They began to try strelnikova breathing. Breathing exercises by Strelnikova: a unique healing technique! Losing weight with Strelnikova

Strelnikovskaya breathing gymnastics is a selection of exercises that was developed by Strelnikova primarily for herself - she was a theater teacher and opera singer, suffered from a suffocating cough, and was looking for an opportunity to cope with her illness. The respiratory system according to Strelnikova’s method has no analogues and no restrictions whatsoever - people of any age can practice it, regardless of health status.

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

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

Results and benefits for the body

What benefits does Strelnikova’s constant practice of breathing exercises bring?

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

Strelnikova’s breathing exercises will help the body in general, but there are certain diseases in which this method recommended by doctors.

Respiratory system diseases

It could be a runny nose or chronic sinusitis, bronchitis or even bronchial asthma. The fact is that Strelnikova’s paradoxical gymnastics loads the respiratory system the most, putting the maximum load on it, which improves the condition of the pulmonary system and helps strengthen the respiratory system as a whole. In addition to improving overall membrane permeability, local blood supply also increases.

Skin diseases

Many people suffer from neurodermatitis, psoriasis and diathesis; they know how difficult it is to fight these diseases. When you train active breathing, the body at the membrane level is enriched with oxygen, and oxygen-enriched blood enhances regeneration. By the way, this also helps restore the breathing of the skin - blood microcirculation improves, connective tissues are modernized, excess sebum is removed, acne disappears.

Nervous disorders and diseases of the central nervous system

Often, diseases of the central nervous system are associated, among other things, with low levels of oxygen in the blood and insufficiently active blood supply - the body functions at “low speed”, and the person feels some depression. Breathing exercises A. N. Strelnikova will help normalize her well-being literally from the first lesson.

Diseases of the vascular system

If you often have a headache, feel unwell, have had a stroke or suffer from epilepsy, then Strelnikova’s breathing technique will help minimize painful conditions.

Besides all of the above breathing exercises using the Strelnikova method allows you to fight stuttering, diseases of the spine, and also overweight and bad habits.

Gymnastics rules

Before doing a set of breathing exercises, you first need to understand how to perform gymnastics for weight loss correctly. By the way, at the very beginning it is quite acceptable to use tips for exercises in pictures - this simplifies the process.

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

Introductory lesson

Naturally, you won’t be able to perform a set of exercises right away; active breathing techniques require an attentive and focused attitude.

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

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

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

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

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

Full complex

You need to stand up straight, bend your arms elbow joints and demonstrate your palms (vertically, in line with the shoulder joints). Sharp breaths are taken, at the same moment the hands are clenched into fists. You can do this exercise in any body position.

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

Pump

You need to stand straight, your legs are slightly narrower than your shoulders, your arms are freely extended along your body. First, a tilt is made - with your hands you need to reach for your toes, but not touch them, and in the second half of the tilt you need to take a noisy breath (strictly using your nose, not your mouth). The inhalation ends simultaneously with the tilt. Then you need to rise slightly, but do not rise completely, and repeat. The back should be rounded, the head should be facing down. The exercise is done standing and sitting.

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

Cat

You need to stand up straight and perform a dance squat, turn your body to the right and take a short breath, then return to the starting position and do the same squat with a turn to the left. Don't squat too deeply, just bend your knees slightly. During the exercise, you need to make a grasping movement in the direction of the turn. The back should be straight, rotation is carried out only in the waist area.

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

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

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

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

Turns

Stand up straight, inhale simultaneously with turning your head, do not stretch your neck, do not stop your head in the process of movement - to the left - inhale, exhale, to the right - inhale, exhale.

Ears (Chinese dummy)

The starting position is classic - straight. The head alternately bends the ear to the shoulder and inhales, do not lower the chin, exhale in a timely manner.

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

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

Rifles

Stand up straight, put your left leg forward, your right leg back, shift your center of gravity to your left leg. Then a light dance squat is done on the left leg along with a noisy inhalation, after which the weight is transferred to the back (right) leg, also inhaling.

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

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

Steps (rock and roll)

Forward step - we stand in the starting position, raise the left leg, bending the knee (pull the toe), the center of gravity is at right leg. In this position, do a light squat and take a noisy breath, then take the starting position for a moment and perform the exercise for the right leg.

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

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

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

A few more useful things. For preventive purposes, you can use any of Strelnikova’s gymnastics exercises, but if there are certain specific ailments, then it is better to clarify which specific exercises will help overcome the disease. For example, Strelnikova’s breathing exercises for children preschool age implies simple exercises for children who help fight childhood colds - they relieve nasal congestion, reduce sore throat, and generally improve well-being.

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

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

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

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

For cardiac arrhythmia, the “Pump” helps well. Also, for cardiac arrhythmia, it is recommended to perform the “Pendulum” exercise. In general, the main thing in case of cardiac arrhythmia is to perform the entire set of exercises correctly, and to approach the use of gymnastics by gradually increasing the load, without straining yourself in any way. The same applies to hypertension.

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

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

Very often people are interested in what the indications and contraindications are. I wrote about the indications above, but here are the contraindications... In general, the gymnastics complex according to Strelnikova practically does not imply any contraindications - this is the correct breathing technique, originally developed for vocalists, and then modified not only to improve the functioning of the speech apparatus, but also for health in general, thanks to which many people manage without medications. For people with serious illnesses, I can only advise you to discuss exercise with your doctor - so you can find out whether it is suitable for you personally.

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 terms of 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 most strong muscle, which 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 effect. 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 direct therapeutic effect, classes relieve fatigue, increase vitality, give great mood, invigorate, improve 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 disease;
• hypertension;
• vegetative-vascular dystonia;
• history of heart attacks and strokes;
• violation heart rate;
• headaches;
• epilepsy;
• diseases of the musculoskeletal system, including scoliosis;
• disorders of the thyroid gland;
• diabetes mellitus;
• 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 stooping, helps create a springy, light gait, makes the body plastic 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 if the situation is good, 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 carry out special sound exercises in parallel with this, you can achieve good results when 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 had a high healing effect after excision interventions 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. There was significant improvement in ECG, hemodynamics and function external respiration. 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 anyone else 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 there is a chronic or acute pathology, without prior consultation with your doctor, independently prescribe this training not recommended.

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 fresh air or on the balcony, at least with open vents or windows.

What is the paradox of the method? While inhaling rib cage is in a compressed state, and not in the 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.

Class schedule:

• 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. Palms Stand straight, bend your arms at the elbows and place them 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 Stand straight, legs narrower than shoulders. Sit down a little, turn to the right and take a sharp breath. Return to original position. Repeat the movement to the left. At the same time, the hands perform grasping movements. Keep your back straight, turn at the waist.

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 shoulders. Turn your head to the right - inhale, turn your head to the left - inhale. Exhale between breaths.

8. Ears Stand straight, legs narrower than shoulders. 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 Front. Stand straight, put your feet shoulder-length. Raise your left leg, bending it at the knee, to your stomach (while the toe is pulled down). Squat down on your right leg while inhaling noisily. Return to starting position. Repeat with the other leg. 8 times 8 breaths. Rear . Bend your left leg at the knee, while reaching your buttocks with your heel. Squat down on your right leg and inhale. Repeat with the other leg. 4 times 8 breaths.

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

Strelnikova’s breathing exercises are a non-drug healing method, created at the turn of the 30s and 40s as a way to restore the singing voice.

That's all for today more people come to the conclusion that no drugs, pills, plastic surgery and other unnatural interventions in the nature of our bodies are not able to influence them as beneficially as leading a healthy lifestyle. And this includes proper nutrition, sports, and the use of various health-restoring techniques and gymnastics. One of these is Strelnikova’s breathing exercises.

This is an independent system of exercises, which at one time enjoyed dizzying popularity among artists and pop stars. The following people trained using it: Alla Pugacheva, Sofia Rotaru, Margarita Terekhova, Laima Vaikule, Andrei Mironov. And this is not a complete list!

If you are the type of person who actively practices healthy habits or wants to give your voice a new, pleasant timbre, then after reading this article you may be inspired and want to try a new experience on yourself. Or you are faced with unpleasant respiratory diseases and are looking for a practice that can quickly return you to a high energy state, vigor of body and spirit, then the activities that will be discussed will suit you perfectly!

A little about the author A. Strelnikova

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

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

In 1972, Strelnikova officially registered her invention at the All-Union Research Institute of State Patent Examination, receiving an author's certificate for it.

