Breathing exercises by Strelnikova: benefits and harms, videos, reviews. We breathe for health using the strelnikova method. We do the exercises correctly.

The benefits and harms of breathing according to Strelnikova have been controversial for several years. People who know about its properties are divided into two camps. Those who are sure that Strelnikova’s gymnastics only causes harm, and those who believe that such breathing only brings benefits. But the main thing is to follow the recommendations and take into account contraindications.

The history of the creation of breathing exercises according to Strelnikova

Breathing exercises were invented by Alexandra Nikolaevna Strelnikova. The method was recognized as a system in 1973. Alexandra Nikolaevna was an opera singer. After losing her voice, she improved her mother’s system, which was intended to treat asthma.

As a result, together they created breathing exercises, acting on various functions human body. Using the properties of gymnastics, more diseases and ailments are treated. The system is unlike other breathing exercises, because Alexandra Nikolaevna developed unique methods, without taking any of the existing gymnastics as a basis. Therefore, its properties are called paradoxical; they contradict the generally accepted rules of breathing, bringing benefits without causing harm.

How Strelnikova’s breathing exercises are useful

When treated without drugs, with the help useful properties Strelnikova’s respiratory system gets rid of problems in different areas.

Neuroses of various origins.
Skin diseases.
Gastrointestinal problems, obesity.
Stuttering, including those not caused by nervous disorders.
Vegetovascular dystonia.
Diseases of the respiratory system.
Sexual disorders.
Helps quit smoking.

Breathing according to Strelnikova will cure female infertility, but the problem may be unsolvable. If the properties of gymnastics do not help with a given disease, they will benefit the psyche. In this case there will be no harm.

Important! To combat the disease in a severe, acute form, they begin with medications, alleviating the condition. Then it is recommended to move on to Strelnikova’s gymnastics.

Indications for the technique

Benefit breathing exercises Strelnikova - the effect of its properties on the body, treating diseases that are poorly amenable to drug treatment. Alexandra Nikolaevna’s technique is prescribed for problems:

bronchi, lungs, upper respiratory tract (pneumonia, asthma, sinusitis, rhinitis, otitis media and the like);
of cardio-vascular system(angina pectoris, rheumatism, migraine, anemia, leukemia and others);
gastrointestinal tract (hemorrhoids, stomach ulcers, gastritis, constipation and the like);
musculoskeletal system (hernias, radiculitis, scoliosis, arthrosis, etc.);
skin (psoriasis, diathesis, eczema and others);
nervous system, including alcoholism, substance abuse and smoking;
endocrine system (diabetes, obesity, mastopathy, etc.);
liver and kidneys, including hepatitis, cirrhosis and polycystic kidney disease.

Important! When the goal is to get maximum benefit, you should find specialists in gymnast Strelnikova in the city and sign up for classes with a professional.

The properties of the respiratory system according to Strelnikova are effective for cleaning blood vessels. For people with problems with the circulatory system, this is a real godsend; Strelnikova’s gymnastics helps avoid surgery. The harm in this case comes from incorrect execution.

Principles of doing exercises

Gymnastics will have an effect when Strelnikova’s breathing exercises are performed following the general rules.

Intense breaths are the basis of the system. Exhalation occurs spontaneously, without human intervention.
When performing Strelnikova’s gymnastics, exhalations are not counted.
There should be three breaths in two seconds, no less.
Along with bending and tensing the chest muscles, one does not exhale, as is customary in other systems, but inhale.

Gymnastics is based on these principles. In yoga, they exhale while bending, squeezing, inhale while relaxing, straightening up, in Strelnikova’s gymnastics even similar exercises they do the opposite. And the benefit in all cases outweighs the potential harm.

Important! Disruption of the breathing rhythm will destroy the meaning of Strelnikova’s gymnastics, and the benefits of its properties will disappear. When there are any difficulties with this, even under the supervision of an instructor, it is more useful to do yoga, qi-gong, exercise therapy.

Video breathing lessons according to Strelnikova will make your classes easier. All the techniques are clearly demonstrated there, the instructor comments on each step of Strelnikova’s gymnastics.

