The phenomenon of paradoxical breathing exercises by A.N. Strelnikova is known far beyond the borders of our country. The results are truly amazing. With the help of several simple dynamic breathing exercises, some of which are performed by compressing the chest while inhaling, it was possible to stop an attack of suffocation in bronchial asthma, get rid of chronic bronchitis and sinusitis, overcome stuttering, and return a lost voice. it is recommended to perform it not only for diseases of the respiratory system, but also for various cardiovascular diseases, vegetative-vascular dystonia, sexual disorders in women and men. In a short time, she is able to work wonders and helps even bedridden patients in the most severe cases.

Classes should be started from the first 3 exercises of the complex.

INTRODUCTORY LESSON

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

During execution, it is necessary to do 4 noisy nasal breaths. Then (3-5 seconds) a pause and again in a row without stopping 4 noisy nasal breaths.

This needs to be done about 24 times (4 breaths), in total about 96 movements come out (Strelnikova's “hundred”). Exhalation (invisible and inaudible) occurs through the mouth after inhalation through the nose. Exhales should not be pushed out and delayed! Inhalation is very active, exhalation is rather passive. Think only about inhaling, noisy, for the whole room. Forget about exhalation.

When inhaling, close your lips slightly.

A short, noisy breath through the nose in Strelnikova's gymnastics is performed with closed lips. It is not necessary to compress the lips strongly when inhaling, they are closed slightly, naturally and freely.

After a noisy, short inhalation through the nose, the lips are slightly parted - and the exhalation occurs by itself through the mouth (and cannot be heard). It is categorically impossible to grimace while inhaling !!! And raise the palatine curtain, sticking out the stomach.

Do not think about where the air will go, think that you are sniffing the air very shortly and noisily (like a clap on your palms).

The shoulders are not involved in breathing, so you should not lift them. This must be monitored!

There may be slight dizziness at the beginning of the workout. Don't be scared! You can do exercises "palms" while sitting, (you need to think about the recommendations for IHD (vegetative-vascular dystonia).

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

Third exercise The "pump" must be done 12 times - 8 breaths, rest after each "8" 4-5 sec. (There are certain limitations when performing this exercise, which are described in the main complex).

These three exercises take about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening doing "Ladoshka" take 8 breaths of movements.

On the second day, add the Cat exercises, 12 times in 8 movements.

• "Hug your shoulders"
• "Big pendulum"
• "Turns of the head",
• "Ears",
• "Pendulum head"
• "Rolls",
• "Steps".

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

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

In the case when you easily take 32 breaths in a row and you are able to take 96 breaths ("hundred"), it is still recommended to rest 3-4-5 seconds after 32 breaths. Otherwise, you can "go overboard", and Strelnikova's breathing exercises will cease to help you.

Main complex

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

Rules:

• Think only about inhaling through your nose. Train only inhalation. Inhale - sharp, short, noisy (clap).
• Exhalation occurs after inhalation on its own (through the mouth). Do not hold the exhalation or push it out. Inhalation is very active through the nose, exhalation is through the mouth, inaudible and passive. There should be no noise during exhalation!
• Simultaneously with a sigh, movements are made, and not otherwise!
• In breathing exercises Strelnikova movements - breaths are performed in the rhythm of a side step.
• The count is done mentally, and only by 8.
• Exercises are allowed to be performed in any position - standing, lying, sitting.

Breathing exercises Strelnikova

1. Exercise "palms"

I. p. (starting position) - standing: Stand up straight, arms bent at the elbows (elbows down), and palms forward - "psychic pose". Standing in this position, you should make short, rhythmic, noisy breaths through your nose while squeezing your palms into fists (the so-called grasping movements. Without pause, take 4 rhythmic, sharp breaths through your nose. Then lower your hands and rest for 4-5 seconds. 4 noisy, short breaths and again a pause.

Normally, you need to take 4 breaths 24 times.

This exercise can be done in any starting position. At the beginning of the lesson, dizziness may occur, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise "epaulettes"

I. p. - standing, hands clenched into fists and pressed to the stomach at waist level. When inhaling, you must sharply push your fists down to the floor (do not strain your shoulders, straighten your arms to the end, reaching for the floor). Then return the brushes to the level of the belt in I. p. Take 8 breaths in a row.

Normally 12 times 8.

3. Exercise "pump" ("inflation of the tire")

I. p. - standing, legs slightly narrower than shoulder width, arms below (OS - basic stance). Make a slight tilt (reach with your hands to the floor, but do not touch) while in the second half of the tilt, take a short and noisy breath through your nose. The inhalation ends with the tilt. Raise a little, but not completely, and again tilt + inhale. You can imagine that you are inflating a tire in a car. The inclinations are performed easily and rhythmically, you should not bend low, it is enough to bend to the level of the waist. Round your back, lower your head. Important! "Swing the tire" to the rhythm of the marching step.

Normally, the exercise is performed 12 times.

Restrictions: Spine and head injuries, long-term osteochondrosis and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - do not bend low. The slope is slightly noticeable, but short and noisy breaths are required. The exhalation is passive after inhalation through the mouth, while the mouth is not wide open.

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

4. Exercise "cat" (half-squat with a turn)

I. p. - o.s. (during the exercise, the feet do not come off the floor). Make a dance squat with a turn of the body to the right and at the same time a short, sharp breath.

Then the same thing with a turn to the left. Exhalation is performed spontaneously. The knees are slightly bent and straightened (do not squat strongly, but lightly and springy). Grasping movements are performed on the left and right hands. The back is straight, turn at the waist.

Normal exercise. runs 12 times.

