The phenomenon of paradoxical breathing exercises by A.N. Strelnikova is known far beyond the borders of our country. Her results are truly amazing. Using a few simple dynamic breathing exercises , some of which are performed by compressing the chest while inhaling, it turned out to be possible to stop an attack of suffocation in bronchial asthma, get rid of chronic bronchitis and sinusitis, overcome stuttering, and regain a lost voice. it is recommended to perform it not only for diseases respiratory system , but also for various cardiovascular diseases, vegetative-vascular dystonia, sexual disorders in women and men.

In a short time, she is able to work miracles and helps even bedridden patients in the most severe cases.

Classes should start with the first 3 exercises of the complex.

INTRODUCTORY LESSON First exercise

“Palms” - warm-up. All exercises are described in the main complex, see below.

During execution, you need to take 4 noisy nasal breaths. Then (3-5 seconds) a pause and again, without stopping, 4 noisy nasal breaths.

This needs to be done about 24 times (4 breaths), in total there are about 96 movements (“hundred” by Strelnikova). Exhalation (invisible and inaudible) occurs through the mouth after inhaling through the nose. Exhalations should not be pushed out or held in! Inhalation is very active, exhalation is quite passive. Just think about the inhalation, noisy, throughout the entire room. Forget about exhaling.

A short, noisy breath in through the nose in Strelnikova’s gymnastics is performed with closed lips. There is no need to compress your lips tightly when inhaling; they are closed slightly, naturally and freely.

After a noisy, short inhalation through the nose, the lips part a little - and the exhalation occurs by itself through the mouth (and is not heard). It is strictly forbidden to grimace while inhaling!!! And raise the palate, protruding your stomach.

Don't think where will he go air, think that you are sniffing the air very briefly and noisily (like clapping your hands).

The shoulders are not involved in breathing, so you should not raise them. You need to keep an eye on this!

You may feel slightly dizzy at the beginning of your workout. Don't be scared! You can do palm exercises while sitting (you need to think about the recommendations for VGSD (vegetative-vascular dystonia).

Second exercise“Pogonchiki” is done with 8 breaths without stopping (“figure eight”). Then rest for 4-5 seconds and again 8 breaths. And thus 12 times (also “a hundred” 96 movements.

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

These three exercises require about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening, performing “Palms”, take 8 breaths of movement.

On the second day, add “Cat” exercises, 12 times with 8 movements.

• "Hug your shoulders"
• "Big Pendulum"
• "Head turns"
• "Ears",
• "Pendulum head"
• "Rolls"
• "Steps".

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

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

In the case when you easily take 32 breaths in a row and you are able to take 96 breaths (“a hundred”), it is still recommended to rest for 3-4-5 seconds after 32 breaths. Otherwise, you may get carried away, and Strelnikova’s breathing exercises will no longer help you.

Main complex

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

Rules:

• Just think about breathing through your nose. Train only to inhale. Inhalation is sharp, short, noisy (clap your hands).
• Exhalation occurs after inhalation independently (through the mouth). Do not hold your exhalation or push it out. Inhalation is very active through the nose, exhalation is through the mouth, inaudible and passive. There should be no noise when exhaling!
• Simultaneously with the sigh, movements are made, and nothing else!
• In Strelnikova’s breathing exercises, movements—inhalations—are performed in the rhythm of a standing step.
• The counting is done mentally, and only by 8.
• Exercises can be performed in any position - standing, lying, sitting.

Breathing exercises by Strelnikova

1. Palm exercise

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

Normally, you need to take 4 breaths 24 times.

This exercise can be done in any starting position. You may feel dizzy at the beginning of the class, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise “shoulder straps”

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

Normally 12 times 8.

3. Exercise “pump” (“inflating the tire”)

I.p. - standing, legs slightly narrower than shoulder width, hands below (OS - main stance). Make a slight inclination (reach your hands towards the floor, but do not touch), while in the second half of the inclination take a short and noisy breath through your nose. The inhalation ends along with the tilt. Raise yourself a little, but not completely, and again bend + inhale. You can imagine that you are inflating a tire in a car. The bends are performed easily and rhythmically; you should not bend too low, just bend down to waist level. Round your back, lower your head. Important! “Pump the tire” in the rhythm of a marching step.

Normally, the exercise is performed 12 times.

Restrictions: Injuries to the spine and head, long-term osteochondrosis and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - do not bend low. The tilt is slightly noticeable, but short and noisy inhalations are mandatory. Exhale passively after inhaling through the mouth, while not opening the mouth wide.

