Breathing exercises by Strelnikova - description of exercises for children, adults: for bronchitis, sinusitis, other lung diseases, video, reviews

Strelnikova’s world-famous breathing exercises date back to 30-40 years, and were then positioned as a way to restore the voice (A.N. Strelnikova was a singer). Officially registered in 1972 and received a patent examination: the author, Alexandra Nikolaevna, was issued a special certificate recognizing the method as therapeutic.

The respiratory organs are responsible for 4 human functions/capabilities: breathing, speaking, screaming and singing. The most difficult part is singing. This means that if breathing exercises can restore the voice, then they can also restore simpler functions, including relates to breathing, will have an even greater positive effect. The guess was proven in practice - thanks to this method, Strelnikova’s student and follower, Mikhail Shchetkin, got rid of bronchial asthma, which tormented him for many years.

Strelnikova: who is this, what does her breathing exercises help with?

Strelnikova and her breathing exercises
Who is Strelnikova? Many people still don't know anything about her, but for most, she is a great person.

• Strelnikova A.N. was an opera singer and teacher.
• She was inspired to develop a unique technique by the loss of her main instrument - her voice.
• Alexandra's mother suggested some simple exercises to quickly restore her ligaments.
• Over time, this support complex has grown into a huge program that effectively helps many people, and even a breathing exercise center has appeared.

Worth knowing: The key difference between this technique is the unusual breathing technique - a strong energetic inhalation and passive exhalation.

What does the breathing exercises of the famous singer help with?

• Initially, Strelnikova’s gymnastics was intended for singers who had lost their voice. The exercises helped them very quickly and effectively.
• Soon people saw positive changes in other aspects of health.
• Thus, the opera singer’s breathing exercises began to be used to treat many diseases.

Strelnikova’s followers claim that this health system can significantly alleviate conditions with:

• Problems with the gastrointestinal tract
• Diseases of the lower and upper respiratory tract
• Pathologies of the cardiovascular system
• Emotional stress and stress
• Diseases of the genitourinary system
• Allergic reactions
• Nicotine addiction
• Viral infections
• Problems with the endocrine system
• Snoring
• Deviated nasal septum
• Anemia
• Stuttering

This technique also improves mood, as the body is saturated with oxygen and even helps to lose weight. Read more below.

Indications

“Paradoxical gymnastics” (that’s what it’s called) is indicated for almost all diseases and any health problems. Main indications for breathing training:

• neurotic conditions and chronic depression;
• stuttering;
• myopia;
• inflammation of the lungs and bronchi;
• bronchial asthma, COPD;
• vasomotor rhinitis in acute and chronic forms;
• ARVI;
• diseases of an allergic nature, including seasonal hay fever;
• pulmonary tuberculosis;
• heart diseases;
• hypertension;
• vegetative-vascular dystonia;
• history of heart attacks and strokes;
• heart rhythm disturbance;
• headache;
• epilepsy;
• diseases of the musculoskeletal system, including scoliosis;
• disorders of the thyroid gland;
• diabetes;
• inflammatory skin diseases;
• pregnancy period;
• impotence;
• obesity. Recommended for weight loss with slight excess body weight;
• smoking.

In addition to improving the condition of various respiratory diseases: bronchial asthma, COPD, chronic bronchitis, etc., gymnastics helps:

• For the spine - training helps eliminate stoop, helps create a springy, easy gait, makes the body plastic and flexible. With regular and constant practice, Strelnikova’s gymnastics for children and adolescents with scoliosis and posture disorders gives very good results.
• Restoring nasal breathing even in those patients who did not benefit from surgery is one of the many positive effects. Even with free nasal passages, patients continue to habitually breathe through their mouths due to the fact that they have formed a complex of conditioned reflex connections in which the higher parts of the central nervous system take part. To consolidate the once lost skill of nasal breathing, time and perseverance of the patient are required. It is in this case that a special breathing technique is simply irreplaceable and helps to significantly shorten the recovery period.
• Vision - exercises stop the decline in vision, and in a good situation they can improve it by 2-3 diopters. This allows children and adults with myopia to preserve their vision and improve its sharpness.
• Stuttering - breathing exercises change the breathing pattern, producing an extremely deep breath. If you also carry out special sound exercises in parallel with this, you can achieve good results with stuttering.
• Smell - stimulation of the large reflexogenic area of ​​the nasal mucosa provides a reflex connection with the olfactory center. This allows you to improve your sense of smell.
• Genitourinary system - Strelnikova’s gymnastics exercises have an excellent tonic and strengthening effect on the genitourinary system: Eliminate enuresis, help normalize the menstrual cycle and eliminate pain during menstruation.
• Training has an excellent therapeutic effect for varicocele in adolescents and young men. Exercises from the “Urological Complex” and special massage can eliminate phimosis and cryptorchidism.
• In most cases, deep breathing helps to normalize sexual function and increase potency, especially in young men.
• With regular use of the same “Urological complex” it is possible to get rid of such a diagnosis as chronic prostatitis.
• The so-called “Gynecological complex” helps in the treatment of female diseases - uterine fibroids, tubal obstruction, endometriosis, ovarian cysts.
• Numerous positive examples of the use of training during pregnancy make it possible to use it in this category of the population.

