
- Inhalation “sends” the inhaled air to the deepest parts of the bronchi, due to which the lungs are completely filled with air. The vital capacity of the lungs increases by 0.1-0.3 liters after the 1st lesson. The gas composition of the blood is normalized, arterial blood contains more oxygen. Since inhalations occur parallel to active movements, the diaphragm is also fully involved in the work. As you know, this is the strongest muscle that is involved in both breathing and sound production. The so-called diaphragmatic massage of almost all abdominal organs is also implemented.
- At the same time, the cerebral cortex is also saturated with oxygen, which leads to an improvement in the functioning of all centers that regulate the functions of the body.
- The process of self-regulation of metabolic processes is being implemented.
Mechanism of action
The most important feature of the exercises is the use of forced inhalation involving the diaphragm. During training, concentration on the breaths is mandatory: you need to think about them, you should concentrate on them, and you should count them.
A large number of repetitions (1-5 thousand breaths-movements in 60 minutes) and regular, daily training (twice a day, morning and evening) within 12-15 sessions guarantee strengthening of the respiratory muscles, restoration of respiratory function, strengthening of the chest muscles, and the beginning of elimination of spinal deformities (full normalization will require more time).
A significant load does not lead to the accumulation of lactic acid in the muscles, which means there is no pain during and after exercise.
Let us dwell in more detail on the benefits of exercise for diseases of the bronchopulmonary system. An increase in the excursion of the chest leads to an increase in its suction action. This improves lymph and blood circulation. Hyperventilation of the lungs leads to mechanical stretching of the broncho-alveolar link and activates the resorption of exudate. The development of the adhesive process is stopped, atelectasis is straightened out. Regular exercises can significantly reduce the amount of drug therapy, and in some cases, completely abandon it (for bronchial asthma, chronic bronchitis).
Advantages of the method
- No material costs or special conditions for classes.
- There is an almost complete absence of contraindications, which we will mention below, including age-related ones. The exceptions are severe, bedridden patients, patients in a coma, very young children who, due to their age, are not able to understand the technique.
- In addition to the direct therapeutic effect, exercise relieves fatigue, increases vitality, gives a great mood, invigorates, and improves memory. These “bonuses” are especially important for students, schoolchildren, and people employed in stressful professions.
- Combination with familiar cyclic exercises such as running, walking, swimming.
- Possibility of parallel drug treatment.
- Restoration of altered organs and systems and prevention of diseases.
- Breathing, which occurs during movement, allows you to restore the energy balance of the body.
- The preventive use of the method in schoolchildren can reduce the incidence of ARVI by 2-4 times.
- In just 10-15 minutes of the most simple activities, a completely different feeling appears: a person feels light, cheerful and in a great mood. This means that in a minimum period of time, completely free of charge, you can get the maximum result. And at the current pace of life, this is very important!
Indications
“Paradoxical gymnastics” (that’s what it’s called) is indicated for almost all diseases and any health problems. Main indications for breathing training:
- neurotic conditions and chronic depression;
- stuttering;
- myopia;
- inflammation of the lungs and bronchi;
- bronchial asthma, COPD;
- vasomotor rhinitis in acute and chronic forms;
- ARVI;
- diseases of an allergic nature, including;
- pulmonary tuberculosis;
- heart diseases;
- hypertension;
- vegetative-vascular dystonia;
- history of heart attacks and strokes;
- heart rhythm disturbance;
- headache;
- epilepsy;
- diseases of the musculoskeletal system, including scoliosis;
- disorders of the thyroid gland;
- diabetes;
- inflammatory skin diseases;
- pregnancy period;
- obesity. Recommended for weight loss with slight excess body weight;
- smoking.
In addition to improving the condition of various respiratory diseases: bronchial asthma, COPD, chronic bronchitis, etc., gymnastics helps:
- For the spine- training helps eliminate stoop, helps create a springy, easy gait, makes the body flexible and flexible. With regular and constant practice, Strelnikova’s gymnastics for children and adolescents with scoliosis and postural disorders give very good results.
- Restoring nasal breathing even in those patients who did not benefit from surgery - one of the many positive effects. Even with free nasal passages, patients continue to habitually breathe through their mouths due to the fact that they have formed a complex of conditioned reflex connections in which the higher parts of the central nervous system take part. To consolidate the once lost skill of nasal breathing, time and perseverance of the patient are required. It is in this case that a special breathing technique is simply irreplaceable and helps to significantly shorten the recovery period.
- Vision - exercises stop the decline in vision, and in a good situation they can improve it by 2-3 diopters. This allows children and adults with myopia to preserve their vision and improve its sharpness.
- Stuttering - breathing exercises change the breathing pattern, producing an extremely deep breath. If you also carry out special sound exercises in parallel with this, you can achieve good results with stuttering.
- Smell - stimulation of the large reflexogenic area of the nasal mucosa provides a reflex connection with the olfactory center. This allows you to improve your sense of smell.
- Genitourinary system— Strelnikova’s gymnastics exercises have an excellent tonic and strengthening effect on the genitourinary system:
- Eliminate enuresis, help normalize the menstrual cycle and eliminate pain during menstruation.
- Training has an excellent therapeutic effect for varicocele in adolescents and young men. Exercises from the “Urological Complex” and special massage can eliminate phimosis and cryptorchidism.
- In most cases, deep breathing helps to normalize sexual function and increase potency, especially in young men.
- With regular use of the same “Urological complex” it is possible to get rid of such a diagnosis as chronic prostatitis.
- The so-called “Gynecological complex” helps in the treatment of female diseases - uterine fibroids, tubal obstruction, endometriosis, ovarian cysts.
