Have you thought about how you breathe? In life, we use less than half the volume of our lungs, we inhale air superficially and rapidly. Such an incorrect approach disrupts the vital functions of the body and provokes the appearance of many ailments: from insomnia to atherosclerosis.

The more often we breathe in air, the less oxygen is absorbed by the body. Without holding your breath, carbon dioxide cannot accumulate in the blood and tissue cells. And this one important element supports metabolic processes, participates in the synthesis of amino acids, calms the nervous system, dilates blood vessels, stimulates the respiratory center and makes it work in optimal mode.

Why is wrong breathing dangerous?

Rapid shallow breathing contributes to the development of hypertension, asthma, atherosclerosis, cardiovascular and other diseases. In an effort to replenish the excess loss of carbon dioxide, the body turns on the defense system. As a result, overexertion occurs, which leads to an increase in mucus secretion, an increase in cholesterol levels, narrowing of blood vessels, spasms of the vessels of the bronchi and smooth muscles of all organs.

How to normalize the breathing process?

The enrichment of blood with carbon dioxide is facilitated by sleeping on the stomach, fasting, water treatments, hardening, sports loads and special breathing practices. It is also important to avoid stress, overeating, taking drugs, alcohol, smoking and overheating, that is, lead a healthy lifestyle.

What is the use of breathing exercises?

• Prevention of bronchial diseases (bronchial asthma, obstructive, chronic bronchitis).
• Massage the internal organs, improve intestinal motility and strengthen the abdominal muscles.
• Concentration of attention and increasing intellectual activity.
• Reducing fatigue, combating stress, etc.
• A burst of energy, vitality and excellent well-being.
• Young elastic skin and even shedding extra pounds.

Five general rules for performing breathing exercises

1. Start with the lightest, gradually increasing the load.
2. Train on fresh air(or in a well-ventilated area) and in comfortable clothing.
3. Don't get distracted during class. For achievement maximum effect concentration is important.
4. Breathe slowly. It is slow breathing that contributes to the greatest saturation of the body with oxygen.
5. Enjoy the exercise. Stop exercising if you experience any unpleasant symptoms. Consult with a specialist about reducing the load or increasing the pause between sets. The only acceptable discomfort is slight dizziness.

Respiratory gymnastics

Yogi practice

Many centuries ago, yogis discovered the relationship of breathing with the emotional, physical and mental development of a person. Thanks to special exercises chakras and channels of perception open. Breathing exercises have a beneficial effect on internal organs, you find balance and harmony. Yogis call their system pranayama. During exercise, you only need to breathe through your nose.

Pranayama is the ability to consciously control the breath and control the energy of the body with the help of inhalation and exhalation.

Kapalabhati - belly breathing

Sit in a comfortable position with your back straight. Close your eyes and focus on the area between the eyebrows. As you inhale, inflate your stomach: relax the abdominal wall, and the air itself will enter the lungs. As you exhale, pull your stomach to the spine, the movement should be active. The rib cage and upper lungs are not involved in the process. Start with 36 breaths. When you get used to it, bring it to 108.

Nadi shodhana - breathing through the left and right nostril

Cover the right nostril with thumb, and through the left, inhale and exhale uniformly. Perform five cycles (inhalation and exhalation counts as one cycle), then change the nostril. Inhale and exhale through two nostrils - also five cycles. Practice for five days and move on to the next technique.

Inhale and exhale with the left nostril, then close it and inhale-exhale through the right. Alternate fingers, covering the left and right nostril alternately. Perform 10 breaths.

Strelnikova's gymnastics

This gymnastics is designed as a way to restore the singing voice. However, practice has shown that the method of A.N. Strelnikova, based on gas exchange, is able to naturally and effectively heal the entire body. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominal muscles.

The principle of breathing is to inhale quickly through the nose every second during exercise. You need to inhale actively, tensely, noisily and through the nose (while the nostrils should close). The exhalation is imperceptible, it happens by itself. Strelnikova's system includes many exercises, three of which are basic.

Exercise "Palms"

Stand up, bend your elbows and point your palms away from you. Clench your hands into fists while taking in sharp and noisy breaths. After completing a series of eight breaths, rest and repeat the exercise for a total of 20 cycles.

Exercise "Runners"

Place your feet slightly narrower than shoulder-width apart, hands at waist level, palms clenched into fists. As you inhale, sharply lower your arms, unclenching your fists and spreading your fingers. Try to strain your hands and shoulders with maximum force. Do eight series eight times.

Exercise "Pump"

Leave your legs in the same position. Inhale loudly, slowly bend over and reach with your hands to the floor without touching it. Then smoothly return to the starting position, as if you were working as a pump. Do eight series eight times.

Buteyko Method

According to K.P.Buteyko (Soviet scientist, physiologist, clinician, philosopher of medicine, candidate of medical sciences), the cause of the development of diseases is in alveolar hyperventilation. With deep breaths, the amount of oxygen received does not increase, but the amount of carbon dioxide decreases.

This theory is confirmed by interesting fact: the volume of the lungs of a patient with bronchial asthma is 10-15 liters, healthy person- 5 l.

The goal of this breathing exercise is to get rid of hyperventilation of the lungs, which, in turn, helps to cope with diseases such as bronchial asthma, allergies, asthmatic bronchitis, angina pectoris, diabetes and so on. The Buteyko system includes artificial shallow breathing, holding, slowing down and breathing difficulties up to the use of corsets.

The initial stage of training

Measure the control pause - the interval from a calm exhalation to the desire to inhale (so that you do not want to breathe through your mouth). The norm is from 60 seconds. Measure your heart rate, the norm is less than 60.

Sit in a chair, straighten your back and look slightly above the line of the eyes. Relax your diaphragm, breathing so shallowly that there is a feeling of lack of air in your chest. You need to be in this state for 10-15 minutes.

The meaning of the Buteyko method exercises is to gradually reduce the depth of breathing and reduce it to a minimum. Decrease the inspiratory volume within 5 minutes, and then measure the control pause. Train only on an empty stomach, breathe through your nose and silently.

Bodyflex

This is a technique for dealing with overweight, sagging skin and wrinkles, developed by Greer Childers. Its undeniable advantage is the absence of age restrictions. The principle of bodyflex is to combine aerobic respiration and stretch marks. As a result, the body is saturated with oxygen, which burns fat, and the muscles tense, becoming elastic. Start mastering gymnastics with five-stage breathing.

Five-stage breathing

Imagine that you are going to sit on a chair: bend forward, resting your hands on your legs, slightly bent at the knees, push your buttocks back. Place your palms about 2–3 centimeters above your knees.

1. Exhalation. Compress your lips into a tube, slowly and evenly release all the air from your lungs without residue.
2. Breathe in. Without opening your mouth, inhale quickly and sharply through your nose, trying to fill your lungs with air to capacity. The inhalation should be noisy.
3. Exhalation. Raise your head up 45 degrees. Move your lips as if you were smearing lipstick. Exhale all the air from your diaphragm through your mouth. You should get a groin-like sound.
4. Pause. Hold your breath, tilt your head forward and draw in your stomach for 8-10 seconds. Try to create a wave. Imagine that the stomach and other abdominal organs are literally placed under the ribs.
5. Relax, inhale and release your abdominal muscles.

Muller system

Danish gymnast Jørgen Peter Müller calls for deep and rhythmic breathing without pauses: do not hold your breath, do not take short breaths and exhalations. The goal of his exercises is healthy skin, respiratory endurance and good muscle tone.

The system consists of 60 breathing movements performed simultaneously with ten exercises (one exercise - 6 inhalations and exhalations). We recommend starting with an easy degree of difficulty. Do the first five exercises slowly six times. Breathe through your chest and through your nose.

5 exercises to strengthen the muscle corset

Exercise number 1. Starting position: hands on the belt, feet next to each other, back straight. Alternately raise and lower straight legs forward, to the sides and back (one leg on inhalation, the other on exhalation).

Exercise number 2. Place your feet at a short stride distance. As you inhale, bend back as much as possible (with your head), put your hips forward, bend your arms clenched in fists at the elbows and hands. As you exhale, bend down, straighten your arms and try to touch the floor with them. Do not bend your knees.

Exercise number 3. Close and do not lift your heels. As you inhale, tilt your torso to the left, while moving your half-bent right hand behind your head. Exhale and return to the starting position. Repeat the movements to the right.

Exercise number 4. Spread your feet as far apart as possible. The heels are facing outward, the arms hang freely at the sides. Rotate the body: the right shoulder - back, the left hip - forward, and vice versa.

Exercise number 5. Place your feet shoulder-width apart. As you inhale, slowly raise your arms in front of you. Exhale deeply. Straighten up and lower your arms.