5. Exercise "hug your shoulders"

I. p. - standing, bend your arms and raised to shoulder level. It is necessary to throw your arms very strongly, as if you would like to hug yourself by the shoulders. And with every movement a breath is taken. Hands during the "hug" should be parallel to each other; it is not worth planting very wide to the sides.

Normally, the exercise is performed 12p - 8 breaths-movement. Can be performed in different starting positions.

Restrictions: Ischemic heart disease, a previous heart attack, congenital heart disease - this exercise is not recommended for these diseases. It should start from 2 weeks of classes. If the condition is severe, then you need to perform half as many breaths (4, or even 2).

Pregnant women from about 6 months (pregnancy) do not tilt their heads back in this exercise, the exercise is performed only by the arms, stand straight and look forward.

6. Exercise "big pendulum"

I. p. - standing, legs are already shoulders. Lean forward, reach with your hands to the floor - inhale. Immediately, without stopping (bend a little in the lower back), bend back - hug your shoulders with your hands. Also - inhale. Exhale at random between breaths.

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

Restrictions: Osteochondrosis, spinal injury, displacement of the intervertebral discs.

With these diseases, you should restrict movement, lean forward a little and bend a little while leaning back.

Only after a good mastery of the first 6 exercises, you should proceed to the rest.

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

7. Exercise "head turns"

I. p. - standing, legs are already shoulders. Turning the head to the right is a short, noisy inhalation through the nose. The same goes to the left. The head does not stop in the middle, the neck is not tense.

Important to remember! Exhale with your mouth after each inhalation.

Normal: 12 times.

8. Exercise "ears"

I. p. - standing, legs are already shoulders. Slight tilt of the head to the right, ear to the right shoulder - inhale through the nose. The same goes to the left. Shake your head a little, your gaze is directed forward. The exercise is like a dummy.

Inhales are performed along with movements. When exhaling, do not open your mouth wide!

Normal: 12 times.

9. Exercise "pendulum head" (up and down)

I. p. - standing, legs are already shoulders. Lower your head down (look at the floor) - a short, sharp breath. Raise your head up (look at the ceiling) - inhale. Let me remind you that the exhalation should be between inhalation and through the mouth.

Normal: 12 times.

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

With these diseases, you should not make sudden head movements in exercises such as "Ears", "Head turns", "Head pendulum". Turn your head small, but inhale - noisy and short.

You can do the exercises while sitting.

10. Exercise "rolls"

1. I. p. - standing, left leg forward, right leg - backward. Transfer the weight of the body to the left leg. The body and leg are straight. Bend your right leg and put it on your toes for balance (but you shouldn't lean on it). Sit down a little on your left leg, while inhaling with your nose (the left leg should be immediately straightened after squatting). Immediately shift the center of gravity to the other leg (leave the body straight) and also sit down a little with an inhalation (we do not lean on the left leg).

Important to remember:

• squats are done with inhalation;
• transfer the center of gravity to the leg on which the squat is performed;
• after squatting, the leg should be immediately straightened, and then a roll is performed from leg to leg.

Normal: 12 times.

2. The exercise is performed in the same way as described above, only it is necessary to swap the legs.

This exercise is done only in a standing position.

11. Exercise "steps"

"Front step". I. p. - standing, legs are already shoulders. Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the sock). At the same time, sit down a little on the right leg and inhale briefly, noisily. After squatting, the legs must be returned to their original position. Do the same, lifting the other leg forward. The body should be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions: Ischemic heart disease, diseases of the cardiovascular system, heart attack, congenital defects.

In the presence of leg injuries and thrombophlebitis, the exercise should be performed while sitting and lying down, very carefully. The pause can be extended up to 10 seconds. With such a disease, a consultation with a surgeon is necessary!

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

2. "Back step".

I. p. - too. The left leg, bent at the knee, is pulled back, while squatting a little on the right leg and taking a breath. Return the legs to their original position - exhale. Do the same on the other leg. We do this exercise only while standing.

Normal: 4 times - 8 breaths.

Normalization of weight is a prerequisite for a healthy body and inner harmony. Achieving this goal with the help of diets is not easy, and quickly achieved results are not always fixed for a long time. But there is a method that helps to achieve the effect of losing weight by regularly performing a simple sports complex - these are exercises of the well-known respiratory gymnastics Strelnikova, also called paradoxical... This technique makes it possible not only to treat diseases such as sinusitis, bronchitis, hypertension, but also to reduce weight.

The health-improving complex of Alexandra Nikolaevna Strelnikova allows strengthen the body, improve the efficiency of metabolic processes, reduce appetite... Therefore, weight loss occurs naturally without severe restrictions.

The principles of breathing exercises according to Strelnikova

Strelnikova's paradoxical breathing exercises have a unique principle that differs from most other known methods of therapeutic breathing. The uniqueness of the method lies in a strong, quick, sharp breath. Holding breath, slowing down the exhalation are not allowed. According to Strelnikova, exhalation should be natural, free, without the slightest effort.

The principle of performing physical exercises of the complex, associated with breathing, is based on on squeezing the chest while inhaling... This method of breathing exercises allows you to develop the muscles involved in the process of entering and exiting air in the lungs.

Strelnikova's gymnastics exercise technique is based on marching rhythm with an even number of breaths... Usually, the number of approaches and breaths of the complex is a multiple of four.

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The essence of the healing effect when performing breathing exercises Strelnikova:

• oxygen saturation of the blood;
• improving the nutrition of organs, body tissues;
• stimulation of abdominal breathing;
• acceleration of metabolic processes;
• strengthening the diaphragm;
• improving digestion;
• stimulation of the nasal receptor zone has a positive effect on the internal organs;
• an increase in the effective volume of the lungs.