Currently, there is a Breathing Gymnastics Center in the capital, named after its creator. The use of this technique has been repeatedly tested in various types of medical institutions, and studies have each time confirmed its effectiveness.

Rules for performing exercises

Before performing the exercises, you need to familiarize yourself with certain rules.

1. Try to think only about inhalation. There is no need to type as much as possible - this is the main mistake. You need to inhale short, loudly and sharply.
2. Exhalation is not the main thing in the exercises. You should exhale through your mouth, not your nose. No need for extra stress. Feel your breath.
3. Try to pace yourself.
4. Don't exercise forcefully. You don’t need to do an exercise just because you “have to.” If the body is not ready yet, give it time, do not rush.

Basic and additional complex

For effective training Strelnikova developed a special complex. It consists of a main part and an additional one. The first includes the following tasks:

• Palms
• Shoulder straps
• Pump
• Head turns
• Small pendulum
• Cat
• Hug your shoulders
• Big pendulum
• Rifles

The additional part includes exercises:

• Sit down - stand up
• Spring
• Raising the pelvis
• Metronome
• Wiggle

When performing exercises, it is important to follow all the rules and strictly follow the instructions. When you exercise constantly, your body will get used to this amount of oxygen and it will be easier to work. It is more advisable to first learn the first 3 exercises - the basic ones. Then add 1 new one per day. The technique for performing all exercises is covered in the video.

11 breathing exercises by Strelnikova

1. Palm exercise

I.p. (starting position) – standing:

Stand straight, arms bent at the elbows (elbows down), and palms forward - “psychic pose.”

While standing in this position, you should take short, rhythmic, noisy breaths through your nose while clenching your palms into fists (the so-called grasping movements.

Without pausing, take 4 rhythmic, sharp breaths through your nose.

Then lower your hands and rest for 4-5 seconds. Then take 4 more noisy, short breaths and pause again.

Normally, you need to take 4 breaths 24 times.

You may feel dizzy at the beginning of the class, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise “shoulder straps”

I.p. – standing, hands clenched into fists and pressed to the stomach at waist level.

When inhaling, you need to sharply push your fists down towards the floor (do not strain your shoulders, straighten your arms to the end, reaching towards the floor).

Then return the brushes to waist level in IP.

Take 8 breaths in a row. Normally 12 times 8.

3. Exercise “pump” (“inflating the tire”)

I.p. – standing, legs slightly narrower than shoulder width, arms below (os. – basic stance).

Make a slight inclination (reach your hands towards the floor, but do not touch), while in the second half of the inclination take a short and noisy breath through your nose.

The inhalation ends along with the tilt. Raise yourself a little, but not completely, and again bend + inhale. You can imagine that you are inflating a tire in a car.

The bends are performed easily and rhythmically; you should not bend too low, just bend down to waist level.

Round your back, lower your head. Important!! “Pump the tire” in the rhythm of a marching step.

Normally, the exercise is performed 12 times.

Restrictions:

Injuries to the spine and head, long-term osteochondrosis and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - do not bend low. The tilt is slightly noticeable, but short and noisy inhalations are mandatory. Exhale passively after inhaling through the mouth, while not opening the mouth wide.

This exercise is quite effective and can stop a heart attack, liver attack and bronchial asthma.

4. Exercise “cat” (half squat with a turn)

I.p. – o.s. (during the exercise, the feet do not come off the floor).

Do a dance squat with your torso turned to the right and at the same time take a short, sharp breath.

Then do the same with turning left.

Exhalations are performed spontaneously.

The knees bend and straighten slightly (do not squat too hard, but lightly and springily).

Hands on the left and right perform grasping movements.

The back is straight, turn at the waist.

Normal ex. performed 12 times.

5. Shoulder Hug Exercise

I.p. – standing, bend your arms and raise them to shoulder level.

You need to throw your arms very strongly, as if you want to hug yourself by your shoulders.

And with every movement a breath is taken.

Hands during the “hug” should be parallel to each other; There is no need to spread it very wide apart.

Normally, the exercise is performed 12p - 8 breaths-movements.

Can be performed in different starting positions.

Restrictions:

Coronary heart disease, previous heart attack, congenital heart disease - this exercise is not recommended for these diseases.

It should start with 2 weeks of classes.

If the condition is severe, then you need to take half as many breaths (4, or even 2).

Pregnant women from about 6 months (pregnancy) do not tilt their head back in this exercise; only perform the exercise with your hands, stand straight and look forward.

6. Exercise “big pendulum”

I.p. – standing, legs narrower than shoulders. Lean forward, reach your hands towards the floor - inhale.

Immediately, without stopping (bend a little at the waist), bend back and hug your shoulders with your hands. Also - inhale.

Exhale randomly between inhalations.

Normal: 12 times. The exercise can be done while sitting.

Restrictions:

Osteochondrosis, spinal injuries, displaced intervertebral discs.

With these diseases, you should limit your movements, lean forward a little and bend a little while bending back.

Only after you have mastered the first 6 exercises well should you proceed to the rest.

You can add one exercise every day from the second part of the complex, until you master all the rest.

7. Exercise “head turns”

I.p. – standing, legs narrower than shoulders.

Turn your head to the right - take a short, noisy breath through your nose.

Same thing to the left.

The head does not stop in the middle, the neck is not tense.

Important to remember!

You need to exhale through your mouth after each inhalation.

Normal: 12 times.

8. Exercise “ears”

I.p. – standing, legs narrower than shoulders.

Slight tilt of the head to the right, ear to the right shoulder - inhale through the nose. Same thing to the left.

Shake your head a little, looking forward.

The exercise is similar to the “Chinese dummy”.

Inhalations are performed along with movements.

When exhaling, do not open your mouth wide!

Normal: 12 times.

9. Exercise “pendulum head” (down and up)

I.p. – standing, legs narrower than shoulders.

Lower your head down (look at the floor) - a short, sharp breath.

Raise your head up (look at the ceiling) - inhale.

Let me remind you that exhalations should be between inhalations and through the mouth.

Normal: 12 times.

Restrictions:

Head injuries, vegetative-vascular dystonia, epilepsy, increased intracranial, intraocular, blood pressure, osteochondrosis of the cervicothoracic region.

With these diseases, you should not make sudden movements with your head in exercises such as “Ears”, “Head turns”, “Head pendulum”.

Turn your head slightly, but inhale noisily and short.

You can do the exercises while sitting.

10. Exercise “rolls”

1) I.p. – standing, left leg forward, right leg back. Transfer the weight of the body to the left leg.

The body and leg are straight.

Bend your right leg and place it on your toes for balance (but don’t lean on it).

Sit down a little on your left leg, while inhaling through your nose (the left leg should be immediately straightened after squatting).

Immediately shift the center of gravity to the other leg (leave the body straight) and also squat down a little while inhaling (do not lean on the left leg).

Important to remember:

1. squats are done along with inhalation;
2. transfer the center of gravity to the leg on which the squat is performed;
3. after squatting, the leg should be straightened immediately, and then a roll from one foot to another is performed.

Normal: 12 times.

2) The exercise is performed in the same way as described above, only you need to swap your legs.

This exercise is done only in a standing position.

11. Exercise “steps”

I.p. – standing, legs narrower than shoulders.

Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on your right leg and take a short, noisy breath.

After squatting, the legs must be returned to their original position.

Do the same, raising the other leg forward. The body must be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions:

Coronary heart disease, diseases of the cardiovascular system, previous heart attack, congenital defects.

If you have leg injuries and thrombophlebitis, you need to perform the exercise sitting and lying down, very carefully. The pause can be increased to 10 seconds. With such a disease, consultation with a surgeon is necessary!

During pregnancy and urolithiasis, do not raise your knee high!

2) “Back step.”

I.p. - Same. The left leg, bent at the knee, is pulled back, while squatting slightly on the right leg and inhaling. Return your legs to their original position – exhale. Do the same on the other leg. We do this exercise only while standing.

Normal: 4 times – 8 breaths.