Contraindications

No matter how great the benefits of breathing exercises, it should be performed carefully. Please consult your doctor before beginning any activity. Gradually move on to increasing the load to avoid the unpleasant symptoms of hyperventilation.

Breathing exercises contraindicated in people after surgery and with certain diseases. The limitations are severe hypertension, a high degree of myopia, a previous heart attack, glaucoma in the acute stage of the disease against the background of hyperthermia, acute respiratory viral infections, decompensated cardiovascular and endocrine pathologies.

Surprisingly, the natural process of inhaling and exhaling can make a huge difference in your life. The correct breathing technique can improve health and provide. The main thing is a desire to learn and a competent approach.

The main complex of breathing exercises

Exercise "Palms"

Exercise "Palms"

Starting position: stand up straight, bend your arms at the elbows, while the elbows are lowered down. The palms are directed towards the "viewer". Make noisy, short, rhythmic breaths with your nose and at the same time clench your palms into fists, making grasping movements. In this case, the hands should remain motionless, only the palms are compressed. After an active inhalation, exhalation is freely carried out through the nose or mouth, the fists open at this time. You should not spread your fingers apart when you exhale, they relax just as freely after compression, as exhalation occurs freely after each inhalation.

Having made 4 sharp noisy breaths with the nose, lower your hands and rest for 3-4 s. Take 4 more short noisy breaths and pause again.

Norm: 24 times for 4 breaths through the nose, or 12 times for 8 breaths, or 3 times for 32 breaths.

Exercise "Ladoshki" is performed while standing, in case of severe diseases - sitting or lying down.

The rate of execution of breaths-movements depends on the general condition of the body. It is determined by a physician and respiratory gymnastics instructor.

Exercise "Runners"

Exercise "Runners"

Starting position: stand up straight, clench your hands into fists and press them to your stomach at waist level. When inhaling, sharply push your fists to the floor, as if pushing up from it. During the push, the fists unclench. At the same time, the shoulders should be tense, the arms should be straight, reaching to the floor, the fingers should be spread wide.

As you exhale, return your hands to their original position (on the belt), clench your fingers into fists, relax your shoulders. Do not raise your hands above the belt.

Take 8 breaths-movements in a row, then rest for 3-4 seconds and again take 8 breaths-movements.

Norm: 12 times for 8 breaths-movements, or 6 times for 16 breaths-movements, or 3 times for 32 breaths-movements.

Exercise "Shifters" can be done while sitting, standing or lying down.

When you exhale, air is released through the mouth, but it should not be opened wide. In the exhalation phase, the lips are slightly parted, while the air leaves absolutely passively.

Exercise "Pump"

Exercise "Pump"

Starting position: stand up straight, lower your arms, legs a little narrower than shoulder-width apart. Bend slightly down to the floor, rounding your back, lower your head, do not pull or strain your neck, lower your arms down. Take a short noisy breath at the end point of the incline. The inhalation should end with the bend. Raise slightly, but do not straighten, and again make a bend with a short noisy breath.

Make 8 bends-breaths in a row, then stop, rest for 4–5 s and again perform 8 exercises.

This exercise is performed while standing; in case of severe diseases, it can be performed while sitting.

Good to know!

Exercise "Pump" is the most effective in the treatment of bronchial asthma and heart attack.

Contraindications:

- head and spine injuries;

- long-term radiculitis and osteochondrosis;

- increased arterial, intracranial or intraocular pressure;

- stones in the liver, kidneys and bladder;

- myopia more than 5 diopters.

If there are such diseases, during the exercise, in no case should you bend low. The tilt is barely noticeable, but a noisy short breath through the nose remains a prerequisite. When tilting, the hands should not fall below the knees. Exhale after each inhalation automatically through the mouth.

Exercise "Cat"

Exercise "Cat"

Starting position: stand up straight, lower your arms, legs a little narrower than shoulder-width apart. When performing the exercise, care must be taken that the feet do not come off the floor.

The exercise resembles a cat creeping after a sparrow. Make a light springy dance squat and at the same time turn to the right with a sharp and short breath. Then perform the same squat with a turn to the left. Keep your hands at waist level. When turning to the right and left with a simultaneous short noisy breath, make a grasping movement with your hands.

The hands should not be taken far from the waist, so that the body does not "skid" when cornering. When turning to the right, sit down slightly - inhale, straighten your knees - exhale. Turn to the left, sit down slightly, make a light dumping movement with your hands - inhale. Straighten the knees immediately afterwards - passive exhalation. When performing the exercise, make sure that the back is absolutely straight, the turn is only in the waist area.

If you do the exercise "Cat" without straining while sitting, it can prevent the development of an asthmatic attack.

Norm: 12 times for 8 breaths-movements.

Exercise "Cat" is performed while standing, sitting or lying down - in case of severe illnesses.

Exercise "Grasp the shoulders"

Exercise "Grasp the shoulders"

Starting position: stand up straight, bend your arms at the elbows and raise them to shoulder level with your hands to each other. At the moment of an active noisy inhalation with your nose, throw your hands towards each other, as if hugging yourself by the shoulders. It is necessary that the arms move in parallel, and not crosswise. In this case, one hand turns out to be one above the other, and it does not matter which one is above which. You should not change the position of your hands, as well as widely spread them to the sides and strain.

Immediately after a short breath, the arms should be slightly apart, without reaching the starting position. At the moment of inhalation, the elbows converge at chest level, forming a kind of triangle, then the arms slightly diverge - a square is obtained. At this moment, on exhalation, the air should leave absolutely passively. Thus, at the same time with each grip it is necessary to "sniff" the nose.

After several weeks of training, when performing the exercise at the moment of the oncoming movement of the hands, you can slightly tilt your head back.

At the beginning of the development of Strelnikov breathing exercises, it is not recommended to do the "Grasp the shoulders" exercise for 2-3 weeks, you should train without it. When all the other exercises have already been mastered and performed without difficulty, you can include this exercise in the complex.

Contraindications:

- cardiac ischemia;

- Congenital heart defect;

- suffered a heart attack.

If there are similar diseases, then the exercise "Grasp the shoulders" in the 1st week of training should be excluded from the complex. You can start its implementation from the 2nd week of classes. In a serious condition, you should do not 8, but 2–4 breaths in a row in a row, then rest for 3-5 seconds and again perform 2–4 breaths-movements.

Attention!

In case of back injuries, as well as very severe osteochondrosis of the lumbosacral spine, when performing the Great Pendulum exercise, one should not bend back in the lower back. It is enough to make counter movements with your hands without throwing your head back and bending in the lower back. In this case, you should also not bend low.

Women, starting from the 6th month of pregnancy, should not tilt their heads back when performing this exercise; they should only do it with their hands, standing straight and looking straight ahead.

Norm: 12 times for 8 breaths-movements.

Exercise "Grasp the shoulders" is performed while standing, in case of severe diseases, sitting or lying down.

Exercise "Big pendulum"

Exercise "Big pendulum"

This exercise is a combination of the Pump and Shoulders exercises, each of which is done 2 times in a row, passing into each other.

Starting position: stand up straight, feet slightly narrower than shoulder-width apart. Bend slightly to the floor, while pulling your hands to your knees, but not lowering them below - inhale. And immediately, without stopping, bending slightly in the lower back, tilt back, clasp your shoulders with your hands - inhale. Lean forward - inhale, lean back - inhale. Exhalation occurs in the interval between breaths, and it should not be delayed or "pushed".

Contraindications:

- osteochondrosis;

- spinal injuries;

- displacement of the intervertebral discs.

If there are such diseases, the exercise "Big pendulum" should be performed, limiting movement: slightly leaning forward and almost not bending when leaning back.

Norm: 12 times for 8 breaths-movements.

Exercise "Turning the head"

Exercise "Turning the head"

Starting position: stand up straight, feet slightly narrower than shoulder-width apart. Turn your head to the right and take a short noisy breath through your nose. Then immediately turn your head to the left, again take a short noisy breath. When performing the exercise in the middle, do not stop the head, do not strain the neck, take a short breath.

Norm: 12 times for 8 breaths-movements.

Exercise "Ears"

Exercise "Ears"

Starting position: stand up straight, feet slightly narrower than shoulder-width apart. Tilt your head slightly to the right - the right ear goes to the right shoulder, take a short noisy breath with your nose. Then tilt your head slightly to the left, the left ear goes to the left shoulder, again take a short noisy breath with your nose.

Attention!

When performing exercises according to the Strelnikova method, the exhalation should be performed after each inhalation independently, through the mouth.