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

4. Exercise “cat” (half squat with a turn)

I.p. — o.s. (during the exercise, the feet do not come off the floor). Do a dance squat with your torso turned to the right and at the same time take a short, sharp breath.

Then do the same with turning left. Exhalations are performed spontaneously. The knees bend and straighten slightly (do not squat hard, but lightly and springily). Hands on the left and right perform grasping movements. The back is straight, turn at the waist.

Normal ex. performed 12 times.

5. Shoulder Hug Exercise

I.p. - standing, bend your arms and raise them to shoulder level. You need to throw your arms very strongly, as if you want to hug yourself by your shoulders. And with every movement a breath is taken. Hands during the “hug” should be parallel to each other; You shouldn’t spread it very wide to the sides.

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

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

Pregnant women from about 6 months (pregnancy) do not tilt their head back in this exercise; only perform the exercise with your hands, stand straight and look forward.

6. Exercise “big pendulum”

I.p. - standing, legs narrower than shoulders. Lean forward, reach your hands towards the floor - inhale. Immediately, without stopping (bend a little at the lower back), bend back and hug your shoulders with your hands. Also - inhale. Exhale randomly between inhalations.

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

Restrictions: Osteochondrosis, spinal injuries, displaced intervertebral discs.

With these diseases, you should limit your movements, lean forward a little and bend a little while bending back.

Only after you have mastered the first 6 exercises well should you proceed to the rest.

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

7. Exercise “head turns”

I.p. - standing, legs narrower than shoulders. Turn your head to the right - take a short, noisy breath through your nose. Same thing to the left. The head does not stop in the middle, the neck is not tense.

Important to remember! You need to exhale through your mouth after each inhalation.

Normal: 12 times.

8. Exercise “ears”

I.p. - standing, legs narrower than shoulders. Slight tilt of the head to the right, ear to the right shoulder - inhale through the nose. Same thing to the left. Shake your head a little, looking forward. The exercise is similar to the “Chinese dummy”.

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

Normal: 12 times.

9. Exercise “pendulum head” (down and up)

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

Normal: 12 times.

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

With these diseases, you should not make sudden movements with your head in exercises such as “Ears”, “Head turns”, “Head pendulum”. Turn your head slightly, but inhale noisily and short.

You can do the exercises while sitting.

10. Exercise “rolls”

1. I.p. - standing, left leg forward, right leg back. Transfer the weight of the body to the left leg. The body and leg are straight. Bend your right leg and place it on your toes for balance (but don’t lean on it). Sit down a little on your left leg, while inhaling through your nose (the left leg should be immediately straightened after squatting). Immediately shift the center of gravity to the other leg (leave the body straight) and also squat down a little while inhaling (do not lean on the left leg).

Important to remember:

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

Normal: 12 times.

2. The exercise is performed in the same way as described above, only you need to swap your legs.

This exercise is done only in a standing position.

11. Exercise “steps”

"Forward Step" I.p. - standing, legs narrower than shoulders. Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on your right leg and take a short, noisy breath. After squatting, the legs must be returned to their original position. Do the same, raising the other leg forward. The body must be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions: Coronary heart disease, diseases of cardio-vascular system, previous heart attack, congenital defects.

If you have leg injuries and thrombophlebitis, you need to perform the exercise sitting and lying down, very carefully. The pause can be increased to 10 seconds. With such a disease, consultation with a surgeon is necessary!

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

2. "Back step."

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

Normal: 4 times - 8 breaths.

Initially, Strelnikova’s breathing exercises were positioned only as a way to restore her voice. This is not surprising, because the author of this method sang on stage, and she needed to keep herself in shape. This treatment method was patented only in the early 70s, and the author received a patent for the invention. The respiratory organs are completely responsible for breathing. And also for speaking, shouting and singing. Properly organized breathing normalizes the functioning of the respiratory organs and will help get rid of various diseases. Do not forget that there are indications and some contraindications for Strelnikova’s breathing exercises.

Therapeutic effect

This breathing exercise is unique and gives amazing results. When performing all exercises, you need to take a noisy and short breath in through your nose, and exhale without tension through your mouth. Exhalation should be voluntary; experts believe that the body itself is able to remove excess air.

During exercise, all parts of the body are involved in work, therefore the body's need for oxygen increases.

