Six breathing exercises. Breathing exercises. How to normalize the breathing process

• Types of breathing
• YOGA
• BODYFLEX
• BUTEYKO BREATHING SYSTEM
• REBEFING
• VIVATION
• HOLONTROPIC BREATHING

The first thing a baby does after birth is take a deep breath. The lungs expand and the baby makes its first cry. This is a good sign, indicating that the baby was able to survive childbirth and is entering a new life. After this, he does not stop breathing until his death. Breathing is a natural process. We take deep breaths of fresh air, hold our breath when there are unpleasant odors or under water. Suspenseful moments in movies or books make us hold our breath. Or we try not to breathe during the first kiss. However, in ordinary life, people do not pay attention to how they breathe. The process goes on by itself as it should. But correct breathing can bring our body to harmony, get rid of obesity, from multiple diseases. This is a whole science that needs to be learned. There are several breathing practices. If you master them, you can get rid of spiritual and physiological problems. It's amazing that something as natural as breathing can change our lives so much.

Benefits of breathing exercises

It is impossible to live long without breathing. Our ancestors also correlated this process with the soul. And the word “breath” itself is similar to the word “soul”. It is breathing that connects our spiritual state with physical embodiment. It is breathing that allows us to understand our psyche. Based on this connection, they help achieve harmony between body and soul. If you learn to breathe correctly, you can recover from many diseases. These include diabetes mellitus, cardiovascular diseases, and sexual dysfunction. Naturally, breathing practices can improve the performance of the respiratory organs. Another positive quality of exercise is opportunity to lose weight. Many girls who are overweight have been able to lose extra pounds thanks to proper breathing. Unfortunately, most people do not take this process seriously and do not believe in the benefits of breathing exercises. But the results of proper breathing are simply stunning.

Types of breathing

To obtain oxygen and release carbon dioxide, we use the respiratory organs - the nasal cavity, trachea, bronchi, lungs, etc. Sometimes some organs perform the function of others, for example, with a runny nose, when the nose is stuffy, we inhale air through the mouth. Although we use the same set of organs in the respiratory system, we breathe differently. Breathing can be:

YOGA

Yoga is a system of exercises that allows a person to learn to control the spiritual and physiological functions of the body. This system operates with the concept of “prana”. The Vedas and Upanishads, the oldest Hindu texts, speak about prana. There is food and breathing prana that allows you to maintain human life. Breathing exercises in yoga are called Pranayama - the fourth level of Ashtanga yoga. With the help of breathing you can learn to control prana.

Yoga technique is mixed or full breathing. It is characterized by the opening and ventilation of the lungs. Breathing practice allows you to achieve the following results:

• excellent ventilation;
• saturating the body with oxygen;
• decreased blood pressure;
• improvement of metabolism;
• restoration of the nervous system;
• boosting immunity.

Moreover, when performing breathing practice, your body is filled with life-giving prana, you gain balance and harmony.

First you need to sit cross-legged, facing north (south for women), close your eyes and straighten your back. The hands are on the knees, and the fingers are collected in Jnani mudra. First, exhale deeply so that the air completely leaves your lungs. You need to start with abdominal breathing. To do this, stick your stomach out. Feel the lower part of your lungs opening. Then comes the middle breath - the chest rises, air fills the middle part of the lungs. After this, raise your shoulders and fill the upper part of your lungs with oxygen. In this case, the stomach needs to be pulled in a little. As you exhale, your shoulders and chest drop. The breathing itself should be smooth and uniform. You should not make any effort or strain your internal organs. Feel which muscles work during each stage of breathing. Focus on prana, the life-giving energy that fills your body with every breath. The breathing exercise includes 3-14 complete inhalation-exhalation cycles.

BREATHING GYMNASTICS A.N. STRELNIKOVA

Breathing exercises are a set of exercises that can combat many ailments. Among them are bronchial asthma, cardiovascular diseases, central nervous system diseases, and deformities of the spine or chest. Strelnikova’s technique is based on gas exchange. A larger volume of air enters the lungs than usual, so gas exchange in the blood is stimulated. The exercises involve not only the respiratory system, but also the diaphragm, head, neck, and abdominals. Gymnastics involves the entire body, which is why its beneficial effect is so great.

Strelnikova’s set of exercises is quite extensive. We will give three introductory exercises as examples.

• "Palms"

Breathing resembles clapping your hands. You need to take 4 breaths through your nose and exhale through your mouth. The inhalation should be noisy and deep, and the exhalation should be imperceptible and quiet. Every 4 breaths there is a pause of 3-5 seconds. Then the exercise is repeated. When inhaling, you need to clench your hands into fists; while resting, your hands are lowered. In total, you should do 24 exercises of 4 breaths. The shoulders and stomach do not participate in breathing. This exercise may cause slight dizziness. Then the pause between approaches should be increased to 10 seconds.