Indications for use of the Strelnikova technique

Doctors still do not have a clear opinion about the unusual approach. Despite this, they recognize its effectiveness and obvious positive changes in patients and healthy people. First of all, they note the fact that Strelnikova’s breathing exercises stimulate the immune system and have a general strengthening effect on the body. Experts believe that the program can be carried out even in the absence of health complaints, but they still identify several indications for carrying out breathing exercises:

• Neurotic conditions and depression that have entered the chronic phase.
• Pregnancy period (assuming the normal course of the natural process).
• Bronchial asthma, inflammatory processes in the bronchi and lungs.
• Diseases of the heart and blood vessels, including hypertension and vegetative-vascular dystonia.
• Heart rhythm disturbances, heart attack.
• Recovery period after a stroke, epileptic seizures, frequent headaches and migraines.
• Diseases caused by metabolic disorders.
• Thyroid pathologies and diabetes mellitus.
• Some infectious and viral diseases, dermatitis.
• Smoking.
• Problems with potency in men.
• Excess weight and tendency to gain kilograms.
• Studies have shown that proper and regular breathing exercises help cure anemia, get rid of snoring and stuttering, and problems in the genitourinary area.

The benefits and harms of the sessions are based on stimulating metabolic processes in the body, improving blood supply to organs and systems. The approach strengthens blood vessels, restores lost functions, and reduces the risk of complications due to various pathologies.

Strelnikova’s breathing exercises can be combined with other therapeutic measures, taking medicines. If there are no obvious indications for sessions, they can be carried out for preventive purposes. In any case, positive changes in your condition will not keep you waiting.

Contraindications to breathing exercises

According to experts, Strelnikova’s breathing exercises during the right approach incapable of causing any damage to the human body. But in the presence of acute or chronic conditions, the introduction of the technique into the regime must be approached with increased caution. First of all, this step should be agreed with your doctor.

Deep and active breathing can be harmful if practiced according to the system against the background of such conditions:

• Osteochondrosis, especially in the upper parts of the spine.
• Acute thrombophlebitis.
• Internal bleeding or suspicion of these conditions.
• Spinal or head injuries of any etiology and severity.
• Increased arterial, intracranial or ocular pressure.
• Fever.
• It is also important to remember that smoking is prohibited during the exercise period.

In order not to take risks, you need to start classes with a minimum degree of intensity. Loads must be increased gradually. The process should not cause discomfort or be accompanied by difficulties. Until the body gets used to it, you need to rest often during the session, gradually transferring it to a new rhythm.

Current page: 1 (book has 26 pages total) [available reading passage: 6 pages]

M.N. Shchetinin
Breathing gymnastics A.N. Strelnikova

Word from the editor-in-chief

Review

Breathing gymnastics – traditional and Strelnikov

Mechanisms of action of breathing exercises by A.N. Strelnikova and its therapeutic effectiveness

Basic set of breathing exercises

Exercise "Palms"

Exercise "Epaulettes"

Exercise "Pump"

Exercise "Cat"

Exercise "Hug your shoulders"

Exercise “Big Pendulum”

Exercise "Turning the head"

Exercise "Ears"

Exercise “Pendulum with head” or “Small pendulum”

Exercise "Rolls"

Exercise "Steps"

How to master Strelnikov gymnastics

Auxiliary set of exercises

Hand exercises

Exercise “Take-off forward”

Exercise “Forward take-off with a squat”

Exercise “Take-off with steps”

Exercise "Take Off"

Exercise “Take-off back with a squat”

Exercise “Take-off backwards with steps”

Exercise “Scissors in front of you”

Exercise “Scissors at the top”

Exercise “Squat scissors”

Exercise "Scissors with steps"

Exercise "Scales"

Exercise “Tilt scales”

Exercise "Twirl"

Exercise “Squat Forward Spin” and “Squat Back Spin”

Exercise “Forward Spin with Steps” and “Back Spin with Steps”

Exercise “Wall push-up”

Exercise “Push-ups”

Leg exercises

Exercise "Socks"

Exercise " Circular movements socks"

Exercise “Prancing with feet”

Exercise “Prancing with your knees”

Exercise "Prancing the hips"

Exercise “Circular movements of the knees”

Exercise “Hala hoop with straight legs” (standing) or “Circular movements with straight legs”

Exercise “Hala Hoop with Knees” (bending over)

Exercise "Twist"

Exercise "Charleston"

Exercise “Big Batman”

Exercise “Batman Squat”

Exercise “Batman with a hug”

Exercise “Complicated Batman”

Exercise “Squatting steps forward”

Exercise “Backward squatting steps”

Exercise for the head and spine

Exercise "Sides"

Exercise "Triple Gimlet"

Exercise “Circular movements of the head”

Exercise “Circular movements of the body”

Exercise "Circular movements of the hips"

Exercise "Gypsy"

A special set of exercises for the treatment of diseases of the genital organs (urological set of exercises)

Exercise "Spring"

Exercise “Raising the pelvis”

Exercise "Metronome"

Exercise "Sit and stand"

Exercise "Wiggle"

Exercise "Pull-up"

Exercise “Steps with the buttocks”

Gymnastics of extreme conditions

Help with exacerbations and acute conditions

How to stop a choking attack

Acute conditions: pumping with double tilts

How to clear your throat

What you need to do to catch your breath faster

Strelnikova breathing exercises for bedridden patients

Exercise “Palms” for bedridden patients

Exercise "Epaulettes" for bedridden patients

Exercise “Hug your shoulders” for bedridden patients

Exercise “Turning the head” for bedridden patients

Exercise “Worm” for bedridden patients

Strelnikov gymnastics on the move

Exercise "Steps"

Exercise "Cat" on the go

Indications for use of the auxiliary complex

Restrictions

Errors when performing Strelnikov breathing exercises

Inhalation quality

Passive exhalation

Correct tempo rhythm

Features of performing Strelnikova gymnastics for various diseases

Chronic runny nose, adenoids, sinusitis

If you have a stuffy nose

About the order of doing the exercises

Adenoids

Sinusitis

Bronchial asthma and bronchitis

Cardiovascular and nervous diseases

Coronary heart disease

Hypertension

Vegetovascular dystonia

Neuroses, neuritis, depression

Endocrine system diseases

Diabetes mellitus

Thyroid dysfunction

Diseases of the musculoskeletal system

Osteochondrosis

Joint diseases

Osteoporosis

Injuries in old age

Femoral neck fracture

Restrictions

Male genital diseases

Prostatitis

Prostate adenoma

Impotence

Varicocele

Cryptorchidism

Infertility

Strelnikov gymnastics and vision

Exercises for snoring

Insomnia

Friends, foes and plagiarists

Don’t torment Strelnikova, gentlemen!

And yet I hope!

Letters from patients

Memories of friends and favorite artists

Anastasia Ivanovna Tsvetaeva, writer

Lev Ivanovich Vodolazov (Doctor of Technical Sciences, Professor, State Prize laureate, Honored Cultural Worker)

Alexander Mikhailovich Lomonosov (soloist of the State Academic Bolshoi Theater, People's Artist of Russia)

Anatoly Mikhailovich Mishchevsky (soloist of the Moscow Musical Theater named after K.S. Stanislavsky and V.I. Nemirovich-Danchenko)

Alexander Anatolyevich Vasiliev (singer)

Tatyana Viktorovna Ovchinnikova

Irina Dmitrievna Dunaeva (Candidate of Pedagogical Sciences, Associate Professor of the Department of Orchestral Conducting, Moscow State University of Culture and Arts)

Boris Grigoryevich Tevlin (winner of the USSR State Prize, the Lenin Komsomol Prize and the Glinka State Prize of the RSFSR, Honored Artist of the RSFSR, People's Artist of Russia, Professor of Art History, Head of the Department of Choral Conducting of the Moscow State Conservatory named after P.I. Tchaikovsky)

Lyudmila Ivanovna Kasatkina (People's Artist of the USSR, laureate of the State Prize of the USSR and the RSFSR)

Margarita Borisovna Terekhova (actress, People's Artist of Russia)

Anna Savovna Terekhova (actress)

Larisa Ivanovna Golubkina (actress, People's Artist of Russia)

Olga Borisovna Voronets (singer, People's Artist of Russia)

Maxim Maksimovich Straukh (People's Artist of the USSR, laureate of Lenin and State Prizes)

Experts' opinions

Interview with otorhinolaryngologist, phoniatrist, Doctor of Medical Sciences, Professor V.A. Zagoryanskoy-Feldman

Feedback from the archpriest of the Kazan Cathedral on Red Square, Father Valentin (in the world - V.L. Chaplin, phoniatrist at the Gnessin Music and Pedagogical Institute, Candidate of Arts Sciences)

Conclusion of a phthisiopulmonologist of the highest category, candidate of medical sciences, honored doctor of Russia N.D. Egorkina

Conclusion of a physiotherapist of the highest category Z.P. Melikhova

Conclusion of a doctor of the highest category, Honored Doctor of Russia, Head of the Children's and Adolescent Department of the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences Z. V. Evfimievskaya

Conclusion of the Head of the Department of Childhood Diseases of the Russian Peoples' Friendship University, Doctor of Medical Sciences, Professor L.G. Kuzmenko

Conclusion of a general practitioner of the highest category L.A. Moiseeva

Conclusions from medical institutions

Parting words to those who hold this book in their hands

Word from the editor-in-chief

Alexandra Nikolaevna Strelnikova, the creator of therapeutic breathing exercises, went, like many other inventors, a difficult path from the rejection of her method by official medicine to nationwide popularity. In September 1989, an absurd tragic accident cut short the life of this brilliant healer. She left, leaving us, her compatriots, with what she lived and fought for - unique breathing exercises. She passed on and bequeathed her life’s work to her student, Mikhail Nikolaevich Shchetinin.