• Exercises are performed while controlling your breathing. This improves oxygen saturation of tissues and activates all metabolic processes.
• A sharp breath leads to irritation of special receptors that are on the nasal mucosa. Thanks to receptors, the nasal mucosa communicates with almost all organs. This explains the effectiveness of breathing exercises in the treatment of many pathologies, but it especially helps with diseases of the respiratory organs.
• As you inhale, the lungs and bronchi are completely filled with air. After just one lesson, the useful capacity of the lungs increases significantly. The gas composition of the blood is stabilized, it contains more oxygen. Sharp breaths are performed simultaneously with physical exercise, so the diaphragm is included in the work. This is the strongest muscle that takes part in breathing. Thanks to sharp breaths, a kind of massage of the abdominal wall is simultaneously performed.
• When performing exercises, the brain is also saturated with oxygen, which leads to an improvement in all processes in the body.

Thanks to unique breathing exercises, self-regulation of all metabolic processes in the body occurs.

How it affects the body

The peculiarity of Strelnikova’s gymnastics is that all exercises use forced inhalation, involving the diaphragm in the respiratory process. While performing the exercises, you need to concentrate your attention on sharp breaths and be sure to count them.

Daily double workout and big number repetitions will help in just 15 sessions to significantly strengthen the muscles of the respiratory system and normalize respiratory function. Exercises will help get rid of various spinal deformities, but it will take more time.

Breathing exercises help improve blood circulation and resorption of exudate in the lungs and bronchi. By constantly performing exercises, you can reduce the amount of medications you take or completely abandon them.

Such a load will not lead to the accumulation of lactic acid in muscle mass Therefore, there will be no muscle pain after exercise.

Indications

Strelnikova’s breathing exercises can be done for almost any health disorder. The main indications for prescribing a set of exercises are:

• Neurological and mental disorders, including frequent depressive states.
• Visual impairment.
• Bronchitis, pneumonia and bronchial asthma.
• Acute respiratory infections and flu.
• Vasomotor rhinitis in acute and chronic form.
• Allergic pathologies, including seasonal hay fever.
• Pulmonary tuberculosis.
• Diseases of the heart and blood vessels.
• Hypertension.
• Dystonia.
• Recovery period after a heart attack or stroke.
• Frequent migraines.
• Epilepsy.
• Diseases of an endocrinological nature.
• Inflammatory diseases of the skin.
• To strengthen the immune system during pregnancy.
• Overweight.
• Impotence.

Breathing exercises helps get rid of spinal curvature, if it is not severe, and also gets rid of frequent back pain.

In addition to the fact that gymnastics improves health in various pathologies of the respiratory organs, it is also useful for normalizing general condition health:

• Spine. Regular training makes your posture beautiful and helps make your gait easy. By constantly performing exercises, you can achieve flexibility and plasticity of the body. This type of gymnastics is very helpful in treating scoliosis in children and adolescents.
• Nasal breathing. A set of exercises helps restore nasal breathing; this method helps even those patients who did not benefit from surgery. Even after surgery on the nasal cavity, most patients continue to breathe through their mouth. Since the reflex has already developed. Exercises according to Strelnikova help restore the once lost ability to breathe through the nose.
• Vision. Breathing techniques help stop the loss of vision that occurs with various eye diseases and nervous system. In some cases, it is even possible to improve vision by a couple of diopters.
• Stuttering. Breathing exercises teach a person to breathe correctly. And if you combine this with special sound exercises, you can achieve pretty good results.
• Smell. Regular exercise can significantly improve your sense of smell.
• Urogenital organs. Strelnikova’s breathing exercises help in the treatment of enuresis and normalize the menstrual cycle.

Exercises also help in the treatment of pulmonary tuberculosis. Thanks to regular exercises, infiltrates resolve faster and decay cavities heal very quickly. This treatment method is actively used by TB specialists to treat children of all ages.

Strelnikova’s gymnastics are also indicated during the recovery period after various operations. It helps you recover quickly and avoid complications.

Contraindications

This method of treatment has few contraindications, but they still exist and should be taken into account. The main contraindications to Strelnikova’s breathing exercises are:

• Mental illnesses and mental disorders that do not allow the patient to understand the essence of the treatment method.
• Diseases in which any physical exercise may lead to severe bleeding.
• Any illness in the acute stage.
• Chronic tonsillitis in the acute period of the disease.
• Periods between attacks of certain diseases.
• Infectious diseases in the acute period.
• High body temperature.
• Acute thrombophlebitis.
• Suspicion of internal bleeding.