This exercise involves 8 breaths in a row, without stopping. After the inhalations, there is a short break of 4-5 seconds, after which the exercise is repeated again. “Epaulettes” are performed standing, hands should be pressed to the stomach. Fingers clenched into fists. As you exhale, make a sharp push with your hands to the floor without using your shoulders. Your arms should be fully straightened. During exhalation, the hands are again pressed to the stomach. The exercise must be repeated 12 times for 8 breaths.

• "Pump"

The exercise must be done standing. We bend towards the floor. In the middle of the tilt, inhale through the nose, which ends along with the tilt. Then you need to straighten up, bend over again and inhale. The exercise is performed 12 times with 8 breaths. After each figure eight, rest for 4-5 seconds.

Strelnikova’s gymnastics also includes other exercises that involve the legs, neck and head. Some exercises need to be done standing, others can be done while sitting. have an amazing effect on the body, but you should not overdo it. Be sure to take breaks between approaches, otherwise gymnastics can only do harm.

BODYFLEX

This technique is incredibly attractive to women. After all, she allows lose extra pounds without resorting to exhausting diets or exercise. Its author, Greer Childers, is a woman who lost weight after giving birth with just breathing. It only takes 15 minutes a day, but the benefits of exercise are much greater than from diets and sports. This technology is suitable for women who do not have time to go to the gym or are unable to go on a diet. The basis of the method is aerobic breathing and stretching. When performing exercises, the body is saturated with oxygen, which burns fat, and the muscles tense and become elastic. Bodyflex is designed for people of any age. Breathing techniques for weight loss are best done in the morning, but any time will do. The main thing is 2 hours after eating.

Bodyflex includes several exercises, each of which allows you to fight excess weight, sagging skin or wrinkles. The breathing technique is performed in a certain position - as if you are about to sit on a chair. You need to move your pelvis back, put your feet shoulder-width apart, bend over and put your hands on your hips. Then we exhale slowly through the mouth, and inhale quickly and sharply through the nose. After this, the air must be forcefully pushed out of the lungs, straining the diaphragm. Then we suck in our stomach and count to ourselves to 10. Now we can inhale.

In combination with stretching and exercises on the facial muscles, an incredible effect is achieved. Centimeters are reduced, and the body becomes elastic and flexible.

BUTEYKO BREATHING SYSTEM

Novosibirsk doctor Konstantin Buteyko uses a completely different technique. According to his research, diseases arise not due to a lack of oxygen in the body, but due to its excess. We release carbon dioxide too quickly, which we consider harmful, so diseases appear. According to Buteyko, you need to practice shallow breathing. His method allows you to get rid of bronchial asthma, diabetes, heart disease and metabolic disorders.

Gymnastics must be performed under the supervision of a specialist. To prescribe exercises, you need to undergo a pulmonary function assessment, measure your pulse, and calculate your control pause. The latter represents the time from inhalation to the subsequent desire to inhale. A normal control pause is 60 seconds or more. Another reason to perform exercises under medical supervision is the cleansing reaction. A person may feel unwell, accompanied by fever, vomiting and pain. However, Buteyko calls for this effect to be considered the norm. Although modern scientists disagree. Some believe that the technique is dangerous for the respiratory center, but British scientists consider shallow breathing effective and efficient.

LEO KOFLER'S THREE-PHASE BREATHING SYSTEM

Leo Kofler is an opera singer. He developed his technique at the end of the 19th century. Then Kofler suffered from tuberculosis, due to which he left the stage. To return to what he loved, Kofler developed set of breathing exercises, which allowed him to get rid of tuberculosis. Its three-phase breathing system allows you to recover not only from consumption, but also from other lung diseases. This technique was supplemented, after which it received the name Kofler-Lobanova-Lukyanova method. The basis of the respiratory system is training the breathing apparatus.

Three-phase breathing begins with exhalation. The air leaves the lungs only halfway, then there is a pause. The pause must be kept until the body has the desire to inhale. After this, inhale through the nose and exhale. There is no pause between inhalation and exhalation. Exercises should be performed standing with your back straight.

This complex helps train uniform exhalation. Also, the Kofler-Lobanova-Lukyanova method includes elimination of nasal sounds, development of the pharynx muscles and economical exhalation. The system allows you to expand your lung capacity, learn to sing or speak while performing rhythmic movements. This is especially true for singers who must dance and sing at the same time during performances. The technique also allows you to cope with pulmonary diseases.

REBEFING

American Leonard Orr created a technique that allows you to get rid of negative thoughts. The term “rebirthing” itself comes from the English “rebirthing”, which means “rebirth”. According to Orr, a person experiences a birth trauma, which is deposited in the subconscious and negatively affects his subsequent life. With the help of breathing, Orr suggests getting rid of this trauma, as well as negative events that have an overwhelming effect on us. Rebirthing is a deeper method that includes not only breathing techniques, but also philosophy and a positive attitude. But this technique is controversial, because so far there have been no studies confirming its effectiveness.