- Numerous positive examples of the use of training during pregnancy make it possible to use it in this category of the population.
- Postoperative period— for some time, this technique was actively used in the surgical departments of City Clinical Hospital No. 50 in Moscow. All patients showed a high healing effect after interventions for excision of inguinal hernias. In general, training in the early postoperative period after gastrectomy, removal of the gallbladder, hysterectomy, and appendectomy helped facilitate the fastest and complete healing of postoperative sutures.
- For tuberculosis - at the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences, at the beginning of 1992, a scientific experiment was conducted to introduce the Strelnikovsky breathing technique into the complex of treatment and rehabilitation of adolescents suffering from pulmonary tuberculosis. Significant improvements in ECG, hemodynamics and respiratory function were noted. There was a rapid resorption of infiltrative foci and the healing period of decay cavities was shortened. Until now, this method is officially used in the complex treatment of pulmonary tuberculosis in children and adolescents.
Positive reviews from doctors about Strelnikova’s gymnastics and the official recognition of the method as therapeutic are the best guarantee of the effectiveness of the training. But, like any other treatment method, training requires regularity and adherence to technique.
Training can be done simultaneously with the use of drug therapy. Completely healthy people can use Strelnikova’s method for prevention.
Contraindications
- Acute conditions with elevated body temperature;
- Severe pathologies and general unsatisfactory condition;
- Acute thrombophlebitis;
- Internal bleeding.
In any case, if you have a chronic or acute pathology, it is not recommended to prescribe this training yourself without first consulting your doctor.
Features of the exercises and what is needed to perform them
How to learn to breathe according to Strelnikova?
To learn special breathing techniques and exercises, it is best to watch Strelnikova’s gymnastics on video: the proverb is relevant here that it is better to see once than to hear 100 times. Plus it's free. The technique is simple, both children and elderly people can easily master it.
The main condition for exercise is access to fresh air, that is, it is best to conduct training in the fresh air or on the balcony, at least with open vents or windows.
What is the paradox of the method? During inhalation, the chest is in a compressed state, and not in its usual expanded state. Despite this, the workout does not cause fatigue, and ventilation increases fivefold.
- Breathing technique: vigorous inhalation - passive exhalation.
- Air is inhaled through the nose noisily and quickly, like sniffing, exhalation occurs through a half-open mouth without effort.
- All movements are performed synchronously with inhalations.
How often to do breathing exercises
As a method of treatment, training is carried out twice a day, 1500 breaths each, morning and evening, before meals or an hour after eating.
As a method of prevention, “breathe” in the morning, replacing the generally accepted morning exercises, or in the evening to eliminate the fatigue that has accumulated during the day. Simple and affordable exercises perfectly train the entire body, from head to toe, providing a rush of blood to the internal organs. This determines the wide list of indications for Strelnikova’s breathing exercises.
Timetable of classes:
- It’s better to start with the first 3 exercises and perform them 2 times a day.
- Every day you need to add one exercise from the complex until all 11 techniques are included.
- The rest between movements should initially be 10-15 seconds; by the end of mastering the complex, this break should be 3-5 seconds.
- Training is carried out throughout life: they replace traditional morning exercises, fitness and other sports.
A set of exercises according to Strelnikova in pictures
In just 8 minutes a day, you can gradually recover from diseases that have deprived a person of a normal and fulfilling life for a long time and required serious drug therapy (or, at least, significantly improve your health). Below we will describe all the exercises, but it is better to watch the video for a more clear and understandable technique. You can also watch Strelnikova’s gymnastics in pictures.
Under no circumstances should you independently cancel medical prescriptions or refuse medications prescribed for treatment. You should also discuss the possibility of using the Strelnikova method with your doctor.
Remember: you need to inhale strongly, sharply, through your nose, and exhale through your mouth, arbitrarily. The frequency of movements is 100-120 per minute, the duration of the lesson is half an hour. Movements (exercises) from 2 to 10 are done in 12 approaches of 8 breaths (total 96).
1. PalmsStand straight, bend your elbows and place your palms up. Take 4 rhythmic breaths, clenching your palms into fists. Lower your arms and rest for 4 seconds. Exhale freely through your mouth. Do 24 approaches. |
2. Shoulder straps
Stand straight, clench your hands into fists and press them to your stomach. As you inhale, push your fists down, tensing your shoulders. Then return your arms back and relax them as you exhale. 8 breaths - then 4 seconds of rest. |
3. Pump
Stand straight, feet shoulder-width apart, arms along your body. Bend forward and stretch your hands towards the floor, but do not reach it. Inhale simultaneously with the tilt, and you need to exhale while straightening, but you should not straighten completely. Bend over 100 times for 1 minute. |
4. Cat
|
5. Shoulder Hugging
In a standing position, bend your elbows and raise them to shoulder level. Take a sharp breath, hugging yourself by the shoulders, but without crossing your arms. If it’s hard, do 4 movements. |
6. Big pendulum
Stand straight, put your feet shoulder-length. Lean forward, stretch your arms towards the floor, while inhaling. Then go back, wrap your arms around your shoulders and inhale again. |
7. Head turns
Stand straight, legs narrower than shoulder-length. Turn your head to the right - inhale, turn your head to the left - inhale. Exhale between breaths. |
8. Ears
Stand straight, legs narrower than shoulder-length. Tilt your head to the right, touch your ear to your shoulder, inhale, head to the left - inhale. Exhale between breaths. |
9. Pendulum head
Stand straight, put your feet shoulder-length. Tilt your head forward and look at the floor, inhale. Back, stroking upward, inhale again. Exhale between breaths. |
10. Rolls
Stand straight, put your left leg forward and take your right leg back. Transfer your body weight to your left leg, bend your right leg and place it on your toe. Squat down on your left leg while inhaling strongly. Straighten your leg and shift your weight to your right leg. Squat down on your right leg, inhaling. |
11. Steps
|
Such a simple complex is a real treasure trove of health for the patient and persistent. We will be glad to hear your feedback about Strelnikova’s breathing in the comments to the article and the results that were achieved with this or that disease.