When performing the exercise, you should stand upright and look straight ahead and, as if mentally, say to someone: “Ay-ay! It's not a shame! " At the same time, it is necessary to try to keep the shoulders in an absolutely immobile state (this exercise resembles a "Chinese dummy"). The exhalation should go passively in the interval between breaths, but the head should not be stopped in the middle.

Contraindications:

- head trauma;

- increased arterial, intracranial

- and intraocular pressure;

- chronic headaches;

- epilepsy;

- severe osteochondrosis of the cervicothoracic spine.

Attention!

Inhales are taken simultaneously with the movements. The exhalation should occur after each inhalation. When exhaling, you should not open your mouth wide.

If there are such diseases, in no case when performing this exercise should you make sudden movements of your head.

Norm: 12 times for 8 breaths-movements.

Exercise "Pendulum head" ("Small pendulum")

Exercise "Pendulum head" ("Small pendulum")

Starting position: stand up straight, feet slightly narrower than shoulder-width apart.

Lower your head down, look at the floor - a sharp short breath. Raise your head up, look at the ceiling - a sharp short breath. The exhalation goes passively in the intervals between breaths, while the head does not stop in the middle. In no case should you strain your neck.

Contraindications are the same as for the exercise "Ears".

If there are such diseases, then when performing the exercise, you should turn your head slightly, but always noisily "sniffing" your nose.

Attention!

If, when performing the exercises "Head Turns", "Ears", "Pendulum with your head" you are very dizzy and have a headache, you need to do these exercises while sitting and perform only 4-8 short breaths without stopping. Rest can last up to 10 seconds.

If the dizziness increases, do not stop exercising. Over time, the vessels of the brain will get stronger and the headaches will disappear.

Exercise "Rolls"

Exercise "Rolls"

Starting position: stand in such a way that the right leg is in front, and the left leg is one step behind. Distribute the severity of the body to both legs. Transfer the weight of the body to the right leg in front, while the left is bent at the knee and put back on the toe for balance (do not lean on it). Perform a light dance squat on the right leg - noisy short breath. Then straighten the right knee and transfer the weight of the body to the left leg behind. Now the left leg is straight, all the weight of the body falls on it. The right leg bent at the knee is in front of the toe to maintain balance and bent at the knee (do not lean on it). Squatting on your left leg, at the same time take a short noisy breath through your nose. Transfer the weight again to the right leg in front.

You should change the position of the legs (rearrange them) either after every "thirty" (in this case, the exercise is performed 6 times with 32 breaths-movements), or after every 8 or 16 breaths-movements. In total, it is necessary to collect two "hundred" breaths-movements, "one hundred" for each leg.

When performing the "Rolls" exercise, the following rules should be observed:

- squatting and inhaling are done strictly at the same time;

- all the weight falls only on the leg on which the squat is performed;

- after each squatting, the leg is instantly straightened, and only after that the weight of the body is transferred to the other leg;

- squats should be light, springy. Low squats cannot be done!

Norm: 12 times for 8 breaths-movements.

Exercise "Rolls" can only be done while standing.

Front Step Exercise (Rock and Roll)

Front Step Exercise (Rock and Roll)

Starting position: stand up straight, legs are slightly narrower than shoulder-width apart, arms are lowered along the body. Raise the right leg bent at the knee up to the level of the abdomen, on the left leg at this moment do a light dance squat - a short noisy breath with your nose.

After squatting, both legs should return to the starting position for an instant. Raise the left leg bent at the knee, and on the right at this moment slightly sit down - inhale. After that, both legs straighten for a moment - passive exhalation.

In this exercise, you should not just march, but squat slightly, then the other leg, bent at the knee, easily rises up to the level of the abdomen. The body is straight.

Simultaneously with every squat and lift bent knee upward, you can make a free counter movement with the brushes to the level of the belt.

The front step exercise should be like a rock and roll dance.

Restrictions:

- congenital heart defects;

- suffered a heart attack;

- leg injuries;

- thrombophlebitis;

- urolithiasis disease;

- pregnancy.

Attention!

In case of thrombophlebitis, it is impossible to perform the "Front step" exercise without consulting the surgeon.

In the presence of diseases and pregnancy, starting from the 6th month, it is not recommended to raise your legs high (to the level of the abdomen) when performing this exercise. With leg injuries and thrombophlebitis, the exercise should be performed only while sitting or even lying on your back, very carefully, lifting each knee slightly upward with a noisy inhalation. Rest after every 8 breaths-movements can be extended up to 10 seconds.

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

Exercise "Back step"

Exercise "Back step"

Starting position: stand up straight, feet slightly narrower than shoulder-width apart. Take the right leg bent at the knee back, as if striking oneself with the heel on the buttock. At this moment, sit on the left leg slightly, while inhaling noisily through the nose. Then, for a moment, return both legs to their original position - the exhalation leaves immediately after each inhalation.

During the exercise, the arms either hang along the body, or make a slight counter movement with the hands at the waist level.

Restrictions:

- thrombophlebitis.

In the presence of thrombophlebitis, before including this exercise in the complex, you should consult your doctor.

Norm: 4 times for 8 breaths-movements.

If the exercises of breathing exercises by A.N. Strelnikova are difficult to perform or muscle pain, shortness of breath, weakness, dizziness, then the exercises are performed incorrectly. Most often it is the desire to breathe in more air, which should not be done.

If shortness of breath appears at the beginning of the lesson (after about 15–20 minutes), it is recommended to perform the exercises "Cat", "Turns of the head", "Pump".

At high body temperature, breathing exercises according to the method of A.N. Strelnikova should be done lying or sitting, at temperatures up to 38 ° C - standing.

In old age, you should not do more than 8 breaths in a row.

It is recommended to start mastering the complex of breathing exercises by A.N. Strelnikova with the exercises "Ladoshki", "Ponchiki", "Pump".

Exercise "Palm" is a warm-up. In the first lesson, when doing it, you should only take 4 noisy short breaths with your nose. This is followed by rest for 3-5 seconds and again in a row without stopping 24 times, 4 noisy short breaths through the nose. In the same way, you need to do 4 breaths-movements, their total number should reach 96 breaths-movements.

The exhalation should be done through the nose or through the mouth after each inhalation through the nose. You cannot hold back or, conversely, forcefully push out the air. It must always be remembered that the inhalation must be extremely active, and the exhalation must be absolutely passive.

After mastering warm-up exercise"Palms", you can begin to perform the exercise "Shifters". It should be done in a row not in 4, but in 8 breaths-movements. This is followed by rest 3-5 s and again 8 breaths-movements. In the first lesson, 12 breaths-movements are performed 12 times.

Exercise "Pump" should be done 12 times for 8 breaths-movements, resting for 3-5 seconds after each "eight".

When doing the exercises, you should only think about inhaling.

Thus, in the first lesson, the total number of repetitions of the exercises "Ladoshki", "Ponchiki" and "Pump" reaches 300. These exercises should take from 10 to 20 minutes.

At each subsequent lesson, it is necessary to gradually master one new exercise. After the exercise "Cat", you should include the exercise "Grasp the shoulders", then "Big pendulum", "Turns of the head", "Ears", "Pendulum by the head", "Rolls" and last of all "Forward step" and "Back step".

The newly mastered movement should be done in 12 sets of 8 times, taking a break for 3-5 seconds after each "eight". With a fairly good mastery of the previous exercises ("Ladoshka", "Ponchiki", "Pump"), you can perform them not for 8 breaths-movements with rest for 3-5 seconds after each “eight”, but for 16 breaths-movements (2 times 8 breaths-movements). If you feel well, it is recommended to do even 32 breaths-movements (4 times, 8 breaths-movements). After completing 16 or 32 breaths-movements without stopping, you should pause, that is, rest, now you should not after every "eight", but after 15 or 32 breaths-movements.

If the exercise is performed in 32 breaths-movements without stopping, it should still be considered only "eights".

It must be remembered that if the first few exercises have already been sufficiently mastered and up to 32 breaths-movements are performed without stopping, then each new exercise should be done in a row only 8 breaths-movements in a row with obligatory rest for 3-5 seconds after each "eight" ... Only after several days of training, a new exercise can be done for 16 or 32 breaths without stopping.

Application in treatment

Diseases of the nose and sinuses

A.N. Strelnikova believed that all diseases of the nose and its paranasal sinuses begin with a violation of nasal breathing. In the absence of proper breathing, the lungs are not completely filled with air, the blood is poor in oxygen and the organs do not receive it in full. This is especially negative for children, whose development slows down when nasal breathing is disturbed.

Violation of nasal breathing causes diseases of the nose and its paranasal sinuses, such as chronic rhinitis, adenoids, sinusitis.

Good to know!

