Strelnikova's breathing exercises: benefits and harms, videos, reviews. Breathing Exercises: An Overview of Breathing Gymnastics Techniques Basic Breathing Exercises
Modern medicine believes that breathing practices bring many very real benefits. By saturating our body with oxygen, we can much easier get rid of excess kilograms, improve the functioning of internal organs and systems, cure various serious diseases, stay healthy, beautiful and young longer. Breathing exercises were practiced by many ancient cultures, noting their high efficiency. For example, Indian yoga is based on correct inhalation and exhalation.
Strelnikova's breathing exercises have been controversial for more than a year. Some consider it destructive, reject even the possibility of recovery, while others praise it as a panacea for all diseases. The truth, as always, is somewhere in the middle. You need to delve into the issue, follow all the recommendations, take into account the prohibitions and contraindications, then this technique will really benefit.
The history of the creation of breathing exercises according to Strelnikova
Breathing exercises were invented by Alexandra Nikolaevna Strelnikova. The method was recognized as a system in 1973. Alexandra Nikolaevna was an opera singer. After losing her voice, she improved her mother's system, which was intended for the treatment of asthma.
As a result, together they created breathing exercises that act on various functions of the human body. With the help of the properties of gymnastics, more diseases and ailments are treated. The system is unlike other breathing exercises, because Alexandra Nikolaevna developed unique methods without taking any of the existing gymnastics as a basis. Therefore, its properties are called paradoxical, they contradict the generally accepted rules of breathing, bringing benefits without causing harm.
The ordinary process of breathing as gymnastics
The respiratory system is very important in any physical activity, for example, in sports, fitness, yoga and martial arts, proper breathing is 50 percent of the success of the exercise. Breathing as a process is vital for enriching the body with oxygen, which is necessary for the normal functioning of internal organs. The respiratory system in the human body has a complex structure. In the process of breathing take part: the oral and nasal cavity, larynx and pharynx, trachea and lungs with bronchi.
Actually breathing happens:
- deep and superficial
- frequent and rare
- oral, thoracic and abdominal.
All these types of breathing can be included in the practice of breathing exercises. Breathing exercises have their origins in yogic practices, where breathing is the basis of meditation and an important part of asanas. In yoga, breathing plays a decisive role. With the establishment of proper nasal breathing, the path of a beginner yoga begins. It was yogic breathing practices that became the beginning of a separate breathing gymnastics. Thanks to breathing techniques, it is possible to increase the volume of the lungs, which contributes to the enrichment of tissues and organs with oxygen, due to which the body becomes healthier, immunity is strengthened, blood supply to the brain and other organs improves.
What is useful breathing exercises Strelnikova
When treated without drugs, with the help of the beneficial properties of Strelnikova's respiratory system, they get rid of problems in different areas.
- neuroses of various origins.
- Skin diseases.
- Problems of the gastrointestinal tract, obesity.
- Stuttering, including those not caused by nervous disorders.
- Vegetovascular dystonia.
- Diseases of the respiratory system.
- Sexual disorders.
- Helps to quit smoking.
Breathing according to Strelnikova will cure female infertility, but the problem may be unsolvable. If the properties of gymnastics do not help from this disease, they will benefit the psyche. There will be no harm in this case.
Important! To fight the disease in a severe, acute form, they begin with drugs, alleviating the condition. Then it is recommended to move on to Strelnikova's gymnastics.
Contraindications and potential harm
Like any medicine, any training, this technique has its contraindications. You should not do it if you have:
- oncological diseases,
- brain damage,
- circulatory disorders, bleeding,
- kidney or liver stones
- suffered a stroke,
- thrombosis,
- very high blood pressure, severe hypertension,
- severe myopia,
- glaucoma,
- chronic osteochondrosis,
- acute conditions with elevated body temperature.
Gymnastics Qigong for weight loss:
It is believed that Strelnikova's gymnastics can increase atherosclerotic tissue damage. The fact is that with such breathing, an energy overexcitation of red blood cells occurs. However, there is a way out: to supplement the gymnastics with endogenous breathing according to Frolov. It consists in filling the lungs with oxygen due to prolonged exhalations.