Video set of gymnastics exercises by Strelnikova
1. “Palms”. I.P. stand up straight, bend your elbows and “show your palms to the viewer.” Take noisy, short breaths through your nose and at the same time clench your palms into fists.
Remember! Inhaling through the nose is active, exhaling through the mouth is absolutely passive, inaudible.
The “Palms” exercise can be done standing, sitting and lying down.
2. "Epaulettes". I.P. stand up straight, clench your hands into fists and press them to your stomach at waist level. As you inhale, sharply push your fists down toward the floor. Then the hands return to the position. Do not raise your hands above your waist.
The exercise “Epaulettes” can be done standing, sitting and lying down. 
3. "Pump"(“Inflating the tire”). I.P. stand straight, feet slightly narrower than shoulder width, arms along your body. Make a slight bow (reach your hands towards the floor, but do not touch it) and at the same time take a noisy and short breath through your nose (in the second half of the bow). The inhalation should end with the bow. Raise yourself slightly, but do not straighten up, and again bow and take a short, noisy breath “from the floor.” Bows are done rhythmically and easily, do not bow low, a bow to the waist is enough. The back is round, not straight, the head is lowered.
Remember! You need to “inflate the tire” in the tempo rhythm of the marching step.
The “Pump” exercise can be done standing or sitting.
Restrictions: for head and spine injuries; for long-term radiculitis and osteochondrosis; with increased arterial, intracranial and intraocular pressure; for stones in the liver, kidneys and bladder - do not bow low. The bow is made barely noticeable, but always with a noisy and short breath through the nose. Exhale after each inhalation (passively) through the mouth, but do not open it wide.
The “Pump” exercise is very effective; it often stops attacks of bronchial asthma, heart and liver attacks.
4. "Cat". I.P. stand straight, with your feet slightly narrower than shoulder-width apart (the soles of your feet should not leave the floor). Do a dance squat and at the same time turn your torso to the right - a sharp, short breath. Then the same squat with a turn to the left and also a short, noisy breath. Exhalations occur between inhalations on their own, involuntarily. Bend your knees slightly and straighten (the squat is light, springy, do not squat deeply). Make grasping movements with your hands on the right and left at waist level. The back is absolutely straight, the turn is only at the waist.
The “Cat” exercise can be done sitting or lying down (in severe condition).
5. “Hug your shoulders”(inhale while compressing the chest). I.P. stand straight, arms bent at elbows and raised to shoulder level. Throw your arms towards each other as far as possible, as if hugging yourself by the shoulders. And at the same time, with each “hug”, sharply “sniff” your nose. At the moment of the “hug,” the hands go parallel to each other, and not crosswise, and do not change them under any circumstances (it doesn’t matter which hand is on top - right or left). Do not spread widely to the sides and do not strain. Having mastered this exercise, you can slightly tilt your head back at the moment of counter movement of your arms - “inhale from the ceiling.”
The “Hug Your Shoulders” exercise can be done standing, sitting or lying down.
Restrictions: for heart patients with coronary artery disease (CHD), congenital defects, or a history of a heart attack - do not do the “Hug your shoulders” exercise in the first week of training. You need to start it from the second week along with other Strelnikova gymnastics exercises. In a serious condition, you need to do not 8 breaths-movements, but 4 or even 2, then rest for 3-5 seconds and again 2 or 4 breaths-movements.
Women, starting from the sixth month of pregnancy, do not tilt their heads back in the “Hug your shoulders” exercise; perform the exercise only with your hands, standing straight and looking straight ahead.
6. “Big Pendulum”(“Pump” + “Hug your shoulders”). I.P. stand straight, feet slightly narrower than shoulder width. Bend forward, arms reaching towards the floor - inhale. And immediately, without stopping, bending slightly at the lower back, bending back - arms hugging the shoulders - and also inhaling. Bow forward - lean back, inhale from the floor - inhale from the ceiling. Exhalation occurs on its own in the interval between inhalations; do not hold or push out the exhalation.
The “Big Pendulum” exercise can also be done while sitting.
Restrictions: for osteochondrosis, spinal injuries and displacement of intervertebral discs, do the “Big Pendulum” exercise, limiting movements: slightly bowing forward and almost not bending when bending back.
Only after you have mastered the first six exercises well can you move on to the rest.
7. "Head turns". I.P. stand straight, feet slightly narrower than shoulder width. Turn your head to the right - take a noisy, short breath on the right side. Then turn your head to the left - “sniff” your nose on the left side. Don’t stop your head in the middle, don’t strain your neck, don’t hold your breath.
Remember! Exhalation should be done after each inhalation independently, through the mouth. 
8. "Ears". I.P. stand straight, feet slightly narrower than shoulder width. Slightly tilt your head to the right, the right ear goes to the right shoulder - a noisy, short breath. Then tilt your head slightly to the left, your left ear goes to your left shoulder - also inhale. You need to look straight ahead.
Remember! Inhalations are made simultaneously with movements. Exhalation should occur after each inhalation (do not open your mouth wide).
9. “Pendulum with your head”. I.P. stand straight, feet slightly narrower than shoulder width. Lower your head down (look at the floor) - take a sharp, short breath. Raise your head up (look at the ceiling) - also inhale. The exhalation should have time to “go away” after each inhalation. Do not hold or push out the exhalation (it should go out through the mouth, not visible or audible, in extreme cases, also through the nose).
