Breathing according to Strelnikova

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

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

A Tragic Case Helps Reveal Healing Effects breathing exercises by Strelnikova not only on vocal cords. Trying to relieve a spasm during a severe heart attack, Alexandra Nikolaevna began to sharply inhale air through her nose. The pain subsided, the attack passed, and many years of painstaking research began. Their result was the development of an original set of exercises that helped and continues to help people with a wide variety of diseases.

Simple movements are the path to healing

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

Having a beneficial effect on lung tissue, gymnastics eliminates inflammatory processes in the lungs and helps normalize nasal breathing. Systematic execution of movements eliminates deformities of the spine and chest, normalizes work cardiovascular system, and, in addition, has a positive effect on the mental state of people.

It is especially valuable that in order to fulfill breathing according to Strelnikova There are practically no contraindications. A gentle regime for people with chronic diseases and problems is completely acceptable. You can limit yourself to fewer inhalations and movements, and perform some of the exercises while sitting.

Even the “lighter” version will bring undoubted health benefits. The main thing is not to be lazy and do Strelnikova exercises systematically, preferably twice a day, morning and evening. The result will not take long to arrive.

What does Strelnikova’s breathing exercises treat?

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

• B Illnesses of the nose and throat — sinusitis (inflammation of the maxillary sinuses), sinusitis (inflammation of the paranasal sinuses).
• X chronic runny nose, adenoids: impaired nasal breathing leads to depletion of oxygen in the lungs and, as a result, to a deterioration in the oxygen supply to the body’s cells. Breathing according to Strelnikova allows for very quick recovery nasal breathing, chronic runny nose recedes. At regular classes inflammation of the sinuses is cured, adenoids are reduced.
• Cordially – vascular diseases arrhythmia, angina pectoris, hypertension: These diseases are usually caused by poor blood supply to the heart muscles. By improving blood circulation in the blood vessels of all parts of the body, as well as promoting better absorption of oxygen by the body’s cells, gymnastics can make life easier for heart patients and minimize the use of vital medications.

This is not a complete list of ailments that can be successfully treated Strelnikovskaya gymnastics. It also helps in the treatment of skin diseases, vegetative-vascular dystonia, helps fight neuroses and depression, and also gets rid of headaches. By using breathing according to Strelnikova treat scoliosis, osteochondrosis and other diseases of the spine. In addition, by improving the functioning of all centers of the brain, gymnastics allows you to fight smoking and overweight. With regular practice you can even get rid of stuttering!

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

A pleasant bonus for those who decide to get rid of diseases with the help Strelnikovskaya gymnastics: even if your voice was weak, then after several months of training, you will have no equal at karaoke! And this is not at all surprising: after all, it was with voice training exercises that the development began many years ago. unique system exercises breathing according to Strelnikova.

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

Try to practice, it's really very simple! Remember, your health is in your hands!

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

INTRODUCTORY LESSON

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

During execution, you need to take 4 noisy nasal breaths. Then (3-5 seconds) a pause and again, without stopping, 4 noisy nasal breaths.

This needs to be done about 24 times (4 breaths), in total there are about 96 movements (“hundred” by Strelnikova). Exhalation (invisible and inaudible) occurs through the mouth after inhaling through the nose. Exhalations should not be pushed out or held in! Inhalation is very active, exhalation is quite passive. Just think about the inhalation, noisy, throughout the entire room. Forget about exhaling.

When inhaling, close your lips slightly.

A short, noisy breath in through the nose in Strelnikova’s gymnastics is performed with closed lips. There is no need to compress your lips tightly when inhaling; they are closed slightly, naturally and freely.

After a noisy, short inhalation through the nose, the lips part a little - and the exhalation occurs by itself through the mouth (and is not heard). It is strictly forbidden to grimace while inhaling!!! And raise the palate, protruding your stomach.

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

The shoulders are not involved in breathing, so you should not raise them. You need to keep an eye on this!

You may feel slightly dizzy at the beginning of your workout. Don't be scared! You can do palm exercises while sitting (you need to think about the recommendations for VGSD (vegetative-vascular dystonia).

Second exercise “Epaulettes” 8 breaths are taken without stopping (“figure eight”). Then rest for 4-5 seconds and again 8 breaths. And thus 12 times (also “a hundred” 96 movements.

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

These three exercises require about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening, performing “Palms”, take 8 breaths of movement.

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

"Hug your shoulders"
"Big Pendulum"
"Head turns"
"Ears",
"Pendulum head"
"Rolls"
"Steps."

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

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

In the case when you easily take 32 breaths in a row and you are able to take 96 breaths (“a hundred”), it is still recommended to rest for 3-4-5 seconds after 32 breaths. Otherwise, you may get carried away, and Strelnikova’s breathing exercises will no longer help you.

Main complex

Let's consider the main complex. It is worth repeating the rules that must be followed when performing the first three exercises.

Rules:

1. Think only about breathing through your nose. Train only to inhale. Inhalation is sharp, short, noisy (clap your hands).
2. Exhalation occurs after inhalation independently (through the mouth). Do not hold your exhalation or push it out. Inhalation is very active through the nose, exhalation is through the mouth, inaudible and passive. There should be no noise when exhaling!
3. Simultaneously with the sigh, movements are made, and nothing else!
4. In Strelnikova’s breathing exercises, movements - inhalations are performed in the rhythm of a walking step.
5. Counting is done mentally, and only by 8.
6. Exercises can be performed in any position - standing, lying, sitting.

