Breathing exercises by Strelnikova (exercises, rules). Breathing exercises: types, how to do, what are the benefits Breathing exercises with Strelnikov print

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

Word from the editor-in-chief

Review

Breathing gymnastics – traditional and Strelnikov

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

Basic set of breathing exercises

Exercise "Palms"

Exercise "Epaulettes"

Exercise "Pump"

Exercise "Cat"

Exercise "Hug your shoulders"

Exercise “Big Pendulum”

Exercise "Turning the head"

Exercise "Ears"

Exercise “Pendulum with head” or “Small pendulum”

Exercise "Rolls"

Exercise "Steps"

How to master Strelnikov gymnastics

Auxiliary set of exercises

Hand exercises

Exercise “Take-off forward”

Exercise “Forward take-off with a squat”

Exercise “Take-off with steps”

Exercise "Take Off"

Exercise “Take-off back with a squat”

Exercise “Take-off backwards with steps”

Exercise “Scissors in front of you”

Exercise “Scissors at the top”

Exercise “Squat scissors”

Exercise "Scissors with steps"

Exercise "Scales"

Exercise “Tilt scales”

Exercise "Twirl"

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

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

Exercise “Wall push-up”

Exercise “Push-ups”

Leg exercises

Exercise "Socks"

Exercise “Circular movements of toes”

Exercise “Prancing with feet”

Exercise “Prancing with your knees”

Exercise "Prancing the hips"

Exercise “Circular movements of the knees”

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

Exercise “Hala Hoop with Knees” (bending over)

Exercise "Twist"

Exercise "Charleston"

Exercise “Big Batman”

Exercise “Batman Squat”

Exercise “Batman with a hug”

Exercise “Complicated Batman”

Exercise “Squatting steps forward”

Exercise “Backward squatting steps”

Exercise for the head and spine

Exercise "Sides"

Exercise "Triple Gimlet"

Exercise “Circular movements of the head”

Exercise “Circular movements of the body”

Exercise "Circular movements of the hips"

Exercise "Gypsy"

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

Exercise "Spring"

Exercise “Raising the pelvis”

Exercise "Metronome"

Exercise "Sit and stand"

Exercise "Wiggle"

Exercise "Pull-up"

Exercise “Steps with the buttocks”

Gymnastics of extreme conditions

Help with exacerbations and acute conditions

How to stop a choking attack

Acute conditions: pumping with double tilts

How to clear your throat

What you need to do to catch your breath faster

Strelnikova breathing exercises for bedridden patients

Exercise “Palms” for bedridden patients

Exercise "Epaulettes" for bedridden patients

Exercise “Hug your shoulders” for bedridden patients

Exercise “Turning the head” for bedridden patients

Exercise “Worm” for bedridden patients

Strelnikov gymnastics on the go

Exercise "Steps"

Exercise "Cat" on the go

Indications for use of the auxiliary complex

Restrictions

Errors when performing Strelnikov breathing exercises

Inhalation quality

Passive exhalation

Correct tempo rhythm

Features of performing Strelnikova gymnastics for various diseases

Chronic runny nose, adenoids, sinusitis

If you have a stuffy nose

About the order of doing the exercises

Adenoids

Sinusitis

Bronchial asthma and bronchitis

Cardiovascular and nervous diseases

Cardiac ischemia

Hypertension

Vegetovascular dystonia

Neuroses, neuritis, depression

Endocrine system diseases

Diabetes

Thyroid dysfunction

Diseases of the musculoskeletal system

Osteochondrosis

Joint diseases

Osteoporosis

Injuries in old age

Femoral neck fracture

Restrictions

Male genital diseases

Prostatitis

Prostate adenoma

Impotence

Varicocele

Cryptorchidism

Infertility

Strelnikov gymnastics and vision

Exercises for snoring

Insomnia

Friends, foes and plagiarists

Don’t torment Strelnikova, gentlemen!

And yet I hope!

Letters from patients

Memories of friends and favorite artists

Anastasia Ivanovna Tsvetaeva, writer

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

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

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

Alexander Anatolyevich Vasiliev (singer)

Tatyana Viktorovna Ovchinnikova

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

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

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

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

Anna Savovna Terekhova (actress)

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

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

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

Expert opinions

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

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

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

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

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

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

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

Conclusions from medical institutions

Parting words to those who hold this book in their hands

Word from the editor-in-chief

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

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

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

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

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

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

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

Olga Kopylova

Chief Editor

publishing house "Metafora"

Review

based on the book by Mikhail Shchetinin

“Breathing gymnastics A.N. Strelnikova"

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

Thousands of patients have confirmed the high effectiveness of Strelnikova’s gymnastics.

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

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

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

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

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

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

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

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

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

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

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

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

On the threshold of Winter I want

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

Without haggling, I’ll pay for everything!

And I will never regret anything!

A.N. Strelnikova

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Official domestic medicine recognized the breathing technique of A. N. Strelnikova only in the 70s of the last century. It was then that Alexandra Nikolaevna received an author’s certificate issued for the development of a new method of treating various diseases. At the same time, Strelnikova Jr. noticed that through breathing exercises you can not only restore your voice, but also get rid of asthma, which often causes hoarseness.

It's worth mentioning. that the history of the recognition of breathing exercises by representatives of official medicine was not as cloudless as it might seem at first glance. For example, it is known that in the 1980s the Ministry of Health decided to begin putting into practice the method of treating patients with various ailments with breathing exercises.

The result of the experiment was not very good. Only a few people in the group were able to recover. As a result, the method of healing the body according to Strelnikova A.N. was considered useless and ineffective. For a long time, Alexandra Nikolaevna then proved that she was right and that the existence and use of the breathing exercises method in medical practice was right.

Alexandra Nikolaevna Strelnikova passed away in her seventy-seventh year. She did not die a natural death, but died tragically. Until the end of her days, she remained a cheerful person full of strength and energy. And Strelnikova directed this internal energy not only to herself, but also to those around her, helping people heal and become healthy, find mental and physical balance.