Restrictions: for head injuries, vegetative-vascular dystonia, epilepsy; with increased arterial, intracranial and intraocular pressure; osteochondrosis of the cervicothoracic spine - do not make sudden head movements in exercises - “Head turns”, “Ears”, “Head pendulum”. Turn your head a little, but be sure to sniff noisily. Do these exercises while sitting, and you can even do “Head Turns” and “Ears” while lying down.
10. "Rolls".
A. I.P. left leg in front, right leg behind. The entire weight of the body is on the left leg, the leg is straight, and the body too. The right leg is bent at the knee and placed back on the toe so as not to lose balance (but do not lean on it). Perform a light dance squat on your left leg (the leg at the knee is slightly bent), while taking a short breath through your nose (after the squat, the left leg immediately straightens). Then immediately transfer the weight of your body to your right leg set back (body straight), and also squat down on it, at the same time sharply “sniffing” your nose (the left leg is on the toe, to maintain balance, bent at the knee, but do not lean on it). Shift your weight back to your left leg in front.
Remember:
1) squatting and inhaling are done strictly simultaneously.
2) the entire weight of the body is only on the leg on which we squat slightly.
3) after each squat, the leg immediately straightens, and only after this the weight of the body is transferred (roll) to the other leg.
B. I.P. right leg in front, left leg behind. Repeat the exercise on the other leg.
The “Rolls” exercise can only be done while standing.
11. "Steps".
A. "Forward step". I.P. stand straight, feet slightly narrower than shoulder width. Raise your left leg, bent at the knee, up to the level of your stomach (leg straight from the knee, pull the toe down, as in ballet). At this moment, do a light dance squat on your right leg and take a short, noisy breath. After squatting, both legs must take the position for one moment. Then raise your right leg, bent at the knee, and squat slightly on your left, and noisily “sniff” your nose. You must squat slightly, then the other leg will easily rise up to the level of your stomach. The body is straight.
You can simultaneously with each squat and raise your bent knee, make a slight counter movement of your hands at waist level.
The Forward Step exercise can be done standing, sitting, or even lying down.
Restrictions: For diseases of the cardiovascular system (coronary artery disease, congenital defects, previous heart attack), it is not recommended to raise your legs high (to the level of the abdomen). For leg injuries and thrombophlebitis, perform this exercise only while sitting or even lying down (on your back), very carefully, slightly raising your knee up while inhaling noisily. Pause - 3-4 seconds after every 8 breaths-movements, can be extended up to 10 seconds.
If you have thrombophlebitis, be sure to consult a surgeon!
In case of urolithiasis and during pregnancy (starting from the 6th month), do not raise your knees high in the “Forward Step” exercise!
B. "Back step". I.P. Same. Take your left leg, bent at the knee, back, as if slapping your buttocks with your heel. At this moment, squat down slightly on your right leg and noisily “sniff” your nose. Then return both legs to the standing position for one moment. - the exhalation is done. After this, take your right leg bent at the knee back, and do a light dance squat on your left.
This exercise can only be done while standing.
Remember! Inhalations and movements are done strictly simultaneously.
Rules of breathing exercises by Strelnikova
1. Introductory lesson. Start gymnastics with the first three exercises.
- “Palms” perform 4 noisy, short breaths through the nose. Then rest (pause) for 3-5 seconds and again take 4 noisy breaths through the nose. Do this 24 times with 4 inhalations and movements. You will get 96 breaths-movements, the so-called “Strelnikov hundred”.
- Do the “paulettes” for 8 breaths and movements (“figure eight”). Then rest for 3-5 seconds and again 8 breaths-movements. So 12 times 8, that is, 96 breaths-movements (“a hundred”).
- “Pump” 12 times with 8 breaths-movements, resting 3-5 seconds after each “eight”.
This concludes the introductory lesson (3 exercises). It must be repeated 2 times - morning and evening. Repeating the lesson in the evening, do the first exercise not for 4, but for 8 breaths-movements, i.e. 12 times for 8. The next day, add another exercise - “Cat”, also 12 times for 8 breaths-movements. Repeat the lesson in the evening (4 exercises). So, every day you need to add one exercise.
2. "Hundreds". At first, do 12 times of 8 breaths-movements (“hundred”). Then you can perform 6 times 16 breath-movements (“hundred”) or 3 times 32 breath-movements (“hundred”). Rest both after 16 and after 32 breaths-movements for 3-5 seconds. If this is not enough for you, you can extend the rest to 10 seconds, but no longer.
— If you are already doing not 8, but 32 inhalation movements, then still mentally count eight. Numbers 9, 10...15, etc. in gymnastics there is no Strelnikova, counting is only in 8s.
— If you are already well trained and easily do 32 inhalation-movements, and you want to do 96 in a row (“a hundred”), then it is still recommended to do 32 inhalation-movements. Otherwise, there is a danger of “overdoing it,” and then Strelnikova’s gymnastics will stop helping you.
3. Breathing. Inhalation through the nose is short and noisy. Exhalation should be done through the mouth after each inhalation (not visible or audible). Do not hold or push out your exhalation under any circumstances! Inhalation is extremely active, exhalation is absolutely passive.
- A noisy, short breath is taken through the nose with closed lips. You cannot deliberately compress your lips at the moment of inhalation; they close slightly, absolutely freely and naturally. After inhaling, the lips (on their own, without help) unclench - and exhale through the mouth. Helping your inhalation with your facial muscles (grimacing) is strictly prohibited! It is also forbidden to lift the palate at the moment of inhalation, sending air deep into the body, while protruding the stomach. Don't think about where the air goes, think only about the noisy and short breath.