Mikhail Shchetinin came to Alexandra Nikolaevna as a student at the directing department. He came with his misfortune - his voice completely disappeared. With the help of Strelnikov gymnastics, he not only regained his lost voice, but also restored nasal breathing, got rid of bronchial asthma. Amazing gymnastics captivated him with its truly ingenious simplicity and effectiveness. Since then, he has become a follower of Strelnikova, her devoted student and assistant.

When one day at a press conference A.N. Strelnikova was asked if she had any students, she said: “The only thing I have in life is my gymnastics and my Misha!” M.N. Shchetinin was next to his teacher for the last 12 years of her life. Alexandra Nikolaevna taught him how to stop an attack in a choking asthmatic, how to help a heart patient, how to deal with seriously ill patients bedridden, how to make the speech of a stutterer smooth, and improve the sound of an actor or singer’s voice.

Currently, Mikhail Nikolaevich Shchetinin is actively popularizing the Strelnikova method in the press, on radio and television, and is successfully introducing it into the practice of medical institutions. At M.N. Shchetinin has preserved the richest archive of Alexandra Nikolaevna: her notes, photographs, joint sketches and developments of new exercises. She could have done a lot more, but she didn’t have time...

On the pages of this book, Dr. Shchetinin shares the secrets of the unique method of “paradoxical breathing”, gives specific recommendations for its implementation in various diseases, based on his 25 years of experience in treating patients with Strelnikov breathing exercises. Mikhail Shchetinin’s book is a real help to everyone who wants to escape the captivity of their illnesses.

Mikhail Shchetinin is a spiritually generous and selfless person. He does not skimp on good things: he has given numerous free lectures for the elderly and disabled, free classes with seriously ill children in tuberculosis clinics, and emergency telephone consultations for patients in critical conditions. There is no area in Moscow where M.N. Shchetinin did not give free lectures at social service centers (CSC), children's centers, centers for disabled children, kindergartens and schools, and military units.

Mikhail Nikolaevich says that he is a happy person: he himself was cured, he saves others. Taking this opportunity, I would like to say a huge thank you to him on behalf of all of us - those whom he helped, for whom he lives!

Olga Kopylova

Editor-in-Chief

publishing house "Metafora"

Review

based on the book by Mikhail Shchetinin

“Breathing gymnastics A.N. Strelnikova"

Chief specialist in functional diagnostics in Moscow, pulmonologist, Doctor of Medical Sciences, Professor of the Department of Childhood Diseases of the Moscow Medical Academy. THEM. Sechenova M.I. Anokhina

Thousands of patients have confirmed high efficiency gymnastics Strelnikova.

Regarding the physiological basis of the technique, we can say the following: there are many different systems of breathing exercises, and, obviously, they are all useful, since otherwise they would not be practiced. A positive factor common to all of them is movement. The necessity and usefulness of movement are undeniable.

THEM. Sechenov in his last work “On the question of the influence of irritation of sensory nerves on muscle work human" showed the importance of impulses arising in working muscles for the state of the nervous system. I.P. Pavlov wrote about “muscular joy.” “Kinesophilia”, “aerobics”, “hypokinesia” are just some of the physiological terms related to the study muscle activity. For their part, psychologists emphasize the role of movement in the development of mental functions, and M.N. Shchetinin writes that by the way the patient performs the exercise, a diagnosis can sometimes be made. Comparable with this observation is the statement of the famous actor M.A. Chekhov that in order to enter into the image of a character it is important to understand how he holds his head. A special course called “psychomotrise” is devoted to the relationship between the psyche and movement in French medical institutes.

It is important to dose the intense physical activity created during breathing exercises correctly. It is better and safer when the patient works with a methodologist. He counts the pulse so that arrhythmia does not occur and the heart rate does not exceed the permissible value, controls blood pressure (an experienced methodologist can roughly estimate it from the pulse) and monitors general condition sick. Ideally, recording an electrocardiogram, measuring oxygen consumption, and much more are necessary, although even the most complex measurements do not fully resolve the issue of load optimization.

Movement is good for everyone. In Strelnikov gymnastics it is cyclic, repeating, which is most adequate for vegetative-vascular dystonia.

A specific element of Strelnikova’s gymnastics is a change in breathing pattern. It has been shown that any training has a trophic strengthening effect on nervous system. Leonardo da Vinci compared the brain to a razor that rusts from disuse. The trophic effect can be explained even at the level of the nerve cell. It has several degenerative short processes and one long, working one. The long shoot is the one that has outperformed others in the competition. By transmitting nerve impulses, it is powered by the cell it innervates. So it is almost equally good for health to study both astronomy and astrology. Another example: if a schizophrenic is forced to speak a foreign language (no matter how poorly he knows it), his delusions are weakened. By analogy, changing the breathing pattern can be a pathogenetic therapy for logoneurosis (stuttering), bronchial asthma (since it impairs the coordination of the respiratory muscles and, in particular, diaphragmatic spasm occurs) and cases of voice loss.

The third element of Strelnikova’s gymnastics is psychotherapeutic (in medicine it is called the placebo effect). This is the effect of faith in healing (remember the Gospel “your faith has saved you”). The psychotherapeutic factor was present when people were treated in temples in ancient times, and it still exists today with any treatment, including medication and surgery. In itself, going to see a doctor often provides a psychotherapeutic effect, although the doctor is usually not aware of it. Why is it difficult for doctors to treat themselves? Because they are distrustful or even deep down “hardly believe in medicine,” i.e. Scientifically speaking, they are placebo-negative. There is a significant confession in the book. The surgeon, referring the patient to M.N. Shchetinin, says: “Only without fanaticism.” To which Shchetinin replies: “If I practice without fanaticism, you will not send your patients to me. Because then they won’t recover so quickly!”

The psychotherapeutic factor is extremely important in eliminating the feeling of shortness of breath, headache and other unpleasant sensations. Shortness of breath can be “spoken” in the same way that toothache is “spoken”. This explains the well-known fact that asthma patients receiving non-drug treatment (according to Buteyko, homeopathy, reflexology, etc.) feel well, while according to spirography, bronchospasm persists. In severe forms of bronchial asthma, it is impossible to exclude drug treatment against the background of non-drug treatment. In general, any treatment for asthma should be monitored using functional methods (the simplest of which is peak flowmetry).

The book is also a document reflecting the eternal struggle of talent with the mediocrity that surrounds it. This struggle was, to paraphrase the saying, “not for death, but for life.” I remember the scene of the siege of the healer’s apartment, when she, in defiance of the judicial security authorities, opens the door and lets in the sick. And of course, there is a remarkable portrait of the author of the method, Alexandra Nikolaevna Strelnikova - an unusually gifted artistic woman who, thanks to her gymnastics, has preserved her youth at the age of 77!

“A breath that leads to ecstasy” is the headline of one of the newspaper publications about Strelnikova’s gymnastics. Alexandra Nikolaevna’s mother studied with student Polina Viardot. “If you,” said the great singer, “while preparing to sing, took your breath and did not come into ecstasy, you took it incorrectly. Search!”

Among the reviews given in the book, the professor of laryngology says this: “We still see, and Strelnikov – still!” And he shows the first time to the base of the neck, and the second time to the waist. It would be correct to show below the belt and above the neck, especially since gymnastics helps not only with pathologies of the respiratory system.