Currently, Strelnikova’s breathing exercises have become especially widespread in our country. It is popular not only as a healing technique, but also as a way to prevent various diseases. It should be noted that the high efficiency of the technique is also known abroad. Foreign specialists also today include breathing exercises developed by Alexandra Nikolaevna Strelnikova in therapeutic complexes.

The range of diseases that can be cured within a relatively short period of time is vast. There is evidence of how people recovered from such serious pathologies as obesity, stuttering, asthma, chronic bronchitis, tonsillitis, and sinusitis. In addition, using the presented technique, you can overcome nicotine addiction.

It is necessary to preface the description of the sequence of performing special breathing exercises with several general rules that must be followed each time the complex is performed.

Breathing technique rules:

Rule 1. The fundamental principle of Strelnikova’s breathing exercises, as you know, is inhalation. This element should be trained first. When performing exercises, it is recommended to inhale sharply and vigorously. In this case, the inhalation should be short, but strong enough. You should inhale, drawing in air through your nose noisily and actively.

Rule 2. Another component of Strelnikova’s complex of breathing exercises is exhalation. It should be thought of as the opposite of inhalation. Therefore, you need to exhale slowly and smoothly, expelling the air through your mouth. If inhalation requires effort and certain energy costs, then exhalation is characterized by arbitrariness. In this case, there is no need to push the air out of yourself; it should come out freely and unhindered. Often, the desire to exhale actively and energetically leads to a disruption in the breathing rhythm.

Rule 3. All exercises aimed at practicing proper breathing techniques must be performed while counting. This will help you not to lose your rhythm and, moreover, to consistently and correctly complete all the required elements.

Rule 4. Rhythm, which is another important component of the set of breathing exercises, must correspond to the rhythm of the marching step. All exercises should be done at a certain pace. This is important to maintain rhythm and achieve maximum effect. It is recommended to perform each element of breathing exercises in less than a second. This is achieved through persistent and regular training.

Rule 5. In the breathing technique according to Strelnikova. the inhalation and the movement performed form a single whole. They need to be carried out simultaneously, and not one after another. -

Rule 6. All exercises that make up Strelnikova’s breathing exercises can be performed in a standing, sitting or lying position. This is determined by the patient’s condition and the severity of the disease.

Rule 7. The number of repetitions of a particular exercise must be a multiple of four. As you know, a four is the value of one musical measure, the most convenient for performing gymnastic exercises. As the respiratory elements are mastered, this value is increased by 2 times. And this does not happen by chance.

It is believed that the number eight is a symbol of infinity and eternity.

To perform breathing exercises in three and five counts, according to followers of the presented method, significant physical effort is required. And this is only possible with special preliminary preparation.

It is recommended to increase the number of breaths to eight per series on the second day of breathing exercises by A. N. Strelnikova. On the fourth day, this number is increased to sixteen repetitions, then to twenty-four and thirty-two. The maximum number of breaths in one session can reach ninety-six. Thus, the last figure is considered a kind of record, which every student should strive to overcome.

During classes, after performing each series of breathing exercises, you should stop and take a short break. Its duration is no more than ten seconds. So the class schedule looks like this:

First-second day: twenty-four sets of repetitions of four breaths with rest between series of seven to ten seconds.

Third-fourth day: twelve repetitions of eight breaths with a break of up to ten seconds after each series.

Fifth-sixth day: six repetitions of sixteen breaths with a rest after each series of no more than ten seconds.

Seventh-eighth day, etc.: three sets of thirty-two breaths with a break after each series of ten seconds.

Rule 8. You should start studying in a joyful and cheerful mood. This will help increase the effect of gymnastics.

Breathing gymnastics by A. N. Strelnikova, exercises:

Exercise 1. “FISTS”

The presented exercise is the easiest to perform in breathing exercises by A. N. Strelnikova. It can also be called a warm-up element. During its implementation, mainly only the lungs and other organs of the respiratory system, as well as the fingers, work.

To perform this exercise, you must take the following starting position: stand straight, raise your head, straighten your legs and place them shoulder-width apart, place your feet parallel to each other, straighten your arms freely lower along your body. All muscles should be relaxed.

After this, you should take a short, noisy and sharp breath, drawing in air through your nose, and at the same time, with a strong movement, you need to clench your fingers into fists. Next, calmly remove the air through your mouth and at the same time unclench your fists, straightening your fingers. Continue the exercise in the same sequence: quickly inhale and clench your hands into fists - slowly exhale and unclench your fingers, which is accompanied by relaxation of the hand.

The exercise must be repeated at least four times. Next, you need to rest for three to five seconds, then repeat the exercise four times, followed by a rest lasting a few seconds. Do this 24 times.

Exercise 2. “RELOAD THE LOAD!”

To perform this breathing exercise, you need to take the starting position: stand straight, spread your legs shoulder-width apart, place your feet parallel to each other, raise your head, relax and lower your shoulders, bend your arms at the elbows and place them on your waist. Fingers should be clenched into fists. .

On the first count, you need to lower your arms freely along your body, while unclenching your fists, relaxing your hands and inhaling. At the same time, you need to imagine that you need to remove a heavy load from your arms and shoulders. At the moment when the arms are lowered, the muscles of the forearm, shoulders and hands should be strained as much as possible and at the same time, it is necessary to forcefully spread the fingers, imagining that membranes have appeared between them.

Next, you need to take the starting position, placing your hands on your belt, at the same time clenching your fingers into fists and exhaling slowly. As was noted earlier, exhalation should not be sharp and noisy, since it is of secondary importance in gymnastics by Strelnikova A.N., and therefore should occur spontaneously, without any effort. You can’t make him active and energetic. Otherwise, a phenomenon such as hyperventilation may occur, which is extremely undesirable.

The described exercise can be performed in a standing, lying or sitting position. In the first two days, it is advisable to perform twelve approaches of eight breaths, alternating series with breaks of ten seconds. In subsequent sessions, the exercise is repeated according to a given pattern: first, six repetitions of sixteen breaths each, then three series of thirty-two breaths each.