- Shoulders cannot be raised at the moment of inhalation! If your shoulders still rise and your chest protrudes, stand in front of a mirror and try to forcefully keep your shoulders calm.
4 . Do the whole complex in one lesson, and not several “hundreds” of one exercise. Exercise in the morning (30 minutes) and in the evening (30 minutes). If you feel unwell, do Strelnikova breathing exercises several times a day. And you will feel better.
5 . Do breathing exercises in the morning - before meals, and in the evening - either before meals, or an hour and a half after. People suffering from gastritis, colitis, stomach and duodenal ulcers are recommended to do Strelnikova gymnastics only before meals.
6 . If you have little time, do the entire complex of gymnastics not three “thirties” (96), but one (32 breaths-movements) of each exercise, starting with “Palms” and ending with “Steps”. This will take 5-6 minutes.
7 . Gymnastics can be done by both children (from 3-4 years old) and very old people. Age is not limited. It can be done standing, sitting, and in severe condition - even lying down.
8 . On average, it takes a month of daily exercise, twice a day, to feel the healing effect for any disease.
9 . Don’t give up Strelnikova’s breathing exercises. Do it for the rest of your life, at least once a day (30 or at least 15 minutes), and you may not need medication. This gymnastics can be both therapeutic and preventive.
Good afternoon, dear readers! Breathing according to Strelnikova is based on an ancient technique that dates back to ancient times. There are scientific and philosophical teachings of that time practicing breathing exercises.
But it was only by the middle of the last century that methods of proper breathing were developed, accessible to everyone. They are all good in their own way, today in an article about the most popular technique in our country - breathing exercises according to Strelnikova.
It so happened in our society that from the first days we teach small children to correctly pronounce certain sounds, concentrate attention on objects, think logically and think... But rarely does anyone think about the fact that it would be useful to teach children proper breathing.
It turns out that many of us breathe incorrectly, which is why various diseases appear. The yogis from whom we learn wisdom breathe very differently and they like to repeat an expression that says that the one who “breathes correctly will live happily ever after.”
Breathing techniques are also interesting because they can be used even by sick people; they do not require much physical energy and strength, but the use of breathing techniques allows you to heal not only your body, but also your soul.
Paradoxical breathing according to Strelnikova
In the reviews of doctors, to this day there is no consensus about the breathing technique developed by Strelnikova, but despite this, they recognize it and consider it an effective means of getting rid of many diseases, such as heart and vascular, diseases of the nervous system and respiratory. It is also important that gymnastics directs the entire body towards healing.
Now this gymnastics is being promoted by Alexandra Nikolaevna’s student, Mikhail Shchetinin, who assures that breathing according to Strelnikova’s method treats the body comprehensively, in addition to the diseases mentioned above, it normalizes metabolic processes, restores immunity, and prevents the development of osteochondrosis and other spinal deformities.
What are the advantages of this unique method?
Having their own views on the treatment of diseases with breathing exercises, scientists are unanimous in the opinion that the technique is distinguished by a number of features, which are expressed:
- in a positive effect on the whole body, including the muscular system;
- in the restoration by organs of all lost functions that were impaired by disease;
- in combination of exercises with different types of physical activity (running, walking, swimming);
- the positive impact of gymnastics on people of all ages, including children and the elderly;
Breathing exercises are universal and convenient because they do not require a special place for exercise, additional equipment, special clothing and shoes. Watch the video, Strelnikova’s breathing exercises.
It brings benefits and health not only to sick people, but is also an excellent preventive measure for healthy people, allowing them to maintain the health of their body and slow down early aging of the body.
Gives effective results, increasing muscle mass, lung capacity, strengthening the heart muscle. Helps relieve congestion in the blood and lymph, restores the regulatory functions of organs and systems.
What diseases does it treat?
The breathing technique restores the immune system and activates all human mechanisms to independently boost and overcome all ailments, stress, addictions that a person could not cope with.
Exercise seems to be an additional opportunity for healing when treated with traditional methods, especially for the treatment of:
- chronic diseases of the lungs and bronchi;
- useful for asthma;
- pneumonia, bronchitis and sinusitis;
- chronic runny nose and rhinitis;
- neurosis and nervous diseases;
- diabetes mellitus and its associated diseases;
- angina pectoris and asthenoneurosis;
- hypertension and hypotension;
- peptic ulcer (in remission);
- loss of voice and stuttering;
- coronary heart disease.
Interestingly, the exercises involve all parts of the body: legs and arms, abdominal muscles and spine, pelvic muscles and head, causing a positive response in the entire body and enhancing cellular respiration. That is why it gives excellent preventive results for children and adolescents, making them physically developed and flexible, eliminating stoop and stagnant processes.
Even stuttering, which is difficult to treat by speech therapists and hypnotists, can be cured by these unique breathing exercises, but they are prescribed individually for each child.
Breathing exercises according to Strelnikova
The breathing technique is designed in such a way that all attention is focused only on inhalation, and exhalation is passive. While inhaling, a physical exercise is performed at the same time. The exercises are simple and easy, so they do not lead to overexertion and do not cause shortness of breath or fatigue.
Sharp breaths increase ventilation of the lungs up to 6 times, while carbon dioxide is inexplicably retained inside the body at the level of the physiological norm and, most importantly, the energy potential of the body increases.
And these are not just words, all positive results have been repeatedly confirmed by measurements of instruments: spirometer, Genche test, blood composition studies, electrocardiography, x-ray, pressure measurements...
The vessels of the brain receive several times more oxygen, spasms are relieved and, as a result, headaches go away and memory improves.
The technique has contraindications
- during acute exacerbations of the disease,
- with high body temperature.