It is not worth using Strelnikova’s technique in combination with other similar treatment methods. All therapy must first be completed.

You can start performing a gymnastic complex only after consulting a doctor. The instructor must show how a set of exercises is performed and check that the techniques are performed correctly at first.

Features of the exercises

To master Strelnikova’s breathing technique, you can watch video lessons several times. The video explains in detail and shows how to do the exercises. This video can be found absolutely free on the Internet. The technique is not at all complicated. Children and adults will quickly master it.

What is unique about the method? During inhalation, the diaphragm is compressed rather than expanded. But despite this, the filling of the lungs increases many times, and the workout does not cause fatigue at all:

• inhale vigorously - exhale voluntarily;
• they inhale sharply, as if sniffling, but exhale effortlessly;
• all physical exercises are performed simultaneously with inhalations.

It is advisable to carry out exercises in the fresh air. You can go outside, onto the balcony, or just open a window in the room. Do the exercises 2 times a day, morning and evening. Classes should be carried out an hour before meals or a couple of hours after meals.

The method can also be used for preventive purposes. In this case, breathing exercises replace morning exercises, and in the evening they are performed to relieve tension that has accumulated during the day.

Strelnikova’s breathing exercises can be carried out throughout life, if there are no contraindications. The benefits and harms of Strelnikova’s breathing exercises still cause controversy among doctors. But, as you know, the author of this method did not adhere to any diets, but was vigorous and healthy even at over 70 years old. This technique will not only improve health, but also prolong life.

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

Based on the characteristics of the human body, using breathing to fight diseases, various techniques healthy image life and recovery from illnesses. 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 for recovery singing voice and she did a great job with this. 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, she really helped to recover from them, she became effective means 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 technique, it is believed 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 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 organs of the body are saturated with oxygen much more than in ordinary life, metabolism and blood circulation improves. 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 brought a lot of benefits different people all over the world, so many people use it on themselves and recommend it to others.

Be healthy!

For the first time we do exercises together with a trainer, looking at the screen!

A.N. Strelnikova is the only one in the world in which a short and sharp breath is taken through the nose using movements that compress the chest. Therefore, Strelnikova’s gymnastics is also called paradoxical.

I think that this method can also be classified as non-traditional.

A lot has been written about this gymnastics, both on the Internet, in magazines, and in books, for example, a series of articles was published in the magazine Physical Culture and Sports in 1980. #3-The Beginning by Steve Shankman. Therefore, I do not want to repeat myself and give a description that you can easily find on other sites.

Instead of a text description, I propose to do gymnastics together with the successor A.N. Strelnikova, Mikhail Nikolaevich Shchetinin, looking at the screen. From the description, I decided to give minimal information about gymnastics and the rules for performing exercises, non-compliance with which can cause harm! Everything else is on video.

By training a noisy, short, active breath through the nose, breathing exercises restore lost nasal breathing in the shortest possible time.
Strelnikovsky breathing exercises are indicated for everyone, adults, children and adolescents, both as a method of treatment and as a method of prevention.
As a treatment method: it should be done twice a day: morning and evening before meals or an hour and a half after meals.
As a method of prevention: in the morning instead of the usual gymnastics or in the evening to relieve daytime fatigue.

RULES FOR EXERCISES

Rule 1

"It smells like burning! Alarm!" And sharply, noisily, throughout the entire apartment, sniff the air like a dog trail. The more natural the better.
The biggest mistake is to pull the air to get more air. The inhalation is short, like an injection, active and the more natural the better. Just think about inhaling. The feeling of anxiety organizes active inhalation better than reasoning about it. Therefore, without hesitation, sniff the air furiously, to the point of rudeness.

Rule 2

Exhalation is the result of inhalation.
Do not prevent the exhalation from leaving after each inhalation as much as you like, but better with your mouth than the nose. Don't help him. Just think: "It smells like burning! Alarm!" And just make sure that the inhalation occurs simultaneously with the movement.

The exhalation will go away spontaneously. During gymnastics, the mouth should be slightly open. Get carried away with inhalation and movement, do not be boring and indifferent. Play savage like children play, and everything will work out. The movements create sufficient volume and depth for short inhalations without much effort.

Rule 3

Repeat the inhalations as if you were inflating a tire at the tempo of a song and dance. And, training movements and breaths, count by 2, 4 and 8. Tempo - 60-72 breaths per minute. Inhalations are louder than exhalations. The lesson norm is 1000-1200 breaths, and more is possible - 2000 breaths. Pauses between doses of breaths are 1-3 seconds.