Breathing exercises by Strelnikova in pictures

Strelnikova’s basic gymnastics complex includes universal exercises, is beneficial in any case.

Let's hug ourselves

Standing straight, elbows bend as your arms are raised to your shoulders. A movement is made, as in an embrace, a sharp breath. The hands remain in the same position, the head tilts slightly back. As you inhale, return to the starting position.

Pendulum

With your feet shoulder-width apart, inhale through your nose and bend over. As they rise, they cross their arms. Then they straighten up, taking the original position. In the process, they exhale through the mouth.

Turn your head

While standing, turn your head to the right. Exhaling, make a turn to the left. Then they return to the center and repeat in reverse order. It is not recommended to do it in a different order.

Ears

Inhaling, the head, without sudden movements, is pulled to the left shoulder, and as you exhale, lift it. Then repeat in reverse. Begin with right side, not with the left, not harmful, but useless.

Steps

Standing straight, raise your right leg and bend your knee. The toe is pulled down. Left leg unfold a little, sit down while inhaling. Exhaling, change legs.

The second option is more difficult. Standing straight, the right leg is brought behind the back, trying to slap the buttocks. Squat on the left leg while inhaling. Exhaling, return to the starting position. Change legs and repeat from the beginning. In Strelnikova’s gymnastics, “Steps” are the most difficult, but useful part. The harm of “Steps” is the load on the joints, the likelihood of dislocation.

Breathing exercises for stuttering

There are many ways to cope with stuttering, one is to read poetry out loud. The second, more productive one is Strelnikova’s gymnastics. It is recommended to add specific combinations of sounds to regular exercises:

while performing the “Pump”, pronounce vowels while bending while exhaling;
during other exercises, when you have the skill, add combinations of consonants, syllables ri, re, ra and ru, in fours;
when this works out, add combinations of consonant sounds with i, y, e, a, and quadruples, for example, rir, rur, rer, rar or schishch, schusch, scheshch, schschch in any order and in any quantity.

It is useful to inhale while bending over for eight seconds, in addition to the main complex.

Important! By visiting a psychologist along with gymnastics, stuttering can be treated faster and more reliably. The benefits of stuttering from the properties of Strelnikova’s gymnastics are both mental and physical, but speech problems can be associated with internal, non-physical problems; they cannot be solved with just breathing.

Strelnikova’s gymnastics for bronchial asthma

The properties of Alexandra Nikolaevna’s technique helps with asthma and is a good preventive measure. Before starting classes, consult a therapist.

Do basic set. The emphasis is on “Pump”, “Turn your head”, “Hug ourselves”. You must follow these recommendations from experts:

all exercises are performed sequentially, without exceeding the load established by the doctor; if it is necessary to increase, this is done gradually;
classes are done regularly, without skipping, except in cases when health does not allow;
the technique of execution is strictly observed - a sharp, full inhalation, a free exhalation; failure to do so will not cause harm, but it will not do any good either.

Some asthma patients no longer need medications after a course of Strelnikova’s gymnastics, while others reduce the use of inhalers. Potential Harm from side effects drugs and their properties decreases. Exercises are performed during attacks and are beneficial.

Strelnikova’s exercises for runny nose and sinusitis

For sinusitis, sinusitis, and rhinitis, breathing according to Strelnikova is not stopped, but the practice is adjusted, focusing on the current problem. The properties of Strelnikova’s gymnastics eliminate the causes of a runny nose. Use a basic set of exercises.

"Palms". They sit or stand up straight. Hands are lowered down, palms point forward. Inhale - clench your fist, exhale - unclench it. The emphasis is always on inhaling and clenching your fists.
“Epaulettes” can be performed either standing or sitting, the main thing is to straighten your back. Hands are pressed at the waist, and as you inhale, clench your fists. As you exhale, lower, straining your shoulders, and spread your fingers.
"Pump". Straightening your back, lower your arms and place your legs together. Exhale, arch your back upward, bending forward. As you inhale, slowly return to your original position.
“Eights” are performed while standing, bending, inhaling and holding for 8 seconds. When exhaling, straighten to the starting position.
“Cat” is performed only while standing. From this position, while inhaling, squat down, turning the body to the left. Hands are kept bent at the elbows, with clenched fists. Do it sequentially, then left, then right.
"Big Pendulum". As you inhale, lean forward a little, and as you exhale, lean back.
“Hold your shoulders” is done while standing. Bent arms raised to the shoulders. With a sharp inhalation, the hands are brought together, as if in an embrace. As you exhale, spread it as wide as possible.