Positive reviews from doctors about Strelnikova’s gymnastics and the official recognition of the method as therapeutic are the best guarantee of the effectiveness of the training. But, like any other treatment method, training requires regularity and adherence to technique.

Training can be done simultaneously with the use of drug therapy. Completely healthy people can use Strelnikova’s method for prevention.

Breathing exercises by Strelnikova: description of exercises - how to do it correctly?

Description of Strelnikova’s exercises
One of the main theses of the practice of traditional medicine of the East is the ability to breathe correctly. In Russia, the most popular breathing technique is the technique invented by singing teacher Alexandra Severovna Strelnikova. Initially, Strelnikova’s breathing exercises were developed to improve the quality of singing.

It is also known that Strelnikova’s daughter suffered from heart disease. After she completed a course of gymnastics, she was able to recover from her disease. As a result, the Strelnikov family began to actively study the effect of gymnastics on the body’s ability to recover. Description of exercises:

• The principle of this gymnastics is based on the systematization of inhalation and exhalation.
• Inhalation is of particular importance : its depth, frequency and intensity, while exhalation is voluntary.
• An effective breathing system will be provided that the basic rules of its implementation are followed: inhalation is noisy, straining the diaphragm, exhalation is voluntary, relaxed.
• Inhalation and exhalation is carried out comprehensively, spending at least an hour daily, together with exercises that connect the muscles of the whole body.

Such breathing exercises strengthen the protection of the body's systems, increase tone, improve the functioning of all organs, stabilize the functioning of the respiratory system and breathing itself, and improve the general condition. The complex consists of a set of basic, basic, or as people also call them, miraculous exercises:

• “Palms” is a good warm-up: standing, close your palms, turning your arms away from you, tense your palms as you inhale, and relax as you exhale.
• “Shoulder straps” - stretch your arms along your body, bend your elbows, pressing your clenched palms to your stomach, tighten your shoulder muscles, and while inhaling, straighten your arms with your palms outstretched.
• “Pump” - bending at a right angle to the floor, you need to round your back and tilt your head, inhale at the extreme point of the tilt and straighten up.
• “Cat” - stand up straight, press your arms to your body and bend your elbows, squat slightly while inhaling and “grab” the air with your palms; this exercise must be performed in both directions.
• “Ears” - tilt your head as you inhale, reaching your shoulder with your ear, straightening your neck as you exhale.
• “Hug your shoulders” - while inhaling, hug yourself so that your elbows come together.
• “Big Pendulum” - perform alternately “Hug your shoulders” and “Pump” .
• “Head turns” - vigorous turns to the sides while inhaling.
• “Pendulum with the head” - performed like “Ears” , only back and forth.
• “Rolls” - while inhaling, transfer the body weight to the right leg, slightly extended forward, performed alternately for each leg.
• “Forward step” - while inhaling, raise one leg to the stomach, squatting on the other.
• “Back step” - raise your leg towards your buttocks.

Doing gymnastics is simple. With each new movement, it is necessary to sniff loudly with your nose, as if inhaling deliberately noisily. Below you will see a video that explains and describes everything in detail.

Video: Breathing gymnastics by Strelnikova Strelnikovskaya HUNDRED 32x32x32

If you don't have that much time to practice every day or even several times a day (recommended for many diseases), then here is a shortened version of this video in 12 minutes. If desired, such a complex can be completed in 7 minutes. Mikhail spends several minutes in the video explaining several exercises.

Important: But first, still practice for a couple of days with the full video in order to remember the technique and ways of performing the exercises of this breathing exercise.

Mikhail Shchetinin: who is this, his version of Strelnikova’s breathing exercises

Mikhail Shchetinin and his version of Strelnikova’s breathing exercises
Mikhail Shchetinin - who is he and what does he do? This person is a doctor and a specialist in breathing exercises. He studies physical health, as well as provides consultations to many medical institutions in Moscow. One of the doctor’s best works is devoted to breathing exercises using the Strelnikova method. He is its receiver and studies the influence of breathing on the functioning of human organs.