At the moment when you inhale, your shoulders should be tense as much as possible. At the same time, the arm muscles should also be tense. Tense fingers need to be spread wide. You need to take the starting position, exhaling, clenching your hands into fists and placing them on your belt. Next, you need to again take an active and short breath, with some effort, bring your hands down, pointing your clenched fingers into a fist towards the floor and then spreading them out. After this, you need to take the starting position again.

There is no need to open your mouth wide when exhaling. The lips are only slightly unclenched and form a narrow gap through which air is released.

Exercise 3. “LET’S PUMP UP THE BALL”

In order to perform the proposed exercise, you need to take the starting position: stand straight, raise your head, lower your shoulders and straighten, lower your arms freely along your body, place your legs shoulder-width apart, place your feet parallel to each other.

Next, you need to lean forward a little, relax your arms, bring them forward to hang, round your shoulders, lower your head, relax your muscles and at the same time take a sharp and energetic breath, drawing in air through your nose. After this, you should take the starting position and at the same moment exhale weakly only through the mouth or through the mouth and nose. There is no need to exhale, focusing on expelling the air only through the mouth. With the passage of time and mastering the technique of performing the exercise, the ability to exhale correctly will come by itself.

Next, you should again noisily, actively and briefly inhale, tilting the body and relaxing the muscles of the upper body, then exhale and take the starting position: straighten up, raise your head, straighten your shoulders, lower your arms along your body. When performing this exercise, you need to take a strong and sharp breath in such a way as if you were angry with your illness and want to expel it from your body forever.

In order to fully master the technique of performing this exercise, it is recommended to resort to the help of imagination and fantasy. You need to imagine that you need to pump up a rubber ball. In this case, the ball will be a kind of symbol of the disease that needs to be gotten rid of. If you pump a real ball with too much force, it is known to burst. Thus, each breath, symbolizing the entry of air into the cavity of the ball, should be done only with some effort, trying not to overdo it and “tear the ball.”

Another game can become a unique symbol of getting rid of an illness.

At the same time, you need to imagine that you want to enter into a football match with your illness. After completing a series of breathing exercises and after the ball is inflated, you can easily kick it and score a goal into an imaginary goal, thus defeating the disease.

At first glance, it may seem that fantasy is not capable of preventing the development of the disease and leading to recovery. However, the inventor of the breathing exercises method, A. N. Strelnikova, more than once confirmed the possibility of getting rid of an illness with the help of the patient’s internal potential, his psychological disposition for healing. And the main assistants in cultivating optimism were often imagination, self-confidence and the unsolved potential of one’s body.

Returning to the description of the exercise “Pumping up the ball”, it should be said that during the lesson it is necessary to perform twelve repetitions of eight bends while simultaneously bending the body forward and relaxing the muscles of the upper body. Each series should be interrupted with a short rest of ten seconds. Thus, a total of ninety-six inhalations and exhalations will be made.

If you have initial physical training, in the first classes it is recommended to perform six approaches of sixteen breaths each. After each series you need to take a break for a few seconds. There is no point in giving up rest. Otherwise, gymnastics may cause harm rather than benefit.

After the ability to correctly inhale and exhale while simultaneously flexing and extending the torso has been mastered, you can proceed to performing three series of thirty-two inhalations and exhalations in each. As a result, you can get rid of the disease in a fairly short period of time. Then the incoming air and the oxygen contained in it will no longer nourish the disease, but the internal organs and tissues, returning them to life.

As a result, the body will gain elasticity and tone will increase. Oxygen seems to open new paths to the centers, the function of which is to produce the so-called hormones of happiness - endorphins. You will feel joy and optimism, feel the fullness of existence. It is these feelings and sensations that will help you in the future forget about the illness and get rid of it forever.

While doing the exercise "Pumping up the ball" the muscles of the lower back and neck should be relaxed. There is no need to strain them, because the air with which you have to fill the imaginary ball is light and weightless. This exercise can be done in either a standing or sitting position. The main thing is to maintain the given rhythm and tempo. Only under such conditions can a high treatment effect be achieved.

There are partial contraindications for performing the proposed exercise. Thus, it is not recommended to do a deep forward bend in the presence of the following diseases: osteochondrosis, intervertebral hernia, displacement of intervertebral discs, radiculitis, the formation of stones in the bladder, liver, kidneys, hypertension, increased ocular and intracranial pressure. In this case, the hands should be lowered no lower than the level of the knee joints.

It is best to accompany this exercise with a rhythmic march. Then the movements will bring you not only benefit, but also joy. When performing the elements, you should not make excessive efforts. All movements should be smooth and calm.

It is best to conduct breathing exercises in a pre-ventilated room. At the same time, internal organs and tissues will be saturated with fresh air and oxygen, which will spread throughout the body. A special device - an ionizer - will help make the air in the room reserved for breathing exercises.

Exercise 4. “CAT DANCE”

To perform the presented exercise, you need to take the starting position: stand straight, straighten your legs and place them slightly narrower than shoulder width, raise your head, relax your shoulders, lower your arms freely along the body. Next, you need to slightly bend your arms at the elbow joints and clench your fingers into fists, then sit down, simultaneously turning your body to the left side and taking a sharp, active and short breath. Don't be ashamed that it will be too noisy. You need to remember one of the rules of breathing exercises: inhalation should be quite noisy.

After this, you should take the starting position by turning and standing straight, lowering your arms, straightening your legs and at the same moment exhaling slowly. In this case, you can imagine that on the back side of both knees there is a small spring, which during the exercise helps you quickly and at the same time quite smoothly bend and straighten your legs.

Having completed the movements in one direction and taken the starting position, you need to turn to the right, slightly clenching your fingers into fists and squatting, bending your knees slightly. Next you need to take the starting position again. The exercise should be continued, alternately turning the body to the left and then to the right. The back should remain straight, feet pressed to the floor. It is recommended to keep your hands at waist level

Your imagination will help you fully master the proposed movements. When performing the given elements, you need to imagine that you have turned into a graceful and flexible cat that is tracking down a small bird crouched to the left (right) of her, wants to catch it and then eat it.