Exercise is prohibited for people prone to blood clots. They are contraindicated in cases of cerebral concussion, aortic aneurysm, spinal injuries and hypertensive crisis.
Exercise technique
You need to learn the exercises gradually, usually the first three are mastered; the full complex consists of 1200 breaths and movements. If it becomes difficult right away, you can slightly increase the rest break. Not as usual, but instead of five seconds, rest for ten.
Important to remember : When mastering breathing according to Strelnikova, you only need to control the inhalation, which is made sharply and noisily through the nose. Exhalation occurs passively, as if on its own; it is advisable to release the air through an open mouth. During inhalation, the mouth should be closed.
Inhalations are performed at a frequency of up to 120 times per minute. The total time spent performing all movements does not exceed 30 minutes. In an ideal solution, the exercises are performed in the morning and evening; from a preventive point of view, it can be done once.
Start the first day by doing the Palms, Shoulders and Pump exercises, and after that, add one exercise each day. There's no need to rush. Your body needs to get used to the new breathing system. Gradually, your body will master the rhythm of breathing, you will remember all the movements and will perform breathing exercises easily and naturally.
Exercise 1. Palms
Your arms are lowered down, bend them at the elbows, keep your palms at chest level, turning them away from you. You begin to clench your fingers into a fist, as if you are capturing the air with them, and at the same time take sharp and noisy breaths through your nose, without stopping four times (this is one approach). After lowering your arms down, rest for 3-4 seconds and repeat the exercise. There should be 24 such repetitions.
Just watch your inhalation; exhalations should be silent. If in the first days of classes you feel slightly dizzy, this indicates a strong saturation of small capillaries with oxygen. You can slightly increase the rest time, not 4 seconds, but 6-10 seconds. The exercise clears the energy channels and soon these symptoms will go away. The exercise can be performed sitting or even lying down.
Exercise 2. Shoulder straps
Hold your hands in fists at stomach level. As you inhale, sharply straighten your arms towards the floor and unclench your fists, as if shaking water from your fingers. Take 8 breaths, return your hands to your waist and rest for 4 seconds. This is one approach, there should be 12 such approaches.
Exercise 3. Pump
Get into the starting position with your feet slightly wider than shoulder-width apart. Imagine that you are holding a pump handle in your hands and you need to inflate a tire. Leaning your torso forward, stretch your arms down toward the floor. The inclination is easy. When bending over, take a short and sharp breath in through your nose. Remember that you must maintain the rhythm of movements and breaths - 120 times per minute.
Take 8 bending breaths, then straighten up and rest for 4 seconds. Do 12 sets of 8 reps. Bend lightly, inhale sharply, and exhale through your open mouth quietly and silently.
The respiratory system helps relieve heart attacks, asthmatic attacks, reduces liver colic and helps cure stuttering.
Exercise 4. Turns
After mastering the first three exercises, add the rest one every day. To perform the Twist exercise, place your feet slightly wider than shoulder-width apart. Turn your head left and right, you need to do this at the pace of steps (I remind you, up to 120 times per minute).
With every turn of your head, remembering to inhale through your nose. Turn to the left - inhale, turn to the right - inhale again. Control only inhalations, exhalations occur through the mouth, spontaneously. Keep your neck and head straight. Eight turns with inhalations and rest for 4 seconds. Such approaches must be done 12 times.
Therapeutic breathing with head turns is beneficial for the cervical vertebrae and inhibits the development of osteochondrosis.
Contraindications in this case, existing concussions or hypertension with high blood pressure may develop if the vertebrae in the cervical spine are displaced.
Exercise 5. Ears
Place your feet shoulder-width apart or much narrower. We tilt our heads left and right, not even tilts, but swaying, as if you were saying “ah-ya-ay.” With each bend, inhale through your nose. Another video where the whole family does exercises.
Keep your shoulders and body straight, only your head moves. Perform 8 head movements with inhalations, followed by a 4-second break. A total of 12 approaches.
Contraindication to perform the exercise will be a concussion, hypertension or epilepsy.
Caution must be observed with increased intracranial and intraocular pressure, thoracic and cervical osteochondrosis. In these cases, turn the head lightly, without sudden movements. And the breathing, as usual, is sharp and noisy. The exercise can be performed sitting and even lying down.
Exercise 6. Small pendulum
Place your legs as in the Ears exercise. It is necessary to nod your head down and up. They nodded, looked at the floor and at the same time took a sharp and quick breath through their nose.
Raise your head up and look at the ceiling, don’t forget to take a short breath through your nose. Try not to hold your exhalations, allow the air to come out randomly through your slightly open mouth. Also do 12 sets of 8 reps, taking a 4 second break between sets.
Contraindications and restrictions the same as when performing the Ears and Head Turns exercises. Do not try to throw your head up; nod freely so that they do not cause unpleasant sensations.
Exercise 7. Cat
Spread your legs slightly wider than your shoulders, place your hands on your belt. Squatting slightly at the knees, make a slight turn to the right and at the same time transfer the weight of your body to your right leg, while turning, take a sharp, short breath through your nose. Stand up straight.
Now, squat down again, turn your body to the left, while simultaneously transferring the weight to your left leg and inhaling through your nose. Don't lift your feet off the floor. The movements of the knees are springy and light, you don’t need to squat deeply, keep your back straight, and turn your body at the waist. Perform 12 sets of 8 turns with inhalations.
Exercise 8. Hug your shoulders
Stand up straight, spread your arms to the sides. Bend your elbows, turn your palms towards your chest. Continue to bring your arms together, with your right palm clasping your shoulder and your left palm clasping your right armpit.
The elbows should move parallel to each other, and it does not matter at all which elbow is at the top and which is at the bottom. Bring your elbows in and out at the pace of your steps, remembering to inhale with each movement.