Initially, Strelnikova's breathing method was aimed at restoring her voice, treating diseases of the respiratory system. Later, the effectiveness of the complex was proved for the treatment of vegetative-vascular neuroses, solving gastrointestinal problems, curing skin, cardiovascular diseases, improving the state of the nervous system - and all this thanks to the respiratory system and a complex of movements.

There was a high health-improving effect, significant weight loss. Strelnikova's unique method of breathing exercises allows you to strengthen the human body and accelerates recovery from serious illness. Losing weight occurs due to the effective splitting of fat cells, reducing hunger, and accelerating metabolic processes. Even this method of Strelnikova alone allows you to control weight... And in combination with physical activity and proper nutrition, the result of losing weight can be achieved much faster.

Respiratory gymnastics according to the Strelnikova method has proven its effectiveness:

• when staging the voices of singers, actors, public figures, high-ranking officials;
• in the prevention and treatment of diseases such as asthma, hypertension, bronchitis;
• effectively treats obesity, sinusitis, skin diseases, depression, nervous diseases;
• gives a noticeable healing effect;
• promotes weight loss;
• allows you to strengthen the immune system.

For kids

Respiratory gymnastics for children according to Strelnikova is permissible from the age of three... Usually, parents help their children recover from frequent colds and bronchitis with simple paradoxical breathing exercises.

The basis of the complex for children is made up of simple breathing exercises Strelnikova:

• "Pump";
• "Palms";
• "Shoulder straps".

As you grow up and increase the level of training, more complex movements can be added to the complex for children.

Strelnikova breathing exercises for children also shown when stuttering. They will be a good addition to classes with a speech therapist for speech disorders. Exercises "Pump" and "Hug your shoulders" are especially effective in the treatment of stuttering. Children need to do this kind of light gymnastics twice a day.

We will consider in more detail the implementation of a set of exercises below.

With bronchitis

Treatment of bronchitis, especially neglected, is a long and difficult process. And taking antibiotics is fraught with complications. Respiratory gymnastics Strelnikova with bronchitis has proven excellent effectiveness in the process of restoring the body.

The main benefits of Strelnikova's paradoxical breathing:

• reduces the intensity of inflammatory processes;
• allows you to restore and strengthen the mucous membrane;
• eliminates stagnant mucus;
• allows you to develop and strengthen the protective reactions of the human body;
• provides general improvement of the body;
• is the prevention of complications such as asthma.

With hypertension

Is it possible to do breathing exercises for hypertension? Respiratory gymnastics Strelnikova with hypertension demonstrates good effectiveness in lowering blood pressure.

The main benefits of the Strelnikova gymnastics complex for hypertension:

• restoration of effective blood circulation;
• general health promotion;
• strengthening the nervous system;
• reducing the level of anxiety, stress.

At the same time, breathing exercises are an auxiliary means, and does not replace the main treatment... Permission for its use must be given by a doctor.

You should know that at a very high pressure value and hypertensive crisis, breathing exercises can be harmful.

With sinusitis

Permission on the use of paradoxical breathing Strelnikova with sinusitis must be issued by a doctor... Respiratory gymnastics Strelnikova with sinusitis indicated for the sluggish course of the sinusitis process during the period of remission.

The main benefits of breathing exercises for sinusitis:

• the ability to develop, improve blood flow in the nasal cavity;
• the ability to enhance immunity;
• normalization of body weight;
• the ability to saturate the tissues of the body with oxygen;
• weakening of inflammatory processes;
• restoration of the mucous membrane;
• wellness overall effect.

How to do breathing exercises correctly:

• daily in the fresh air;
• clean your sinuses before exercising.

How to do breathing exercises according to Strelnikova for weight loss

In order for the exercises not to harm, but to bring the greatest benefit, they must be done correctly. The most important condition that allows you to achieve the greatest health-improving effect and achieve weight loss - do exercise every day.

The essence of the paradoxical breathing method: key element of breathing exercises by Strelnikova - inhalation carried out as energetically as possible, swiftly, noisily. It looks like cotton. After a short, sharp, quick breath without the slightest delay, a natural light exhalation follows through the mouth. No effort is needed to exhale.

Physical exercise that accompanies paradoxical breathing according to Strelnikova's method is carried out during inhalation. Movements are done rhythmically.

Basic position while doing health exercises - standing up... But in case of serious illness or feeling unwell, you can perform a set of exercises while sitting and even lying down.

For the treatment of diseases and for weight loss, breathing exercises Strelnikova must be performed twice a day... You can maintain health and normal weight by performing the complex once - in the morning or in the evening. Strelnikova's breathing exercises begin one and a half hours after eating, or on an empty stomach.

Time relax between series of exercises - no more than ten seconds. In the first couple of days, 24 series of 4 breaths are performed. The complex on the third and fourth days includes 12 approaches, 8 times. Observing the principle of gradualness, on the fifth and sixth days, you can do 6 series with 16 repetitions. From the seventh day, it is necessary to do 3 series of 32 breaths.

The complex of breathing exercises is performed daily without gaps. After a month of training, the pause time between the series is reduced first to 5 seconds. In good condition, a 3 second break may be allowed.

Possibly slight fatigue after exercise. The method can create a state of lightness, euphoria. Possible dizziness indicates oxygen saturation of the body. In this case, the workout can be continued while sitting. In the presence of diseases, the doctor must approve the classes.

It is correct to do a wellness breathing complex with a good mood and confidence in success.

A set of exercises

Strelnikova's set of breathing exercises for weight loss starts with a warm-up... Its execution time is from 15-20 minutes.

The warm-up includes several exercises:

• "Palms";
• "Shoulder straps";
• "Pump".