Important! Properties of Strelnikova’s gymnastics are suitable for the treatment of allergic rhinitis. In case of severe attacks, measures are taken in advance, otherwise there will be no benefit.

Losing weight with Strelnikova

A way to lose weight without harming your health, physical or mental, is Strelnikova’s gymnastics. They lose weight due to the specific effects of its properties on the body.

Exercise keeps hunger within normal limits.
Strelnikova’s gymnastics normalizes digestion.
Fat cells are broken down more actively.
Metabolic disorders are eliminated.
Thanks to Strelnikova’s gymnastics, the nerves are strengthened, and there is a surge of vigor and strength.

Important! You shouldn’t expect to lose five sizes in a week. When the reason excess weight not overeating, passive lifestyle, may take time to eliminate.

Possible harm and contraindications

Breathing using the Strelnikova method has a number of contraindications. Do not practice when:

severe myopia, glaucoma;
bleeding;
concussion, spinal injury;
osteochondrosis;
temperature above normal;
ocular, intracranial pressure higher than usual;
stones in the gall bladder, kidneys;
severe impairment internal organs.

When one of the items on the list is present, exercise will harm your health and the condition will worsen. For hypertension, Strelnikova’s breathing exercises are performed under the supervision of a doctor.

When the Strelnikova system is taught with an instructor, there is only one contraindication - bleeding. Classes under the supervision of a specialist are safer than personal exercises at home. They individually select sets of exercises, monitor your condition, and specialists will help with any problem. The properties of Strelnikova’s gymnastics, when performed correctly, do not cause harm.

Important! Consultation with a therapist is useful when there is no information about the presence or absence of problems from the list. You can get checked when it gets worse while doing Strelnikova’s gymnastics.

Conclusion

The benefits and harms of breathing according to Strelnikova have been studied by doctors. The properties of Alexandra Nikolaevna’s technique are beneficial in the treatment of everything. The main thing is to do Strelnikova’s gymnastics correctly, and if there are contraindications, be careful. Regular exercise will save your health. When performed correctly, gymnastics will not cause any harm. Extremely beneficial.

Doctors' opinions and reviews

Therapists believe that the properties of Strelnikova’s gymnastics have proven effective, despite the novelty. Some people disagree that internal bleeding is a contraindication. Doctors advise when independent studies expand the list. Experts agree on one thing - the properties of Strelnikova’s gymnastics do not cause harm; under any set of circumstances, there will be more benefits.

N.D. Egorkina (candidate of medical sciences, physiotherapist of the highest category), says that she was personally acquainted with Alexandra Nikolaevna, collaborated, and observed the work. According to Egorkina’s experience, regular exercises bring results in two weeks. Strelnikov’s doctor uses the properties of breathing exercises in the treatment of pneumonia and tuberculosis. The physiotherapist has no doubt that there is no harm.

Doctor of Medical Sciences M.I. Anokhin also agrees with Egorkina. He notes that due to the specific properties of the set of exercises, they are especially useful for children and do not cause harm, like other methods. WITH early age Diseases of the respiratory system are being prevented and immunity is improving. An adult who has been doing gymnastics since childhood does not suffer from most of the diseases treated by Strelnikova’s gymnastics. The benefits of its properties, in his opinion, are obvious.

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

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

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

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

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

Paradoxical breathing according to Strelnikova

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

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

What are the advantages of this unique method?

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

in a positive effect on the whole body, including the muscular system;
in the restoration by organs of all lost functions that were impaired by disease;
in combination 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 exercise, additional equipment, special clothing and shoes. Watch the video, Strelnikova’s breathing exercises.