It is not always possible to establish the cause of a chronic rhinitis. Most often, this is a combination of many factors: general and neurogenic disorders, hypersensitivity to an allergen (foreign protein), a hereditary predisposition to allergic reactions, and it is almost impossible to eliminate contact with an allergen.

There are 2 types of runny nose (allergic and vasomotor), which are similar in their manifestations. An exacerbation of a chronic rhinitis is usually accompanied by nasal congestion, sneezing, and profuse mucous secretions. Often with a runny nose, itching in the nose and eyelids, headache, increased lacrimation occur.

Medical treatment of chronic rhinitis gives only a temporary effect, and the drugs used in this case, as a rule, have many side effects.

The best method for treating chronic rhinitis is a natural physiotherapeutic effect on the body - hardening and therapeutic exercises.

Respiratory gymnastics Strelnikova very well helps to get rid of the manifestations of a chronic rhinitis - after a few days of training, nasal breathing improves and the runny nose disappears. Special attention in the treatment of chronic rhinitis should be given to the exercises "Ladoshki", "Pump", "Shoulders", "Grasp the shoulders".

Respiratory gymnastics Strelnikova is often used in the treatment of adenoids.

Good to know!

Respiratory gymnastics A.N. Strelnikova is good remedy for the treatment of snoring.

There are 3 degrees of adenoids, depending on their size:

- I degree - small;

- II degree - medium size;

- III degree - large, reaching the level of the posterior end of the inferior turbinate.

Most often, this disease occurs in children. It not only makes nasal breathing almost impossible, but also causes voice changes, hearing impairment and a number of disorders not only in neighboring, but also in distant organs. Most often, adenoids provoke cerebrovascular accident, frequent headaches, bedwetting. Children with difficulty breathing are characterized by a lethargic and indifferent facial expression (the so-called adenoid face), a constantly open mouth, a drooping lower jaw, and smoothed nasolabial folds. A neglected disease can lead to abnormal development of the chest in a child.

Attention!

Treatment of adenoids according to Strelnikova's method should be prescribed by a doctor.

Treatment of adenoids is usually performed by surgery. However, even after surgery, a relapse of the disease is possible. Respiratory gymnastics Strelnikova usually gives a lasting positive effect.

Adenoids of I and II degrees quickly disappear under the influence of respiratory gymnastics; to get rid of III degree adenoids, longer training is required at least 2 times a day for 30 minutes. If, after a month of regular exercise, a visible result is not achieved, an operation is prescribed, after 2–3 weeks after which, in order to avoid relapse, classes should be resumed according to Strelnikova's method.

Treatment of sinusitis - an acute inflammation of the maxillary sinuses - is usually performed by surgery (sinus puncture). Often this method does not lead to complete recovery. If you use breathing exercises at an early stage of the disease, when the inflammation has not yet become chronic, surgery can be avoided.

Attention!

Before treating sinusitis by the method of A.N. Strelnikova, you should consult a doctor, as well as undergo an X-ray examination of the nasal sinuses.

In the treatment of sinusitis according to the Strelnikova method, all the exercises of the main complex are used.

In order to avoid the onset and exacerbation of diseases of the nose and sinuses, it is recommended to perform the exercises "Cat", "Rolls", "Steps" from the main respiratory gymnastics complex Strelnikova.

Bronchitis. Bronchial asthma

Bronchitis is an inflammatory disease of the bronchi, accompanied by edema of the mucous membrane and increased secretion of sputum. Chronic bronchitis is protracted and can last from several months to tens of years.

Depending on the nature of the causative agent of the disease, bronchitis is of the following types:

- bacterial bronchitis caused by pneumococci, streptococci, influenza sticks;

- viral bronchitis caused by influenza pathogens;

- dusty bronchitis arising from prolonged inhalation of dust;

- thermal bronchitis, which occurs due to exposure to high and low temperatures;

- toxic bronchitis arising from exposure to the body of various toxic substances.

With a long course of the disease, patients develop pathological changes in the bronchi.

The use of Strelnikova's breathing exercises in the treatment of bronchitis makes it possible to eliminate stagnation of secretions in the bronchi, restore their atrophied mucous membranes, eliminate pathogenic microflora, relieve inflammatory processes, and increase the local protective properties of the mucous membranes.

With bronchitis, the entire complex of Strelnikova's breathing exercises should be performed 2 times a day for 2-3 weeks. It is recommended to end the sessions with the “Pump” and “Grasp the shoulders” exercises, alternating in them through the nose and through the mouth: 16 breaths through the nose, then immediately without stopping 16 breaths through the mouth. This is followed by a rest of 3-5 s. Repeat the exercises "Pump" and "Grasp the shoulders" (each separately) 3 times, 32 breaths-movements.

When treating bronchitis in gymnastics, inhalation is made alternately through the nose and mouth. The inhalation should be calm, soft, almost inaudible. Exhalation after each inhalation is voluntary, passive and also through the mouth. When inhaling with the mouth, the nose does not participate in breathing.

In the event of a coughing attack, it is necessary to lower the head (the neck is completely relaxed), put your palms on your stomach so that the umbilical fossa is in the middle between them. Simultaneously with the urge to cough, press with the palms of the palms on the stomach from top to bottom, coughing into the floor.

If you feel an excess of phlegm in the bronchi, in no case should you cough up with force, since you can damage the ligaments and even cause bleeding. In such cases, it is recommended to perform the exercises alternately with the nose and mouth.

In case of untimely treatment inflammatory diseases respiratory tract can develop bronchial asthma - a serious life-threatening disease. Important role in the onset of asthma is increased sensitivity to allergens of various origins - pollen of plants, house dust, dandruff and urine of animals on their wool. The greatest attention should be paid to the presence of food allergies (for example, to dairy products, fish), as well as an allergic reaction to certain medications (aspirin, penicillin, analgin, etc.).

The characteristic symptoms of bronchial asthma are asthma attacks caused by bronchospasm, hypersecretion and edema of the mucous membrane. Bronchodilators - inhalers used to relieve asthma attacks - are often addictive when the body stops responding to them and you have to use more and more potent drugs, including hormonal ones.

To prevent attacks and exacerbation of bronchial asthma, it is recommended to perform the entire complex of Strelnikova's breathing exercises daily in the morning and in the evening.

Attention!

Treatment of bronchitis and bronchial asthma according to the Strelnikova method should be carried out only under the supervision of a physician.

With sufficient training, the exercises can be performed even during an attack of suffocation. To do this, sit down, rest your palms on your knees and do the "Pump" exercise (2 or 4 noisy short breaths with your nose). Then you need to bend slightly (head down, arms bent at the elbows) and at the same time take a short noisy breath with your nose. After that, bend slightly without straightening to the end (palms remain on the knees, arms at the elbows are slightly straightened), - passive exhalation through the mouth. Immediately make another forward bend with your head lowered with a simultaneous sharp noisy inhalation. Bend slightly again - passive exhalation through the mouth. In this way, do 2 breaths-movements, rest for about 10 seconds and again perform 2 or 4 breaths. Perform this exercise for 10 or 15 minutes, until there is a significant improvement in well-being.

If the asthma attack is so severe that inhaling with a forward bend does not help, you need to sit down, leaning forward, while the head is freely lowered down, the elbows are on the knees, and the back is rounded. Without making any movements, take noisy short breaths with the nose 2 times, each exhalation should come out after each inhalation passively through the mouth. Rest for a few seconds after every 2 breaths without moving. Each breath should be directed to the lower back, to the maximum depth of the lungs.

Attention!

If during an attack of bronchial asthma none of the breathing exercises according to Strelnikova's method helps, you should urgently use an inhaler or take medicine.

To improve the result in eliminating an asthmatic attack, it is recommended to put on a wide leather belt on the waist area or girdle with a long scarf before the "Pump" exercise, while the belt should neither tighten the body tightly nor dangle. Noisy breaths through the nose should be done in such a way as to feel the belt. This will help you work your inhalation to the deepest lung depth.

You can stop an attack of suffocation with the help of the exercises "Grasp the shoulders" and "Turns of the head", which should be performed while sitting for 2 or 4 breaths in a row without stopping. This is followed by a rest for 10 s and a repetition of the same number of breaths-movements. Exercise should be done until there is significant improvement.

Diseases of the cardiovascular system

The cause of many diseases of the cardiovascular system is a violation of the blood supply to the heart muscle. The method of breathing exercises by A.N. Strelnikova, which improves blood circulation and promotes oxygenation of the vessels of the arms and legs, is effective in diseases such as angina pectoris, myocardial infarction, arrhythmia, and ischemic heart disease.

Cardiovascular disease responds better to early treatment.