After mastering the movement and breathing, the exercise can be slightly complicated. When bringing your arms together, slightly raise your head up, as if grabbing air from the ceiling. Perform 12 sets of 8 movements, not forgetting about short breaks. The exercise can be performed lying down or sitting on a chair.
Contraindications: after suffering a heart attack, this exercise can be done only after 2 weeks. If it is difficult to perform 8 movements at once, then they are reduced to 4, after a rest of 5 seconds - repeat.
Caution is necessary for pregnant women, especially after 6 months, and they are not allowed to raise their heads up. You need to work only with your hands, directing your gaze forward. With coronary disease and heart disease, restrictions are also needed.
Exercise 9. Large pendulum
The exercise combines the two learned above: Pump and Shoulder Hug. Your feet should be slightly narrower than shoulder width apart. Performing a bend over from the Pump exercise, stretching your arms toward the floor. As you straighten up, raise your head up and hug yourself, as in the Embrace Your Shoulders exercise. When bending and straightening your body, inhale and exhale voluntarily, do not forget about the rhythm of movement. The exercise can also be performed in other body positions (sitting).
Limitations for this exercise are all diseases of the spine. Everything must be done with great care, without sudden movements. The bends are light and incomplete.
Exercise 10. Rolls
Place your right leg slightly forward. We transfer the body to the right leg, bending it slightly at the knee. Then we transfer the body to the left leg, not forgetting about the springy movements of the knees. With each movement, inhale and exhale voluntarily.
Now switch legs, put your left one forward and repeat 12 sets of 8 breaths.
Exercise 11. Steps
From a free standing position, lift your right leg, bending it at the knee, the toe of the foot reaching towards the floor, while slightly squatting on your left leg, inhale.
Raise your left leg, squatting slightly on your right leg with a springy movement. In the Steps exercise, you can perform 8 sets of 8 movements each. For injuries and diseases associated with blood clots, the exercise is performed lying down.
Exercise 12. Back step
From a free stance, bend your right leg at the knee, as if you want to slap your buttocks with your heel, while doing a light squat on your left leg.
Now bend your left leg at the knee, moving your foot back and making a spring squat with your right leg. Remember to inhale every time you squat. Perform 4 sets of 8 breaths each. The exercise is performed rhythmically, you can turn on music.
Restrictions: If it is hard or you are sick, do not try to raise your legs high, this especially applies to vascular and heart diseases, as well as during pregnancy.
Breathing according to Strelnikova includes all organs and systems in motion, which receives a positive response from the body. Oxygen exchange at the cellular level increases, which leads to overall health.
Learn breathing exercises and stay healthy!
Blog articles use pictures from open Internet sources. If you suddenly see your author's photo, please notify the blog editor via the form. The photo will be deleted or a link to your resource will be provided. Thanks for understanding!
Breathing exercises according to Strelnikova is a unique healing technique created by a talented opera singer several decades ago. This set of exercises is still widely used for health purposes. Gymnastics helps with problems with the respiratory system and can improve the functioning of the vocal cords. It can also cure cardiovascular pathologies and a number of other diseases in men and women.
Breathing exercises by Strelnikova: benefits and contraindications
Breathing exercises are a set of special exercises aimed at changing the rhythm, intensity, depth, frequency and type of breathing. Gymnastics helps control your breathing, which has a positive effect on the respiratory system and improves the condition of the entire human body.
A unique method was developed many years ago by Soviet opera singer Alexandra Strelnikov together with her mother. At a young age, the girl suffered from attacks of suffocation and even lost her voice. Her mother began to look for ways to restore the activity of the vocal cords and stabilize the functioning of the respiratory organs. This is how Strelnikova’s breathing exercises were invented.
Experts who practice this technique call it paradoxical, since breathing exercises are performed contrary to generally accepted rules. But everyone agrees that gymnastics has a strong healing effect.
The essence of the specific technique is to train a special breath. It should be conscious, sharp, short and carried out through the nose. You should take 3 such breaths in 2 seconds. Exhalation is silent and slow, it is carried out at a reflex level. A special feature of gymnastics is the involvement of the strongest respiratory muscle in the process - the diaphragm. In addition, forced breathing exercises force other muscles located in the neck, head, chest, and abdomen to work.
The main exercises in the complex are performed with the participation of the diaphragmatic muscles. During inhalation, the chest contracts. It is recommended to do about 3000 such movements in 45 minutes. Such training, when systematically performed over 15–20 sessions, contributes to:
- restoration of nasal breathing;
- exacerbation of olfactory function;
- getting rid of breathing problems, curing chronic diseases of the respiratory organs (rhinitis, pharyngitis, sinusitis, bronchitis, asthma);
- normalization of gas composition and blood functions;
- accelerating blood circulation and supplying tissues and organs with oxygen;
- improving brain functioning;
- activation of the metabolic process;
- strengthening the muscles of all respiratory organs;
- improving the functioning of internal organs due to their diaphragmatic massage;
- reducing muscle pain;
- strengthening the musculoskeletal system;
- elimination of neuroses and their consequences (for example, stuttering);
- mental health.
Singer and teacher A.N. Strelnikova proposed combining her gymnastics with some sports - swimming, skiing, athletics, as well as sports games and strength training (dumbbells).
But you should not perform other breathing exercises at the same time, especially those taken from yoga. Also restrictions for classes are severe myopia, glaucoma, and hypertension. Internal bleeding is a contraindication in which Strelnikova’s gymnastics are strictly prohibited.
There are no age restrictions for performing the original exercise system. Similar breathing exercises are suitable for children and adults. The main thing is to follow the rules and basic requirements for its implementation.