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

Gives effective results, increasing muscle mass, lung capacity, strengthening the heart muscle. Helps relieve congestion in the blood and lymph, restores the regulatory functions of organs and systems.

What diseases does it treat?

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

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 stoop and stagnant processes.

Even stuttering, which is difficult to treat by speech therapists and hypnotists, is 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. The total time spent performing all movements does not exceed 30 minutes. In an ideal solution, the exercises are performed in the morning and evening; from a preventive point of view, it can be done once.

Start the first day by doing the Palms, Shoulders and Pump exercises, and after that, 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. The exercise clears the energy channels and soon these symptoms will go away. The exercise can be performed sitting or even lying down.

Exercise 2. Shoulder straps

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

Exercise 3. Pump

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

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

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

Exercise 4. Turns

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

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

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

Contraindications in this case, existing concussions or hypertension with high blood pressure may 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 do 12 sets of 8 reps, taking a 4 second break between sets.

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

Exercise 7. Cat

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

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, there is no need to squat deeply, keep your back straight, and turn your torso at the waist. Perform 12 sets of 8 turns with inhalations.

Exercise 8. Hug your shoulders

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

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

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

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

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

Exercise 9. Large pendulum

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

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

Exercise 10. Rolls

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

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

Exercise 11. Steps

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

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

Exercise 12. Back step

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

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

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

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

Learn breathing exercises and stay healthy!

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

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

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

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

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

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

Basic principles and benefits of breathing exercises

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

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

Benefits of breathing exercises:

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

Indications for use

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

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

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

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

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

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

Contraindications and potential harm

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

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

Exercises according to Strelnikova

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

"Palms"

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

"Epaulettes"

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

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

"Pump"

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

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

"Cat"

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

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

"Ears"

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

"Hug your shoulders"

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

"Big Pendulum"

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

"Head turns"

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

"Pendulum head"

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

“Rolls” with the right foot forward

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

“Rolls” with left foot forward

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

"Forward Step"

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

"Backward Step"

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

Breathing exercises for children

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

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

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

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

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

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

Proper breathing will help in the fight against characteristic adolescence skin problems.

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?

Blood supply to the pulmonary alveoli and blood vessels improves, which has a positive effect on metabolism.
Nervous regulation is restored, the central nervous system works more harmoniously.
The drainage functionality of the bronchial system is restored.
Nasal breathing stabilizes.
Morphological lesions in the bronchopulmonary system are minimized.
Inflammation resolves, folded areas of the lungs straighten, lymph and blood supply stabilizes, and congestive manifestations also disappear.
The circulatory system is strengthened and lost or impaired functions of the cardiovascular system are restored.
Increases immunity and body tone.
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 for which this method is 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 by A. N. Strelnikova will help normalize your 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.

In addition to all of the above, breathing exercises using the Strelnikova method allow 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.

For each lesson you need to take 1200 “breaths” - inhalations and exhalations.
One lesson should take about half an hour.
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.
After a month of daily exercise, you can do each exercise not 8 times, but 16 or 32 times.
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.
Breathing exercises are done before meals. In some cases, you can perform exercises an hour and a half after lunch or dinner, but in the morning it is best to exercise on an empty stomach.
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.
A month later daily exercise the effect is felt.
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 at the elbow joints and demonstrate your palms (vertically, on the line 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 stretch down towards the floor, then you need to return your hands to their original position. It is not recommended to raise your arms above the 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 spread them apart; as you inhale, the head leans back slightly.

If a person has diseases of the cardiovascular system, then in the first couple of weeks you should not perform this exercise. For women who are pregnant, after the end of the second trimester, you should not throw your head back - 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 bobblehead)

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

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

Rifles

Stand up straight, put your left foot forward, your right foot back, shift your center of gravity to your left foot. 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 on the 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 full complex 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 preschool children involve simple exercises for children that help fight childhood colds - they relieve nasal congestion, reduce sore throats, 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 correct execution“Hug your shoulders.” This is how the child gets rid of muscle tension in shoulder girdle and relaxes. Very good results provides vocal exercises and breathing exercises by Strelnikova for stuttering, 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 contraindications - this is 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 do 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.