Exercise "Palms". We stand straight. The arms at the body are bent at the elbows. The elbows are dropped straight down. The palms are turned away from us. The shoulders are motionless. Inhaling sharply, we clench our fists. We perform 24 series of 4 movements with five-second breaks. The exercise is as simple as possible, and children can do it.

Exercise "Shoulder straps". is carried out from a basic position with a straight back, legs shoulder-width apart and head raised. The palms are clenched into fists at the waist level. Inhaling, we unclench our fists, throwing our hands down, spreading our fingers. The arms are extended to their full length. Shoulders, arms, hands tense. 12 series of 8 movements should be done.

Exercise "Pump"... From the main stance with a straight back and lowered arms, bend slightly, rounding the body. We look at the floor. In an inclined position, take a breath, straighten up. It is necessary to do 12 series of 8 inclines. We stand for three to five seconds between series, as we train.

There are the following contraindications for warm-up exercises:

• glaucoma;
• increased intracranial pressure;
• a large rise in blood pressure;
• craniocerebral trauma;
• spinal injury;
• old osteochondrosis;
• the presence of kidney stones, gallbladder.

One exercise per day is added to the main complex:

Exercise "Cat" must be done from a straight stand with relaxed shoulders and lowered arms. Feet shoulder width apart, toes are slightly shifted inward. Inhaling sharply, squat slightly, turning the body to the right. Legs stay on the floor. The arms are bent at the elbows. Fingers clenched into fists. On exhalation, we return to the main stance. Then we repeat the execution of the movements to the left. You should perform 12 series, 8 times in both directions.

Exercise "Hug your shoulders" must be done from a straight stand. The arms are bent at the elbows at the level of the shoulder girdle. The hands are placed at the shoulders, and the hands themselves are parallel to each other. Inhaling, we sharply throw our arms so that one hand grabs the shoulder, and the other goes under the inner part of the shoulder bend. On exhalation, there is a return to the starting position. 12 series of 8 movements should be done.

This exercise is very beneficial for asthma.

But he also has contraindications:

• cardiovascular diseases;
• pregnancy;
• heart disease;
• heart attack.

Exercise "Big pendulum" includes sequential execution of "Pump" and "Hug your shoulders" without interruption. It is necessary to do 12 episodes 8 times.

You should not perform the exercise if: displacements of intervertebral discs, chronic osteochondrosis, spinal injuries.

Training "Turns" do from a standing position. We spread our legs a little narrower than the shoulders. We turn our head without stopping at an average pace. Take a strong breath when turning. 12 repetitions 8 times.

Training "Ears"... The position of the body and the number of repetitions do not change. Inhaling, tilt your head to the right and left.

Training "Small pendulum head". The position and number of repetitions remain the same. Inhaling, lower and raise our head.

The last three exercises have several contraindications:

• large excess of normal ocular, arterial, intracranial pressure;
• chronic osteochondrosis of the neck;
• epilepsy;
• vegetative-vascular dystonia;
• head injury.

Exercise "Rolls"... Pull the left leg forward, the right leg back. Inhaling, bend the right knee and slightly squat on the left leg. Straighten right after squatting the left leg and squat with an inhalation on the right. It is necessary to do 12 episodes 8 times.

Contraindications include cardiovascular diseases.

The main principle of doing gymnastics:

• accentuated quick breath;
• calm exhalation through the mouth without effort;
• the movement should be done while inhaling.

Contraindications

Respiratory gymnastics according to the Strelnikova method for weight loss, like any highly effective therapeutic method, has its own contraindications. Most often, exercise is prohibited after severe injuries and illnesses.

Contraindications for breathing exercises Strelnikova:

• thrombophlebitis;
• craniocerebral trauma;
• acute heart attacks;
• high values ​​of intracranial, arterial, ocular pressure;
• spinal injury;
• high fever, inflammation;
• severe organ pathologies;
• the second degree of myopia;
• various bleeding;
• stones of the gallbladder, kidneys;
• severe heart disease.

Benefit and harm

Choosing this method of healthy weight loss, many ask the question: what are the benefits and harms of Strelnikova's breathing exercises when losing weight?

The beneficial effect of Strelnikova's breathing exercises during weight loss is possible due to:

• acceleration of the body's metabolic processes;
• significant improvement in digestion;
• saturation of the body with oxygen;
• restoration of disturbed processes of the nervous system, blood circulation, respiration;
• decrease in feelings of hunger;
• the ability to strengthen the immune system.

Paradoxical breathing allows you to make the body beautiful and improve health at the same time.

Potential harm breathing exercises Strelnikova associated with a violation of gradualism in the development of exercises, ignoring contraindications, lack of regularity of classes, improper exercise performance.

Respiratory gymnastics Strelnikova - video

In order to perform gymnastics according to the Strelnikova method without compromising health, it is better to first learn how to do a breathing complex using a video lesson. This will protect you and help you achieve maximum success in losing weight and improving your health.

Good day, dear friends and fans of a healthy lifestyle! Not many people know, but with the help of correct breathing and a system of rhythmic inhalation and exhalation, many diseases can be treated. One of the most effective and paradoxical health-improving techniques is Strelnikova's breathing exercises, videos with lessons of which can be viewed on our website.

Alexandra Strelnikova is not a doctor, but a famous opera singer who faced health problems and was forced to leave the stage. But the woman did not lose her optimism and inspiration. She began to look for ways to solve the problem, and found them, becoming the author of a revolutionary healing system.

Her student and follower was Doctor Mikhail Nikolaevich Shchetinin. Below you will find his video with a personal lesson for 12 minutes and a group in unison for 24 minutes.

In what cases is the technique effective?

Strelnikova's method allows you to improve the overall health of the body. Its benefits are invaluable for children and the elderly, as well as middle-aged men and women with health problems and during pregnancy. Before you start to master the full range of exercises in pictures or videos, you need to study the indications and contraindications for classes.