After reading the reviews of patients who tried the effects of breathing exercises on themselves, we were able to identify the main advantages and disadvantages of gymnastics. Main advantages:
- simplicity and efficiency;
- it doesn’t take much time to train;
- Can be used by both adults and children.
Judging by the reviews, there are very few downsides to Strelnikova’s breathing exercises. The most frequently noted shortcomings are:
- Short duration of effect. That is, in order to maintain the results achieved, gymnastics should be practiced constantly.
- A lot of time is spent doing gymnastics - an hour or an hour and a half a day.
- Presence of contraindications. Some exercises from the gymnastics complex are prohibited for people with heart pathologies, head and spinal injuries, urolithiasis and other health problems.
Mikhail Shchetinin, professor and creative heir of Alexandra Strelnikova, gives more detailed information about the action of gymnastics and the results after its use in his book “Strelnikova’s Breathing Gymnastics”. In this work, he describes all the exercises included in the gymnastic complex, tells the rules for their implementation in various pathological conditions.
How to do it correctly, basic exercises
If you are wondering which breathing exercises are right for you and how to do them, we will try to help you. First, let’s outline the requirements that are important to consider before training:
- You need to train and control your breaths.
- Inhalation is carried out exclusively through the nose. At the same time, he is conscious, noisy, sharp and active.
- Exhalation is smooth, independent, passive. You need to exhale silently through your mouth. Exhalation occurs involuntarily when the body is ready to throw away everything unnecessary.
- All exercises must be combined with body movements (static or dynamic).
- Exercises are performed by mentally counting to 8.
- All movements while inhaling are carried out at the pace of a marching step.
- It is permissible to perform gymnastic exercises in a standing, lying or sitting position.
To perform gymnastics correctly, it is important to understand how to breathe correctly. When the basic principles are taken into account, you should move on to practice. The gymnastic complex contains the following exercises:
- "Palms".
This is a warm-up exercise that helps you adapt to a specific type of gymnastics and learn to control your breathing. To begin, choose a comfortable position - you can stand, sit or lie down. Bend your arms and place your palms forward. Inhale the air sharply and rhythmically through your nose (4 times), clenching your palm into a fist with each inhalation. Rest for a few seconds with your arms down. Movements accompanied by inhalations must be repeated 24 times (Strelnikova’s hundred). If you feel dizzy after exercise, do not be alarmed, this is normal. The unpleasant symptom will soon disappear.
- "Epaulettes".
Straighten your back, clench your hands into fists and place them at your waist. Inhale - lower your clenched fists to the floor, straightening your arms. You should make 8 such bends, then raise your arms back to your waist (exhale by itself). After resting a little, do 12 approaches.
- "Inflating a tire".
A prerequisite for performing the exercise is to adhere to the tempo of the marching step. The main position (standing or sitting) is a straight back, legs slightly apart, arms along the body. Inhale - bend over slightly, stretch towards the floor. Now rise up without straightening your back completely. Repeat rhythmic bending for 8 breaths. Perform 12 approaches.
Limitations for performing such an exercise are serious traumatic brain and spinal injuries, chronic radiculitis, osteochondrosis, increased (vascular, ocular or intracranial), urolithiasis.
- "Cat".
The essence of the exercise is to perform squats, sharply turning the body to the right and then to the left. With each squat (smooth, shallow), inhale sharply through your nose, while simultaneously making grasping movements with your hands at waist level. Exhalations are carried out reflexively. In total, you should perform 12 sets of 8 squats while inhaling.
- “Hug your shoulders.”
To begin, bend your arms and raise them to shoulder level. Make sharp movements, as if trying to hug yourself, while actively inhaling. Repeat the action 8 times, rest. Do 12 of these approaches. The exercise should be performed with extreme caution by people suffering from severe heart pathologies.
- "Pendulum".
Choose a comfortable position - you can stand or sit. Inhale - bend towards the floor. Rise sharply (reflex exhalation). Inhale again - hugging yourself with your arms over your shoulders, try to bend back. Repeat 8 times, rest. Complete 12 approaches.
- "Head turns".
Straighten your back, lower your arms down. As you inhale, make sharp turns of your head - now to the right, now to the left.
- "Ears".
To perform the exercise, while inhaling, tilt your head to one side or the other. Passive exhalation occurs between breaths.
- "Pendulum head".
Repeat the previous exercise, only now tilt your head up and down, inhaling noisily each time.
- "Rolls".
This exercise is performed exclusively while standing. Take the correct position - left (supporting) leg in front, right leg behind, slightly bent. The entire weight of the body is supported by the left leg, the right is needed for balance. Bend your left leg slightly at the knee and inhale. Straighten up and shift your center of gravity to your right leg. Inhale and squat again.
- "Steps".
The exercise is performed in 2 variations. “Forward step”: in a standing position, lift one leg, bent at the knee, to the waist, straighten it from the knee and, at the same time with a noisy inhalation, squat down. Repeat the same with the second leg. “Back step”: do the same movements, only the bent leg should be taken back. The norm is to do 4 sets of 8 breaths-squats for each leg.
It is necessary to perform the entire complex every day. Treatment sessions should be carried out in the morning on an empty stomach or in the evening 1.5 hours after eating. A total of 60 minutes should be devoted to training (half an hour in the morning and evening).
The respiratory system has the ability to obey human will. At the same time, conscious correction of breathing helps achieve incredible results. Alexandra Strelnikova’s unique method, based on performing dynamic exercises with the participation of the diaphragm muscles, allows you to get rid of voice problems, overcome stuttering, cure chronic pathologies of the lungs and cardiovascular system, and have a positive effect on the musculoskeletal system and brain function.