Content

Lack of oxygen in the body tissues leads to the development of chronic diseases. Saturation of cells with this compound helps strengthen the immune system, destroy pathogens, and activate regeneration processes. The flow of oxygen to the organs intensifies metabolism, normalizing body weight, the concentration of glucose and cholesterol in the blood. Breathing exercises ensure optimal functioning of organ systems. The absence of side effects and ease of implementation make it a universal means of preventing many diseases.

What is breathing exercises according to Strelnikova

Breathing exercises by Strelnikova are special complex exercises aimed at increasing the efficiency of breathing processes, saturating cells and tissues with oxygen, restoring the functions of the lungs and bronchi. The basis of gymnastics are movements that compress the chest, accompanied by a short, sharp breath. The receptors located on the nasal mucosa are actively irritated, and the sense of smell improves.

Strelnikova’s breathing exercises have a wide range of positive effects on different human organ systems. It helps to improve the health of the respiratory and genitourinary systems, vision, spine, and massages internal organs. The set of exercises has the following advantages:

availability;
ease of implementation;
no costs for purchasing additional devices and creating special conditions;
no side effects if recommendations are followed;
rapid achievement of positive results;
versatility - suitable for people of any age, with different levels health;
the ability to combine with other types of activities, drug treatment;
the systemic nature of the influence on the body - all organs are involved in the work.

Indications

neurotic conditions, depression;
stuttering, loss of voice when singing;
decreased visual acuity (myopia);
diseases of the respiratory system (COPD, bronchial asthma, pneumonia, bronchi, tuberculosis);
acute and chronic vasomotor rhinitis (runny nose);
colds, allergic diseases (ARVI);
headaches, migraines;
epilepsy;
diseases of the heart and blood vessels (hypertension, dystonia, heart attack, stroke);
endocrine disorders (diabetes mellitus, thyroid disease);
diseases of the musculoskeletal system;
problems with potency (impotence);
excess weight, sedentary lifestyle, scoliosis;
pregnancy, uterine diseases;
smoking, snoring;
postoperative period;
inflammatory skin diseases, dermatitis;

Benefits and harms

Strelnikova’s breathing technique is used for preventive and therapeutic purposes to combat diseases of various types and strengthen the body’s defenses. With regular breathing exercises, the following positive effects are observed:

recovery high level body activity, reduction of fatigue;
involvement of different organs and muscle groups in the work;
improving the efficiency of the respiratory system and lung capacity;
reduction of nervous tension;
activation of metabolic processes, normalization of body weight.

In most cases of using gymnastics, no negative consequences or side effects have been identified. There are reviews from doctors that prolonged exercise can increase atherosclerotic tissue damage. This negative effect of gymnastics can be prevented by supplementing endogenous respiration according to Frolov.

Basic principles

To get the maximum effect from breathing exercises according to Strelnikova, you must follow certain rules and recommendations. Before you start doing the exercises, familiarize yourself with the following principles:

Breathing exercises should be done every day, morning and evening. One course consists of 12-15 lessons.
Gymnastics should be performed outdoors or in a well-ventilated area. The ambient temperature should not be very different from body temperature. You cannot exercise in cold rooms, and in the heat and winter - on the street. Penetration into Airways hot or frosty air can cause the development of diseases of the lungs and bronchi, attacks bronchial asthma.
The basis of gymnastics is forced inhalation, carried out with the active participation of the diaphragm. The wings of the nose tend to press against the median septum. During class, you need to concentrate on breathing movements and count their number.
Inhalation should be fast, noisy, energetic, through the nose, exhalation should be passive, without muscle tension, through the mouth. Sudden exhalations can lead to hyperventilation.
In one session you need to take 1500 active breaths in the rhythm of a march. The number of repetitions should be a multiple of 4 or 8. Exercises should be performed before a morning or evening meal or an hour after it.
It is advisable to perform exercises in a standing position; children, elderly people, and pregnant women can exercise while sitting or lying down.
It is important good mood and a cheerful state of mind when doing exercises.