Indications for the technique
The benefit of Strelnikova's breathing exercises is the effect of its properties on the body, which treats diseases that are poorly amenable to drug treatment. The technique of Alexandra Nikolaevna is prescribed for problems:
- bronchi, lungs, upper respiratory tract (pneumonia, asthma, sinusitis, rhinitis, otitis media and the like);
- cardiovascular system (angina pectoris, rheumatism, migraine, anemia, leukemia and others);
- gastrointestinal tract (hemorrhoids, gastric ulcer, gastritis, constipation and the like);
- musculoskeletal system (hernia, sciatica, scoliosis, arthrosis, etc.);
- skin (psoriasis, diathesis, eczema and others);
- nervous system, including alcoholism, substance abuse and smoking;
- endocrine system (diabetes, obesity, mastopathy, etc.);
- liver and kidneys, including hepatitis, cirrhosis and polycystic kidney disease.
Important! When the goal is to get the maximum benefit, you should find gymnast Strelnikova specialists in the city, sign up for classes with a professional.
The properties of the respiratory system according to Strelnikova are effective for cleaning blood vessels. For people with problems of the circulatory system, this is a real find, Strelnikova's gymnastics helps to avoid surgery. The harm in this case is from improper execution.
When children perform exercises according to the method of A.N. Strelnikova, you can notice improvements:
- development in children of plasticity, flexibility,
- posture correction,
- development of the body at the necessary pace,
- treatment of chronic diseases of the upper respiratory tract.
It is recommended to start classes with children with 3 basic exercises. These are “palms”, “chauffeurs” and “pump”. These movements will be given to the guys as simply as possible and, in addition, will interest them. You can work with children from 3-4 years old. For the starting "lesson" you can limit yourself to 3 tasks. Further, it is advisable to learn 1 new exercise per workout.
It is necessary to explain to the child how to inhale correctly, that while doing this you do not need to raise your shoulders or puff out your cheeks.
Remember: if the child suddenly turns red or turns pale, immediately stop the workout.
It is best to practice 2 times a day: before breakfast and before dinner. If training is carried out after eating, then not earlier than an hour later. Try not to exercise before going to bed, because a set of exercises will give a charge of vivacity, and it will be difficult to put the child to bed.
Exercise principles
From gymnastics there will be an effect when Strelnikova's breathing exercises are performed, guided by general rules.
- Intensive breaths are the basis of the system. Exhalation occurs spontaneously, without human intervention.
- Performing Strelnikova's gymnastics, exhalations are not counted.
- There should be three breaths in two seconds, no less.
- Together with the inclinations, tension of the muscles of the chest, there is not an exhalation, as is customary in other systems, but an inhalation.
Gymnastics is based on these principles. In yoga, they exhale during bending, contractions, inhale while relaxing, straightening up, in Strelnikova’s gymnastics, even similar exercises are done the other way around. And the benefit in all cases outweighs the potential harm.
Important! Violation of the rhythm of breathing will destroy the meaning of Strelnikova's gymnastics, the benefits of its properties will disappear. When there are some difficulties with this, even under the supervision of an instructor, it is more useful to do yoga, qi-gong, exercise therapy.
Video breathing lessons according to Strelnikova will make classes easier. All the techniques are clearly demonstrated there, the instructor comments on each step of Strelnikova's gymnastics.
People's reviews
Gymnastics helped me not only with problems with blood vessels, but also cleared my lungs of mucus and phlegm. I could not think that there could be so much of this filth in the lungs, I suffered from bronchitis for twenty years and coughed for two or three months in winter with a cold. In recent years, I do not know what bronchitis is. Now I do this gymnastics from time to time as a preventive measure.
Volshankahttps://otzovik.com/review_204738.html
From my experience: I met her as a teenager, when every winter I was sick for a week or two. In addition, I went to a vocal circle and its leader, tired of endless absenteeism, advised me to do it. And now, with interruptions, however, I still do it and I am very glad. Especially this gymnastics helped during pregnancy, when there was a strong preeclampsia, the child was spinning in the stomach, like a louse on a comb. After gymnastics, my daughter calmed down and she behaved well all day. Without exaggeration, I owe my daughter's health to gymnastics. She also helped in the postpartum period, when there were terrible swelling and bulging veins on the legs, and there were also black circles under the eyes from lack of sleep - she got rid of everything, the veins, of course, did not completely go away, but became less noticeable.
Vovanovnahttps://irecommend.ru/content/zdorove-i-krasota-0
The benefits of breathing exercises are obvious. It is very important to follow the rules described in the methodology and follow the instructions clearly. Remember: you must take care of your health and love yourself!
Breathing exercises Strelnikova in pictures
Strelnikova's basic gymnastics complex includes universal exercises that are beneficial in any case.
hugging ourselves
Standing straight, the elbows are bent when the arms are raised to the shoulders. A movement is made, as in a hug, a sharp breath. The arms remain in the same position, the head leans back slightly. On inspiration, return to the starting position.