The exercises should be performed under the supervision of a professional, but then, when a person learns to breathe correctly, you can do them yourself. This breathing technique for relaxation combines the frequency and depth of breathing; each exercise corresponds to different psychological states. For example, slow deep breathing is designed to reduce negative emotions and allow the body and psyche to relax. And fast, shallow breathing breaks up all experiences so that you can quickly get rid of them. Exercises should be performed to special music, setting yourself up in a positive mood.

VIVATION

The rebirthing technique was refined by Jim Lenard and Phil Louth. They also believed that a person should free himself from negative experiences. But at the same time, you need to help him cope with the experiences that appear during breathing exercises. The English word "vivation" has the Latin root "viva". Viva means “life”. The technique involves a calm and free cycle of inhalation and exhalation, with no pause between them. If you inhale through your mouth, then you will exhale through your mouth. If a person inhales through the nose, then he should exhale in the same way. Vivation includes three classes of breathing - deep slow, deep fast and shallow fast. This technique allows a person to realize himself in peace with his feelings and achieve harmony. In total, the vibe includes 5 elements:

HOLONTROPIC BREATHING

The method was developed by Stanislav and Christina Grof in the 1970s. Their discovery was associated with the prohibition of LSD, and at that time much of Stanislav's research was based on the expansion of consciousness. Holotropic breathing is shallow breathing. As a result, carbon dioxide is washed out of the blood, which causes a narrowing of the blood vessels in the brain. This contributes to the appearance of hallucinations and memories from the past. As a result, a person is able to move to the transpersonal level. Holotropic breathwork has been widely criticized due to the potential for brain cell death during the exercise. The breathing itself does not have clear instructions - it is more frequent than normal breathing and more superficial. The technique is performed in pairs - one breathes, and the second acts as a sitter. During holotropic breathing it sounds specific music, designed to move to the transpersonal level. One session lasts about two hours.

RESPIRATORY SYSTEM ACCORDING TO Y.I. PERSHIN

The basis of the Pershin method is the improved methods of Kofler, Buteyko and Strelnikova. The respiratory system allows you to saturate the internal organs with oxygen, because The amount of carbon dioxide in the blood increases. The technique helps get rid of headaches, allergies, toxins, fights radiculitis, heart disease and excess weight. Breathing according to Pershin should be shallow; a pause is made between exhalation and inhalation, which allows you to increase the volume of carbon dioxide in the blood. Exhalations and inhalations are carried out through the nose. The system includes exercises for different zones - the genital area, the spine area, the cervical region, and so on. The set of exercises is quite large.

Many breathing techniques modernize or repeat existing ones. For example, the Bulanov method takes the Buteyko system as a basis, but makes it more rigid. The pause between exhalation and inhalation is as long as a person can withstand, close to suffocation. Method E.V. Streltsova is based on yoga breathing. A significant part of the exercises is performed only under the supervision of specialists, otherwise breathing practices can be harmful.

General principles of breathing exercises

If you have settled on a system that you can perform independently, then you should follow several rules in order for the exercises to be effective.

Proper breathing really works wonders. But before choosing a set of breathing exercises for yourself, you should consult with a professional. There may be a specific technique that suits you. Do not be skeptical about breathing exercises. This technique has been known since ancient times; it really allows you to get rid of mental and physical ailments. The main thing is a competent approach.

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Basic set of breathing exercises

Exercise "Palms"

Exercise "Palms"

Starting position: stand straight, bend your elbows, with your elbows down. Palms are directed towards the “viewer”. Take noisy, short, rhythmic breaths through your nose and at the same time clench your palms into fists, making grasping movements. The hands should remain motionless, only the palms are clenched. After active inhalation, exhalation is freely carried out through the nose or mouth, while the fists unclench. You should not spread your fingers when exhaling; they relax as freely after squeezing as you exhale freely after each inhalation.

After taking 4 sharp, noisy breaths through your nose, lower your arms and rest for 3-4 seconds. Take 4 more short, noisy breaths and pause again for a breathing pause.

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

The “Palms” exercise is performed standing; in case of severe illnesses, it is performed while sitting or lying down.

The rate at which inhalations and movements are performed depends on the general condition of the body. It is determined by a doctor and a breathing exercises instructor.

Exercise "Epaulettes"

Exercise "Epaulettes"

Starting position: stand straight, clench your hands into fists and press them to your stomach at waist level. As you inhale, sharply push your fists towards the floor, as if doing push-ups from it. During the push, the fists unclench. At the same time, your shoulders should be tense, your arms straight, reaching towards the floor, your fingers spread wide.

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

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

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

The exercise “Rapules” can be done sitting, standing or lying down.

When you exhale, air is released through the mouth, but it should not be opened wide. During the exhalation phase, the lips unclench slightly, while the air leaves completely passively.