For the prevention and prevention of exacerbation of cardiovascular diseases, it is recommended to start classes with the exercises "Ladoshki", "Ponchiki", "Pump" and "Cat", 8 breaths-movements for each exercise.

You should do it for 1 day no more than 30 minutes in the morning and in the evening. The next day, in the morning and in the evening, you can perform the same exercises without stopping 6 times in 16 breaths-movements. After 2-3 days, you can increase the load and perform the above exercises 3 times with 32 breaths-movements.

After the preparatory course of classes, you can add 1 exercise every day in the following sequence: "Head turns" (12 times with 8 breaths-movements, after 3 days - 16 or 32 breaths-movements without stopping), “Ears”, “ Pendulum head ”(12 times, 8 breaths-movements, after 3 days - 16 or 32 breaths-movements without stopping separately for each of the exercises). After that, start mastering the exercises "Rolls" and "Big pendulum".

Only with a sufficient degree of training can one begin to perform the "Grasp the shoulders" exercise, since it gives a relatively high load on the cardiovascular system. In the first 2–4 days of mastering the “Grasp the shoulders” exercise, you should do without stopping only 12 times, 8 breaths-movements with rest for 5 minutes after every 8 breaths-movements. When performing this exercise, you must not change and strain your arms. After 3 days of training, you can increase the rate of performance up to 6 times for 16 breaths-movements. After 2 weeks of training, you can do the exercise "Girth of the shoulders" for 32 breaths-movements.

Attention!

During a heart attack, you must definitely take medication, call an ambulance, and only then start breathing exercises.

After mastering the "Grasp the shoulders" exercise, you can proceed to even more intense exercises - the "Back step" and "Front step" exercises.

During a heart attack, it is recommended to do the Pump exercise while sitting. To do this, you should sit on the edge of a chair, put your palms on your knees, lower your head slightly down and make a slight tilt, while taking a noisy short breath through your nose. Then straighten your back - passive exhalation through the mouth. When performing this exercise, in no case should you strain your back. The tilt is done freely, without tension. The exhaled air should not be held back or, on the contrary, pushed out, the mouth should be slightly open. In this way, perform 2 noisy short inhalation-movements, rest for 5 seconds and again do 2 inclinations with simultaneous inhalation with each incline. Repeat the exercise for 15 minutes, after which relief should come. With a weak heart attack, you can do not 2 breaths-movements without stopping, but 4 or 8 breaths-movements, resting for 5 seconds after every 4 or 8 breaths-movements.

With an attack of angina pectoris, it is not recommended to do more than 8 breaths-movements in a row. After 10-15 minutes of performing the "Pump" exercise in a sitting position, you should rest for 20-30 minutes and start performing the same exercise again. If during the first 15 minutes a significant improvement in well-being did not occur, it is necessary to replace the long rest with the exercise "Pump" for 2 or 4 breaths-movements. The duration of classes in this case is from 20 to 30 minutes. If the attack persists, you should stop, take your medicine and call a doctor.

Good to know!

The main symptom of hypertension is considered to be high blood pressure (above 160/95 mm Hg). The normal blood pressure is 120/80 mm Hg. Art., where the first digit displays the blood pressure in large arteries during the period of heart contraction (systole), and the second digit - the pressure value during relaxation of the heart (diastole).

Hypertension, hypotension, vascular dystonia

Hypertension- one of the most common diseases - often a precursor to atherosclerosis, heart attack, stroke and other serious and life-threatening diseases.

The presence of hypertension is associated not only with the development of atherosclerotic lesions of the walls of blood vessels, but also with an increased tendency of arteries to local spasms, in which the saturation of organs with blood sharply decreases. Long-term hypertension leads to increased cardiac stress, since the heart in this case drives blood against increased resistance, which, in turn, leads to an increase in the mass of the heart muscle and the need for additional supply of oxygen. The result is increased fatigue and heart weakness.

The prerequisites for the development of hypertension are nervous overstrain, chronic stress, negative emotions.

Medicines used for hypertension help to lower blood pressure only for a while, moreover, they do not eliminate the causes of the disease. With prolonged use of such drugs, drug dependence may develop and a general weakening of the body may occur. Long-term performance of Strelnikova's breathing exercises (for 2-3 months) allows to normalize blood pressure even with a long-term course of the disease.

Treatment of hypertension, hypotension and vegetative-vascular dystonia according to Strelnikova's breathing exercises should be supervised by a doctor. Respiratory therapy for these diseases can be combined with medication.

In the presence of hypertension, the most effective exercises are "Ladoshki", "Epaulettes", "Pump", "Cat" and "Grasp the shoulders". You should start your workout with the exercises "Ladoshki" and "Shoulders", continue with the exercises "Pump" and "Cat", and end with the exercise "Grasp your shoulders". When performing the "Pump" exercise, it is contraindicated to do low inclinations. In just one workout (30 minutes), you should make 5 hundred breaths-movements. In the first days, you can do 12 times in a row, 8 breaths-movements without stopping for each exercise. If you feel normal, in the following exercises, you can do 16 or 32 breaths-movements in a row without stopping, with rest for 3-5 seconds after every 16 or 32 breaths-movements.

Hypotension, characterized by low blood pressure, is the most difficult to treat. A hypotonic crisis, accompanied by a sharp decrease in blood pressure, impaired coronary circulation, fainting, can be fatal.

Good to know!

With hypotension, the systolic pressure drops below 100 mm Hg. Art., and diastolic - below 60 mm Hg. Art.

With hypotonic disease, special attention should be paid to prevention and timely treatment. Respiratory gymnastics Strelnikova allows you to normalize blood pressure and prevent a hypotonic crisis. Particular attention should be paid to the exercises "Ladoshka", "Shoulders", "Pump" (when performing do not do low inclines!), "Cat" and "Grasp the shoulders". In the first lesson, it is recommended to perform 12 times, 8 breaths-movements for each of the 5 exercises. On the following days, if you feel normal, you can do 16 or 32 breaths-movements in a row without stopping, with rest for 5 seconds after every 16 or 32 breaths-movements.

Vegetovascular dystonia Is a common vascular disease characterized by fluctuations in blood pressure, gastrointestinal disorders, impaired pulse rate, neurotic reactions and increased sweating. Most often, vegetative-vascular dystonia is observed in women.

Respiratory gymnastics Strelnikova with vegetative-vascular dystonia should be done according to the same technique as with hypertension and hypotension.

Headache

There are many prerequisites that influence the onset of a headache. Among them, the most common are circulatory disorders in the brain, head injuries, neurotic conditions, diseases of various organs, infections, intoxication, physical fatigue, allergic reactions, hot weather, a long stay in a stuffy room, increased meteosensitivity. Headache can be of a different nature (acute, dull, persistent or paroxysmal, covering the entire head or parts of it) and have a different duration (from several hours to several days).

Attention!

With frequent headaches, it is necessary to undergo a complete examination of all organs.

If a headache occurs, you need to sit on a chair, rest your palms on your knees, lean forward slightly and relax. Then, carefully begin to take 2 or 4 noisy short breaths with the nose, with breaks of 10 seconds for rest. Repeat breaths for 1 min. After taking breaths without moving, go to the exercise "Palms", making 2 or 4 short noisy breaths through the nose with a rest for 10 s. Repeat the exercise "Palms" for 10-15 minutes, then take a break for 30 minutes and again take breaths for 10 minutes.

If, after 2–4 noisy nasal breaths, the headache intensifies, you should not stop training, after a few minutes the pain should go away.

Attention!

In case of headache, the exercises "Big pendulum", "Turns of the head", "Ears" and "Small pendulum" are contraindicated.

As soon as the headache begins to subside, you can get up and continue doing exercises while standing, moving on to the exercise "Chains". Then add the "Pump" exercise (when performing, in no case bend low, do not stretch your neck and do not strain your back). After performing the "Pump" exercise, you should proceed to the exercises "Cat", "Grasp the shoulders" (without tilting the head back), "Rolls", "Back step" and "Front step".

If the headache does not go away after one breathing exercise according to the Strelnikova method, you should continue training and perform the exercises several times a day for 1 or 2 months. With chronic headaches, gymnastics should be done 1-2 times a day for 30 minutes.

Stroke

Stroke Is a dangerous disease caused by cerebral hemorrhage or cerebral thrombosis and accompanied by loss of consciousness. A stroke occurs suddenly as a result of acute cerebrovascular accident. Most often it occurs in those suffering from hypertension and atherosclerosis. The symptoms of a stroke are a sharp headache, disturbance of consciousness, vomiting, and paralysis.

Attention!

Respiratory gymnastics is contraindicated in severe respiratory disorders and cardiac dysfunction in people who have suffered a stroke.

Classes according to Strelnikova's method can be started only a few days after the stroke, when the state of health has stabilized.