Pendulum
Putting your feet shoulder-width apart, inhale through your nose and bend over. Rising, cross the arms. Then they straighten up, taking the starting position. In the process - exhale through the mouth.
turn your head
Standing, turn the head to the right, take a deep breath. Exhaling, make a turn to the left. Then they return to the center, repeat in reverse order. It is not advised to do it in any other order.
Ears
Inhaling, the head, without sudden movements, is pulled to the left shoulder, while exhaling it is raised. Then repeat vice versa. Starting on the right side, not on the left, is not harmful, but it is useless.
Steps
Standing straight, raise the right leg, bend the knee. The toe is pulled down. The left leg is slightly unfolded, sit down on inspiration. Exhaling change legs.
The second option is more difficult. Standing straight, the right leg is brought behind the back, trying to slap the buttocks. Squat on the left leg while inhaling. Exhaling, they return to the starting position. Change legs, repeat from the beginning. In Strelnikova's gymnastics, "Steps" is the most difficult, but useful part. Harm "Steps" - the load on the joints, the likelihood of dislocation.
Types and types of breathing
Breathing is divided into superficial, chest and abdominal. It can also be frequent or rare, fast or slow. Laughter and hiccups are also respiratory movements.
shallow breathing
It is called so because when you inhale, the air fills only the trachea, bronchi and quite a bit - the upper sections of the lungs. At the same time, the lungs capture little air, but a disproportionate amount of effort is expended.
However, shallow breathing should not be considered “bad”. In the process of evolution, it developed as a reaction to danger and stress. When we feel threatened, we go into shallow breathing mode, which allows us to run fast. The heartbeat and metabolism become more frequent, the body comes into combat readiness mode. But when we breathe so constantly, we force the body to be ready for danger, do not allow the psyche to calm down and relax.
Shallow breathing is practiced in gymnastics, as it saturates the body with carbon dioxide. You may be surprised, but living things need carbon dioxide just like oxygen. There is also a health system where artificial hypoxia helps patients to cure many ailments.
chest breathing
It is also called the breath of power, because in this way all tissues and muscles are activated. It is used to train athletes, helps build strength for lifting weights and other physical work.
By tensing the muscles and pushing the movable bones of the chest with them, we expand the lungs. In this case, the stomach does not move, it remains unused.
There are two types of chest breathing - clavicular and costal. Clavicular is carried out by raising the clavicles and fills the upper lobes of the lungs with air. Costal - due to the contraction of the intercostal muscles, which helps to fill the middle sections with air.
Chest breathing is basic for an adult, but not the most correct.
The lungs consist of five compartments, and in everyday life we use only the top two, which greatly harms our body. The brain and other organs of the body receive insufficient oxygen, the lungs are not ventilated, and some departments are not used at all.
When a baby is born, it first breathes correctly, with the diaphragm. You can see the baby's tummy rise and fall. Growing up, we move to the chest type of breathing.
Diaphragmatic (abdominal) breathing
abdominal breathing
is the deepest, since air penetrates into all the compartments of the lungs. It is called diaphragmatic, since the diaphragm, a powerful muscle in the region of the lower chest, is actively involved in this process. During inhalation, the diaphragm descends and the outer wall of the abdominal cavity moves forward. This is the best way to breathe and is used by vocalists in particular. Thus, the body is maximally saturated with oxygen, the lungs are ventilated, mucus and dirt are removed from them.
There is an expression: “breathe with the stomach”. Of course, there are no lungs in the stomach, and we do not breathe with them. This is a metaphorical expression, because the abdominal muscles are involved in abdominal breathing.
They only work on inspiration. To exhale, it is enough to relax, and the air leaves the lungs on its own.
Breathing exercises for stuttering
There are many ways to cope with stuttering, one is to read poetry aloud. The second, more productive, is Strelnikova's gymnastics. It is recommended to add specific combinations of sounds to the usual exercises:
- performing the "Pump" when bending on the exhale, vowels are pronounced;
- during the rest of the exercises, when there is a skill, they add combinations of consonants, syllables ri, re, ra and ru, in fours;
- when this is obtained, combinations of consonant sounds with and, y, e, a, fours are added, for example, rir, rur, rer, rar or shishch, schushch, schushch, schushch in any order and in any quantity.
It is useful to inhale with a tilt, holding your breath for eight seconds, in addition to the main complex.