Exercise "Pump"

Exercise "Pump"

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

Do 8 bending-inhalations in a row, then stop, rest for 4-5 seconds and perform 8 exercises again.

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

Good to know!

The “Pump” exercise is the most effective in the treatment of bronchial asthma and heart attack.

Contraindications:

– head and spine injuries;

– long-term radiculitis and osteochondrosis;

– increased arterial, intracranial or intraocular pressure;

– stones in the liver, kidneys and bladder;

– myopia more than 5 diopters.

If you have such diseases, you should never bend low when performing the exercise. The tilt is made barely noticeable, but a noisy short breath through the nose remains a prerequisite. When bending, your hands should fall no lower than your knees. Exhale after each inhalation automatically through the mouth.

Exercise "Cat"

Exercise "Cat"

Starting position: stand straight, lower your arms, legs slightly narrower than shoulder width. When performing the exercise, you must ensure that your feet do not leave the floor.

The exercise is reminiscent of a cat sneaking after a sparrow. Do a light springy dance squat and at the same time turn to the right with a sharp and short breath. Then perform the same squat with a left turn. Keep your hands at waist level. When turning right and left, with a simultaneous short noisy inhalation, make a grabbing movement with your hands.

The hands should not be moved far from the belt so that the body does not “skid” when turning. When turning to the right, squat slightly - inhale, straighten your knees - exhale. Turn to the left, sit down slightly, make a slight release movement with your hands - inhale. Immediately after this, straighten your knees - passive exhalation. When performing the exercise, make sure that your back is absolutely straight, turning only at the waist.

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

Norm: 12 times, 8 breaths-movements.

The “Cat” exercise is performed standing, sitting or lying down - in case of serious illnesses.

Exercise “Hug your shoulders”

Exercise “Hug your shoulders”

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

Immediately after a short inhalation, the arms should move slightly to the sides, without reaching the starting position. At the moment of inhalation, the elbows converge at chest level, forming a triangle, then the arms diverge slightly - a square is obtained. At this moment, as you exhale, the air should leave completely passively. Thus, simultaneously with each grasping it is necessary to “sniff” your nose.

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

At the beginning of mastering Strelnikov breathing exercises, it is not recommended to do the “Hold your shoulders” exercise for 2–3 weeks; you should train without it. When all other exercises have already been mastered and performed without difficulty, you can include this exercise in the complex.

Contraindications:

- cardiac ischemia;

- Congenital heart defect;

- suffered a heart attack.

If you have such diseases, then the exercise “Grasp your shoulders” should be excluded from the complex in the 1st week of training. You can start doing it from the 2nd week of classes. In a serious condition, you should do not 8, but 2–4 inhalation movements in a row, then rest for 3–5 seconds and perform 2–4 inhalation movements again.

Attention!

If you have back injuries, as well as very severe osteochondrosis of the lumbosacral spine, you should not bend back at the lower back when performing the “Big Pendulum” exercise. It is enough to make counter movements with your arms without throwing your head back or bending your lower back. In this case, you should also not bend low.

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

Norm: 12 times, 8 breaths-movements.

The “Hold Your Shoulders” exercise is performed standing, or in case of severe illnesses, sitting or lying down.

Exercise “Big Pendulum”

Exercise “Big Pendulum”

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

Starting position: stand straight, feet slightly narrower than shoulder width. Bend slightly towards the floor, while pulling your hands towards your knees, but not lowering them lower - inhale. And immediately, without stopping, slightly bending at the waist, bend back, clasp your shoulders with your hands - inhale. Lean forward - inhale, lean back - inhale. Exhalation occurs in the interval between inhalations, and you should not hold it or “push it out.”

Contraindications:

– osteochondrosis;

– spinal injuries;

– displacement of intervertebral discs.

If you have such diseases, the “Large Pendulum” exercise should be performed by limiting movements: slightly bending forward and almost not bending when bending back.

Norm: 12 times, 8 breaths-movements.

Exercise "Turning the head"

Exercise "Turning the head"

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

Norm: 12 times, 8 breaths-movements.

Exercise "Ears"

Exercise "Ears"

Starting position: stand straight, feet slightly narrower than shoulder width. Slightly tilt your head to the right - your right ear goes to your right shoulder, take a short noisy breath in through your nose. Then tilt your head slightly to the left, your left ear goes to your left shoulder, and again take a short noisy breath in through your nose.

Attention!

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

When performing the exercise, you should stand straight and look straight ahead and, as if in your mind, say to someone: “Ay-ay! Shame on you!” In this case, you must try to keep your shoulders absolutely motionless (this exercise is reminiscent of the “Chinese dummy”). The exhalation should go out passively in the interval between inhalations, but do not stop your head in the middle.