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 “muscles”

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 tilt (reach your hands towards the floor, but do not touch), while in the second half of the tilt 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" to the rhythm 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 quite effective, 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 lower back), 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 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 - 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 together 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”

1) "Forward step."

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 cardiovascular system, previous heart attack, congenital defects.

Subject to availability 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.

Breathing exercises by Strelnikova, video lesson

List of main diseases for which breathing exercises by A.N. Strelnikova are used

(Breathing exercises A.N. Strelnikova has ONLY ONE CONTRAINDICATION: internal bleeding.)

Diseases of the upper respiratory tract, bronchi and lungs
Vasomotor and allergic rhinitis;
Sinusitis;
Adenoids of I and II degrees;
Deviation of the nasal septum;
Acute respiratory diseases (ARI and ARVI);
Rhinosinusitis;
Snore;
Cysts;
Polyps of the nose and larynx;
Fibroids;
Angiofibromas;
Papillomas;
Angiomas;
Paresis or paralysis;
Sore throats;
Laryngitis and laryngotracheitis;
Otitis;
Frontitis;
Chronic pharyngitis;
Eustachite;
Quincke's edema;
Edema of the larynx;
Tracheotomy;
Flu;
Bronchitis;
Whooping cough;
Bronchiectasis;
Pneumonia;
Pleurisy;
Pneumosclerosis;
Atelectasis of the lungs;
Pneumothorax;
Emphysema;
Bronchial asthma;
Pulmonary edema;
Pulmonary tuberculosis;
Sarcoidosis;
Benign tumors of the respiratory organs.

Breathing exercises by A.N. Strelnikova are indicated for ANY respiratory disease, even during an exacerbation of the disease (but only with a strictly INDIVIDUAL approach).

Breathing exercises by A.N. Strelnikova are indicated for ANY sound production disorders and diseases of the vocal apparatus.

Diseases of the cardiovascular system
Angina;
Atrial fibrillation;
Coronary heart disease;
Neurocirculatory dystonia;
Hypertension;
Hypotension;
Tachycardia;
Myocarditis;
Rheumatic carditis;
Rheumatism;
Pericarditis;
Atherosclerotic cardiosclerosis;
Circulatory failure;
Atherosclerosis;
Lymphadenitis;
Lymphogranulomatosis;
Thrombophlebitis;
Migraines;
Migraine neuralgia;
Stroke.

Blood diseases
Anemia;
Leukemia;
Radiation sickness.

Digestive diseases
Chronic gastritis;
Peptic ulcer of the stomach and duodenum;
Enterocolitis;
Chronic pancreatitis;
Constipation.

Liver and kidney diseases
Hepatitis;
Cirrhosis;
Botkin's disease (jaundice);
Kidney cyst;
Polycystic kidney disease;
Wandering kidney;
Pyelonephritis;
Glomerulonephritis.

Endocrine system diseases
Diabetes mellitus;
Autoimmune thyroiditis;
Obesity;
Exhaustion;
Mastopathy;
Hypothyroidism;
Diffuse toxic goiter;
Stunted growth (lag in physical development);
Gynecomastia.

Diseases of the genitourinary system
Haemorrhoids;
Inguinal hernia;
Enuresis (bedwetting);
Cystitis;
Menopausal neurosis;
Cervical polyp;
Cervical erosion;
Salpingo-oophoritis (inflammation of the uterine appendages);
Metritis;
Endometriosis;
Algomenorrhea (painful menstruation);
Ovarian cyst;
Prolapse of the vaginal walls;
Chronic prostatitis;
Prostate adenoma;
Impotence;
Orchitis;
Cryptorchidism;
Phimosis;
Micropenis;
Varicose veins of the spermatic cord;
Fast ejaculation;
Infertility;
Delayed sexual development.

Nervous and mental illnesses
Alcohol intoxication;
Chronic alcoholism;
Epilepsy;
Substance abuse;
Neuritis;
Neurasthenia;
Neuroses;
Neuralgia;
Insomnia.
Strelnikovsky breathing exercises strengthen the immune system, increase vitality and performance, heal the psyche, improve mood, and relieve depression!

Skin diseases
Diathesis;
Eczema;
Dermatitis;
Neurodermatitis;
Psoriasis;
Vitiligo (foci of depigmentation decrease)

Musculoskeletal disorders
Osteochondrosis;
Arthritis;
Arthrosis;
Radiculitis;
Various postural disorders;
Scoliosis;
Kyphosis;
Lordosis;
Polyarthritis;
Fractures;
Dislocations;
Bruises;
Vertebral hernias.
Various damage to the upper and lower limbs, shoulder girdle and hips.

Dear readers, if you have performed a set of Strelnikova’s breathing exercises, leave comments or reviews below. This will be very useful for someone!

1. “Palms”. I.P. stand up straight, bend your elbows and “show your palms to the viewer.” Take noisy, short breaths through your nose and at the same time clench your palms into fists.

Remember! Inhaling through the nose is active, exhaling through the mouth is absolutely passive, inaudible.

The “Palms” exercise can be done standing, sitting and lying down.