Mikhail Shchetinin’s version of Strelnikova’s breathing exercises is described below. In order to fully master this course, you need to know basic exercises that will help prepare the body for breathing exercises. All exercises are performed in the rhythm of an army step. Here are 3 key exercises:

• "Palms" . The goal is to learn to control your breathing. We take 4 short breaths through the nose without pausing. Then exhale through the mouth, followed by a pause. Thus, you need to take 100 breaths. Try to concentrate on inhaling.
• “Pogoniki” should be performed with 8 breaths without a break. After a short pause, repeat. And so we do 96 approaches.
• The next exercise is called “Pump” . Nothing new, just now 12 breaths are taken with a break of a few seconds.

It will take 15 minutes to complete, during which a person must take 3 hundred breaths. It is best to do classes in the morning and evening for maximum effect. These are only preparatory exercises from the breathing exercises program.

Important: At first it will be difficult to do these exercises and you will even feel pain inside your sinuses. But after 1-2 sessions, the discomfort goes away and relief comes.

Then you need to learn to take breaths without exhaling, starting with 3 and increasing, but so that it is easy for your body to cope with such a load. Otherwise you may feel dizzy.

Popular techniques

The problem of combating bronchopulmonary diseases affects the entire population of the planet, therefore, over many years, many international breathing techniques have accumulated.

1. Strelnikova’s therapeutic breathing focuses on series of active breaths.
2. The Buteyko method of shallow breathing is aimed at increasing the concentration of carbon dioxide. The method of low-amplitude inhalations and exhalations helps many people get rid of ENT, bronchial, atherosclerotic, allergic disorders, and VSD.
3. Qigong harmoniously combines unhurried deep breaths, double-stretched exhalations, and second-long breath holds. Eastern practice is accompanied by measured movements, meditative release of energy channels, and positive thoughts about healing. American Qigong master Lee Holden includes acupressure in his technique.

4. Indian yoga consists of a chain of static poses, in each of which you need to achieve free deep breathing through physical and psychological relaxation.
5. Bodyflex was invented in America for weight loss. At the same time, regular performance of strength isometric (static), isotonic (dynamic), stretching exercises in the correct breathing rhythm effectively heals the body.
6. The oxysize technique of the Russian M. Korpan differs from the bodyflex by adding 3 small ones to each diaphragmatic inhalation and each exhalation in order to achieve maximum depth. This technique is used in conjunction with exercises for different muscle groups.
7. The Müller system (Danish athlete) consists of a set of active exercises that help deep air access. It is aimed at reviving vitality not so much in the muscles, but in the internal organs, including the lungs. Classes are complemented by water procedures and self-massage.
8. Gymnastics according to Pam Grout (USA) recognizes only nasal breathing. It contains elements of qigong, oriental breathing practice kung fu, and self-massage. The energy “cocktails” recommended by the author help expand the chest, increase lung capacity, intensively melt excess fat, and strengthen each biofunction and the body as a whole.
9. The solar-lunar technique has a beneficial effect by stimulating the nerve endings in the nose by alternate breathing through one and the other nostril.
10. Vietnamese 4-phase gymnastics ensures complete ventilation of the lungs by alternating deep inhalation with breath-holding at the peak and deep exhalation with the same emphasis.

Strelnikova’s breathing exercises for children: what is the difference between gymnastics for adults?

Breathing exercises by Strelnikova for children
The importance and power of the influence of proper breathing on human health is underestimated by many. The set of exercises developed by Strelnikova has proven its effectiveness all over the world. It helps cope with various diseases of the respiratory system and has a beneficial effect on all organs in general.

Worth knowing: Despite the fact that breathing exercises have almost no contraindications, Strelnikova’s breathing exercises for children have their own optimization.

• Unlike adults, children are supposed to do a larger number of cycles with fewer repetitions: 4 breaths are taken every second, followed by a rest for 5 seconds. A total of 24 such cycles are performed.
• Young patients work with less physical activity during lung exercises.
• The basic exercises are “Palms”, “Pump”, “Epaulettes” .
• Breathing exercises for children are performed in three stages: warm-up, main complex, and play form of exercise.

In order not to cause a feeling of discomfort and reluctance to continue working, the children's technique is developed in the format of a game. A fun activity will fill the growing body with health and energy.

The benefits of proper breathing for bronchitis and lung diseases

The therapeutic effect of exercises for the respiratory system has been confirmed by many years of medical practice. Doctors agree that with medications alone, without regular deep breathing sessions, it is difficult to reduce rehabilitation time, achieve a full, sustainable recovery, and prevent relapses.

The beneficial effects of exercise therapy are evidenced by the following facts:

Gymnastics is useful, not only during illness, but throughout life.

Proper breathing ensures the harmonious functioning of the whole body:

• stimulates the absorption of oxygen at the cellular level;
• increases resistance to negative factors;
• eliminates excess weight;
• improves health in case of vegetative-vascular dystonia;
• stimulates metabolism, elimination of toxins;
• ventilates the entire volume of the lungs;
• slows down rapid heart rate;
• dilates blood vessels, reducing blood pressure on the walls;
• fights fat reserves;
• allows you to reduce the dosage of medications.