In fact, the choice of a fantasy, made-up character that will help you master gymnastic movements depends on the individual needs and hobbies of the patient.

The main thing remains its meaning, or rather, its purpose. The fact is that the game form of gymnastics allows not only to interest a person in the movements he performs, but also contributes to psychological healing and psychocorrection.

In other words, by playing the role of a cat who came to the disco to dance and stretch its paws, the patient or patient thus abandons his usual mask - a businessman, a macho, an obstinate wife or an exemplary family man, for a few minutes returns to childhood and receives the energy necessary for life, at the same time freeing oneself from the grip of illness

The “Cat Dance” exercise can be performed standing, sitting, and even lying down. It is carried out in twelve series of eight inhalations and exhalations.

Exercise 5. “TIGHT HUGS”

In order to perform the proposed exercise, which is part of the breathing exercises complex,

according to the method of A. N. Strelnikova, you need to take the starting position: stand straight, raise your head, straighten your shoulders, straighten your legs and place them shoulder-width apart, bend your arms at the elbow joints, lift them and place them in front of you at chest level, with your palms facing the floor , after which, with some effort, you should clench your fingers into fists and spread your arms the width of your fist.

Without crossing, you need to put your hands as far behind your back as possible, holding one under the armpit and the other over the shoulder, while simultaneously taking a sharp and noisy breath. After this, return your hands to their original position and at the same moment exhale lightly and slowly. It is worth noting that in order to exhale in this position, there is no need to make any effort. It is produced spontaneously when the arms are extended and as a result of the subsequent expansion of the chest.

Having returned to the starting position, you immediately need to repeat the movements and again take a noisy breath, and then spread your arms and exhale. Your arms should be placed far behind your back, keeping them parallel to each other. Continue the exercise according to the proposed scheme: put your hands behind your back and inhale - take the starting position and exhale.

This exercise is performed during the first gymnastics lessons, divided into twelve approaches of eight breaths. In the future, as you master the movements and proper breathing skills, the number of series is reduced to six, and the number of inhalations and exhalations is increased to sixteen. At the last stage of mastering the exercise, the number of series is three, and throws are thirty-two. After completing the repetition of the next series, it is recommended to take a break of a few seconds. You will be able to set your own breathing record and achieve the so-called Strelnikova hundred, which corresponds to ninety-six in conventional terms.

After this exercise has been completely mastered and all the movements performed seem easy to perform, the elements can be complicated by adding tilts of the head back. You need to tilt your head at the moment when you inhale. Movements performed by the head should not be too sudden to avoid injury.

In order to perform the exercise correctly, you need to imagine that your head is tilting back by straightening the spring connecting it and your elbows. Thus, at the moment when the hands go behind the back and press the invisible button, the head is gently pulled back. The gaze should be directed upward to the ceiling.

When performing an exercise supplemented by tilting your head back, it is important to ensure that you inhale correctly. It, as has already been noted many times, needs to be made sharp and noisy. Listen carefully to the heroes of numerous action films at the moment when they take part in fist fights. Having received a blow to the jaw, the character invariably throws his head back, saying:

"Ha!". You need to do the same if you want to learn how to breathe frequently and actively and master the breathing technique of A. N. Strelnikova.

Breathing exercises will never become a source of joy and, as a result, healing if all the exercises are carried out unemotionally, with boredom in the eyes and in the soul.

Active turns of the body, raising the arms and inhaling should be accompanied by a joyful mood, optimism, faith in a happy and cloudless future, and freedom from the disease. Thus, the essence of the method developed by A. N. Strelnikova is not only physical self-improvement, but also psychological restoration, the revival of the human spirit.

When performing the “Tight Hugs” exercise, you do not need to spread your arms too wide. In this case, the right and left hands need to be held on top alternately. However, their position can be changed only after completing the movement and assuming the starting position. The back should remain straight during the exercise.

The proposed exercise can be performed in a standing, sitting or lying position. If one or the other hand is seriously injured, it is recommended to begin mastering the movements with two series, alternating with a break of ten seconds. Gradually, the number of approaches should be increased to “one hundred Strelnikova” - ninety-six inhalations and exhalations.

Exercise 6. TILTING FORWARD AND BACKWARD

In order to perform this exercise, you first need to take the starting position: stand straight, straighten your legs and place them shoulder-width apart, place your feet parallel to each other, lower your arms freely along your body, raise your head, straighten your shoulders.

Bend slightly forward, bring your arms in front of you, holding them at knee level, and at the same time take a sharp and short breath, then rise, making a passive and slow exhalation. Without stopping, bend your arms at the elbow joints, place them in front of you and behind your back, bending slightly at the lower back. Trying to keep your arms parallel, again take an energetic and short breath. Then take the original position and exhale at the same time.

Continue in the same way: bend forward, throw your arms in front of you and take a sharp breath - return to the starting position and exhale passively - put your hands behind your back, bend a little at the lower back and inhale forcefully - take the starting position. You can make the exercise more difficult by carefully tilting your head back during the second inhalation and placing your hands behind your back.

While performing the presented exercise, you can imagine yourself as a pendulum, which, swinging back and forth, makes all the parts of a large mechanism work. It will certainly help restore the functioning of such a mechanism as the human body. It is only important to fulfill the main condition - to conduct classes regularly and do the exercises diligently.

While bending forward and backward, you need to keep your back straight. There is no need to lean forward too low or bend your lower back too much. In the first case, you can only bend over, leaving your hands at the level of your kneecaps. The rhythm and tempo of inhalation and exhalation are more important in the breathing exercises of Strelnikova A.N.

Bends forward and backward can be performed in either a standing or sitting position. In the first classes, it is recommended to repeat eight series of twelve inhalations and exhalations. In the future, the number of approaches should be reduced to three, and the number of movements in each series, on the contrary, should be increased to thirty-two. In this case, the load must be increased gradually, as you master the skills of proper breathing, from lesson to lesson.