2. "Epaulettes". I.P. stand up straight, clench your hands into fists and press them to your stomach at waist level. As you inhale, sharply push your fists down toward the floor. Then the hands return to the position. Do not raise your hands above your waist.

The exercise “Epaulettes” can be done standing, sitting and lying down.


3. "Pump"(“Inflating the tire”). I.P. stand straight, feet slightly narrower than shoulder width, arms along your body. Make a slight bow (reach your hands towards the floor, but do not touch it) and at the same time take a noisy and short breath through your nose (in the second half of the bow). The inhalation should end with the bow. Raise yourself slightly, but do not straighten up, and again bow and take a short, noisy breath “from the floor.” Bows are done rhythmically and easily, do not bow low, a bow to the waist is enough. The back is round, not straight, the head is lowered.

Remember! You need to “inflate the tire” in the tempo rhythm of the marching step.

The “Pump” exercise can be done standing or sitting.

Restrictions: for head and spine injuries; for long-term radiculitis and osteochondrosis; with increased arterial, intracranial and intraocular pressure; for stones in the liver, kidneys and bladder - do not bow low. The bow is made barely noticeable, but always with a noisy and short breath through the nose. Exhale after each inhalation (passively) through the mouth, but do not open it wide.

The “Pump” exercise is very effective, often stopping attacks of bronchial asthma, heart and liver attacks.

4. "Cat". I.P. stand straight, with your feet slightly narrower than shoulder-width apart (the soles of your feet should not leave the floor). Do a dance squat and at the same time turn your torso to the right - a sharp, short breath. Then the same squat with a turn to the left and also a short, noisy breath. Exhalations occur between inhalations on their own, involuntarily. Bend your knees slightly and straighten (the squat is light, springy, do not squat deeply). Make grasping movements with your hands on the right and left at waist level. The back is absolutely straight, the turn is only at the waist.

The “Cat” exercise can be done sitting or lying down (in severe condition).

5. “Hug your shoulders”(inhale while compressing the chest). I.P. stand straight, arms bent at elbows and raised to shoulder level. Throw your arms towards each other as far as possible, as if hugging yourself by the shoulders. And at the same time, with each “hug”, sharply “sniff” your nose. At the moment of the “hug,” the hands go parallel to each other, and not crosswise, and do not change them under any circumstances (it doesn’t matter which hand is on top - right or left). Do not spread widely to the sides and do not strain. Having mastered this exercise, you can slightly tilt your head back at the moment of counter movement of your arms - “inhale from the ceiling.”

The “Hug Your Shoulders” exercise can be done standing, sitting or lying down.

Restrictions: for heart patients with coronary artery disease (CHD), congenital defects, or a history of a heart attack - do not do the “Hug your shoulders” exercise in the first week of training. You need to start it from the second week along with other Strelnikova gymnastics exercises. In a serious condition, you need to do not 8 breaths-movements, but 4 or even 2, then rest for 3-5 seconds and again 2 or 4 breaths-movements.

Women, starting from the sixth month of pregnancy, do not tilt their heads back in the “Hug your shoulders” exercise; perform the exercise only with your hands, standing straight and looking straight ahead.

6. “Big Pendulum”(“Pump” + “Hug your shoulders”). I.P. stand straight, feet slightly narrower than shoulder width. Bend forward, hands reaching towards the floor - inhale. And immediately, without stopping, bending slightly at the lower back, bending back - arms hugging the shoulders - and also inhaling. Bow forward - lean back, inhale from the floor - inhale from the ceiling. Exhalation occurs on its own in the interval between inhalations; do not hold or push out the exhalation.

The “Big Pendulum” exercise can also be done while sitting.

Restrictions: for osteochondrosis, spinal injuries and displacement of intervertebral discs, do the “Big Pendulum” exercise, limiting movements: slightly bowing forward and almost not bending when bending back.

Only after you have mastered the first six exercises well can you move on to the rest.

7. "Head turns". I.P. stand straight, feet slightly narrower than shoulder width. Turn your head to the right - take a noisy, short breath with right side. Then turn your head to the left - “sniff” your nose on the left side. Don’t stop your head in the middle, don’t strain your neck, don’t hold your breath.

Remember! Exhalation should be done after each inhalation independently, through the mouth.


8. "Ears". I.P. stand straight, feet slightly narrower than shoulder width. Slightly tilt your head to the right, the right ear goes to the right shoulder - a noisy, short breath. Then tilt your head slightly to the left, your left ear goes to your left shoulder - also inhale. You need to look straight ahead.

Remember! Inhalations are made simultaneously with movements. Exhalation should occur after each inhalation (do not open your mouth wide).


9. “Pendulum with your head”. I.P. stand straight, feet slightly narrower than shoulder width. Lower your head down (look at the floor) - take a sharp, short breath. Raise your head up (look at the ceiling) - also inhale. The exhalation should have time to “go away” after each inhalation. Do not hold or push out the exhalation (it should go out through the mouth, not visible or audible, in extreme cases, also through the nose).

Restrictions: for head injuries, vegetative-vascular dystonia, epilepsy; with increased arterial, intracranial and intraocular pressure; osteochondrosis of the cervicothoracic spine - do not make sudden movements of the head in the exercises - “Head turns”, “Ears”, “Head pendulum”. Turn your head a little, but be sure to sniff noisily. Do these exercises while sitting, and you can even do “Head Turns” and “Ears” while lying down.