Often people are interested in what diseases does gymnastics treat? It was originally created for vocalists and solving problems with breathing, voice, heart. But over time, its positive effect on other organs and systems became clear.

Today the technique is indicated for the treatment of:

• COPD;
• arrhythmias of the heart;
• hypertension;
• chronic bronchitis;
• bronchial asthma;
• sinusitis;
• pneumonia;
• emphysema of the lungs;
• runny nose;
• diseases of the thyroid gland.

Also, doctors' reviews confirm that the method is effective for stuttering, adenoids, and coughing. It is often used for belly weight loss and in a number of other cases.

The list of contraindications is minimal. It is forbidden to do gymnastics for people at risk of bleeding, as well as during an exacerbation of infectious and chronic diseases. The benefits and harms of the Strelnikov technique are incomparable, but in order to exclude complications and health problems, be sure to consult with an experienced therapist before mastering the technique.

Features and procedure for training

It will not be difficult to master the essence and rules of the methodology for conducting classes for beginners. The rules for doing gymnastics are simple. There are exercises that must be performed in a specific sequence. But the first thing to know is how to breathe correctly.

During each exercise, you need to take a deep, sharp and noisy breath with your nose 4 times. This is followed by a pause for 2-3 seconds and 4 nasal exhalations. It is very important to inhale loudly so that the sound can be heard throughout the room. In this case, the lips should be slightly compressed, but not too much. The exhalation is as passive, quiet and calm as possible. During breathing, the shoulders are not involved, watch the position of the body and the muscles of the face, do not grimace.

Dizziness may appear in the early stages of training. This is due to intense breathing and active supply of oxygen through the lungs into the blood. In total, gymnastics consists of 11 exercises:

"Ladoshki"... We perform standing or sitting. The back is straight, the gaze is directed forward. The arms are bent at the elbows, the palms are open in front of you. You need to take 4 breaths at the same time squeezing your palms into your fists, making grasping movements. We perform 24 repetitions 4 times.

"Epaulets"... Starting position - we stand straight, palms are clenched into fists and pressed against the abdominal wall at the level of the press. Inhaling, you need to make a sharp push with your fists down, then return to the original position. We repeat 12 sets of 8 times.

"Pump"... First, we stand upright, hands down, feet shoulder-width apart. Leaning over, take a breath, then rise slightly and again descend as far down as possible. The area of ​​the shoulders and arms is relaxed. Your movements should resemble the movements of a person swinging a wheel in a car. Do 12 reps.

"Cat"... We stand straight, then we perform a turn with a half-squat. At this moment, we take a short breath and perform grasping movements with our hands. We rotate left and right. The knees are slightly springy. We carry out 12 times.

"Hugs"... Sit or stand still, palms raised to shoulders, arms bent at the elbows. We make a sharp grip, as if we are trying to hug ourselves by the shoulders. Each movement is accompanied by an inhalation. Hands walk in a parallel path. Opening your arms too wide is not worth it. We do 12 approaches 8 times.

"Big pendulum"... We accept the starting position - we stand straight, hands are folded on top of each other and are at the level of the chest. We sharply lean forward, then, without stopping, rise and lean back. We do 12 approaches.

"Rotations"... We stand, the body is relaxed, arms are placed along the body. You need to turn your head to the right (inhale at the same time), then to the left. The neck is not tense, it moves smoothly and measuredly.

"Ears"... We stand in the same position as in the previous exercise. But now we bend the head to the shoulders. We stretch the ear first to the right, then to the left shoulder.

"Small pendulum"... We continue to stand upright. We tilt the head forward, then back. In each position - inhalation.

"Rolls"... We stand straight, one leg laid back. The hands are clenched into fists and held at the level of the abdomen. We transfer the weight to one leg, then to the other. Squat on the supporting leg should be simultaneously with inhalation.

"Steps"... First, we stand straight, then bend one leg at the knee and raise it to the level of the abdomen, slightly bend the other and inhale noisily. Then we return to the initial position and repeat the exercise on the second leg.

Watch the YouTube video, which we talked about at the beginning of the article:

Sometimes people wonder how much exercise to do to see the effect? The treatment gives a positive result if the gymnastics is performed correctly within a few weeks. A person feels lightness, a surge of energy and good mood, an improvement in well-being is observed. In parallel with classes, try to change your lifestyle - walk more in the fresh air, play sports, eat fruits and vegetables, avoid stress.

Now you know how the technique is useful, and from what it helps people. Learn the theory and start practicing. The Me & Fitness team wishes you good luck and good mood. If our article was useful to you, share it with your friends in social. networks. Maybe some of them are looking for an easy and affordable way to home therapy. Thanks in advance to everyone who responded to our request. See you soon!

And when tragedy struck: the talented opera singer of the twentieth century, unexpectedly at the peak of fame, lost the most precious thing - her voice, she did not give up.

In a "duet" with her mother, Alexandra Severovna, who, back in the 30s and 40s of the last century, began developing breathing exercises for the treatment of asthma, Alexandra Nikolaevna continued to develop this knowledge.

As a result, the mother and daughter created unique breathing exercises, which not only restored singing voices, but also had a healing effect for a variety of ailments: diseases of the respiratory and cardiovascular systems (including vegetative-vascular dystonia), neuroses, skin diseases, stuttering, sexual disorders in both women and men, as well as tobacco smoking, and problems with the gastrointestinal tract.

By that time, the extraordinary founders of the paradoxical gymnastics Strelnikovs worked as vocal teachers, giving voice training lessons to many famous artists: Lyudmila Kasatkina and Armen Dzhigarkhanyan, Andrei Mironov and Margarita Terekhova, Tatyana Vasilyeva, Larisa Golubkina and others.