Exercise 7. TURNING THE HEAD LEFT-RIGHT

To perform the proposed exercise, you need to take the starting position: stand straight, straighten your legs and place them slightly wider than your shoulders, lower your arms along your body, relax your fingers, raise your head, straighten your shoulders, tighten your abdominal muscles, straighten your back.

Next, you need to turn your head to the left side and at the same time take a sharp and short breath, then take the starting position and exhale slowly. Then, without stopping, you should turn your head to the right and at the same moment inhale noisily, take the starting position and exhale calmly

While performing the proposed exercise, the neck muscles should be relaxed, and the shoulders and upper body should remain motionless.

It is necessary to begin classes with eight series, each of which includes twelve inhalations and exhalations. In the future, the number of approaches should be reduced to six, and the number of movements performed in one series, on the contrary, should be increased to sixteen. Continue in the same way until the number of series is equal to three, and the number of inhalations and exhalations reaches thirty-two. This is how the already mentioned “Strelnikova hundred” is achieved, equal to ninety-six.

Exercise 8. TILTING THE HEAD LEFT-RIGHT

To perform this exercise, first of all, you need to take the starting position: stand straight, raise your head, straighten your shoulders, lower your arms freely along your body, straighten your legs and place them shoulder-width apart, place your feet parallel to each other. When performing the exercise, you should lean on your full foot. The abdominal muscles need to be tensed and the buttocks squeezed.

Then you need to tilt your head to your left shoulder and at the same time take a short, noisy and sharp breath, and then slowly return to the starting position, exhaling smoothly. Next, without stopping the movement, you should tilt your head to your right shoulder and at the same moment inhale sharply. After this, take the starting position, exhaling smoothly.

Continue the exercise according to the proposed scheme: tilting the head to one side and inhaling - returning to the starting position and exhaling, tilting the head to the other side and inhaling again - starting position and voluntary exhalation. The movements performed in the presented exercise should resemble continuous shaking of the head from side to side of a Chinese dummy. It is also similar to the head movements of adults at moments when they scold the baby for some offense. When performing this exercise, only the neck muscles should be involved in the work. The arms, body and legs remain motionless. It is recommended to start classes with twelve approaches of eight movements. Then you can proceed to six series of sixteen inhalations and exhalations. After fully mastering the technique, the exercise can be divided into three approaches of thirty-two movements each.

Exercise 9. TILTING THE HEAD FORWARD AND BACKWARD

In order to correctly perform this exercise, you need to take the starting position: stand straight, raise your head, tighten your abdominal and buttock muscles, lower your shoulders and slightly spread them, relax your arms and lower them freely along your body, straighten your legs and place them shoulder-width apart. The weight of the body should fall on full feet, placed parallel to each other.

Then you need to tilt your head down, trying to get it as close as possible? chin to chest, and at the same time take a sharp and noisy breath. After this, you need to take the starting position, exhaling voluntarily. Next, without stopping the movement, tilt your head down and again take an active breath. Returning to the starting position, exhale slowly and smoothly.

When performing this exercise, only the neck muscles should be tense. Arms, legs and body should be left relaxed and motionless. You should not focus on exhalation. It should be remembered that its main characteristic, according to the developer of the method, A. N. Strelnikova, is spontaneity.

Head movements should be smooth and soft, unsharp. Otherwise, muscle tissue may be injured. In addition, tilting the head too quickly and sharply is not recommended for persons suffering from diseases such as osteochondrosis, traumatic brain injury, hypertension, increased intraocular or intracranial pressure, etc. More important in this case is maintaining the correct rhythm and tempo of breathing.

If dizziness occurs while performing the proposed breathing exercise, it is best to do it in a sitting position rather than standing. However, you shouldn’t give up classes altogether. Over time, through regular training, the blood vessels will fill with oxygen, become stronger, and you will no longer feel unpleasant symptoms.

In the first few sessions, it is recommended to tilt the head back and forth in twenty-four series of four movements each with a break of a few seconds. In the future, the number of approaches can be increased to eight, twelve inhalations and exhalations, then, respectively, to twelve and eight. As you master the technique of frequent and shallow breathing, it is recommended to reduce the number of series to six, and, on the contrary, increase the number of movements to sixteen

At the final stage of preparation, the number of series should be three, and the number of inhalations and exhalations should be thirty-two.

Modern healers, who consider themselves adherents of the theory of respiratory gymnastics by A. N. Strelnikova, claim that it is possible to get rid of the disease forever only if the number of inhalations and exhalations performed in one session is three to four hundred.

The number of breaths corresponding to two thousand is considered a kind of respiratory record. Of course, focus on such numbers

should not be beginners at all, but those who have completed a preliminary training course and have been practicing breathing exercises for a fairly long period of time.

Exercise 10. “FUNNY DANCE”

To perform this breathing exercise, A. N. Strelnikova needs to take the starting position: stand straight, raise your head, straighten your shoulders, relax your arms and lower them freely along your body, straighten your legs and connect them, spread your toes slightly.

On the first count, you should take a small step forward with your left leg, bend your legs slightly at the knee joints and squat down, transferring your body weight to your left leg and placing your right one high on your toes, bend your arms at the elbows, put them in front of you, move them to the left side and at the same time sharply and inhale noisily, and then return to the starting position, accompanying the movements with a spontaneous exhalation.

After this, you need to step forward with your right foot, bend your legs at the knees and sit down, transfer the weight of your body to your right leg, raise your left heel high, move your arms slightly bent at the elbow joints to the right side and at the same moment take an active and energetic breath. Returning to the starting position, exhale.

The presented exercise continues according to the same pattern: step forward with one note, bend your arms and move them to the same side, transfer your body weight to the supporting leg, take a sharp breath - the starting position and exhale, step forward with the other leg, transfer your body weight to it, lift arms bent in the opposite direction, noisy inhalation - starting position and voluntary exhalation.

At the moment when it is necessary to return to the starting position, the leg in front should be straightened, and the opposite leg should be slightly bent at the knee joint. It is recommended to exhale simultaneously with straightening the leg. Exhalation, as has been noted more than once, should be passive and weak.

The presented exercise should begin with twelve series of eight movements, then six series of sixteen movements each. At the end of the approach, a short break is taken, which should last no more than ten seconds.