Contraindications:

– head injuries;

– increased arterial, intracranial

– and intraocular pressure;

– chronic headaches;

– epilepsy;

– severe osteochondrosis of the cervicothoracic spine.

Attention!

Inhalations are made simultaneously with movements. Exhalation should occur after each inhalation. When exhaling, do not open your mouth wide.

If you have such diseases, under no circumstances should you make sudden head movements when performing this exercise.

Norm: 12 times, 8 breaths-movements.

Exercise “Pendulum with head” (“Small pendulum”)

Exercise “Pendulum with head” (“Small pendulum”)

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

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

The contraindications are the same as when performing the “Ears” exercise.

If you have such diseases, then when performing the exercise you should turn your head a little, but be sure to noisily “sniff” your nose.

Attention!

If you feel very dizzy and have a headache when doing the exercises “Turns of the head”, “Ears”, “Pendulum of the head”, you need to do these exercises while sitting and perform only 4-8 short breaths-movements without stopping. Rest can last up to 10 seconds.

If dizziness increases, you should not stop training. Over time, the blood vessels in the brain will become stronger and headaches will disappear.

Exercise "Rolls"

Exercise "Rolls"

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

The position of the legs should be changed (rearranged) either after every “thirty” (in this case, the exercise is performed 6 times with 32 inhalations-movements), or after every 8 or 16 inhalations-movements. In total, you need to collect two “hundreds” of breaths and movements, “a hundred” for each leg.

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

– squatting and inhaling are done strictly simultaneously;

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

– after each squat, the leg immediately straightens, and only after this the weight of the body is transferred to the other leg;

– squats should be light and springy. You can't do low squats!

Norm: 12 times, 8 breaths-movements.

The “Rolls” exercise can only be done while standing.

Exercise “Front step” (rock and roll)

Exercise “Front step” (rock and roll)

Starting position: stand straight, feet slightly narrower than shoulder width, arms at your sides. Raise your right leg bent at the knee up to the level of your stomach, and at this moment do a light dance squat on your left leg - a short noisy breath in through your nose.

After squatting, both legs should return to their original position for an instant. Raise your left leg bent at the knee, and at this moment squat slightly on your right – inhale. After this, both legs straighten for a moment - passive exhalation.

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

Simultaneously with each squat and lifting the bent knee up, you can make a free counter movement with your hands to waist level.

Performing the Forward Step exercise should resemble rock and roll dancing.

Restrictions:

– congenital heart defects;

– previous heart attack;

– leg injuries;

– thrombophlebitis;

- urolithiasis disease;

– pregnancy.

Attention!

If you have thrombophlebitis, you cannot perform the “Forward Step” exercise without consulting a surgeon.

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

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

Exercise “Back step”

Exercise “Back step”

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

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

Restrictions:

– thrombophlebitis.

If you have thrombophlebitis, you should consult your doctor before including this exercise in the complex.

Norm: 4 times 8 breaths-movements.

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

If shortness of breath appears at the beginning of the lesson (after about 15–20 minutes), it is recommended to perform the “Cat”, “Head turns”, “Pump” exercises.

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

In old age, you should not do more than 8 inhalations-movements in a row.

It is recommended that A. N. Strelnikova begin mastering a set of breathing exercises with the exercises “Palms”, “Epaulettes”, “Pump”.

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

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

After mastering the “Palms” warm-up exercise, you can begin to perform the “Shoulder straps” exercise. It should be done in a row, not 4, but 8 breaths-movements. This is followed by a rest of 3-5 seconds and again 8 breaths-movements. In the first lesson, perform 12 times of 8 breaths-movements.

The “Pump” exercise should be done 12 times with 8 breaths-movements, resting for 3-5 seconds after each “figure eight”.

When performing exercises, you should only think about inhaling.

Thus, in the first lesson, the total number of repetitions of the exercises “Palms”, “Shoulders” and “Pump” reaches 300. These exercises should be spent from 10 to 20 minutes.

At each subsequent lesson, you must gradually master one new exercise. After the “Cat” exercise, you should include the “Hold Your Shoulders” exercise, then “Big Pendulum”, “Head Turns”, “Ears”, “Head Pendulum”, “Rolls” and lastly “Forward Step” and “Back Step”.

The newly mastered movement should be done in 12 sets of 8 times, taking a break of 3-5 seconds after each “eight”. With a sufficiently good mastery of the previous exercises (“Palms”, “Epaulettes”, “Pump”), you can no longer perform them in 8 breath-movements with a rest of 3-5 seconds after each “eight”, but in 16 breath-movements (2 times 8 breaths-movements). If you feel well, it is recommended to do even 32 inhalation movements (4 times 8 inhalation movements). Having completed 16 or 32 inhalation movements without stopping, you should now pause, that is, rest, not after each “eight”, but after 15 or 32 inhalation movements.

If the exercise is performed with 32 inhalations and movements without stopping, you should still count only in “eights”.