It is possible to do breathing exercises after a stroke only in the supine position; with paralysis of the limbs, perform exercises with a healthy arm or leg.

The complex should be mastered gradually, adding one exercise every day. Gymnastics should be done several times a day every 2-3 hours. Each exercise is performed 12 times, 8 breaths, without stopping, with a rest of 10 seconds. After a few days of training, you can begin to work out the sore arm and leg, imagining that they are moving along with the healthy ones.

Epilepsy

Epilepsy- a chronic disease of the brain, manifested by paroxysmal convulsions and impaired consciousness.

Epilepsy is caused by an increased hereditary or acquired readiness of the brain to develop seizures. Injuries, infections and other harmful factors also contribute to the onset of the disease.

Most often, epilepsy is manifested by convulsive seizures, which can occur with fright, excitement, overwork, weakening of the body after any serious illness, and sometimes for no external reason. Usually, before a seizure, there is general malaise with severe headache, irritability, and bad mood. Sometimes a seizure occurs without any prior symptoms.

Good to know!

Epileptic seizures rarely last more than 5 minutes; their severity may vary. In adults, seizures are repeated not more often than once a year with a mild form of the disease, but in severe form - up to several times a day. In children, epileptic seizures are more frequent. The illness usually lasts a lifetime.

With epilepsy, it is recommended to start mastering breathing exercises Strelnikova in a sitting position. In the first lesson, you should start performing the exercises "Ladoshki", "Chains", "Pump" and "Cat". Then, on each subsequent day, add 1 exercise until the whole complex is mastered.

In case of epilepsy in the 1st week of training, it is necessary to exclude the exercises "Turns", "Ears", "Pendulum with the head". From the 2nd week, you can start performing these exercises, but with great care, without turning your head abruptly, only 8 breaths-movements in a row. The norm is 12 times, 8 breaths-movements for each exercise with rest for 3-5 s.

The complex should be performed daily, regardless of whether a seizure has occurred or not.

If you feel an impending seizure, you should immediately start doing the "Front step" exercise, which has the most beneficial effect on patients with epilepsy.

Neurosis, neurotic depression

Neuroses- a group of mental illnesses (neurasthenia, hysteria, psychasthenia), developing as a result of prolonged exposure to traumatic factors, emotional or mental stress, as well as due to infectious diseases.

Neuroses are accompanied by asthenic syndrome, which is characterized by weakening of attention, memory impairment, increased fatigue and irritability, decreased physical and mental performance, sudden mood swings, and severe headaches.

The action of Strelnikova's breathing exercises is aimed at improving not only the physical, but also the emotional state of a person. Already 0.5 hours after the start of training, the general condition and mood improve, a special psychoemotional state is created, in which courage, vigor and self-confidence appear.

Neurotic depression it is very difficult to treat, therefore classes according to the Strelnikova method should be daily and preferably group.

Neuritis

Neuritis is an inflammation of the peripheral nerves, most often resulting from various infections (flu, colds, etc.), trauma, and circulatory disorders. Symptoms of neuritis are severe pain, sensory disorder, paresis. With neuritis of the facial nerve, muscle paresis develops on the corresponding side of the face, the mouth twists to the other side, and a sharp headache occurs.

With neuritis of the facial nerve, as well as with twitching of the eyelids and facial muscles, the most effective exercises are "Turns of the head", "Ears", "Pendulum by the head". Each session should begin and end with these exercises.

Skin diseases

The appearance of the skin largely depends on the condition of the dermis - the inner layer of the skin. With poor oxygen saturation in the dermis, inflammatory processes begin, which leads to various consequences, from ordinary acne (acne) to such serious diseases as neurodermatitis, diathesis, psoriasis.

Respiratory gymnastics Strelnikova contributes to the saturation of the body with oxygen at the cellular level, thereby improving the regeneration of the skin. As a result, skin respiration is activated, which has a positive effect on all body systems.

Good to know!

Adequate oxygenated skin is firm and smooth. Sexual function depends on the good condition of the skin, which affects the rejuvenation of the whole body.

Acne is most common in adolescents during puberty, but acne can also be a sign of a serious medical condition.

With fading skin, the exercises "Turning the head", "Ears", "Pendulum by the head" are most shown. For greater efficiency, regular execution of the entire complex is recommended.

This text is an introductory fragment. From the book Respiratory gymnastics by A.N. Strelnikova the author Mikhail Nikolaevich Shchetinin

the author Elena Anatolyevna Boyko

From the book Encyclopedia of Respiratory Gymnastics the author Elena Anatolyevna Boyko

From the book Callanetics in 10 minutes a day by Liz Burbo

From the book Respiratory gymnastics according to Strelnikova. Paradoxical, but effective! the author Oleg Igorevich Astashenko

From the book How to Get Rid of Stress and Depression the author Irina Stanislavovna Pigulevskaya

the author Natalia Olshevskaya

From 365 Golden Respiratory Gymnastics Exercises the author Natalia Olshevskaya

From book Great encyclopedia Paul Bragg's health author A.V. Moskin

From the book The best for health from Bragg to Bolotov. A great guide to modern wellness the author Andrey Mokhovoy

From the book Breathing according to Strelnikova for those who are over ... the author Mikhail Nikolaevich Shchetinin

From the book Aerobics for the chest the author Evgeny Yakovlevich Gatkin

We all know that losing weight requires physical activity. But what should those who do not have the time and opportunity for full workouts v gym? An alternative can be breathing exercises for weight loss, which does not require huge efforts and takes a little time, but, nevertheless, it is really effective. How does it work, and how to breathe to lose weight? Let's try to figure it out.

Breathe correctly to lose weight. To many, this seems to be something strange, because it seems that there is no connection at all. Nevertheless, she is, and very close. The essence of breathing exercises is to return to natural breathing. Breastfeeding babies always breathe deeply, belly, and their diaphragm takes an active part in the process. The lungs are completely filled with air, and are completely released from it when you exhale. As we grow older, we lose this ability and breathe through our breasts. At the same time, the diaphragm and the lower parts of the lungs are involved in this process very little, the air is not completely exhaled.

But full saturation of the body with air is extremely important, in particular for weight loss. Due to the fact that cells receive enough oxygen in the body metabolism accelerates, respectively, fats are burned more actively. Improves digestion, excreted slags and toxins are actively removed. Oxygen contributes to the oxidation and breakdown of fat. Another advantage that breathing exercises for weight loss have is that they soothe, reduce the production of stress hormones while increasing the production of happiness hormones. As a result, we fight depression, feel calmer and more harmonious, getting rid of the need to seize stress.

Respiratory gymnastics is good for the body as a whole, and it has the following advantages:

• reduces the feeling of hunger;
• stimulates digestion;
• breaks down and oxidizes fat cells;
• gives the body additional energy resources;
• increases the body's defenses;
• helps to cleanse the body of harmful substances;
• soothes.

What is the name of breathing exercises for weight loss? It all depends on the technique. The most popular directions today are bodyflex and oxidize. Learn about body flex with Marina Korpan v. Both work on full breathing, but there are also certain differences. It takes only 15 minutes to complete both complexes. In bodyflex, the essence is holding the breath for 8-10 seconds after making a deep exhalation. Exercises are done specifically on hold. When oxidizing, short "pre-inhales" and "pre-exhales" are made. That is, taking a deep breath, we take three small pre-breaths, and, exhaling deeply, three short pre-breaths.

Preparation for breathing exercises

Breathing exercises for weight loss will help you get in shape in just 15 minutes a day. It does not require a trainer, special equipment or clothing.

Breathing exercises have contraindications. You should not engage in pregnancy, increased intracranial pressure, bronchial asthma, glaucoma, some diseases of the heart and blood vessels, after recent operations. If you have certain diseases, be sure to first consult your doctor.

How to properly do breathing exercises for weight loss, it is important to consider the following rules:

• You need to do it regularly. In the process of losing weight - every day, and when you have already achieved the result, to consolidate it, you can do the exercises three times a week.
• Do not exercise right after a meal. In general, the best time is in the morning on an empty stomach. You can drink water while exercising.
• It is important to provide yourself with an adequate supply of oxygen. Ventilate the area in which you will be studying. In the warm season, it is ideal to do gymnastics in an open space.

It is recommended to start with one exercise, with the help of which you will accustom yourself to breathing correctly.... Lie on your back, place your palms on your stomach, inhale and exhale slowly and deeply. As you inhale, your diaphragm should slide down smoothly towards your legs, and your stomach should inflate to the maximum. As you exhale, the diaphragm moves up towards the head, and the stomach is pulled in. It is important to maximize the use of the abdomen, while the chest should remain almost motionless. You need to inhale exclusively through the nose, you can exhale through the mouth.