10. "Rolls".
A. I.P. left leg in front, right leg behind. The entire weight of the body is on the left leg, the leg is straight, and the body too. The right leg is bent at the knee and placed back on the toe so as not to lose balance (but do not lean on it). Perform a light dance squat on your left leg (the leg at the knee is slightly bent), while taking a short breath through your nose (after the squat, the left leg immediately straightens). Then immediately transfer the weight of your body to your right leg set back (body straight), and also squat down on it, at the same time sharply “sniffing” your nose (the left leg is on the toe, to maintain balance, bent at the knee, but do not lean on it). Shift your weight back to your left leg in front.

Remember:
1) squatting and inhaling are done strictly simultaneously.
2) the entire weight of the body is only on the leg on which we squat slightly.
3) after each squat, the leg immediately straightens, and only after this the weight of the body is transferred (roll) to the other leg.

B. I.P. right leg in front, left leg behind. Repeat the exercise on the other leg.
The “Rolls” exercise can only be done while standing.

11. "Steps".
A. "Forward step". I.P. stand straight, feet slightly narrower than shoulder width. Raise your left leg, bent at the knee, up to the level of your stomach (leg straight from the knee, pull the toe down, as in ballet). At this moment, do a light dance squat on your right leg and take a short, noisy breath. After squatting, both legs must take the position for one moment. Then lift your right leg, bent at the knee, and squat slightly on your left, and noisily “sniff” your nose. You must squat slightly, then the other leg will easily rise up to the level of your stomach. The body is straight.
Can be done simultaneously with each squat and lift bent knee, make a slight counter movement of the hands at waist level.

The Forward Step exercise can be done standing, sitting, or even lying down.

Restrictions: For diseases of the cardiovascular system (coronary artery disease, congenital defects, previous heart attack), it is not recommended to raise your legs high (to the level of the abdomen). For leg injuries and thrombophlebitis, perform this exercise only while sitting or even lying down (on your back), very carefully, slightly raising your knee up while inhaling noisily. Pause - 3-4 seconds after every 8 breaths-movements, can be extended up to 10 seconds.
If you have thrombophlebitis, be sure to consult your surgeon!
In case of urolithiasis and during pregnancy (starting from the 6th month), do not raise your knees high in the “Forward Step” exercise!

B. "Back step". I.P. Same. Take your left leg, bent at the knee, back, as if slapping your buttocks with your heel. At this moment, squat down slightly on your right leg and noisily “sniff” your nose. Then return both legs to the standing position for one moment. - the exhalation is done. After this, take your right leg bent at the knee back, and do a light dance squat on your left.

This exercise can only be done while standing.
Remember! Inhalations and movements are done strictly simultaneously.

Rules of breathing exercises by Strelnikova

1. Introductory lesson. Start gymnastics with the first three exercises.
- “Palms” perform 4 noisy, short breaths through the nose. Then rest (pause) for 3-5 seconds and again take 4 noisy breaths through the nose. Do this 24 times with 4 inhalations and movements. You will get 96 breaths-movements, the so-called “Strelnikov hundred”.
- Do the “paulettes” for 8 breaths and movements (“figure eight”). Then rest for 3-5 seconds and again 8 breaths-movements. So 12 times 8, that is, 96 breaths-movements (“a hundred”).
- “Pump” 12 times with 8 breaths-movements, resting 3-5 seconds after each “eight”.

This concludes the introductory lesson (3 exercises). It must be repeated 2 times - morning and evening. Repeating the lesson in the evening, do the first exercise not for 4, but for 8 breaths-movements, i.e. 12 times for 8. The next day, add another exercise - “Cat”, also 12 times for 8 breaths-movements. Repeat the lesson in the evening (4 exercises). So, every day you need to add one exercise.

2. "Hundreds". At first, do 12 times of 8 breaths-movements (“hundred”). Then you can perform 6 times 16 breath-movements (“hundred”) or 3 times 32 breath-movements (“hundred”). Rest after 16 and after 32 breaths-movements for 3-5 seconds. If this is not enough for you, you can extend the rest to 10 seconds, but no longer.
— If you are already doing not 8, but 32 inhalation movements, then still mentally count eight. Numbers 9, 10...15, etc. in gymnastics there is no Strelnikova, counting is only in 8s.
— If you are already well trained and easily do 32 inhalation-movements, and you want to do 96 in a row (“a hundred”), then it is still recommended to do 32 inhalation-movements. Otherwise, there is a danger of “overdoing it,” and then Strelnikova’s gymnastics will stop helping you.

3. Breathing. Inhalation through the nose is short and noisy. Exhalation should be done through the mouth after each inhalation (not visible or audible). Do not hold or push out your exhalation under any circumstances! Inhalation is extremely active, exhalation is absolutely passive.
- A noisy, short breath is taken through the nose with closed lips. You cannot deliberately compress your lips at the moment of inhalation; they close slightly, absolutely freely and naturally. After inhaling, the lips (on their own, without help) unclench - and exhale through the mouth. Helping your inhalation with your facial muscles (grimacing) is strictly prohibited! It is also forbidden to lift the palate at the moment of inhalation, sending air deep into the body, while protruding the stomach. Don't think about where the air goes, think only about the noisy and short breath.
- Shoulders cannot be raised at the moment of inhalation! If your shoulders still rise and your chest protrudes, stand in front of a mirror and try to forcefully keep your shoulders calm.