Breathing exercises by Strelnikova

The basis of training according to Strelnikova is a combination basic exercises. When performing them, inhalations should be deep, sharp, through the nose, and exhalations should be calm, smooth, through the mouth. Each exercise is performed in 12 approaches. The frequency of breaths is 100-120 per minute. Basic exercises include the following movements:

Palms. Starting position: standing, feet shoulder-width apart, back straight, arms bent at the elbows, palms facing up. It is necessary to take 4 rhythmic breaths while clenching your palms into fists. Then rest for 4 seconds, relax, lower your arms, and exhale smoothly through your mouth. Return to starting position. Repeat the exercise 24 times.
Shoulder straps. Start: standing, back straight, feet shoulder-width apart, arms slightly bent at the elbows, hands clenched into fists, touching the stomach. As you inhale, you need to forcefully push your fists down along the body, tensing your muscles. As you exhale, relax and return your hands to their original position. Eight breaths alternate with four seconds of rest and exhalation. Repeat 12 times - this is one approach.
Pump. Starting position: standing, back straight, feet shoulder-width apart, arms down along the body. As you inhale, you should lean forward and stretch your hands towards the floor without reaching it. As you exhale, you don’t need to straighten up completely. In 1 minute, repeat the bends 100 times, controlling your breathing. One minute of exercise corresponds to one approach.
Cat. Initial pose: standing, back straight, legs positioned narrower than shoulders, arms extended along the body. You need to sit down slightly, turn your body to the right, and inhale sharply. Then, as you exhale, return to the starting position. Make a left turn in the same way. During the exercise, the hands imitate grasping movements. Repeat the turn in both directions 8 times, which corresponds to one approach.
Hugging shoulders. Starting position: standing, arms bent at elbows, raised to shoulder level. During a sharp inhalation, you need to hug yourself by the shoulders, without crossing your arms. As you exhale, return to the starting position. Repeat 4 times (1 set).
Big pendulum. Starting position: standing, back straight, feet at shoulder distance, arms freely lowered. As you inhale, you need to bend forward, extend your arms to the floor, and stretch down. Next, as you exhale, you need to straighten up, clasp your shoulders with your hands, and inhale again. Return to the starting position while exhaling air. One approach is 8 repetitions.
Ears. Starting position: standing, back straight, feet at shoulder distance, arms extended along the body. You need to tilt your head to the right so that your ear touches your shoulder and inhale sharply. Next, you should return to the starting position and exhale. Then tilt your head to the left and inhale again. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
Head turns. Starting position: standing, back straight, legs narrower than shoulders, arms freely lowered. As you inhale, turn your head to the right. Return to the starting position, exhale. Turn your head to the left while inhaling again. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
Rifles. Starting position: standing, back straight, arms bent at the elbows, slightly pressed to the sides, left leg forward, right leg back. You should shift your body weight to the front standing leg, bend the right one at the same time and rest it on the toe. As you inhale, squat down on your left leg, then as you exhale, straighten it. Shift your weight to your right leg and squat on it, inhaling again. Return to starting position. Repeat 4 squats on each side (1 set).
Small pendulum (head). Starting position: standing, back straight, legs narrower than shoulders, arms extended along the body. Tilt your head forward, look down, and take a powerful breath. As you exhale, return to the starting position. Then tilt your head back and look up as you inhale again. Start the exercise again. Perform 4 forward and backward bends during one approach.

Gymnastics for preschool children

Breathing exercises according to Strelnikova have a beneficial effect on the development of children, improves their posture and flexibility. In this case, you should start practicing with three basic exercises (“Palms”, “Epaulettes”, “Pump”), performing them 2-3 times in 2-3 approaches. It is further recommended to add one new movement every few days as the child’s body strengthens.

The first classes can be conducted from 3-4 years old. If your child's skin becomes red or pale, you should stop exercising immediately. It is recommended to do exercises half an hour before breakfast or dinner. It is worth excluding gymnastics before bedtime. During exercises, adults must constantly monitor the correctness of their implementation.