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

Application in treatment

Diseases of the nose and paranasal sinuses

A. N. Strelnikova believed that all diseases of the nose and its paranasal sinuses begin with a violation of nasal breathing. In the absence of proper breathing, the lungs are not completely filled with air, the blood is poor in oxygen and the organs do not receive it fully. This has a particularly negative impact on children, whose development slows down due to impaired nasal breathing.

Impaired nasal breathing causes diseases of the nose and paranasal sinuses, such as chronic runny nose, adenoids, and sinusitis.

Good to know!

The cause of a chronic runny nose cannot always be determined. Most often, this is a combination of many factors: general and neurogenic disorders, increased sensitivity to an allergen (foreign protein), hereditary predisposition to allergic reactions, and it is almost impossible to eliminate contact with the allergen.

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

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

The best method of treating chronic runny nose is a natural physiotherapeutic effect on the body - hardening and therapeutic exercises.

Strelnikova’s breathing exercises help very well to get rid of the manifestations of a chronic runny nose - after just a few days of training, nasal breathing improves and the runny nose disappears. When treating chronic runny nose, special attention should be paid to the exercises “Palms”, “Pump”, “Shoulder straps”, “Hold your shoulders”.

Breathing exercises by Strelnikova are often used in the treatment of adenoids.

Good to know!

Breathing exercises by A. N. Strelnikova are a good remedy for treating snoring.

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

– I degree – small;

– II degree – medium size;

– III degree – large, reaching the level of the posterior end of the inferior nasal concha.

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

Attention!

Treatment of adenoids using the Strelnikova method should be prescribed by a doctor.

Treatment of adenoids is usually carried out surgically. However, even after surgery, relapse of the disease is possible. Strelnikova’s breathing exercises usually give a lasting positive effect.

Grade I and II adenoids disappear quite quickly under the influence of breathing exercises; to get rid of grade III adenoids, longer training is required, at least 2 times a day for 30 minutes. If after a month of regular exercises no visible result is achieved, an operation is prescribed, 2-3 weeks after which, in order to avoid relapse, you should resume classes using the Strelnikova method.

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

Attention!

Before treating sinusitis using the method of A. N. Strelnikova, you should consult a doctor and also undergo an x-ray examination of the nasal sinuses.

When treating sinusitis using the Strelnikova method, all exercises of the main complex are used.

To avoid the occurrence and exacerbation of diseases of the nose and sinuses, it is recommended to perform the exercises “Cat”, “Rolls”, “Steps” from the main complex of Strelnikova’s breathing exercises.

Bronchitis. Bronchial asthma

Bronchitis is an inflammatory disease of the bronchi, accompanied by swelling of the mucous membrane and increased sputum production. Chronic bronchitis is protracted and can last from several months to decades.

Depending on the nature of the causative agent, bronchitis can be of the following types:

– bacterial bronchitis caused by pneumococci, streptococci, influenza bacilli;

– viral bronchitis caused by influenza pathogens;

– dust bronchitis, which occurs from prolonged inhalation of dust;

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

– toxic bronchitis, which occurs due to exposure to various toxic substances on the body.

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

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

For bronchitis, you should perform the entire complex of Strelnikova’s breathing exercises 2 times a day for 2–3 weeks. It is recommended to complete the classes with the “Pump” and “Hold your Shoulders” exercises, alternating inhalations through the nose with inhalations through the mouth: 16 breaths through the nose, then immediately without stopping 16 breaths through the mouth. This is followed by a 3-5 s rest. Repeat the exercises “Pump” and “Hold your shoulders” (each separately) 3 times for 32 inhalations-movements.

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

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

If you feel excess mucus in the bronchi, you should never cough forcefully, as you can damage the ligaments and even cause bleeding. In such cases, it is recommended to perform the exercises alternately with the nose and mouth.

If inflammatory diseases of the respiratory tract are not treated in a timely manner, bronchial asthma can develop, a serious life-threatening disease. An important role in the occurrence of asthma is played by increased sensitivity to allergens of various origins - plant pollen, house dust, dander and animal urine found on their fur. The greatest attention should be paid to the presence of food allergies (for example, to dairy products, fish), as well as to an allergic reaction to certain medications (aspirin, penicillin, analgin, etc.).

Characteristic symptoms of bronchial asthma are attacks of suffocation caused by bronchospasm, hypersecretion and swelling of the mucous membrane. Bronchodilators - inhalers used to relieve asthma attacks - often become addictive when the body stops responding to them and you have to use increasingly stronger drugs, including hormonal ones.

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

Attention!

Treatment of bronchitis and bronchial asthma using the Strelnikova method should only be carried out under the supervision of a doctor.