Regular Strelnikov gymnastics were used by: Lyubov Kazarnovskaya and Alla Pugacheva, Valery Leontiev and Sofia Rotaru.

What is the essence of the Strelnikova breathing technique?

Only in 1973 was Strelnikova's respiratory system recognized as official medicine, later called paradoxical. Unlike conventional breathing exercises, where special attention is paid to the duration of holding the breath and exhaling, this accessible and simple method is based on a forced, powerful inhalation through the nose, while exhalation remains passive, performed in an arbitrary manner.

Moreover, Strelnikova's medical gymnastics categorically prohibits holding air or pushing it out of the lungs when you exhale!

At the same time, a powerful, active breath is combined with dynamic compression of the chest during movement, which creates an additional supply of oxygen to the tissues of the body and contributes to its recovery. Due to the inverse coordination of breathing and movement, the development of muscles associated with is stimulated.

The effect of such actions can be felt within 10-15 minutes! Breathing is facilitated, lightness appears in the body, a surge of strength is felt, vitality and efficiency increase, mood improves noticeably.

Does Strelnikova's gymnastics have contraindications?

Despite the high efficiency and popularity of Strelnikova's breathing exercises in our country and abroad, she still has some contraindications:

• Severe pathologies of any organs and systems;

• Acute febrile conditions with high fever;

• Spine injuries and brain contusions;

• Old osteochondrosis of the neck;

• Bleeding of various etiologies;

• High blood, intracranial, or ocular pressure;

• High myopia;

• Glaucoma;

• Acute thrombophlebitis;

• The presence of kidney stones or gallbladder;

• Serious cardiovascular disorders.

You can answer in the affirmative to the question: is the Strelnikova breathing system right for you after a detailed consultation with your doctor.

There were phenomenal cases when this technique, performed in a sparing mode, eased the condition even in bedridden patients!

A set of breathing exercises according to Strelnikova

Before you first master Strelnikova's gymnastics exercises, you need to remember a few basic rules:

1. Beginners should learn to breathe in noisy, active, when the wings of the nose are involuntarily pressed against the septum. A powerful, energetic breath should be akin to clapping your hands. So sharply people usually sniff at the smell of burning when they shout: "Fire!"

2. Exhalation, according to Strelnikova, should be smooth, natural, removing the remaining air through the mouth. In this case, the exhalation should be arbitrary, without any effort. The desire to actively exhale can lead not only to a failure of the respiratory rhythm, but also to hyperventilation of the lungs.

3. Exercises that help to restore correct breathing should be done under the count. Thus, all the elements of the technique will be done correctly, and this will help eliminate disruptions in the rhythm.

4. The maximum effect of the exercises is achieved in the rhythm of the marching step. With regular training, you can reach the top when each element of the activity will be performed in less than a second.

5. The performed movement and inhalation are a single "stroke" of breathing exercises according to Strelnikova. They must be done at the same time, but in no case in turn. It does not matter whether the patient is standing, sitting or lying down. It depends on his condition and the severity of the disease.

6. The number of repetitions of any exercise should be divisible by 4. This is not only a time signature, with the help of which it is easy to calculate the load for a series of exercises, but also half of an eight - it will be used from the second lesson with Strelnikova's breathing technique. On the 4th day, this number will increase to 16, and then to 24 and 32. A rhythm composed of odd values ​​(for example, 3 or 5), according to numerous followers of this unique gymnastics, requires certain skills and significant physical endurance.

7. Between the series of the performed elements of paradoxical breathing exercises, you need to arrange no more than 10-second pause for rest. The class schedule, in this case, will look like this:

1-2 days: 24 approaches or repetitions of 4 breaths with pauses of 7-10 seconds;
3-4 day: 12 sets of 8 breaths and the same pauses;
5-6 days: 6 sets of 16 breaths and 10-second pauses;
7-8 days and later: 3 sets of 32 breaths with identical pauses.

8. In addition to rhythm, it is very important to maintain good spirits and good spirits while doing these exercises. In this way, you can achieve the best effect in improving the body and losing weight, if that is the goal.

For healthy people, Strelnikova's breathing exercises for weight loss suggest starting all exercises with an intensity of 12 sets of 8 breaths each, but every 4 sets to rest for a 10-30-second pause.

After 30 days of training, rest pauses can be gradually reduced to 3-5 seconds, provided that you feel well (slight fatigue and dizziness can occur due to temporary oversaturation of the brain with oxygen, but this condition should normally disappear quickly).

Over time, the body will get used to stress and an abundance of oxygen, it will be easier for you to achieve the desired size. And after that, you can leave a half-hour (or in emergency cases, 15-minute) lesson a day to strengthen immunity and stabilize weight.

All exercises of Strelnikova's gymnastics at the very beginning do not need to be done. Even the basic complex of 12 training episodes must be divided, having mastered the first three sessions, add one more daily to the full complex.

I. "Palms" or "Cams". Turn open palms away from you, and direct your elbows in a bent state vertically down. (This pose is often called the "psychic pose"). We make powerful, noisy breaths, sharply clenching our palms into fists. We repeat 4 times, each time slowly exhaling air. After 4 breaths, we pause for 3-4 seconds. Repeat the entire series 24 times.

II. "Epaulets". I. p. (starting position): stand up straight, feet - shoulder-width apart. Relax your shoulders and raise your head. Clench your hands into fists and place them at waist level. While inhaling, sharply throw your hands down, open your fists and spread your fingers. "Shoulder straps" - the muscles of the shoulders, forearms and hands should feel tension at this moment. The first series - 8 inhalations-exhalations with a 3-4-second pause. The total number is 12 episodes.