For the nose

Strelnikova’s breathing exercises help speed up recovery from a runny nose and sinusitis. Before class, you need to thoroughly clean your nose and clear your airways of mucus as much as possible. You can blow your nose as needed while doing the exercises. The classes are based on performing basic movements. Gymnastics are carried out twice a day until complete recovery.

You can add the Figure Eight exercise to the complex. Starting position: standing, feet shoulder-width apart, arms positioned randomly, relaxed. You need to bend forward as far as possible while keeping your back straight. Then you need to inhale and hold your breath for 8 seconds. As you exhale, return to the starting position. Do 10-12 sets of 4 repetitions.

For weight loss

The respiratory system according to Strelnikova helps accelerate metabolism, which has a positive effect on weight normalization. For achievement best results All movements must be performed quickly and rhythmically. Each exercise is performed in 12-15 approaches with breaks of 3-5 seconds between them. One gymnastics session should last at least 40 minutes. Breathing exercises do not replace sports, but complement them.

To get rid of excess weight, emphasis is placed on the movements “Pump”, “Hug your shoulders”, “Palms”, “Epaulettes”, “Cat”, “Big Pendulum”. An effective exercise for weight loss is the “Steps” movement. There are 2 varieties of it, which can be performed in turn, inserted into the basic complex:

Forward step. Starting position: standing, back straight, feet at shoulder distance, arms positioned randomly. Bend your left leg and raise it as high as possible, trying to touch your stomach with your knee. At the same time, pull the toe down. As you inhale, squat down on your right leg. As you exhale, return to the starting position. Repeat the exercise on the other leg. Perform 12 sets of 8 repetitions on each side.
Back step. The starting position and principle of execution are the same as in the previous exercise. The leg bends back, not forward, the heel should touch the buttock.

For asthma

Strelnikova’s set of breathing exercises helps relieve asthma attacks. Regular exercise reduces breathing problems, improves well-being, and normalizes gas exchange processes in the lungs. In the treatment of bronchial asthma, the exercises “Pump”, “Big Pendulum”, “Hug Your Shoulders” are effective. Other movements are added as the muscles strengthen chest and the press.

Can be strengthened respiratory complex"Wiggle" exercise. Starting position: standing, back straight, legs shoulder-width apart, slightly bent, hands on hips. For 1 minute, you need to make progressive movements of the pelvis back and forth, accompanying them with sharp inhalations and smooth exhalations with a frequency of 100 breaths per minute. Repeat the exercise 12 times with breaks of 7-10 seconds.

Gymnastics according to Strelnikova in 8 minutes

To effectively combat diseases, you should perform a set of exercises according to Strelnikova every day for eight minutes. The general strengthening program includes all basic movements(“Palms”, “Epaulettes”, “Ears”, “Pump”, “Pendulum”, “Rolls”, “Cat”). One exercise is performed in 12 approaches (8 breaths each). The order of movements is determined independently and may vary depending on the preferences of the performer. It is optimal to perform a course of exercises twice a day for 2-4 weeks, followed by rest for several days.

Doctors advise adhering to the following schedule when conducting classes:

Day 1-2 – each exercise is performed in 24 sets of 4 repetitions each with breaks of 7-10 seconds between them;
Day 3-4 – 12 sets of 8 repetitions, breaks of 7-10 seconds;
Day 5-6 – 6 sets of 16 repetitions, breaks for 10 seconds;
Days 7-8 and beyond - 3 sets of 32 repetitions, breaks between them for 10 seconds.

Contraindications

If you have an illness in the acute or chronic phase, it is recommended to consult a specialist before starting classes. It is prohibited to perform exercises under the following conditions:

diseases accompanied by increased body temperature;
general malaise;
severe systemic pathologies ( oncological diseases, stroke);
acute thrombophlebitis, thrombosis;
internal bleeding;
kidney stones, liver stones;
high degree of myopia, glaucoma;
osteochondrosis, head and spine injuries.

Video

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