Important! Together with gymnastics, visiting a psychologist, stuttering is treated faster, more reliably. The benefits of stuttering from the properties of Strelnikova's gymnastics are both mental and physical, but speech problems are associated with internal, non-physical problems, they cannot be solved with one breath.
How to breathe correctly?
It is necessary to breathe correctly not only during special exercises, but also in everyday life, especially when playing sports and physical exertion. As already mentioned, the correct way of breathing is diaphragmatic.
How to learn to breathe with the diaphragm? This is taught in vocal classes. If you come to a teacher, the first thing he will do is take care of your breathing. There are practices for vocalists that can be used in everyday life to learn how to breathe correctly with the stomach.
Lie down on the bed and put a book on your stomach. During breathing, the book should rise on the inhale and fall on the exhale.
You need to inhale slowly, the inhalation should last longer than the exhalation. It is correct to breathe through the nose, and not through the mouth, since in the latter case less air is captured.
Speaking about proper breathing, it is necessary to remember about posture. If you slouch, the lungs are compressed and cannot expand to their full extent. Therefore, it is important for health to develop the correct posture.
Learn to hold your back and breathe properly and you will see how positively this will affect your well-being. At first you have to control yourself, but over time it will become a habit.
Gymnastics Strelnikova with bronchial asthma
Properties of Alexandra Nikolaevna's technique helps with asthma, is a good prophylactic. Before starting classes, consult with a therapist.
Make a basic set. The emphasis is on “Pump”, “Turn your head”, “Hug yourself”. It is necessary to follow the following recommendations of experts:
- all exercises are performed sequentially, without exceeding the load established by the doctor, if it is necessary to increase, this is done gradually;
- classes are done regularly, without missing, except when health does not allow;
- the execution technique is strictly observed - a sharp full breath, a free exhalation, non-fulfillment will not bring harm, but also benefit.
Some asthma patients no longer need medication after Strelnikova's gymnastics course, while others reduce the use of inhalers. The potential harm from the side effects of drugs and their properties is reduced. Exercises are performed during attacks and are beneficial.
The effectiveness of the technique
The effectiveness of Strelnikova's gymnastics depends on the factors described below:
- Purpose of execution. In order to improve the condition of serious diseases such as pneumonia, etc., you need to be patient. If the goal of practicing the technique is to increase efficiency or strengthen immunity, the first results can be seen after a few sessions.
- Correct execution. Do not engage in amateur activities, try to practice the technique in accordance with the recommendations of its creator.
- Regularity. Of course, few people feel significant changes from the first session, and this is normal. Complete the course, adhering to the recommended regularity of the practice of the technique. Only then can conclusions be drawn about the effectiveness of the latter.
- Individual characteristics of the organism. For some, gymnastics has a quick and noticeable effect, for others it is slower and weaker. Much depends on age, lifestyle and other indicators.
Strelnikova's exercises from the common cold and sinusitis
With sinusitis, sinusitis, rhinitis, breathing according to Strelnikova is not stopped, but the practice is corrected, focusing on the current problem. The properties of Strelnikova's gymnastics eliminate the causes of a runny nose. Use the main set of exercises.
- "Palms". Sit straight or stand up. Hands down, palms point forward. Inhale - clench the fist, exhale - unclench. The emphasis is always on inhalation, clenching fists.
- "Poles" can be performed either standing or sitting, the main thing is to straighten your back. Hands are pressed at the waist, fists are clenched while inhaling. On exhalation, they lower it, straining their shoulders, and spread their fingers.
- "Pump". Straighten your back, lower your arms, put your legs together. Exhale, arch your back up, bending forward. On inhalation, slowly return to the original position.
- "Eights" are performed while standing, tilts with a breath and a delay of 8 seconds. When exhaling, straighten to the starting position.
- "Cat" is performed only while standing. From this position, while inhaling, they squat down, turning the body to the left. Hands are kept bent at the elbows, with clenched fists. Do it sequentially, then to the left, then to the right.
- "Big Pendulum". On inspiration, lean forward slightly, on exhalation, deviate back.
- “Hug your shoulders” is done while standing. Bent arms are raised to the shoulders. On a sharp breath, the hands are brought together, as in a hug. On the exhale - bred as wide as possible.
Important! The properties of Strelnikova's gymnastics are suitable for the treatment of allergic rhinitis. In severe attacks, measures are taken in advance, otherwise there will be no benefit.