Touching upon the most difficult issues of treating chronic diseases, the author reminds the reader that the disease is not limited only to the clearly affected organ, that the state of the nervous system, sexual function, etc. are also important. This position corresponds to the Hippocratic “treat the patient, not the disease.” The “holistic” approach, as they now call it (from the English “whole”), is perhaps the most impressive aspect of this book.

A.N. Strelnikova: I'm tired of kneeling!

On the threshold of Winter I want

Getting carried away for an hour, getting drunk...

Without haggling, I’ll pay for everything!

And I will never regret anything!

A.N. Strelnikova

Her sister Nina Nikolaevna told about Alexandra Nikolaevna’s childhood in a letter. Their mother Alexandra Severovna was very beautiful woman. Father Nikolai Dmitrievich Strelnikov was also remarkably handsome, but 17 or 20 years older than his mother. Last time sisters saw father in 1919

Since 1920, Shura Strelnikova, together with two sisters and her mother Alexandra Severovna, lived in Vladivostok with Aunt Lida, her mother’s older sister. Then Aunt Lida left with one of Shura’s sisters for Harbin. Alexandra Severovna left with 2 daughters. The last time they saw their sister who had left was in 1924. They corresponded, but in 1934 repressions began, and it was better not to receive letters from the White emigrant Harbin. The correspondence ended.

By chance, the repressions bypassed A.S. Strelnikov and her daughters. Alexandra Nikolaevna became an opera singer. Before the war, she sang in the troupe of the Musical Theater. K.S. Stanislavsky and V.I. Nemirovich-Danchenko, and her mother worked at the Novosibirsk Philharmonic as a teacher vocalist.

How did mother and daughter Strelnikov create their gymnastics, where did it all start? Even in the pre-war years A.S. Strelnikova has already used certain exercises of the future unique system. Looking through Alexandra Nikolaevna’s old papers, I discovered a document sent to A.S. Strelnikova from the People's Commissariat of Health: “Your proposal entitled “Method of treating asthma with breathing exercises” was received by the Bureau of Inventions of the Technical Council of the People's Commissariat of Health of the USSR on April 29, 1941, registered under No. 4268 and sent for conclusion...” But the war began, and it became impossible before inventions.

A.N. Strelnikova returned to Novosibirsk and began to lead amateur performances, traveling with a propaganda team around the Novosibirsk region. She returned to Moscow only in 1953 and brought three of her students. Two of them entered the Moscow Conservatory, the third entered the Gnessin School. Later my mother arrived. The daughter began working as a teacher-vocalist at the Central House of Culture for Railway Workers, and the mother began working at the Moscow State Stage. They lived in Sokolniki in an old one-story house that once had a stable. At that time, mother and daughter Strelnikovs were known only in a narrow circle of metropolitan singers, since their breathing exercises improved the beauty of timbre, expanded the range of voices of those for whom singing was a profession, and “made” the voice of those who wanted to sing without having the natural ability to do so .

Strelnikova Jr. was very ill at that time. Due to severe and persistently repeated attacks, her heart had already begun to fail. And although the Strelnikovs had connections in the medical world of Moscow, none of the famous doctors could help Alexandra Nikolaevna. One autumn night, a sharp pain in the chest shook the body and came up like a lump in the throat. "Mother! - Alexandra Nikolaevna screamed, “I’m suffocating!” There was no telephone in the house; the nearest payphone was a whole block away. Alexandra Severovna opened all the windows so that her daughter could breathe easier, but it did not become any easier. And at that moment the youngest Strelnikova, frantically gasping for air, suddenly thought: Strelnikov gymnastics! Not mine, not ours, but Strelnikov’s, as if she had already left them and became the property of all people. Gathering her last strength, she began to noisily sniff the air, taking 4 short breaths. And I immediately realized that I would live until the morning.

At these moments, mother and daughter Strelnikovs realized that they had created not only breathing exercises that restored the voices of actors and singers, but something much more, something great that could make almost any person healthy.

Later, Alexandra Nikolaevna spoke about the invention of breathing exercises: “As a young singer, I lost my voice. And my mother began to look for a way for me to restore it. This is how gymnastics was gradually invented.”

The rumor about amazing gymnastics, after which the voice sounds clearer and louder, began to spread throughout Moscow. Famous singers and dramatic artists began to come to the Strelnikovs for singing lessons. People's Artist of the USSR Lyudmila Kasatkina, then already a famous actress who starred in the film "Tiger Tamer", attended Strelnikova's lessons and convinced the management of the then theater Soviet army hire unique teachers who eliminated her hemorrhage in a matter of days vocal cords, which the Bolshoi Theater clinic could not cure for several months! The leading specialists of this clinic are phoniatric surgeon V.A. Zagoryanskaya-Feldman and otorhinolaryngologist D.A. Shakhov began to send singers and actors to the Strelnikovs. Phoniatrist V.L. Chaplin from the Institute. The Gnessins sent student vocalists, announcers, and teachers with “broken” voices to them.

Inspired by success, Alexandra Nikolaevna decides to apply for an invention. By this time, the Bolshoi Theater clinic had been sending actors and singers to the Strelnikovs for 17 years, and the ENT office of the Gnessin Institute for 7 years. In the biological office of the Institute. Vishnevsky checked the results of using Strelnikova’s gymnastics on a spirograph and capnograph. The spirograph showed an increase in inhalation volume, the capnograph showed an improvement in gas exchange in the very first lesson! Then people who had been doing this gymnastics for many years were examined. Everyone was breathing great.

On September 28, 1973, the All-Union Research Institute of State Patent Examination for the first time registered the copyright of a singing teacher for the “Method of treating diseases associated with loss of voice,” establishing its priority on March 14, 1972 (copyright certificate No. 411865).

The list of diseases for which Strelnikov breathing exercises help has begun to expand every year. About unique gymnastics, curing many diseases, the central press wrote. But along with popular recognition, hatred from the then official medicine also intensified. High-ranking officials from the Ministry of Health did not want to put up with the fact that some “imposter”, who not only had no medical, but also no real pedagogical education, dared to achieve results in the field where they, having the titles of professors and doctors of medical sciences and using the latest medical equipment, they were powerless.

Official medicine demanded from Alexandra Nikolaevna a scientific substantiation of the gymnastics she created. But the people who came for help from all over the Soviet Union did not care much about the scientific basis. It was important for them that breathing exercises actually relieved asthma, headaches and epileptic seizures. And what scientific explanations could be demanded from my teacher if she did not work in a clinic and did not have a laboratory? Alexandra Nikolaevna was a singer... But what a singer!

When many years ago she showed several of her vocal students at the Moscow Conservatory, the teachers told her: “The fact that they all sing beautifully and have a good school does not yet prove the correctness of your method... You have gathered the best amateur singers from all over Moscow! » And then Strelnikova stood up and sang a convict-in-complexity performance of Kuma’s arioso from the opera by P.I. Tchaikovsky "The Enchantress". The professors and teachers from the commission were in real shock! Frozen with delight, they looked at the woman whom just a few minutes ago they hated just because she dared to tell them about some of her methods of voice production, which went against all the generally accepted recommendations traditional for singing schools in England, France and even Italy!

Hugo Natanovich Titz, who was then the dean of the vocal department, applauded the singer, and the former soloist of the Bolshoi Theater, Professor Elena Katulskaya, could not stand it, broke down and, sobbing loudly, shouted: “God! What a singer! I refuse to participate in this vile persecution!” And she ran out of the hall.

At A.N. Strelnikova had some kind of inner instinct: she could not explain why, but she absolutely accurately guessed the person’s illness - he only had to start doing our gymnastics in her presence. Only later, after several years of treating patients together, I realized: she defined the disease by the way a person; the way he moves, the way he breathes and the way he looks.

One evening, coming from the Satire Theater in the evening, she said: “Mironov and Papanov have changed the way they play, and I don’t really like it.” And I realized that she did not like the new style of acting of outstanding actors, but something new that unexpectedly appeared inside each of these great artists. Soon, returning from work late in the evening, in the hallway she told me in a strange, unnaturally dull voice: “Papanov has died.” And, leaning her back against the door, she said quietly and doomedly: “And it seems to me that Andryusha will be next...” Andrei Mironov soon passed away.