If you are well trained enough, the exercises can be performed even during an attack of suffocation. To do this, you should sit down, rest your palms on your knees and do the “Pump” exercise (2 or 4 noisy short breaths through your nose). Then you need to bend over slightly (head down, arms bent at the elbows) and at the same time take a short, noisy breath in through your nose. After this, straighten up slightly without fully straightening (palms remain on your knees, arms at the elbows straighten slightly) - passively exhale through your mouth. Immediately bend forward again with your head down while simultaneously inhaling sharply and noisily. Bend slightly again - passively exhale through the mouth. Do 2 inhalations-movements in this way, rest for about 10 s and again perform 2 or 4 inhalations. Perform this exercise for 10 or 15 minutes until you feel a significant improvement.

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

Attention!

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

To improve the result in eliminating an asthmatic attack, it is recommended that before the “Pump” exercise, put a wide leather belt around the waist or a long scarf around the waist, while the belt should neither tighten the body tightly nor dangle. Noisy inhalations through the nose should be done in such a way as to feel the belt. This will help you practice breathing to the maximum depth of your lungs.

You can stop an attack of suffocation with the help of the “Hold your shoulders” and “Turn your head” exercises, which should be performed while sitting for 2 or 4 inhalation movements in a row without stopping. This is followed by rest for 10 seconds and repetition of the same number of breaths and movements. The exercises should be continued until significant improvement occurs.

Diseases of the cardiovascular system

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

Cardiovascular diseases respond better to treatment in the early stages.

To prevent and prevent exacerbation of cardiovascular diseases, it is recommended to start classes with the exercises “Palms”, “Epaulettes”, “Pump” and “Cat”, 8 breaths-movements for each exercise.

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

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

Only with a sufficient degree of training can you begin to perform the “Hold Your Shoulders” exercise, since it puts a relatively high load on the cardiovascular system. In the first 2–4 days of mastering the “Grasp your shoulders” exercise, you should do it without stopping only 12 times, 8 inhalations-movements each, resting for 5 minutes after every 8 inhalations-movements. When performing this exercise, you cannot change or strain your arms. After 3 days of training, you can increase the rate of execution up to 6 times with 16 breaths-movements. After 2 weeks of training, you can do the exercise “Shoulder Grasp” for 32 inhalations and movements.

Attention!

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

After mastering the “Hold Your Shoulders” exercise, you can move on to even more intense exercises – performing the “Back Step” and “Forward Step” exercises.

During a heart attack, it is recommended to perform the “Pump” exercise in a sitting position. To do this, sit on the edge of a chair, place your palms on your knees, lower your head slightly down and make a slight tilt, while simultaneously taking a short, noisy breath in through your nose. Then straighten your back - passively exhale through your mouth. When performing this exercise, you should never strain your back. The tilt is done freely, without tension. As you exhale, the air cannot be held in or, on the contrary, pushed out; the mouth should be slightly open. Perform 2 noisy short inhalation movements in this way, rest for 5 seconds and again do 2 inclinations with simultaneous inhalation with each inclination. Repeat the exercise for 15 minutes, after which relief should occur. In case of a weak heart attack, you can do not 2 breath-movements without stopping, but 4 or 8 breath-movements, resting for 5 seconds after every 4 or 8 breath-movements.

During an attack of angina, it is not recommended to take more than 8 breaths in a row. After performing the “Pump” exercise in a sitting position for 10–15 minutes, you should rest for 20–30 minutes and begin performing the same exercise again. If during the first 15 minutes there is no significant improvement in well-being, it is necessary to replace the long rest with performing the “Pump” exercise for 2 or 4 inhalations-movements. The duration of classes in this case is from 20 to 30 minutes. If the attack does not stop, you should stop, take medicine and call a doctor.

Good to know!

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

Hypertension, hypotension, vegetative-vascular dystonia

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

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

Prerequisites for the development of hypertension are nervous tension, chronic stress, and negative emotions.

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

Treatment of hypertension, hypotension and vegetative-vascular dystonia using Strelnikova’s breathing exercises method should be carried out under the supervision of a doctor. Respiratory therapy for these diseases can be combined with drug treatment.

In the presence of hypertension, the most effective exercises are “Palms”, “Shoulder straps”, “Pump”, “Cat” and “Hold your shoulders”. You should start your workout with the “Palms” and “Shoulder straps” exercises, continue with the “Pump” and “Cat” exercises, and end with the “Hold your shoulders” exercise. When performing the “Pump” exercise, it is contraindicated to do low bends. In just one workout (30 minutes), you should take 5 hundred breaths and movements. In the first days, you can do 8 breaths-movements 12 times in a row without stopping for each exercise. If you feel normal, in the following classes you can do 16 or 32 inhalation-movements in a row without stopping, resting for 3-5 seconds after every 16 or 32 inhalation-movements.

Hypotension, characterized by low blood pressure, is the most difficult to treat. A hypotensive crisis, accompanied by a sharp decrease in blood pressure, impaired coronary circulation, and fainting, can lead to death.

Good to know!