4 . Do the whole complex in one lesson, and not several “hundreds” of one exercise. Exercise in the morning (30 minutes) and in the evening (30 minutes). If you feel unwell, do Strelnikova breathing exercises several times a day. And you will feel better.

5 . Do breathing exercises in the morning - before meals, and in the evening - either before meals, or an hour and a half after. People suffering from gastritis, colitis, stomach and duodenal ulcers are recommended to do Strelnikova gymnastics only before meals.

6 . If you have little time, do the entire complex of gymnastics not three “thirties” (96), but one (32 breaths-movements) of each exercise, starting with “Palms” and ending with “Steps”. This will take 5-6 minutes.

7 . Gymnastics can be done by both children (from 3-4 years old) and very old people. Age is not limited. It can be done standing, sitting, and in severe condition - even lying down.

8 . On average, it takes a month of daily practice twice a day to feel healing effect for any disease.

9 . Don’t give up Strelnikova’s breathing exercises. Do it for the rest of your life, at least once a day (30 or at least 15 minutes), and you may not need medication. This gymnastics can be both therapeutic and preventive.

Good afternoon, dear readers! Breathing according to Strelnikova is based on an ancient technique that dates back to ancient times. Scientific and philosophical teachings of that time, practicing breathing exercises.

But only by the middle of the last century were methods developed correct breathing, available to everyone. They are all good in their own way, today in an article about the most popular technique in our country - breathing exercises according to Strelnikova.

It so happened in our society that from the first days we teach small children to correctly pronounce certain sounds, concentrate attention on objects, think logically and think... But rarely does anyone think about the fact that it would be useful to teach children proper breathing.

It turns out that many of us breathe incorrectly, which is why various diseases appear. The yogis from whom we learn wisdom breathe very differently and they like to repeat an expression that says that the one who “breathes correctly will live happily ever after.”

Breathing techniques are also interesting because they can be used even by sick people; they do not require much physical energy and strength, but the use of breathing techniques allows you to heal not only your body, but also your soul.

Paradoxical breathing according to Strelnikova

In the reviews of doctors, to this day there is no consensus about the breathing technique developed by Strelnikova, but despite this, they recognize it and consider it an effective means of getting rid of many diseases, such as: heart and vascular diseases nervous system and respiratory. It is also important that gymnastics directs the entire body towards healing.

Now this gymnastics is being promoted by Alexandra Nikolaevna’s student, Mikhail Shchetinin, who assures that breathing according to Strelnikova’s method treats the body comprehensively, in addition to the diseases mentioned above, it normalizes metabolic processes, restores immunity, and prevents the development of osteochondrosis and other spinal deformities.

What are the advantages of this unique method?

Having their own views on the treatment of diseases with breathing exercises, scientists are unanimous in the opinion that the technique is distinguished by a number of features, which are expressed:

• in a positive effect on the whole body, including the muscular system;
• in the restoration by organs of all lost functions that were impaired by disease;
• in combination with exercises different types motor activity(running, walking, swimming);
• the positive impact of gymnastics on people of all ages, including children and the elderly;

Breathing exercises are universal and convenient because they do not require a special place for practicing, additional equipment, special clothing and shoes. Watch the video, Strelnikova’s breathing exercises.

It brings benefits and health not only to sick people, but is also an excellent preventive measure for healthy people, allowing them to maintain the health of their body and slow down early aging of the body.

Gives effective results, increasing muscle mass, lung capacity, strengthening the heart muscle. Promotes removal stagnation in the blood and lymph, restores the regulatory functions of organs and systems.

What diseases does it treat?

The breathing technique restores immune system and activates all human mechanisms to independently boost and overcome all ailments, stress, addictions that a person could not cope with.

Exercises seem to be an additional opportunity for healing in the treatment of traditional methods, especially for the treatment of:

• chronic diseases of the lungs and bronchi;
• useful for asthma;
• pneumonia, bronchitis and sinusitis;
• chronic runny nose and rhinitis;
• neurosis and nervous diseases;
• diabetes mellitus and its associated diseases;
• angina pectoris and asthenoneurosis;
• hypertension and hypotension;
• peptic ulcer (in remission);
• loss of voice and stuttering;
• coronary heart disease.

Interestingly, the exercises involve all parts of the body: legs and arms, abdominal muscles and spine, pelvic muscles and head, causing a positive response in the whole body and enhancing cellular respiration. That is why it gives excellent preventive results for children and adolescents, making them physically developed and flexible, eliminating stooping and stagnant processes.

Even stuttering, which is difficult to treat by speech therapists and hypnotists, can be cured by these unique exercises on breathing, but they are prescribed individually for each child.

Breathing exercises according to Strelnikova

The breathing technique is designed in such a way that all attention is focused only on inhalation, and exhalation is passive. While inhaling, a physical exercise is performed at the same time. The exercises are simple and easy, so they do not lead to overexertion and do not cause shortness of breath or fatigue.

Sharp breaths increase ventilation of the lungs up to 6 times, while carbon dioxide is inexplicably retained inside the body at the level of the physiological norm and, most importantly, the energy potential of the body increases.

And these are not just words, all positive results have been repeatedly confirmed by measurements of instruments: spirometer, Genche test, blood composition studies, electrocardiography, x-ray, pressure measurements...