The first magazine in our country to talk about unusual breathing exercises was the magazine “Inventor and Innovator” (No. 7, 1975), which published a photograph of Andrei Mironov performing several Strelnikov gymnastics exercises, and in No. 8, 1976, published a set of exercises.

Also in 1975, the magazine Soviet Union”, which was also published in several countries in the West, published a short note about Strelnikova in the tenth issue. Why did the “main magazine of the country” suddenly need a mention of breathing exercises, which the USSR Ministry of Health received with hostility? The explanation turned out to be simple. The then very famous pop singer Larisa Mondrus said at a press conference in Germany: “In the USSR there are no conditions for a creative person. Example? Please! My vocal teacher Alexandra Nikolaevna Strelnikova!” After this, literally the next day, the magazine “Soviet Union” wrote that A.N. Strelnikova is a famous teacher and works in the best theaters in Moscow. Thus, a Westerner could assume that Strelnikova has at least a mansion in the center of the Russian capital and that in general everything is in order in her life. And Mondrus is simply slandering Soviet reality.

Alexandra Nikolaevna Strelnikova was grateful to Larisa Mondrus for this act for the rest of her life.

At this very time, Strelnikova rushed from one clinic to another, asking, begging to conduct research and thereby give her the opportunity to prove that the gymnastics she invented was very necessary for suffocating people, because people die from asthma every day all over the country, whom official medicine is powerless to help! And everywhere there was the same answer: “You are not a doctor! You have no right to treat!” Fortunately, according to Soviet legislation, due to the presence of an author’s certificate, she had the right to receive patients at home, since no expensive equipment was required to put the invention into practice.

From a letter from A.N. Strelnikova to the Pravda newspaper:

A Frenchman, who happened to observe the results of our gymnastics, said: “I don’t understand this country... It could get rich by exploiting Strelnikova. Doesn’t anyone really need this?!”

Back in 1972, the Committee of Discoveries and Inventions explained to me that our method was patentable, that the patent was beneficial to the state, and I agreed out of patriotic motives. But doctors from the Moscow Research Institute of Ear, Throat and Nose harassed me so much that I couldn’t stand it and refused, although the Committee tried to persuade me.

One day, two gray-haired ladies, medical workers from foreign countries, came to Alexandra Nikolaevna. One said: “I wrote to you. You sent me a description of the gymnastics and, despite the fact that I am 63 years old and have severe asthma, I feel better... Check if I’m doing everything correctly?”

Another said: “I'm from Austria, MD. Check me out too. I believe that such extraordinary gymnastics should be reported to the Minister of Health immediately!”

Our compatriot, who was present at the conversation, also a doctor, objected: “Yes, they will strangle her right away! Let him sit and not rock the boat!” And Strelnikova sat and did not rock the boat...

Another incident that my teacher told me about. At one of the evenings at the Actor’s House, the capital’s leading phoniatrist approached her and hissed right in her face: “We must strangle you!” For ethical reasons, I will not mention the name of this doctor of medical sciences, I will only say that before I came to Alexandra Nikolaevna, absolutely voiceless, I was treated by this doctor, too. For several months, he very conscientiously tried to restore my voice by prescribing Proserin tablets. Alas, to no avail.

While Alexandra Nikolaevna herself, tired of unsuccessful attempts to break into any medical institution, received patients only at home, the Soviet press, fortunately, continued to write about her successes! Following the magazine “Soviet Union” about Strelnikova’s gymnastics in 1975-76. wrote “Evening Moscow”, “Moskovskaya Pravda”, “Soviet Culture” and “Socialist Industry”.

In 1981, the Trud newspaper published two excellent articles about breathing exercises. The journalist who wrote them, Nikolai Gogol, was fired from his job for this. And a literal pilgrimage began to our house (at that time I was living with Alexandra Nikolaevna in her cramped two-room apartment on Oktyabrsky Field)! The line of people wishing to get treatment stood the entire width of the flight of stairs from the first floor to the fourth. Some neighbors, naturally, began to call and write to the Housing Office, the police, and the Executive Committee, demanding that the “healer” be evicted somewhere far away... Complaints reached the district prosecutor’s office. The young and energetic chief prosecutor of the Khoroshevsky (at that time Voroshilovsky) district arrived, put my teacher in a company car and brought her to his office, where he forced her to write a statement about her refusal from private practice...

The crowd on the stairs was banging on the door, I periodically left the apartment and announced that Alexandra Nikolaevna was forbidden to see patients. The local police department, and sometimes an entire squad of police, burst into our apartment several times, even in the middle of the night, to see if we had a hangout! For several days, gasping people and children stood silently outside our door. Sometimes one of the kids cried - he began to have an attack of suffocation. Finally, when it became unbearable to look at the suffocating children, Strelnikova could not stand it. She rushed to the door, opened it wide and said: “Come in!”

Answers to frequently asked questions

1. Who is A.N. Strelnikova?

Alexandra Nikolaevna Strelnikova (1912–1989) – opera singer, theater teacher, author of breathing exercises that bear her name. In the 30s of the last century she was a soloist at the opera house under the direction of K.S. Stanislavsky and V.I. Nemirovich-Danchenko. Having lost her singing voice, she developed (together with her mother, A.S. Strelnikova) a set of breathing exercises, which later turned into a slender health system, successfully used in the treatment of a number of different diseases of the respiratory and cardiovascular systems, musculoskeletal system, gastrointestinal tract, genitourinary system, central nervous system, etc., etc.

2. What diseases does gymnastics by A.N. help with? Strelnikova?

Breathing gymnastics A.N. Strelnikova has a complex effect on the entire body as a whole, that is, it is a method of natural healing of the whole organism. It helps with a number of diseases. Since breathing is the most important function of the human body, with which all metabolic processes are associated (a person can live without food for several weeks, and without air for several minutes), saturating the body with oxygen activates the work of almost all internal organs, thereby helping the body resist a number of diseases. Strelnikova’s breathing exercises are so popular because they are extremely effective! In Europe and America it is called “Russian national gymnastics”.

3. How is gymnastics A.N. different? Strelnikova from other breathing techniques?

The main difference between our gymnastics and all existing ones is that it is the only one of all that trains only inhalation! Moreover, an unusual breath - noisy, short, active... Like an injection, like a blow from a whip, like a shot from a pistol!..

No wonder Alexandra Nikolaevna liked to say: “You need to attack the disease, not defend yourself!”

4. What is the mechanism of action of Strelnikov gymnastics?

Unfortunately, the mechanism of action of the breathing exercises created by my teacher has not yet been fully studied.

A short, noisy inhalation through the nose goes to the maximum depth of the lungs. When you inhale, the lungs expand. Due to this, the vital capacity of the lungs (VC) increases. The uniformity of ventilation and gas exchange in the lungs improve.

With a noisy short “Strelnikov breath,” the lungs are instantly filled with air from bottom to top. During Strelnikovsky breathing exercises, there is an active rush of blood to all internal organs, and they are “recharged”. And if some organ is acting up, then over time it begins to work much better.

5. What is the advantage of Strelnikov gymnastics over others?

Strelnikova’s gymnastics are unusually effective. And often my patients feel its healing effects literally after the very first treatment session. The nose begins to breathe better, vigor appears, mood improves, blood pressure normalizes, it goes away headache and even the temperature drops.

Secondly: it is universal. It can be done not only standing, but also sitting, and in serious condition even lying down! It can be performed on the go, between times, walking around the apartment, doing household chores. Or while walking in the park. It can be done by going up to the top floor. This gymnastics will help you climb the stairs without shortness of breath and without heart pain. Try to rise like this, “sniffing” your nose at the same time as you place your foot on each subsequent step, and mentally counting by 2 or 4. The result will pleasantly surprise you!

6. At what air temperature can you do gymnastics outside?

I recommend doing our gymnastics at +3 °C. It is impossible to go lower, otherwise a person may become hypothermic. Many people with weakened respiratory system there is a cold allergy, that is, an allergy to cold air. Therefore, do Strelnikov gymnastics outside at a temperature of +3 degrees and above.

7. How many times a day should you do Strelnikova’s gymnastics?

You will find the answer to this question in all my books: twice a day, morning and evening. In the morning: before breakfast or 40 minutes after it. And in the evening: either before dinner, or some time (30–40 minutes) after eating. If it is possible to do gymnastics A.N. Strelnikova in the afternoon, please! This will be even better. Three times a day is more effective than two. One workout should take an average of 30–40 minutes. If it’s a little more or less, it’s not scary. The main thing is to do gymnastics correctly!