III. "Pump or Pump". I. p., As in exercise. No. 2 (you can put your legs wider than your shoulders), lower your shoulders themselves, and stretch your arms along the body. Slowly bend over, imagining a pump or crumpled paper in your hands, inhaling sharply and noisily. Then exhale slowly. The series consists of 8 breaths-bends-exhalations, and the exercise consists of 12 series. Between them, you need to make 3-second pauses.

Add the following exercises one at a time:

IV. "Cat". I. p., As in exercise. No. 2, but we put our feet already shoulders (at a distance of hip-width apart). Relax your shoulders, lower your arms along the body. On a sharp breath, sit shallowly, while simultaneously turning the body to the right side. In this case, we bend our arms at the elbows, and squeeze our fingers into fists. Exhaling, we return to I. p., And then repeat the exercise in a mirror image (with a turn to the left). The total number is 12 series of 8 squat-breaths in each direction.

V. "Hug your shoulders." I. p., As in exercise. № 2. Bend your arms at the elbows and raise them to shoulder level so that the left hand is above the right elbow, and the right hand is above the left. Then, abruptly, together with the inhalation, hug yourself, without crossing or changing hands. One of the brushes will hug the shoulder, the other - the armpit. Exhale slowly when returning to I. p. The session consists of 8 movements-breaths, the total number of approaches (sessions) is 12.

Vi. The Big Pendulum. Exercise, which includes 2 previous ones, and first we perform the movement from the “Pump” exercise, then, without interrupting, we rise and continue the movement from the “Hug your shoulders” exercise. From the outside, this exercise resembles the movement of a pendulum. You need to perform it as much as the previous one, exhalation occurs naturally after inhalation, without any tension.

Vii. "Turns of the head". I. p. - basic, but feet hip-width apart. Perform alternate turns of the head to the right and left, without delaying, in parallel, take sharp breaths. Exhalation occurs involuntarily through a slightly open mouth. The session includes 8 movements-breaths, between them there are pauses of 3-4 seconds. 12 sessions in total.

VIII. "Ears". I. p. - basic. We carry out shaking the head: to the right - we take out the right shoulder, to the left - the left, making noisy breaths with our nose with every movement. Do not lift your shoulders, do not strain your neck and body. Reminds a "tumbler": "Ay-ay-ay!" The number of movements, pauses and sessions as in the previous exercises.

You can proceed to the final exercises from the basic cycle: "Pendulum with the head", "Rolls" and "Steps" when you have completely mastered the simplest first 8.

Respiratory gymnastics A.N. Strelnikova is indicated as a method of prevention and treatment (if there are no contraindications) to most people, including even (under the supervision of a doctor).

As a treatment method: it is performed twice a day on an empty stomach or an hour and a half after any meal.

As a way of prevention: in the morning to invigorate and strengthen the immune system or in the evenings to get rid of the accumulated fatigue.

Respiratory gymnastics according to the Strelnikova method: reviews of experienced

Due to the great popularity of this technique of correct breathing on the Internet and among ordinary readers of brochures, you can find a variety of opinions about the results of the classes:

Maxim warns that you need to pay special attention to contraindications to any of the. The individual characteristics of each organism are different. And mindlessly following ads can get dangerous! Self-prescribing fashionable treatments, no matter how useful they are, can harm your nature.

However, on the advice of doctors, starting with small dosed loads, you can go to more intense ones and get the maximum benefit from saturating the body's cells with oxygen.

Sergei: “... Somehow I came across a brochure with a description of the Strelnikova breathing technique. At that time, there was no Internet in the country. I became convinced of the effectiveness of this gymnastics very soon, but it's a pity that laziness does not allow me to practice regularly. Respiratory gymnastics saves when it "squeezes". And even for that, thanks a lot to her! "

Elena writes that she has been practicing an effective technique for 5-6 years, but from time to time for 2-3 months she takes breaks due to laziness. She likes that when breathing exercises, the diaphragm contracts, the blood is enriched with oxygen, and all vital processes in the body are normalized. It takes only 10 minutes in the morning and after work.

As a result: he is in a great mood, he loves to sing, his voice sounds better, the snot passes in winter, if the stomach, head or something else hurts, then the unpleasant sensations dull or disappear. Metabolism improves, the figure is a wasp waist, muscle tone is strengthened. Advises everyone!

Volzhanka complains that she has long suffered from IHD (vegetative vascular dystonia), to which neurosis has joined due to frequent stress. She was a frequent patient in hospitals, prescribed droppers with vasodilators, but soon everything was repeated.

I became interested in alternative methods of treatment and bought a book by A.N. Strelnikova. Regular exercises without interruptions twice a day for 9-10 months have cured not only nervous, but also colds, chronic diseases. Now she uses this complex only for preventive purposes.

Olga: “… Only 6-7 months instead of exercising in the morning I did Strelnikova's gymnastics. I'm happy with the result! I lost weight, the respiratory system is restored, I feel great! Recommend! "

Nowadays, the popularity of various non-drug methods of treatment has noticeably increased. The world-famous breathing exercises Strelnikova belongs to this method and is positioned as a way to restore the voice. A video of Strelnikova's breathing exercises will help you independently master this method of therapy at home.

A little information

Alexandra Nikolaevna Strelnikova was an amazing opera singer. After she lost her voice, Alexandra Nikolaevna set to work on pedagogy and began to develop a breathing technique.

Until now, many studies and tests of this technique have been carried out, which only proved its uniqueness. With the help of gymnastics, you can not only return the lost voice, but also increase the volume of air in the lungs, prevent many diseases.

Basic principle and positive properties

A significant difference between this set of breathing exercises is that all exercises are performed only while inhaling. It is the inhalation, according to Alexandra Nikolaevna, that is the most important part of gymnastics.