The vessels of the brain receive several times more oxygen, spasms are relieved and, as a result, headaches go away and memory improves.

The technique has contraindications

• during acute exacerbations of the disease,
• with high body temperature.

Exercise is prohibited for people prone to blood clots. They are contraindicated in cases of cerebral concussion, aortic aneurysm, spinal injuries and hypertensive crisis.

Exercise technique

You need to learn the exercises gradually, usually the first three are mastered; the full complex consists of 1200 breaths and movements. If it becomes difficult right away, you can slightly increase the rest break. Not as usual, but instead of five seconds, rest for ten.

Important to remember : When mastering breathing according to Strelnikova, you only need to control the inhalation, which is made sharply and noisily through the nose. Exhalation occurs passively, as if on its own; it is advisable to release the air through an open mouth. During inhalation, the mouth should be closed.

Inhalations are performed at a frequency of up to 120 times per minute. Total time time spent on performing all movements does not exceed 30 minutes. In an ideal solution, the exercises are performed in the morning and evening; from a preventive point of view, it can be done once.

Start the first day by doing the Palms, Shoulders and Pump exercises, and after that, you will add one exercise every day. There's no need to rush. Your body needs to get used to new system breathing. Gradually, your body will master the rhythm of breathing, you will remember all the movements and will perform breathing exercises easily and naturally.

Exercise 1. Palms

Your arms are lowered down, bend them at the elbows, keep your palms at chest level, turning them away from you. You begin to clench your fingers into a fist, as if you are capturing the air with them, and at the same time take sharp and noisy breaths through your nose, without stopping four times (this is one approach). After lowering your arms down, rest for 3-4 seconds and repeat the exercise. There should be 24 such repetitions.

Just watch your inhalation; exhalations should be silent. If in the first days of classes you feel slightly dizzy, this indicates a strong saturation of small capillaries with oxygen. You can slightly increase the rest time, not 4 seconds, but 6-10 seconds. Exercise clears energy channels and soon these symptoms will pass. The exercise can be performed sitting or even lying down.

Exercise 2. Shoulder straps

Hold your hands in fists at stomach level. As you inhale, sharply straighten your arms towards the floor and unclench your fists, as if shaking water from your fingers. Take 8 breaths, return your hands to your waist and rest for 4 seconds. This is one approach, there should be 12 such approaches.

Exercise 3. Pump

Get into the starting position with your feet slightly wider than shoulder-width apart. Imagine that you are holding a pump handle in your hands and you need to inflate a tire. Leaning your torso forward, stretch your arms down toward the floor. The inclination is easy. When bending over, take a short and sharp breath in through your nose. Remember that you must maintain the rhythm of movements and breaths - 120 times per minute.

Take 8 bending breaths, then straighten up and rest for 4 seconds. Do 12 sets of 8 reps. Bend lightly, inhale sharply, and exhale through your open mouth quietly and silently.

The respiratory system helps relieve heart attacks, asthmatic attacks, reduces liver colic and helps cure stuttering.

Exercise 4. Turns

After mastering the first three exercises, add the rest one every day. To perform the Twist exercise, place your feet slightly wider than shoulder-width apart. Turn your head left and right, you need to do this at the pace of steps (I remind you, up to 120 times per minute).

With every turn of your head, remembering to inhale through your nose. Turn to the left - inhale, turn to the right - inhale again. Control only over inhalations, exhalations occur through the mouth, spontaneously. Keep your neck and head straight. Eight turns with inhalations and rest for 4 seconds. Such approaches must be done 12 times.

Therapeutic breathing with head turns is beneficial for the cervical vertebrae and inhibits the development of osteochondrosis.

Contraindications in this case, existing concussions or hypertension with high blood pressure may occur, if in cervical spine vertebrae are displaced.

Exercise 5. Ears

Place your feet shoulder-width apart or much narrower. We tilt our heads left and right, not even tilts, but swaying, as if you were saying “ah-ya-ay.” With each bend, inhale through your nose. Another video where the whole family does exercises.

Keep your shoulders and body straight, only your head moves. Perform 8 head movements with inhalations, followed by a 4-second break. A total of 12 approaches.

Contraindication to perform the exercise will be a concussion, hypertension or epilepsy.

Caution must be observed with increased intracranial and intraocular pressure, thoracic and cervical osteochondrosis. In these cases, turn the head lightly, without sudden movements. And the breathing, as usual, is sharp and noisy. The exercise can be performed sitting and even lying down.

Exercise 6. Small pendulum

Place your legs as in the Ears exercise. It is necessary to nod your head down and up. They nodded, looked at the floor and at the same time took a sharp and quick breath through their nose.

Raise your head up and look at the ceiling, don’t forget to take a short breath through your nose. Try not to hold your exhalations, allow the air to come out randomly through your slightly open mouth. Also perform 12 sets of 8 reps, taking a 4 second break between sets.

Contraindications and restrictions the same as when performing the Ears and Head Turns exercises. Do not try to throw your head up; nod freely so that they do not cause unpleasant sensations.

Exercise 7. Cat

Spread your legs slightly wider than your shoulders, place your hands on your belt. Squatting slightly at the knees, make a slight turn to the right and at the same time transfer the weight of your body to your right leg, while turning, take a sharp, short breath through your nose. Stand up straight.