To begin with, it is enough to do the exercise for a minute, gradually increasing this time. If you have lost the habit of breathing correctly, then at first you may experience weakness, dizziness. Only after passing preparatory stage and having mastered basic principles correct breathing, you will be able to include in the complex and fully perform other exercises.

You should not, without being prepared, start a full set of exercises. Otherwise, negative consequences are possible in the form of dizziness, hyperventilation of the lungs and even loss of consciousness. It is important to start breathing exercises gradually. Even one exercise, performed fully, will help you lose weight. Fat will begin to be burned already at the preparatory stage.

How to lose weight with breathing exercises: exercise

Breathing exercises for weight loss combine the basics of proper breathing with the study of various muscle groups. This allows you to provide oxygen access to the fat cells, so that they will begin to be actively burned. The muscles will get stronger, which will ensure a decrease in centimeters in problem areas.

Marina Korpan's system

Exercises developed by Marina Korpan will help you notice clear results after two weeks. The woman is the author of the technique and the book "How to remove the belly." At one time, she herself got rid of excess weight, therefore, all the principles of gymnastics are proven to her. The basic principles in this case are as follows:

• Inhale gently through your nose, then take two more short inhalations, then a long exhale and two short ones. Try to maximize the use of your belly, leaving your chest still. It is necessary to repeat 2-3 times.
• Inhale through your nose and exhale through your mouth, deeply and slowly. As you exhale, pull your belly towards your back, while inhaling, push it forward. Repeat the exercise 3-4 times.
• Inhale deeply, lower your head and pull your stomach in strongly. Then, as you exhale, release the lungs from the air as much as possible and hold your breath for a few seconds. Repeat three times.

Marina Korpan offers a wide range of exercises for different parts body. She also insists on the importance of proper nutrition, recommends avoiding fatty, fried and salty foods. No need to stick to strict diets and hard restrictions. Eat fractionally: in small portions and often.

Alexandra Strelnikova's system

It was developed in the middle of the last century. Strelnikova, being an opera singer, originally developed it to restore her voice. A little later it was revealed that this technique is useful for diseases of the heart and blood vessels, disorders nervous system, problems with the respiratory system, gynecological and urological diseases, and it also helps to lose weight.

The essence of the technique is that you need to inhale through the nose, actively, noisily and quickly, and exhale, on the contrary, through the mouth, slowly and effortlessly. In this case, the chest should be compressed during inhalation, and not unclenched. Direct exercises are done while inhaling.

Strelnikova's complex includes 11 exercises. It is recommended to start with the first three, gradually adding one new one to them:

• Get into a standing position. Arms bent at the elbows, palms forward. Take four quick breaths, clenching your palms rhythmically into fists. After lowering your arms, rest for four seconds and exhale relaxedly. It is recommended to repeat the exercise 24 times.
• Stand up straight, press your palms to your stomach, clenched into fists. Breathing in air, push your arms down and strain your shoulders. Then put your hands back in place, relax and exhale. Repeat the exercise 8 times, then rest for four seconds.
• Standing straight, lower your arms parallel to the floor. As you inhale, bend forward and reach for the floor with your hands without touching it. Exhaling, do not straighten completely. It is recommended to do the exercises quickly - about 100 times per minute.

Once you have mastered these exercises, you can start with others. They are also recommended to be performed with good access to fresh air.

Respiratory gymnastics for weight loss of the abdomen and sides

• put your feet shoulder-width apart;
• bend your knees a little;
• rest your palms on the hips slightly above the knees;
• breathe in and out deeply several times;
• then take a strong deep breath;
• take a sharp breath with your nose, inflating your stomach;
• exhale deeply with your mouth, fully drawing in your stomach, hold your breath;
• with a pause, keeping the stomach drawn in, place the elbow of your left hand on the knee of the leg on the same side;
• straighten your straight leg and stretch it to the side so that it does not come off the ground;
• extend a straight arm over your head, feeling the tension of the lateral muscles;
• linger in this position for 10 seconds;
• inhaling, return to the starting position, repeat the exercise 3-5 times for each side.

Breathing exercises for hips

Consider an effective thigh slimming exercise:

• The exercise is performed while sitting on the floor. Place your left leg on your right, bend them at the knees;
• place your right palm on your left knee;
• put your left hand behind your back;
• in this position, exhale and inhale, then inhale deeply and exhale sharply, pulling in your stomach strongly while inhaling;
• during the pause, you need to pull the left knee towards you and twist the body to the left;
• turn your head and try to look back;
• you should feel how the muscles of your thighs are working and lateral muscles abdomen;
• you need to linger for 10 seconds, then inhale.

Repeat the exercise 3-5 times, then change the position, and repeat it the same number of times for the other side.

The effectiveness of breathing exercises is confirmed by numerous good reviews about her. Remember that all the benefits and effectiveness lies precisely in correct breathing... If it is difficult for you to study it on your own, you can consult with a specialist practicing breathing exercises, or watch a video.

Breathing exercises for weight loss: video exercises

How useful are breathing exercises and what Strelnikova's breathing system is - we tell in detail.

Respiratory gymnastics: benefits and goals

The purpose and benefits of the respiratory gymnastics complex

Controlled breathing reduces stress, improves focus and strengthens immune system... The goal of breathing practice is to fully improve the body and cognize your body. During breathing practice, a person concentrates on his sensations and feels a surge of oxygen with all his cells. And all this happens consciously.

For centuries, yogis have incorporated breathing exercises into their daily lives to increase inner awareness. Modern research shows that breathing practices can help relieve anxiety, insomnia, depression, and attention deficit disorder.

Popular

Conscious breathing effectively affects the brain - the heart rate slows down, which helps to quickly calm down and begin to control the release of the "stress hormone" (cortisol).

Breathing practices additionally help:

• relax muscles;
• lower blood pressure;
• produce more endorphins;
• improve the functioning of the lymphatic system;
• relieve stress and anxiety.

Respiratory gymnastics methods and exercises

There are a huge number of techniques and methods of breathing exercises. They all target different physical and mental health problems. Some complexes of breathing exercises can be mastered on their own, others are better to practice with a professional.

Breathing exercises for the abdomen

This type of breathing exercises is easy to practice on your own. As you practice, you fill your lungs with air and push it out with simple abdominal movements.

Lie on a bed or floor, place one hand on your stomach and inhale slowly through your nose. The belly should inflate and rise. Then you need to completely push out the air, contracting the abdominal muscles. This type of breathing practice is suitable for losing weight on the abdomen.

Attentive breathing

The goal of concentrated breathing exercises is to achieve control over the breath and the body. During the practice, you need to breathe slowly and watch how the air enters and leaves the lungs. Breathing slowly can help you relax as it feels like a calming meditation.

Square breathing exercises

During the practice, it is necessary to visualize one side of the square as you inhale, and then the other as you exhale. The process must be continued until, in your imagination, you collect the square together.

Respiratory gymnastics alternating nostrils

The technique helps to quickly deal with anxiety and anxiety. Breathe in first through one nostril, closing the other with your finger. Then repeat the breathing practice through the other nostril.

Method 4,7,8

This version of breathing exercises was developed by Dr. Andrew Weil. Breathing Method 4, 7, 8 helps you fall asleep in seconds. How to do it? It's very simple: inhale for a count of four, then hold your breath until seven, and then exhale until eight.

Respiratory gymnastics method from Wim Hof

Wim Hof ​​came up with the practice of deep breathing, which, on the contrary, should cheer you up. The purpose of breathing exercises is to reduce shallow breathing, as it causes "oxidation" of the body. How to do it - start breathing as deeply as possible several times a day for 5-6 minutes.

Strelnikova: effective exercises from breathing exercises

Alexandra Strelnikova's technique helps to fight not only stress and anxiety, but also the symptoms of respiratory diseases. Strelnikova's system is a whole complex of 11 breathing exercises. The practice is suitable for all ages in any condition. The creator recommends doing exercises in the morning - at this time they are much more effective.

The benefits of exercises from Strelnikova's technique:

• improved blood circulation in the lungs;
• restoration of the functions of the nervous system;
• restoration of nasal breathing;
• prevention of respiratory diseases, due to increased immunity and general tone;
• strengthening the circulatory system and restoring the lost functions of the cardiovascular system.

Respiratory gymnastics rules Strelnikova

To achieve maximum results, you need to know the basic rules for performing breathing exercises.

• One lesson - at least 1300 breaths and breaths.
• One lesson - at least 30 minutes.
• Each exercise - at least 3 sets, 30 repetitions each.
• One lesson should include the entire complex of breathing exercises.
• The practice should be repeated 2 or more times a day, depending on how you feel and feel.
• We do the practice in the morning before meals.