Does Strelnikova’s book of breathing exercises exist: where can I buy it?

Book of breathing exercises by Strelnikova
Alexandra Strelnikova is the author of a complex of breathing exercises. There is a complex of breathing exercises for weight loss, longevity, and a healthy lifestyle. Are there books on breathing exercises by Strelnikova, and where can you buy them?

So, Strelnikova’s books on breathing exercises exist.

• They can be purchased in different editions from various publishers.
• Alexandra herself did not write such a book, but her methodology was translated into books by other authors.
• Now this book is available in some online stores: “Read the City” , “Labyrinth” at a very good price, suitable for any wallet.
• Strelnikova’s book can also be downloaded on the Internet, both in printed format and in audio.
• You can also find videos on the YouTube . Search higher in the text.
• Strelnikova’s gymnastics are currently used by some firms and companies, offering services based on her methods.

Strelnikova’s book of breathing exercises exists and is available for study in any way convenient for you

Breathing exercises using the Strelnikova method: auxiliary or additional complex

Breathing exercises according to the Strelnikova method
In addition to the main set of exercises according to this system, there is also an auxiliary or additional complex aimed at developing all muscle groups of the body and preparing it for the complex.

• This complex includes Strelnikova’s breathing exercises for the arms in various variations from swings to “scissors”, as well as for developing the leg muscles, “lifting on the toes and circular movements on them.”
• In the additional complex, special attention is paid to preparing the head and spine for breathing exercises, using circular movements of the head and hips to prepare correct posture and strong back muscles to perform the Strelnikova complex.
• The additional complex includes exercises for people undergoing rehabilitation after serious illnesses. These are exercises: “toes and heels”, “pump on all fours”, “monkey” and others.

For patients with diseases of the genitourinary system, special preparatory exercises are also provided: “spring”, “pelvic lift”, “metronome”. Many argue that Strelnikova’s breathing exercises help, even if a person is lying down, cannot get up, and does the exercises while lying down. That is, you can perform an arbitrary complex, but with correct breathing.

Recommendations for performing exercises

Performing specialized exercises for coughing normalizes the function of the respiratory tract, but only if there is an adequate approach to appropriate recovery. Depending on the severity of the underlying disease, the patient is selected an individual set of loads that are optimal for his condition.

Arm swings with increasing depth of breaths are contraindicated for patients with impaired integrity of the bones of the extremities, and abdominal breathing will not provide a sufficient increase in lung excursion for an adult man with allergic tracheobronchitis.

Important! An individual approach to a person is the key to achieving maximum therapeutic effect.

Factors to consider when selecting a set of exercises:

1. Patient's age. It is easier to work with adults because there is no need for lengthy explanations of the features of physical education. In children, the healing procedure should be turned into a game to increase interest in treatment;
2. Severity of the disease. In advanced cases, a gradual increase in the intensity of physical education is recommended, starting with the simplest exercises;
3. Concomitant pathology. If you have diseases of the internal organs or the musculoskeletal system, you should prescribe exercises with caution to prevent aggravation of the patient’s condition.

Breathing exercises for coughing should be carried out in courses with a gradual increase in the intensity of the exercises. You should always consult a doctor first. To speed up the elimination of wet cough, it is recommended to simultaneously consume a sufficient amount of moisture (up to 3 liters per day).

Strelnikova's breathing exercises complex: reviews

Breathing exercises by Strelnikova: breathe correctly!
Breathing exercises have a positive effect on health. People began to master proper breathing from ancient times. Strelnikova developed the best breathing exercises technique in Russia. It is based on inhalations with different depths and intensity and spontaneous exits. Those who tried Strelnikova’s technique were very pleased with the result. Here are reviews about the breathing exercises complex:

Vera, 35 years old

I recently learned about breathing exercises. I started exercising with the goal of losing weight. After a month, I felt that I had lost extra pounds and began to feel more alert and energetic. Every day I began to notice that my brain was working better and there was no drowsiness. Strelnikova’s breathing exercises gave her the desired shape and an additional boost of energy. I am very glad that I decided to try breathing exercises. I now recommend them to all my friends and relatives.

Anastasia, 29 years old

I am very grateful to Strelnikova. The woman turned her attention to breathing exercises when she herself found herself in an unpleasant health situation, and her daughter was given a disappointing diagnosis related to heart disease. Together they began doing a set of exercises according to Strelnikova and the child’s condition improved. At the same time, mother and daughter began to suffer from colds less often.

Irina, 32 years old

When I was pregnant, I became very ill. There were suspicions of bronchitis. But in this state, taking antibiotics was prohibited. Therefore, I decided to try breathing exercises according to Strelnikova. And after a few days the condition improved. This way I helped myself and did not harm my unborn child.