Now, squat down again, turn your body to the left, while simultaneously transferring the weight to your left leg and inhaling through your nose. Don't lift your feet off the floor. The movements of the knees are springy and light, you don’t need to squat deeply, keep your back straight, and turn your body at the waist. Perform 12 sets of 8 rotations with inhalations.

Exercise 8. Hug your shoulders

Stand up straight, spread your arms to the sides. Bend your elbows, turn your palms towards your chest. Continue to bring your arms together, with your right palm clasping your shoulder and your left palm clasping your right armpit.

The elbows should move parallel to each other, and it does not matter which elbow is at the top and which is at the bottom. Bring your elbows in and out at the pace of your steps, remembering to inhale with each movement.

After mastering the movement and breathing, the exercise can be slightly complicated. When bringing your arms together, slightly raise your head up, as if grabbing air from the ceiling. Perform 12 sets of 8 movements, not forgetting about short breaks. The exercise can be performed lying down or sitting on a chair.

Contraindications: after suffering a heart attack, this exercise can be done only after 2 weeks. If it is difficult to perform 8 movements at once, then they are reduced to 4, after a rest of 5 seconds - repeat.

Caution is necessary for pregnant women, especially after 6 months, and they are not allowed to raise their heads up. You need to work only with your hands, directing your gaze forward. With coronary disease and heart disease, restrictions are also needed.

Exercise 9. Large pendulum

The exercise combines the two learned above: Pump and Shoulder Hug. Your feet should be slightly narrower than shoulder width apart. Performing a bend over from the Pump exercise, stretching your arms toward the floor. As you straighten up, raise your head up and hug yourself, as in the Embrace Your Shoulders exercise. When bending and straightening your body, inhale and exhale voluntarily, do not forget about the rhythm of movement. The exercise can also be performed in other body positions (sitting).

Limitations for this exercise are all diseases of the spine. Everything must be done with great care, without sudden movements. The bends are light and incomplete.

Exercise 10. Rolls

Place your right leg slightly forward. We transfer the body to the right leg, bending it slightly at the knee. Then we transfer the body to the left leg, not forgetting about the springy movements of the knees. With each movement, inhale and exhale voluntarily.

Now switch legs, put your left one forward and repeat 12 sets of 8 breaths.

Exercise 11. Steps

From a free standing position, lift your right leg, bending it at the knee, the toe of the foot reaching towards the floor, while slightly squatting on your left leg, inhale.

Raise your left leg, squatting slightly on your right leg with a springy movement. In the Steps exercise, you can perform 8 sets of 8 movements each. For injuries and diseases associated with blood clots, the exercise is performed lying down.

Exercise 12. Back step

From a free stance, bend your right leg at the knee, as if you want to slap your buttocks with your heel, while doing a light squat on your left leg.

Now bend your left leg at the knee, moving your foot back and doing a springy squat right foot. Remember to inhale every time you squat. Perform 4 sets of 8 breaths each. The exercise is performed rhythmically, you can turn on music.

Restrictions: If it is hard or you are sick, do not try to raise your legs high, this especially applies to vascular and heart diseases, as well as during pregnancy.

Breathing according to Strelnikova includes all organs and systems in motion, which receives a positive response from the body. Oxygen exchange at the cellular level increases, which leads to overall health.

Learn breathing exercises and stay healthy!

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Who is Strelnikov I.V. Read here >>>

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

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

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

Strelnikova’s gymnastics are widely used in the treatment of pulmonary tuberculosis, pneumonia, qualitatively improve the drainage function of the bronchi, restore nasal breathing, improve the functioning of the cardiovascular system, and normalize blood pressure. So, the basic rules for training will be the following:

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

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

3. Inhalation is performed in combination with movement.

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

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

But, unfortunately, you can only regain lost health in an instant in a good children's fairy tale. Therefore, when starting Strelnikova’s gymnastics, you need to carefully assess your capabilities and never rush the result. He will definitely come, but only when a person shows a certain patience and perseverance.

Recommended books on breathing exercises by Strelnikova:

Teacher-vocalist Alexandra Nikolaevna Strelnikova developed her breathing exercises with the goal of training the voices of opera singers. But unexpectedly it turned out that they not only strengthen the vocal cords of singers, artists, announcers and lecturers, but also treat a variety of diseases.

Strelnikov gymnastics is called paradoxical. Why? The fact is that in ordinary breathing exercises attention is paid to holding the breath and exhaling, and in the paradoxical one - to a gentle and noisy inhalation through the nose (sniff), exhalation, on the contrary, is passive, voluntary. In this case, inhalations are combined with active movements, squeezing chest: active inhalation when returning to the starting position - passive exhalation, and not vice versa, as is practiced in the usual physical exercise. In other words, movements are inversely coordinated with breathing, resulting in accelerated development of the muscles involved in the breathing process. The effect is felt immediately - after 10 minutes of exercise, vigor and lightness appear in the body, breathing becomes easier, performance increases, and mood improves. Maximum result in minimum time! Just what a modern, busy person who always complains about the lack of time needs.

The benefits of Strelnikova’s breathing exercises

Fulfill breathing exercises according to Strelnikova It is also recommended for healthy people (even athletes to improve results), but this technique is especially useful for those who suffer from chronic diseases or those who are weakened after illness. There are practically no age restrictions; anyone can do it, from two to three years of age until old age.