Rule 4

Take as many breaths in a row as this moment you can do it easily.

BREATHING GYMNASTICS EXERCISES BY A.N. STRELNIKOVA

Here is a list of exercises that Strelnikova suggests doing. Unfortunately, the video has been removed at the request of the copyright owners. However, you can download the video book via a direct link, for this you will just need to click on any button social network, in which you are registered, so that as many people as possible know about this book more people. You are not required to pay anything other than this movement. A little advice if you are not registered in any social network. network, just register. It will take a little time, but the benefits will be tangible, because... The book contains all the exercises in video format.
For those who cannot or do not want to download the book, I suggest watching a video demonstrating Strelnikova’s breathing exercises.

1. Exercise "Palms"

2. Exercise "Epaulettes"

3. Exercise "Pump"

4. Exercise "Cat"

5. Exercise "Hug your shoulders"

6. Exercise "Big Pendulum"

7. Exercise "Turns"

8. Exercise "Ears"

9. Exercise "Little Pendulum"

10. Exercise "Rolls"

11. Exercise "Steps"

12. Completion of a set of exercises

I hope that the video training, based on the book proposed below, will make it easier for everyone who wants to master Strelnikova’s paradoxical breathing exercises.

For those who have mastered the exercises well by looking at the screen, we can recommend a way to perform the exercises without video. For myself, I printed out the list of exercises on a sheet of A4 paper. Happened 15 exercises, because There is "Forward steps" and there's more "Back steps". In addition, it is recommended to add at the end of the complex "Pump" And "Hug your shoulders". The completion of exercises no longer needs to be reviewed. I put the list on the table and put 4 pieces of glass decor on the top empty part of the sheet. These are glass drops for interior decoration and crafts. You can use anything for this purpose, small coins, matches, pieces of cardboard, pebbles, beans, etc.

When doing exercises according to the list, I count by 8 and move one decor to the line with the exercise being performed after completing one figure of eight. As soon as there are 4 pebbles on the line with the exercise being performed, this means that we have completed four eights and we need to move on to the next exercise. So from line to line we move down to the completion of the complex without losing count, even if we begin to think about something of our own, or listen to music. I manage to listen to about 4-5 musical works. You, too, can choose your favorite music, as long as it does not knock you out of rhythm and distract you from doing the exercises.

There are a couple more interesting effects from performing breathing exercises by Strelnikova. In older people and those who have suffered various injuries, the effect of exercise on joint mobility is felt. If healthy man does not notice this, the weakened person feels how the lower back, knee joints, elbows, shoulders and cervical spine are being developed. The muscles gradually become stronger and soon you want to do something else besides “breathing” gymnastics.

The fact that the craving for smoking disappears is not even worth mentioning, but the fact that some people lose interest in alcohol is worth mentioning. This is not what happens when coding. The person remains completely mentally intact. He just loses interest in drinking. He may drink a little if the situation encourages it, for example, a birthday. But the amount of drinking becomes much less compared to the period before gymnastics. Even if a person sometimes drank a little good wine occasionally after work, then after several weeks of gymnastics, an already opened bottle of excellent wine can stand in plain sight without causing any emotions. There are absolutely no emotions, neither positive nor negative. This effect is not observed in everyone, but it does occur.

By popular demand, we provide a link to a multimedia book with all the breathing exercises, an interview famous actors, explanations, recommendations, etc. The book doesn't have a lot of text, but there are a lot of videos. Those who can download the book, which is about 120 MB in size, will really enjoy it. The book is free. You can safely share it with your friends. Don’t be afraid to download, the book is not contagious :)

Click any button below to get the download link

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 this one internal energy Strelnikova directed not only at herself, but also at those around her, helping people to heal and become healthy, to 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 which must be observed each time the complex is carried out.

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. Thus, 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 nourished 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. At the same time, one can imagine that with reverse side On both knees there is a small spring, which during the exercise helps to quickly and at the same time quite smoothly bend and straighten the 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 perched 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. On last stage After mastering the exercise, the number of series is three, and the number of throws is 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 Hug” exercise, you do not need to spread your arms too wide. At the same time, the right and left hand need to be carried out on top one by one. 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 “Strelnikova’s hundred” - 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 the preservation correct rhythm and breathing rate.

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

On final stage 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 one should be slightly bent in 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. chest should be brought forward a little. 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 artery 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 carried out by carrying out maximum quantity series and 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.