It is recommended to accompany the implementation of the presented exercise with emotions and even some aggression, which should be directed not at yourself or others, but at your illness. Many, carrying out the movements described earlier, imagine themselves fighting in the ring with an invisible opponent who symbolizes the disease. It is worth noting that such fantasies only help to increase the effectiveness of breathing exercises, relieve the symptoms of the disease in the shortest possible time and stop its development.

Exercise 11. “STEP FORWARD”

In order to perform the proposed exercise, you first need to take the starting position: stand straight, raise your head, straighten your shoulders, lower your arms freely along your body, straighten your legs and put them together, spread your toes slightly. The weight of the body should be on the full foot.

With a strong movement, you need to bend your left leg at the knee joint, pull it towards your stomach, bend your right leg slightly at the knee, sit down and at the same time take a sharp and noisy breath. Then you need to lower your left leg, at the same moment spontaneously exhaling.

Next, you need to bend the knee, put it forward and forcefully pull your right leg towards your stomach, while the left leg needs to be slightly bent at the knee joint, sit down and at the same moment take an active and energetic breath. Returning to the starting position, lower your right leg and exhale slowly.

The exercise continues according to the presented scheme: raise one leg and inhale - lower the leg and exhale - raise the other leg bent at the knee and inhale sharply - return to the starting position and exhale voluntarily.

During gymnastic elements, you need to keep your back straight and maintain correct posture. The chest should be brought forward slightly. Your arms can be left free or, slightly bent at the elbow joints, raised and held at waist level.

For those who suffer from severe diseases of the cardiovascular system (hypertension, increased ocular or intracranial pressure, coronary disease), bone pathologies, etc., sudden movements are not recommended.

It is necessary to begin performing this breathing exercise by performing twelve series of eight movements. In the future, the task can be complicated by performing six sets of sixteen movements. After mastering the necessary skills of strong and shallow breathing, the exercise can be performed in three series of thirty-two inhalations and exhalations, thus achieving “one hundred or Strelnikova” - ninety-six movements.

Exercise 12. “STEP BACK”

In order to perform the proposed exercise, you need to take the starting position: stand straight, raise your head, relax your shoulders and straighten your arms, lower them freely along the body, straighten your legs and connect them, spread your toes slightly. The abdominal and buttock muscles should be tense.

It is necessary to raise the left leg bent at the knee joint, take it back, pressing the heel to the buttock, slightly bend the right leg at the knee, sit down and at the same time take a sharp and noisy breath. Next, you should return to the starting position, exhaling calmly. After this, you need to bend your knee and move your right leg back, again pressing your heel to your buttock, at the same time slightly bend your left leg at the knee joint, sit down a little and take a short and active breath. Then you should take the starting position, accompanying the movements with spontaneous exhalation.

Continue performing the presented exercise according to the following scheme: bend and move back one leg, sit down and take a noisy breath - take the starting position and exhale - lift and move back, pressing the heel to the buttock of the same name, the other leg and at the same time take a sharp breath - take the starting position and exhale voluntarily. While inhaling, all movements should be active and strong; while exhaling, on the contrary, they should be passive and smooth.

At the initial stages of mastering the proposed exercise, it is recommended to carry out twelve approaches of eight inhalations and exhalations, then six series of sixteen movements. Subsequently, the load is increased to three approaches of thirty-two movements each. At the end of the series, it is advisable to take a break of no more than ten seconds. Having returned to the starting position, you should not stop, but immediately begin the next movement.

The effort with which all movements are performed may be limited in the presence of certain diseases. These include the following: hypertension, increased intraocular and intracranial pressure, urinary and gallstone diseases, injuries to the bones of the extremities, etc. At the same time, there is no need to raise the leg too high during this exercise. It is important to maintain the desired pace and rhythm of breathing.

Useful tips for beginners

First of all, when starting breathing exercises, you need to have an accurate idea of ​​the purpose of such training. Most often, people resort to breathing exercises developed by A. N. Strelnikova only in case of the development of any serious illness. Thus, breathing exercises become a kind of magic wand that allows you to get rid of the disease and restore strength not only physical, but also spiritual and psychological.

The purpose of practicing breathing exercises according to the Strelnikova method is, therefore, first of all, to throw off the burden of the disease and expel it from your body forever. When performing exercises, you should imagine yourself in the ring, where your opponent is an illness. This is what you must defeat with the help of special movements carried out at a certain pace and with a given rhythm.

Many patients who turn to the breathing exercises of A. N. Strelnikova try to recover in one day, diligently performing all the exercises with maximum effort. Of course, the result of such work is overwork and overload of the body, which, of course, leads to disruption of its functioning.

As a result, the patient does not receive the expected effect; moreover, he begins to feel that his condition is worsening. In fact, the reason for this turns out to be not breathing exercises at all, but excessive zeal. It is recommended to start gymnastics classes with minimal load, and then gradually perform increasingly complex movements that require significant energy expenditure.

No less important component of breathing exercises than physical training is psychological training. The singer and teacher Alexandra Nikolaevna Strelnikova herself has said more than once that all classes are aimed at achieving spiritual satisfaction. All movements included in the gymnastics complex should be enjoyable and bring joy. Otherwise, the classes will not be effective enough.

Some “experienced” patients may smile skeptically after reading the above recommendations. “My ulcer does not interfere with my life, and we have already gotten used to the allergies of my wife and children...” - this is what they say. However, we want to warn such people. We are sure that a few more years will pass, and you will not be able to tolerate severe pain in the epigastric region. And periods of exacerbation of allergies in children will become more frequent and prolonged and will eventually take the form of asthmatic attacks.

If you are indifferent to your own fate and the fate of your own children, then you can not strain your body and mind and continue to spend time lying on a comfortable, soft sofa, looking at the TV and holding the constant can of beer or tonic in your hand. In this case, breathing exercises really won’t help you... Just don’t forget that life is fleeting and you shouldn’t be idle. You need to cherish every minute, especially since those minutes have a really high cost.