The benefits of Strelnikova’s breathing exercises:

• strengthens the immune system;
• improves metabolism in the body;
• makes breathing easier;
• improves the functioning of the cardiovascular system, relieves the consequences of stroke and heart attack;
• stimulates blood circulation;
• promotes resorption of inflammatory foci;
• helps with vegetative-vascular dystonia;
• helps restore strength after illness;
• effective in combating stress. depression, fatigue;
• helps with bronchitis, pneumonia, asthma, chronic tonsillitis, runny nose, viral infections;
• with inflammation of the triple nerve and various nerves;
• for diseases of the female genital area;
• with impotence;
• for headaches;
• promotes weight loss;
• helps quit smoking.

Having told who Strelnikova’s gymnastics is indicated for, we cannot help but talk about the contraindications of this technique.

Contraindications for Strelnikova’s breathing exercises:

• high blood pressure;
• high intracranial pressure;
• high eye pressure;
• severe myopia;
• glaucoma;
• spinal and brain injuries;
• acute thrombophlebitis;
• various bleedings;
• fever;
• gallstones and kidney stones;
• cardiac dysfunction;
• chronic cervical osteochondrosis

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

How to breathe according to Strelnikova?

• Inhalations are extremely active, sharp, noisy (sniffing), short, like an injection, excited (you seem to be sniffing: does it smell like burning?). You need to try to keep your nostrils connected when you inhale. Under no circumstances should you hold your breath, trying to get more air. Inhalations are made simultaneously with movements, at the extreme point of each of them. Exhalations are automatic, spontaneous, passive, imperceptible, and you should not pay attention to them. Exhalation is a consequence and result of inhalation: the more active the inhalation, the easier, longer and freer the exhalation will be.
• While performing the exercises, you need to maintain a constant rhythm and tempo: approximately 1 breath-movement per second or a little faster.
• You need to do 4, 8, 16 or 32 inhalation movements in a row, trying (which is very important!) not to lose count. After this, you should rest for a few seconds, then continue new series breaths-movements and so to reach the Strelnikov hundred - 96 breaths, and then “thousands” - 960 breaths.
• It is advisable to perform the exercises 2 times a day, morning and evening, but you can do it more often. The worse your health and emotional state, the more often you should train, just rest longer between series of breaths, be careful and use the principle of gradualness.
• If necessary, you can exercise both sitting and lying down. These breathing exercises go well with traditional healing methods such as running. swimming, skiing, auto-training, but not with breathing exercises according to the yot system - pranayamas.

Breathing exercises according to Strelnikova

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

1. "Pump". Imagine that you are inflating a car tire with a hand pump. Lean forward easily (arms hanging freely) and at the lowest point of the inclination, inhale through your nose, ending with the inclination. Raise yourself slightly, but do not straighten, then bend and inhale again, etc. Exhalations are free, voluntary (see above). The bends should be light, springy and rhythmic - in the tempo of a marching step. “The pump” is the most effective exercise that can, in particular, relieve pain in the liver, stop an asthmatic or heart attack, and lift your mood.
2. “Hold your shoulders.” We perform it by bringing our arms together in front of our chest. Standing straight, raise your arms, they should be at shoulder level, bend your elbows and mark one above the other (arms should be directly in front of your chest). As you inhale, bring your arms together as if hugging yourself. So, the right palm reaches towards the left shoulder, and the left palm towards the right armpit (you don’t have to touch your armpits or shoulders with your palms). The main thing is not to strain - you don’t need to put your arms far behind your back or spread them wide to the sides.

Strelnikova’s gymnastics is called universal; in addition to treating the diseases listed above, it helps to cope with stuttering and increase resistance to colds. which is very important on the eve of autumn and winter. And in general, in general, it increases the performance and strengthens the health of any person who masters the Strelnikova breathing technique.

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

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

Breathing exercises by Strelnikova (list of diseases)

Strelnikova’s breathing exercises help the body cope with many diseases without medications.

1. Runny nose, adenoids, sinusitis

To treat nasal diseases, you should master the entire complex of gymnastics well.

2. Bronchitis and bronchial asthma

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

3. Skin diseases (diathesis, neurodermatitis, psoriasis)

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

4. Neurosis, neuritis, depression

Breathing exercises can improve your condition and mood within half an hour after the start of training. Exercises cause a lot of positive emotions and a surge of strength. At the same time, general well-being improves (see morning exercises).

5. Diseases of the cardiovascular system

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

6. Headaches, epilepsy, stroke

7. Hypertension, hypotension and vegetative-vascular dystonia

The first 5 exercises are most effective for hypertension - “Palms”, “Epaulettes””, “Pump” (do not bow low in any case!), “Cat” and “Hug your shoulders”. In just one lesson you will get 5 “hundreds” of breaths and movements.

8. Stuttering

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

9. Osteochondrosis, scoliosis, head and spine injuries

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

10. Overweight and smoking

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

Gymnastics helps not only to quit smoking, but also to cleanse the vocal cords, trachea and bronchi of nicotine plaque; it is rejected by the body along with mucus and phlegm.

*This is just a list of diseases. For detailed recommendations on the treatment of these diseases, read the book by M.N. Shchetinin "Breathing gymnastics by Strelnikova."