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

In case of hypotension, special attention should be paid to prevention and timely treatment. Strelnikova’s breathing exercises help normalize blood pressure and prevent a hypotensive crisis. Particular attention should be paid to the exercises “Palms”, “Shoulder straps”, “Pump” (do not bend low when doing this!), “Cat” and “Hold your shoulders”. In the first lesson, it is recommended to perform 12 times of 8 inhalations-movements for each of the 5 exercises. In the following days, if you feel normal, you can do 16 or 32 inhalation-movements in a row without stopping, resting for 5 seconds after every 16 or 32 inhalation-movements.

Vegetovascular dystonia is a common vascular disease characterized by fluctuations in blood pressure, gastrointestinal disorders, abnormal pulse rates, neurotic reactions and increased sweating. Vegetative-vascular dystonia is most often observed in women.

Strelnikova’s breathing exercises for vegetative-vascular dystonia should be done using the same method as for hypertension and hypotension.

Headache

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

Attention!

If you experience frequent headaches, it is necessary to undergo a complete examination of all organs.

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

If after 2-4 noisy breaths through your nose the headache intensifies, you should not stop training; the pain should go away after a few minutes.

Attention!

For headaches, the “Large Pendulum”, “Head Turns”, “Ears” and “Small Pendulum” exercises are contraindicated.

As soon as the headache begins to subside, you can get up and continue doing gymnastics while standing, moving on to the “Epaulettes” exercise. Then add the “Pump” exercise (when doing this, do not bend low, stretch your neck or strain your back). After completing the “Pump” exercise, you should proceed to performing the “Cat”, “Hug the Shoulders” (without throwing your head back), “Rolls”, “Back Step” and “Forward Step” exercises.

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

Stroke

Stroke is a dangerous disease caused by hemorrhage in the brain or thrombosis of a cerebral vessel and accompanied by loss of consciousness. A stroke occurs suddenly as a result of an acute cerebrovascular accident. Most often it occurs in those suffering from hypertension and atherosclerosis. Symptoms of a stroke are severe headache, confusion, vomiting, and paralysis.

Attention!

Breathing exercises are contraindicated for severe breathing disorders and cardiac dysfunction in people who have suffered a stroke.

You can start training using Strelnikova’s method only a few days after the stroke, when your health has stabilized.

You can do breathing exercises after a stroke only in a lying position; if your limbs are paralyzed, perform exercises with your healthy arm or leg.

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

Epilepsy

Epilepsy– a chronic disease of the brain, manifested by paroxysmal convulsions and a disorder of consciousness.

The cause of epilepsy is an increased hereditary or acquired readiness of the brain to develop seizures. The onset of the disease is also facilitated by injuries, infections and other harmful factors.

Most often, epilepsy manifests itself as convulsive seizures, which can occur with fear, anxiety, overwork, weakening of the body after some serious illness, and sometimes without any external reason. Usually, before a convulsive attack, a general malaise occurs with severe headache, irritability, and bad mood. Sometimes a seizure occurs without any previous symptoms.

Good to know!

Epileptic seizures rarely last more than 5 minutes, their strength can vary. In adults, seizures recur no more than once a year in mild forms of the disease, and in severe forms – up to several times a day. In children, epileptic seizures occur more often. Usually the disease lasts throughout life.

For epilepsy, it is recommended that Strelnikova begin mastering breathing exercises in a sitting position. In the first lesson, you should start performing the exercises “Palms”, “Epaulettes”, “Pump” and “Cat”. Then, on each subsequent day, add 1 exercise until the entire complex is mastered.

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

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

If you feel a seizure approaching, you should immediately start doing the “Forward Step” exercise, which has the most beneficial effect on patients with epilepsy.

Neurosis, neurotic depression

Neuroses– a group of mental diseases (neurasthenia, hysteria, psychasthenia) that develop as a result of prolonged exposure to traumatic factors, emotional or mental stress, as well as infectious diseases.

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

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

Neurotic depression It is very difficult to treat, so classes using the Strelnikova method should be daily and preferably in groups.

Neuritis

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

For neuritis of the facial nerve, as well as for twitching of the eyelids and facial muscles, the most effective exercises are “Head turns”, “Ears”, “Head pendulum”. Each lesson should begin and end with these exercises.

Skin diseases

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

Strelnikova’s breathing exercises help saturate the body with oxygen at the cellular level, thereby improving the regeneration of the skin. As a result, skin respiration is activated, which has a positive effect on all body systems.

Good to know!

Skin that receives sufficient oxygen is elastic and smooth. Sexual function, which affects the rejuvenation of the entire body, depends on the good condition of the skin.

Acne most often occurs in adolescents during puberty, but acne can also be a sign of a serious illness.

For aging skin, the most recommended exercises are “Head turns”, “Ears”, “Head pendulum”. For greater effectiveness, regular implementation of the entire complex is recommended.