If you want to use breathing exercises by Strelnikova A.N. as a means of healing, you do not need to change the sequence of exercises at your discretion. It is recommended to start mastering the complex with simpler and uncomplicated movements in terms of technique, presented in the exercises “Fists”, “Drop the load!” and “Let’s pump up the ball.” In the first classes, “Fists” must be carried out in no more than twenty-four series of four times. The next two exercises are “Drop the load!” and “Pump up the ball” - need to be performed eight times in twelve approaches.

After two sessions, the load can be increased slightly - repeat sixteen inhalations and exhalations in six approaches. In this case, the duration of the lesson will not exceed fifteen minutes. In the next two days, it is necessary to supplement the gymnastic complex with the “Cat Dance” exercise. The first three exercises are “Fists”, “Drop the load!” and “Pump up the ball” - this time should be performed in six sets of sixteen movements, and the last one - “Cat dance” - eight times in twelve series.

Moreover, the total number of inhalations and exhalations at this stage of training is four hundred. Consequently, the beginning of healing processes in the body has been made. The main thing is not to stop there and continue to do breathing exercises regularly. It was noticed that objective improvement in the patients’ condition occurs only after a month of training aimed at mastering the skills of frequent and active breathing.

Five to seven days from the start of classes, you can include the “Tight Hugs” exercise in the complex. To do this, you should perform no more than 8 movements in twelve approaches. Subsequently, the number of approaches is reduced to six, and the number of inhalations and exhalations, on the contrary, is increased to sixteen. At the same time, you should start doing it with bending back and forth, as well as turning your head and tilting your head. First, they are done in eight series of twelve inhalations and exhalations.

As you develop proper breathing skills, it is recommended to include such complex exercises as “Happy Dance”, “Stepping Forward” and “Stepping Backwards”. They begin to be performed by performing the maximum number of series and the minimum number of movements. Thus, the full range of breathing exercises will be available for twenty-two days.

Ultimately, the number of inhalations and exhalations performed in one series will be thirty-two. That is, it is possible to achieve “Strelnikova’s hundred,” equal to ninety-six, which we mentioned earlier. In this case, the duration of classes will not exceed half an hour. At your own discretion, you should not change the scheme for mastering the exercises of the presented gymnastic complex. It is important to correctly distribute the force load on the body. Only then will he get used to it and be able to adapt, which will lead to high training results and achievement of maximum effect.

It is worth noting that during gymnastics you should not choose exercises and perform only those that, for one reason or another, are more to your liking. It is necessary to regularly influence all organs and tissues of the body through the movements specified in the description of all tasks. The fact is that during breathing exercises and during a certain exercise, specific internal organs and tissues are affected. If at least one of the exercises remains unfulfilled, this means that any organ has not received oxygen. As a result, various disturbances in its functioning may occur.

As noted above, breathing exercises can be performed not only in a standing position, but also in a sitting or lying position. If, after performing any movement, severe dizziness or a feeling of worsening of the condition appears, this means that the exercise was done incorrectly, without following the necessary recommendations. You should inhale after completing the movement. The exhalation should be calm and passive. Otherwise, the possibility of developing pulmonary hyperventilation is likely, which often leads to unpleasant symptoms.

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

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

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

Results and benefits for the body

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

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

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

Respiratory system diseases

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

Skin diseases

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

Nervous disorders and diseases of the central nervous system

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

Diseases of the vascular system

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

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

Gymnastics rules

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

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

Introductory lesson

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

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

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

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

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

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

Full complex

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

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

Pump

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

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

Cat

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

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

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

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

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

Turns

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

Ears (Chinese dummy)

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

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

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

Rifles

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

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

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

Steps (rock and roll)

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

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

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

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

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

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

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

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

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

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

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

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

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

Modern medicine has long proven that a complete oxygen saturation of the body can relieve a person of excess weight and help cope with some serious diseases.

Based on the characteristics of the human body, using breathing to fight diseases, various methods of a healthy lifestyle and recovery from illnesses have been developed. For example, in the West, breathing exercises were implemented in the areas of a healthy lifestyle “oxysize” or “bodyflex”, and in the East the fashionable movement “qigong” appeared.

Initially, Strelnikova’s breathing exercises were intended to restore her singing voice, and she coped with this very well. And later, when people began to notice positive changes in other aspects of health, after carrying out these breathing exercises, Strelnikova’s breathing exercises began to be used to treat many diseases. And, not surprisingly, it really helped to recover from them and became an effective means of combating many human ailments. Subsequently, it gained wide popularity and was even recognized by the Ministry of Health of the Union, and Strelnikova received a document confirming copyright for the developed methodology.

The main feature of breathing exercises was special breathing technique - vigorous inhalation and passive exhalation.
As when sniffing, the air should be inhaled through the nose quickly and noisily, and exhaled through a half-open mouth, trying not to strain at all. An important point of the technique is that all gymnastics movements must be performed together with exhalations. With this strategy, muscles become more resilient and strengthen faster. Like many other types of gymnastics, all movements are counted at the same pace, calmly but energetically.

Movements - breaths of air should take place in multiple series (for example, from 4 to 32 times). And between such series of exercises, short pauses are made - about 3 to 5 seconds, for a short rest. The full complex of Strelnikova’s gymnastics consists of more than a dozen different exercises, but only a few of them are considered the main ones.

In this article we will not dwell in detail on all the breathing exercises according to Strelnikova, but will consider the positive and negative aspects of its use.

Indications and contraindications, benefits and harms of Strelnikova gymnastics

In fact, breathing exercises according to Strelkova, if done correctly and subject to good health, have no contraindications. However, each of us is worried about something, and sometimes we suffer from some kind of ailment. Therefore, this gymnastics, like any effect on the body, must be treated with caution. Let's find out what indications and contraindications, benefits and harms Strelnikova's breathing exercises can bring and in what cases this most often happens.

Breathing exercises according to Strelnikova are not prohibited during a normal pregnancy. Most often it is used as a preventive technique against respiratory diseases, especially in children. With the right approach, it can cure asthma in children, as evidenced by many positive reviews on the Internet, in print media and on television. She copes best with this disease.