Main mechanism:

• the inhalation should be sharp, noisy and short - three breaths are performed in two seconds during certain exercises that compress the chest;
• voluntary exhalation through the mouth, which is passive, smooth.

It is as if you should not concentrate on the exhale. The body has to throw out all the excess air by itself, automatically.

During the execution of this complex, all parts of the body are involved.

In this case, exercises are performed along with breathing, which helps the body to better absorb the oxygen it receives and accelerate metabolic processes.

As a result of this special inhalation, there is extensive irritation of the receptors on the nasal mucosa. This ensures communication with almost all organs. Thanks to such a wide spectrum of action, exercise helps to get rid of many diseases of almost all systems in the human body.

But the greatest influence is still on the organs of the respiratory system, which is especially important in the treatment of bronchitis, asthma and even banal ARVI.

During inhalation, air is directed to the deepest parts of the bronchi, which ensures that the lungs are completely filled with air. In turn, this helps to normalize the composition of the blood, saturate it with oxygen.

Due to the fact that the breaths are taken together with certain physical exercises, the diaphragm, the strongest muscle, is also included in the work. This also provokes massage of the entire abdominal cavity.

Effects on the body

During the execution, a forced inhalation is used with the involvement of the diaphragm. During training, the main concentration is on the inhalation.

Thanks to the large number of repetitions and regular training, after 12-15 sessions, you can notice a positive result:

• strengthening of the respiratory system and respiratory muscles;
• restoration of respiratory function;
• strengthening the muscles of the chest;
• reduction of intensively deformity of the spine.

The advantage of this complex is the fact that no painful sensations appear either during exercise or after exercise. On the contrary, the body is saturated with oxygen, so a person feels more vigorous, more rested, healthier.

Advantages

Respiratory gymnastics Strelnikova has many advantages. Among them are:

• no need to visit the gym, no costs, no need for additional equipment;
• a minimum of contraindications, as an exception, seriously ill, bedridden people and too young children who simply do not understand the basic principle can be distinguished;
• in addition to the therapeutic effect, training will help get rid of fatigue, increase the tone of the body, help to become more cheerful, improve mood and memory;
• prevention and treatment of colds, which is especially important for children and adults, regardless of age.

With the correct and daily exercise, you can see that the body has become more resistant to various diseases.

Indications

Strelnikova's gymnastics is shown to almost everyone and for any disease. It is absolutely universal and is suitable not only for treatment, but also simply for the prevention of many diseases. It will strengthen the immune system and the entire body, improve the functioning of many systems and help get rid of many unpleasant sensations.

The main indications include:

• , chronic depression, emotional stress and frequent stress;
• stuttering;
• myopia;
• inflammation of the bronchi and lungs;
• asthma;
• rhinitis of acute and chronic forms;
• ARVI;
• , especially this applies to the appearance of seasonal allergic reactions;
• diseases of the organs of the cardiovascular system, including hypertension, vascular dystonia, a history of heart attack or stroke;
• pathological conditions of the central nervous system - epilepsy, frequent headaches and migraines;
• pathology of the organs of the musculoskeletal system (scoliosis, lordosis, s, etc.);
• disorders in the thyroid gland, including frequent hormonal disruptions;
• dermatological problems;
• period of pregnancy;
• smoking abuse.

This is a great workout for the spine, with which you can get rid of stoop, make the body more flexible and plastic. This is a great option for teens who are already dealing with scoliosis or other curvature of the spine.

You can use Strelnikova's set of exercises to restore nasal breathing even after surgery.

There are a lot of positive reviews about Strelnikova's gymnastics, both among patients and among doctors of different specializations. You can combine drug treatment and training, which in combination will significantly speed up recovery and have a positive effect on your health.

Contraindications

Despite the many advantages and the fact that Strelnikova's set of exercises can be performed regardless of age, there are still a number of contraindications.

First of all, this breathing training should be abandoned in acute forms of the disease, which often causes an increased body temperature. The general unsatisfactory condition and severe stages of the disease are also a contraindication.

In the presence of internal bleeding and acute thrombophlebitis, it is not at all worth talking about any training. In the presence of any pathology of a chronic and even more acute form, you must first consult a doctor.

Features of execution

The best way to learn how to do the exercises is to watch Strelnikova breathing exercises. During the execution of the complex, it is important to provide fresh air. It is better to do the exercises outside or on the balcony, or it is good to check the room before doing it.

Basic technique:

• an energetic and sharp breath, in which the chest is in a compressed state;
• inhalation is carried out quickly and noisily through the nose, as if sniffing, and exhalation through the mouth, without any effort;
• synchronous execution of movements together with breaths.

As a preventive measure, it will be enough once a day. If done in the morning, then you can saturate the body with energy from the very morning, and if in the evening - get rid of fatigue during the day.

Video "Strelnikova breathing exercises"

If you want to do Strelnikova's breathing exercises, then below there is a video with detailed explanations of how to perform Strelnikova's breathing exercises. The video will help you perform the complex correctly, saturating your body with oxygen.

If you do not want to waste time on additional explanations, you can watch the video below. It shows the whole complex of breathing exercises according to Strelnikova in 12 minutes.

Video "All exercises of the Strelnikova complex in 12 minutes"

Demonstration video with the performance of all exercises for the Strelnikova complex.

If you want to learn more about this respiratory complex, then below is a video in which Strelnikova's breathing exercises are described in detail, clearly and clearly. It also shows you how to do the exercises.

Video "Complete film about Strelnikova's gymnastics with exercises"

A complete film with explanations about the benefits of Strelnikova's exercises, as well as detailed explanations of how to properly perform the breathing complex in order to achieve a positive effect on the body.