8. What mistakes do people most often make when performing Strelnikova gymnastics?

Sometimes I receive calls like this: “Mikhail Nikolaevich, I visited you 7 years ago, I completed a course of treatment, everything was fine. But recently I got a bad cold. I started doing your gymnastics, but for some reason, as before, it doesn’t help me...” And when I call such a patient (or patient) for a “control” treatment session, I usually see two very common mistakes. These are: fast pace and excessive overexertion. The opposite situation is very rare - the patient begins to do gymnastics more slowly than necessary. So she stops helping him. These nuances are very important.

9. Does gymnastics have any disadvantages?

I don’t know whether this is a disadvantage or an advantage, but Strelnikova’s gymnastics is unusually specific. This is hidden behind the apparent simplicity and accessibility. There are no trifles in Strelnikovsky gymnastics, everything is important in it: the technique of performing breathing exercises, the tempo (you can’t go faster or slower), and the dosage (you need to give each patient exactly the number of breaths-movements necessary for the body of a particular person to go to “ amendment"). After all, there are no two absolutely identical people in nature. This is why an individual approach to each patient is needed, taking into account the diagnosis; medical history; age; physical condition on at the moment; heredity; hormonal levels; character and much more, which is noted by an experienced specialist only during personal communication with the patient. Therefore, only at an appointment with a doctor, and in no case in absentia, can a patient receive the help necessary for recovery.

10. Are there any contraindications to performing gymnastics?

You cannot do breathing exercises in a room with a freshly painted floor; in a dusty, very stuffy and heavily polluted room, as well as near the highway and in close proximity to the car exhaust pipe. I do not recommend doing it in front of a fire with a suffocating acrid smell of smoke.

There are certain restrictions when performing Strelnikov gymnastics. They are listed in all my books: head injuries, spinal injuries, stones in the liver, kidneys, bladder, etc.

Special mention should be made of the “contraindications” indicated in the books of other authors writing about breathing exercises by Alexandra Nikolaevna Strelnikova. I would like to ask these authors: “Gentlemen! How do you know what contraindications our gymnastics has?! Are you treating your patients with it?.. You spent time in the clinics where you work, scientific research this technique, in which these very “your” contraindications were identified?.. When did you manage to do all this? In what year, in what clinic, what methods of researching our gymnastics did you use?..

And you, gentlemen, without a twinge of conscience, confidently give your recommendations to gullible readers?.. Fear God!.. What right do you have to a technique that has nothing to do with you?!.”

11. Does gymnastics have A.N. Strelnikova side effects?

From my 35 years of practice, I know that sometimes (not everyone and not always) may feel slightly dizzy at the beginning of a workout. But it usually goes away by the end of the treatment session. Possible slight muscle soreness (slight pain in the neck, arms at the elbows and shoulder joints and legs under the knees). But after a couple of days of regular daily workouts(if you perform breathing exercises correctly, without muscle strain), unpleasant sensations in the body disappear, and it becomes more mobile and obedient.

These “side effects” that I am writing about can sometimes occur in a person who has started doing Strelnikov gymnastics. I repeat: I just started studying. And, as a rule, at the beginning of training, that is, in the first two or three classes.

If a person is very tense, makes too sudden movements (bows low, turns sharply, etc., etc.), that is, in fact, he does not control correct technique performing Strelnikov breathing exercises, his arms, legs, neck, lower back and even head may hurt.

That is why any practical method is best performed under the supervision of a specialist.

1 2. At what age can a child be taught Strelnikov gymnastics?

I take children for treatment starting from the age of 4. Sometimes I make an exception for those kids whose parents managed to teach them to “sniff” their nose correctly even after 3 years.

In general, Alexandra Nikolaevna and I have always had and still have the following “unshakable” rule for children under 7 years of age: one of the parents comes to the first treatment session alone, without the child. And he receives a full-fledged treatment session, at the end of which the parent is explained how to work at home with the baby.

Firstly, there are practically no healthy people now, so our gymnastics will be useful for the parent himself. Secondly, he will know the specifics of classes with young children (it is described in detail in my manual book “Strelnikovsky breathing exercises for children”).

At home, such an adult will be able to independently teach his child. The child is brought to me already prepared and trained. And, as a rule, he already performs our breathing exercises without any whims. The effectiveness of treatment from this is undeniably higher.

13. What exercises should you start mastering Strelnikov gymnastics with?

From the very beginning, that is, from the first three exercises: “Palms”, “Shoulder straps” and “Pump”. This initial exercises The main complex of Strelnikov breathing exercises, which is described in all my books. These first three exercises are not only possible, but also should be done for any, I repeat: absolutely any, diseases, because breathing, and especially breathing correctly, has never been contraindicated for anyone!

14. When can I start doing exercises from the auxiliary complex?

You can begin to master the exercises of the so-called Auxiliary complex only after you have worked through all the exercises of the Main complex, starting with “Palms” and ending with “Steps”. Only after you perform the entire Basic Complex perfectly, absolutely correctly in technique, when our gymnastics begins to truly invigorate you, and your body begins to receive physical pleasure from performing breathing exercises, only then can you add additional ones to the basic breathing exercises. But this is already three or four months after performing the entire Basic Complex of Strelnikovsky breathing exercises daily, at least twice a day.

The only way to do the training is to do the entire Main Complex first, starting with “Palms” and ending with “Steps”, and after the “Steps” do the exercises from the Auxiliary Complex.

15. How long will it take to feel the therapeutic effects of gymnastics, when will the result be?

The result of treatment depends on many factors. First of all, three factors are important:

1. What the person is sick with.

2. How old is he?

3. How correctly and seriously does he practice Strelnikov breathing exercises?

On average, you need one month of daily classes twice a day (morning and evening for 30 minutes) in order to feel the effectiveness of our gymnastics. Although there are improvements not only after a few days regular classes, but even after the very first treatment session in the clinic where I see my patients. Breathing improves, shortness of breath is relieved, blood pressure normalizes, vigor appears, mood improves, anxiety goes away, cough decreases and even stops, headaches may stop hurting and temperature drops. This is why I recommend doing our gymnastics when you feel unwell, not twice a day, but several times a day (every 2-3 hours). And you will definitely feel better.

16. Is it possible to take medications in parallel with gymnastics?

You can, because they were prescribed to you by the doctor you were treated by. How can a patient with type 1 diabetes manage without insulin? Or a severe hormone-dependent asthmatic without steroids? He may simply suffocate during another attack of suffocation, because a regular inhaler no longer helps.

I don’t treat with drugs, I get rid of drugs. Any patient who comes to me - a heart patient, asthmatic, hypertensive, taking medication - my task is to get rid of medications. Which is what I do in the vast majority of cases.

But under no circumstances should you immediately cancel all medications prescribed by the doctor and which the patient has been taking for several or even many years! It is necessary to gradually reduce the dosage against the background of daily correct execution breathing exercises of Strelnikovsky gymnastics under the supervision of a doctor.

I tell my patients this: “The human body is not a chemical plant for processing pharmaceutical products: we treat one thing, we “heal” something else!” – considering that almost all medications have side effects.

But I repeat once again: only a specialist should participate in any treatment method!

1 7. Is it necessary to do the entire main complex or is it better to give preference to some individual exercises depending on the disease?

You definitely need to do the entire Basic Complex of Strelnikovsky breathing exercises, and not “doodle” on just two or three exercises. It harmoniously affects all internal organs. IN human body There is no organ that functions separately (autonomously) from the whole organism. The human body consists of many organs and systems, on the “coordinated work” of which his well-being, his health, and his life expectancy depend. Therefore, it is impossible to influence only one organ or one part of the body (it is inappropriate to train only the arms or only the legs). Should happen harmonious development of all parts of the body, all internal organs of the human body.

18. Is it possible to include in the complex dumbbell gymnastics and additional strength exercises?

In fact, our gymnastics does not need “improvement”; it is already unusually effective without it. My teacher passed away twenty-four years ago, and all these years I have been fighting for the authenticity of Strelnikov’s breathing exercises, fighting with plagiarists who “take apart” the unique technique, disfiguring its description, emasculating the unique, purely Strelnikov’s manner of explaining natural physiological processes occurring in the human body, thereby reducing the phenomenal effectiveness of the “national heritage” of Russia.