Also, according to many active followers of Strelnikova, gymnastics helps with:
— respiratory tract diseases;
- heart and blood vessels;
— musculoskeletal system and nervous system;
- genitourinary system;
- digestion; thyroid gland
- allergies; viruses; obesity; snoring; curvature of the nasal septum; diabetes mellitus; anemia; nicotine addiction; stuttering.

Contraindications and possible harm of breathing exercises

If you suffer from chronic diseases, you should practice breathing exercises very carefully. At first, the intensity of exercise should be minimal, and then increase.

It is important to gradually increase the load in order to reach a good pace without harm to health. The main thing to remember is that incorrectly performed exercises can bring harm, not benefit. In addition, at the beginning of the lesson, you should rest more often in between approaches. When the body is not yet accustomed, it is difficult for it to cope with increased loads and the results of deep active breathing.

Harm from gymnastics can occur in the following cases:
— osteochondrosis of the upper spine;
- spinal and head injuries;
- acute thrombophlebitis;
- internal bleeding;
- increased pressure (arterial, ocular, intracranial);
- high body temperature.
You should also not smoke during periods of gymnastics.

Advantages of Strelnikova gymnastics , as an independent method of healing and getting rid of diseases, consists of an overall positive effect on the body. The body's organs are saturated with oxygen much more than in ordinary life, metabolism and blood circulation improve. Most often, gymnastics normalizes breathing, restores the strength of the vocal cords, calms the nerves, gets rid of allergies and bronchial asthma, develops the lungs and strengthens muscles, lowers blood pressure and relieves pain during various attacks.

Despite the majority of positive reviews from the use of breathing exercises on oneself, there are also negative examples of its use. Certainly, Most often, harm from gymnastics occurs in people whose bodies cannot tolerate respiratory stress. or has an individual intolerance to breathing techniques. In some negative cases of its use, people were not familiar with the contraindications and, while doing gymnastics, caused themselves some harm.

To prevent gymnastics from causing harm, it is best to consult with your doctor before exercising. . Only he knows the characteristics of your body and can clearly answer whether you should try this method of self-medication. In any case, Strelnikova’s breathing exercises have brought many benefits to different people around the world, so many people use it on themselves and recommend it to others.

Be healthy!

Nowadays, the popularity of various non-drug treatment methods has increased markedly. Strelnikova’s world-famous breathing exercises belong precisely to this method and are 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 took up pedagogy and began developing a breathing technique.

Until today, 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 regain your lost voice, but also increase the volume of air in your lungs and 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. Inhalation, according to Alexandra Nikolaevna, is the most important part of gymnastics.

Main mechanism:

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

There is no point in concentrating on exhalation. The body must expel all excess air 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 better absorb the oxygen it receives and speed up metabolic processes.

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

But the greatest impact is still on the organs of the respiratory system, which is especially important in the treatment of bronchitis, asthma and even common 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 and saturate it with oxygen.

Due to the fact that inhalations are made along with certain physical exercises, the diaphragm, the strongest muscle, is also included in the work. This also provokes a massage of the entire abdominal cavity.

Impact on the body

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

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

• strengthening the respiratory organs and respiratory muscles;
• restoration of respiratory function;
• strengthening the chest muscles;
• reduction of intense spinal deformation.

The advantage of this complex is the fact that there is no pain either during the exercises or after the workout. On the contrary, the body is saturated with oxygen, so a person feels more alert, more rested, and healthier.

Advantages

Breathing exercises by Strelnikova have many advantages. Among them are:

• no need to visit the gym, no costs, no need for additional equipment;
• a minimum of contraindications; exceptions include seriously ill people, bedridden people and very young children who simply will not understand the basic principle;
• in addition to the therapeutic effect, training will help get rid of fatigue, increase the tone of the body, help you become more alert, improve your mood and memory;
• prevention and treatment of colds, which is especially important for children and adults, regardless of age.

With proper and daily exercise, you will notice that the body has become more resistant to various diseases.

Indications

Strelnikova’s gymnastics are indicated for 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;
• acute and chronic rhinitis;
• ARVI;
• , this especially applies to the occurrence of seasonal allergic reactions;
• diseases of the cardiovascular system, including hypertension, vegetative-vascular dystonia, a history of heart attack or stroke;
• pathological conditions of the central nervous system - epilepsy, frequent headaches and migraines;
• pathologies of the musculoskeletal system (scoliosis, lordosis, etc.);
• disorders of the thyroid gland, including frequent hormonal disruptions;
• dermatological problems;
• pregnancy period;
• smoking abuse.

This is an excellent workout for the spine, with which you can get rid of stoop and make the body more flexible and flexible. This is an excellent option for teenagers who are already faced with the problem of 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 various specializations. You can combine drug treatment and training, which together 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 exercise should be abandoned in acute forms of disease, which often causes elevated body temperature. General unsatisfactory condition and severe stages of disease are also contraindications.

In the presence of internal bleeding and acute thrombophlebitis, there is no need to talk about any training. If you have any chronic or even more acute pathology, you must first consult with your doctor.

Execution Features

The best method to learn how to do the exercises is to watch a video of breathing exercises according to Strelnikova. It is important to provide fresh air during the complex. 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:

• energetic and sharp inhalation, in which the chest is in a compressed state;
• inhalation is carried out quickly and noisily through the nose, as if sniffing, and exhalation is carried out through the mouth, without any effort;
• synchronously perform movements along with inhalations.

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

Video “Strelnikova’s 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 don’t want to waste time on additional explanations, you can watch the video below. It shows the entire complex of breathing exercises according to Strelnikova in 12 minutes.

Video “All exercises of the Strelnikova complex in 12 minutes”

Demonstrative video with all the exercises performed in the Strelnikova complex.

If you want to learn even more about this breathing complex, then below is a video that tells in detail, clearly and clearly about Strelnikova’s breathing exercises. It also shows you how to do the exercises.

Video “Full 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 correctly perform the breathing complex in order to achieve a positive effect on the body.