Respiratory gymnastics Strelnikova: video for home practice

Turn on and repeat effective exercise from breathing exercises Alexandra Strelnikova at home.

The video includes basic exercises:

• "Ladoshki"
• "Epaulets"
• "Pump"
• "Cat"
• "Hug your shoulders"
• "Big pendulum"
• "Turns of the head"
• "Ears"
• "Small pendulum"
• "Rolls"
• "Front step"
• "Back step"

Respiratory gymnastics: effective exercises according to Strelnikova's method.

What is the essence of such breathing

Strelnikova breathing exercises is a selection of exercises that Strelnikova developed primarily for herself - she was a theater teacher and an opera singer, suffered from a suffocating cough, and was looking for an opportunity to cope with her illness. The respiratory system according to the Strelnikova method has no analogues and no restrictions whatsoever - people of any age can be engaged, regardless of their state of health.

The breathing system, which Strelnikova developed (and patented), can be used to relieve stress and can be easily combined with walking. It is not always necessary to do gymnastic exercises (I will give a set of breathing exercises below), you can walk in a park or outside the city at an average pace to perform breathing movements - 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 are the benefits of the constant performance of Strelnikova's breathing exercises?

1. The blood supply to the pulmonary alveoli and blood vessels improves, which has a positive effect on metabolism.
2. Nervous regulation is restored, the central nervous system works more harmoniously.
3. The drainage functionality of the bronchial system is restored.
4. Nasal breathing is stabilized.
5. Morphological lesions in the broncho-pulmonary system are minimized.
6. Inflammation dissolves, folded areas of the lungs are straightened, lymph and blood supply is stabilized, and stagnant manifestations pass.
7. The circulatory system is strengthened and the lost or impaired functions of the cardiovascular apparatus are restored.
8. Increases immunity and body tone.
9. It should also be noted that the initial 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 as a whole, but there are certain diseases in which this method is recommended by doctors.

Respiratory system diseases

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

Skin diseases

Many people suffer from neurodermatitis, psoriasis and diathesis, they know how hard it is to fight these diseases. When you practice active breathing, the body is enriched with oxygen at the membrane level, and oxygen-rich blood enhances regeneration. By the way, it also helps to 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 a low level of oxygen in the blood, and with insufficiently active blood supply - the body functions at "low speed", and a person feels some depression. Respiratory gymnastics by A.N. Strelnikova will help to normalize 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 have epilepsy, then the Strelnikova breathing technique will help minimize painful conditions.

In addition to all of the above, breathing exercises according to the Strelnikova method allow you to fight stuttering, diseases of the spine, and also with excess weight and bad habits.

Gymnastics rules

Before doing a set of breathing exercises, you first need to figure out how exercises for weight loss are performed correctly. By the way, at the very beginning it is quite permissible to use hints for exercises in pictures - this simplifies the process.

1. For each lesson, it is required to do 1200 "breaths" - inhalation and exhalation.
2. One lesson should take about half an hour.
3. All exercises must 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 carry out 32 breaths in a row, then you can take breaks after every eight, and do the eights 12 times.
4. A month later daily activities you can do each exercise not 8 times, but 16 or 32 times.
5. For each lesson, you need to complete the entire set of exercises. Strelnikova recommended performing the complex twice a day if you feel normal, and several times a day if you feel unwell.
6. Respiratory exercises are done before meals. In some cases, you can do the exercises an hour and a half after lunch or dinner, but in the morning it is best to do it on an empty stomach.
7. When there is clearly not enough time, you can perform not 3 sets of 32 breaths for each exercise, but one set for 32 breaths. In this case, Strelnikova's gymnastics will take 7 minutes.
8. A month later daily exercise the effect is felt.
9. You should not give up gymnastics, it is best to do it all your life.

Introductory lesson

Naturally, it will not be possible to immediately complete the set of exercises, an active breathing technique requires an attentive and focused attitude.

So, first you need to do the exercise "Ladoshka" - sharp loud breaths are performed, followed by a few seconds of break. 4 breaths are taken at a time, the exercise should be performed by Strelnikov's hundred - that is, 24 times 4 breaths. After each inhalation, exhale is done through the mouth, imperceptibly. Otherwise, the benefits and harms will not be balanced and you can harm yourself, you should not grimace.

With arrhythmias of the heart and problems with the vessels of the central nervous system, you can feel dizziness. This is not a bad sign, the main thing is not to get too nervous. In general, with arrhythmias of the heart, exercises can be performed, so you should not be afraid and stop exercising.

The next exercise is "Shifters". 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 scheme - 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, 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.

Complete complex

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

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

Pump

It is necessary to stand up straight, legs are somewhat narrower than shoulders, arms are freely extended along the body. First, a tilt is made - with your hands you need to reach for the socks, but do not touch them, and in the second half of the tilt, you need to take a noisy breath (strictly with the help of the nose, not the mouth). The inhalation ends at the same time as the bend. Then you need to slightly rise, but do not rise completely, and repeat. The back should be round with the head facing down. The exercise is done while standing and sitting.

This exercise has some limitations. It must be carefully performed for various TBIs and diseases of the spine, as well as if there are problems with blood pressure. Do not bend too deep, just bend slightly. This exercise is very effective, it helps to overcome bronchial asthma.

Cat

You need to stand up straight, and perform a dance squat, turn the 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. Do not squat too deep, 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 flat, the turn is carried out only in the belt area.

We stand with a straight back, bend our arms at the elbows and raise them at shoulder level. On inhalation, you need to cross your arms deeply, hugging yourself by the shoulders. Hands should go parallel to each other, you should not spread them, while inhaling, the head tilts back a little.

If a person has diseases of the cardiovascular system, then this exercise should not be performed in the first couple of weeks. For women who are in position, after the end of the second trimester, the head should not be thrown back - gymnastic exercise performed with a strictly vertical vertebral column.

Stand straight, place your heels a little narrower than shoulder-width apart. Then you need to bend forward, stretch your arms towards the floor, inhale and exhale, then bend back without interruption (it is permissible to slightly bend in the lower back), hug yourself by the shoulders. You can also do the exercise while sitting.

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

Turns

Stand up straight, take breaths at the same time as turning the head, do not pull the neck, do not stop the head in the process of movement - to the left - inhale, exhale, to the right - inhale, exhale.

Ears (Chinese dummy)

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

Stand up straight, feet shoulder-width apart or slightly narrower, then "inhale from the floor" and "inhale from the ceiling" alternate, while only one 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.

Rolls

Stand up straight, put your left foot forward, right backward, shift the 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 squatting you need to straighten, and only then "roll" the center of gravity to the other leg.

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

Steps (rock and roll)

Front step - we get up to the starting position, raise the left leg, bending at the knee (pulling the toe), the center of gravity on the right leg. In this position, a light squat is done and a noisy inhalation, then we take the starting position for a moment, and do the exercise for the right leg.

The back step is similar, but instead of lifting the knee forward, the knee simply needs to be bent so that the heel is lifted towards the buttock.

Inhale and perform the movement at the same time.

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

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

Exercises for children recommended by Strelnikova for bronchial asthma or pulmonary emphysema are also useful in case of colds. Therapeutic breathing exercises Strelnikova with asthma will help both children and adults - the sooner you start exercising, the higher the likelihood of remission.

Try to work 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 Strelnikova exercises do not always have enough strength and endurance to help, but breathing a little according to her method is very useful.

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

It helped me to start practicing regularly a book about the technique written by Shchetinin. I recommend reading to everyone who cares about the health of their family.

With arrhythmias of the heart, the "Pump" helps well. Also, in case of cardiac arrhythmias, it is recommended to perform the "Pendulum" exercise. In general, the main thing with arrhythmias of the heart is to perform the entire set of exercises correctly, and to approach the use of gymnastics by gradually increasing the load, in no case overstraining. The same applies to hypertension.

Respiratory gymnastics Strelnikova with bronchitis - these are the first three exercises, they help to keep the bronchi in order and form the basis of daily gymnastics.

When stuttering in children, it is very important to pay attention to the correct implementation of "Hug your shoulders". So the child gets rid of muscle tension in shoulder girdle and relaxes. Highly nice results gives vocal exercises and breathing exercises Strelnikova during stuttering, when the child is engaged not only individually, but also with other children.

Very often people are interested in what are the indications and contraindications. As for the indications, I wrote above, but the contraindications ... In general, the gymnastics complex according to Strelnikova practically does not imply contraindications - this is correct breathing technique, developed initially 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 drugs. For people with serious illnesses, I can only advise you to discuss gymnastics with your doctor - so you can find out if it is right for you personally.