As a student and the only creative heir of Alexandra Nikolaevna Strelnikova, I recommend doing our gymnastics exactly in the unique version in which it was performed during Alexandra Nikolaevna’s lifetime, as it is described in my books and in the way it helps my patients in the medical institutions where I work.

Many times at meetings with readers of my books, I heard, for example, the following words: “Working at the dacha, I get very tired: my blood pressure jumps, my heart hurts. But the dacha feeds me; you can’t live on a pension alone... I started attending your classes at the clinic. I took several treatment sessions and went to the dacha to plant a vegetable garden. It was necessary to dig up a bed for onions. Before this, I “breathed” for about 20 minutes, as you taught me. I started digging. I came to my senses when I dug up almost half of the plot. And no fatigue, no shortness of breath, nothing!..”

First, do our gymnastics, and then you can run cross-country, ski, swim, wrestle, whatever sports games and so on. After any physical activity do a couple of “hundreds” of the “Pump” exercise, and your breathing will quickly recover.

As for exercises with dumbbells, the load is selected strictly individually. The only recommendation that I can give, without seeing a young man who wants to “pump up” the muscles in his arms (biceps): first do our entire Main complex of 3 “thirties” (i.e., “hundreds” of each exercise) from the beginning to end. And only after this do 96 (“hundred”) exercises “Hug your shoulders” with dumbbells of 0.5 kg (i.e. 500 grams in weight), resting after every 16 or even after every “eight” breaths-movements.

19. What are “sound exercises” and when should they be performed?

When actors and singers with “broken” voices come to me for treatment (with singing nodules on the vocal folds, with hemorrhage, with “failure to speak”, etc.), then in addition to breathing exercises at the end of the treatment session, I also give them special “sound” exercises for “staging” the voice. I give the same exercises to people who stutter. In this way, laryngospasm of any severity is eliminated. That is, our gymnastics, together with “sound” exercises, cures diseases of the vocal apparatus, including stuttering.

During my treatment sessions, I force not only singers and actors to sing, but also people who stutter. In general, singing is good for health, singing improves your health. It strengthens not only the nervous system, but also the psyche, increases emotional and vitality.

People who love to sing and often sing (not necessarily professionally, but “for themselves,” in everyday life) are more durable. And after all, Strelnikov breathing exercises were originally invented specifically for singers who had lost their voices. This is why the voice improves even from breathing exercises alone. Before a concert or before a performance, it is enough for a singer or actor to “breathe like Strelnikova” for 10–15 minutes - and his voice sounds louder, clearer, more resonant. So sing, gentlemen, sing to your health!

20. What is the “Urological complex” of Strelnikova’s breathing exercises?

Men and women with problems “below the belt” always came to Alexandra Nikolaevna and me for treatment. Strelnikovsky breathing exercises cause a sharp rush of blood into the pelvic organs, thereby eliminating congestion in them and relieving inflammatory processes.

At a doctor’s appointment, a confidential conversation with the patient is very important, since the area is intimate, the topic is sensitive, there are many complexes, there are few hopes...

My first patients, whom Alexandra Nikolaevna gave me “for practice,” were men who had urological problems. Therefore, almost every book of mine has a chapter on “Sexual Disorders” in both men and women. There were even brochures “Urological diseases” and “Sexual attraction”, in which there is a so-called “Urological complex” for men with diseases such as prostatitis, impotence, varicocele, phimosis, etc., and a “Gynecological complex” for women with uterine fibroids, tubal obstruction, ovarian cysts, endometriosis and other diseases of the genitourinary system. By performing special breathing exercises, you can not only delay menopause and prolong a woman’s reproductive period, but also make her intimate life brighter and more fulfilling.

After all, a woman’s health largely depends on the man walking with her through life.

And a man’s health and his life expectancy depend on the state of his genital area. With the decline of sexual function in men, performance decreases, character traits that were previously unusual for him intensify and even manifest themselves: suspicion, suspiciousness, irritability, embitterment. According to many psychologists and sexologists, men with sharply reduced potency often fall into depression, from which it is almost impossible to get them out of it.

And since Strelnikov breathing exercises force all hormone-producing organs to work actively, the production of male sex hormones is normalized. Men of all ages, do Strelnikov gymnastics and you will be happy not only in your intimate life!

21. Is it possible to do Strelnikova’s breathing exercises while walking?

Can. First of all, you can do it, moving from room to room, around the apartment. For each step, “sniff” your nose, mentally counting your breaths in steps: one, two, one, two (these are 2 breaths-steps). Or one, two, three, four. And again: one, two, three, four. Step - inhale, step - inhale. There is no need to count 8 breaths-steps, because the apartments of most Russian citizens are not very large, you won’t run away. Therefore, it is better to count 2 or 4 inhalation steps. And just like that, “sneak around”, walking around the apartment, moving from room to room. You can squat slightly for each step, do a light, dancing squat. Walk around the apartment and dance, briefly and noisily “sniffing” your nose with each step and squat.

In the same way, you can “walk” along the boulevard, along the square, along the street. But I remind you that the temperature in the open air should not be lower than 3 degrees above zero.

22. Is it possible to combine Strelnikova’s breathing exercises with Buteyko breathing? How do you feel about this radically opposite system?

I have a normal, positive attitude. Even before Alexandra Nikolaevna Strelnikova, I attended classes with Konstantin Pavlovich Buteyko, hoping to be cured of bronchial asthma. It was a long time ago. Konstantin Pavlovich then still lived in Novosibirsk and visited Moscow on visits. I “caught” him on every visit, working with other asthmatics in different parts of Moscow. Konstantin Pavlovich told me: “You are breathing deeply!..” And I was perplexed: how can I breathe deeply if at the same time I do not have enough air?!

I studied very hard and persistently for a year, but it didn’t make me any better. On the contrary, fear also increased - I tried to control every breath I took, and began to have trouble sleeping at night. On one of his visits to Moscow, Konstantin Pavlovich, seeing my deteriorating condition, advised me to start taking hormones. Other doctors whom I had previously consulted also offered me hormonal medications. But I tried to grasp at any straw to avoid taking hormones. So I left K.P. Buteyko. He went to Alexandra Nikolaevna Strelnikova.

And for 35 years now, I thank the Lord every day for leading me to Strelnikova! If this had not happened, it’s scary to imagine what would have happened to me.

Of course, if Konstantin Pavlovich Buteyko could cure me, I would be his devoted student (my parents taught me to say “thank you” for everything good in life).

But Buteyko didn’t save me, A.N. saved me. Strelnikova. That’s why I treat patients not with Buteyko’s breathing, but with breathing exercises by A.N. Strelnikova.

I have seen patients who benefited from Buteyko breathing. Therefore, each person has the right to choose the method that, in his opinion, is more effective, which helps him. Buteyko or Strelnikova, the right to choose belongs to everyone.

However, these two methods are completely incompatible. Try both. And, of course, leave and practice only the method that helps you personally.

23. Is it possible to do gymnastics A.N. Strelnikova based on books by other authors?

You can, but you don't need to! Because the task of other authors is not to cure, but to earn money! Thanks, of course, to all the other authors who write books about Strelnikov gymnastics, but it does not need such advertising. I lost count of the patients I had to retrain (and this is always more difficult), who got worse, and who stopped doing our gymnastics because of this. But in many cases it is the only salvation from pain, from suffocation, from a bad mood. Therefore, do not do our gymnastics based on books by other authors, you risk harming your health!

This text is an introductory fragment. From the book Breast-feeding by Martha Sears

From book 100 simple ways put the baby to bed author Svetlana Bernard

From the book Health Calendar for 2009 author Gleb Pogozhev

From the book Hernia of the spine is not a death sentence! author Sergei Mikhailovich Bubnovsky

From the book Acupressure Techniques: Getting Rid of Psychological Problems by Fred P. Gallo

From the book Cleansing with Kombucha author Maria Sokolova

From the book The Easiest Way to Quit Eating author Natalya Nikitina

From the book Breathe by Strelnikova and Youth. A unique technique for health and longevity author Mikhail Nikolaevich Shchetinin

From the book Art proper nutrition author Lin-Genet Resita

From the book Living Capillaries: The most important factor health! Methods of Zalmanov, Nishi, Gogulan by Ivan Lapin

From the book Improving Male Sexual Energy by Mantak Chia

From the book The Vitamin D Diet: A Plan to Burn Stubborn Fat Quickly by Alice Bowman