Strelnikova's complexes for various diseases
Asthma
In the event of respiratory diseases, not excluding bronchial asthma, gymnastics is very useful. After completing the complex, many patients were able to significantly reduce the doses of drugs, and also learned to control asthma attacks. First you need to learn the main set of exercises: “Carriers”, “Pump”, “Cat”, “Pendulum”. Then you can proceed to specialized variations.
- When you wake up, pull your knees up to your chest while inhaling actively.
- Stand up straight, hands on your belt. Inhale, sticking out your stomach as much as possible. As you exhale, pull in your stomach.
- Close the nostril with your fingers, and inhale the second one. Exhale through the other nostril, and then repeat everything in reverse order.
- Sitting on a chair, spread your arms, and then wrap them around your knee and pull it to your chest, along with inhalation. Repeat with the other leg.
- Inhale sharply and noisily for three counts, and then exhale easily through your teeth, making a whistle or hiss.
It is good to complete the complex with the “Lumberjack” exercise.
Stuttering
The best for restoring correct speech are the "Pump" and the girth of the shoulders. They need to focus on and perform as clearly as possible. They allow you to learn how to breathe deeply, improve ventilation not only of the lungs, but of all tissues of the body. The optimal mode of execution for relieving laryngospasm is classes twice a day: in the morning on an empty stomach, and also in the evening, 1.5 hours after the last meal.
Sinusitis
In order to get rid of even the chronic form of this disease, you need to perform the main complex in four approaches.
- "Palms".
- "The chauffeurs".
- "Pump".
There are five second breaks between them. Well helps in this case and an exercise called "Lumberjack".
For weight loss
Oddly enough, but with the help of breathing, you can control not only diseases directly related to it, but also control your body weight.
- "Palms".
- "Pump".
- "The chauffeurs".
- "Cat".
- "Pendulum".
You can add another useful exercise to the lesson. The stand is standard, the legs are slightly apart, the arms are freely lowered along the body. Inhaling, clench your hands into fists, sit down and turn your body to the right. Exhale as you turn back and stand up. Repeat the movement on the other side. The norm will be four sets of two eights. You need to complete the lesson with the exercise “Hug your shoulders”.
For prevention and babies
It is believed that by starting to perform Strelnikova’s breathing exercises, you will improve your body, strengthen your immune system, get rid of annoying colds and even intestinal problems. However, classes should be regular, at least the main complex. There is no need to take any breaks, because gymnastics is suitable as a preventive measure against any diseases.
Moreover, such exercises are not at all contraindicated for children, from about three or four years of age. For kids, it’s enough to do in the morning “Palms”, “Pogonchiki” and “Pump”.
Weight loss with Strelnikova
A way to lose weight without harm to health, physical, mental - Strelnikova's gymnastics. They lose weight due to the specific effects of its properties on the body.
- Exercise keeps the feeling of hunger within the normal range.
- Gymnastics Strelnikova normalizes digestion.
- Fat cells are broken down more actively.
- Metabolic disorders are eliminated.
- Thanks to Strelnikova's gymnastics, the nerves are strengthened, there is a surge of vigor and strength.
Important! It is not worth waiting for weight loss by five sizes in a week. When the cause of excess weight is not overeating, an inactive lifestyle, it may take time to eliminate.
The benefits of breathing exercises
It is impossible to live long without breathing. Even our ancestors correlated this process with the soul. And the very word "breath" is similar to the word "soul". It is the breath that connects our spiritual state with the physical incarnation. It is breathing that allows us to understand our psyche. Breathing exercises based on this connection, they help to achieve harmony between body and soul. If you learn how to breathe correctly, you can be cured of many diseases. This is diabetes, and cardiovascular disease, and sexual dysfunction. Naturally, breathing practices can improve the performance of the respiratory system. Another positive quality of exercise is the ability to lose weight. Many overweight girls have been able to lose those extra pounds thanks to proper breathing. Unfortunately, most people do not take this process seriously, do not believe in the benefits of breathing exercises. But the result of proper breathing is simply stunning.
Opinion and reviews of doctors
Therapists believe that the properties of Strelnikova's gymnastics have proven effective, despite the novelty. Some disagree that the contraindication is internal bleeding. Doctors advise expanding the list during self-study. Experts agree on one thing - the properties of Strelnikova's gymnastics do not cause harm, there will be more benefits under any set of circumstances.
N. D. Egorkina (candidate of medical sciences, physiotherapist of the highest category), says that she was personally acquainted with Alexandra Nikolaevna, collaborated, observed the work. According to Egorkina's experience, regular classes bring results in two weeks. Strelnikova's doctor uses the properties of breathing exercises in the treatment of pneumonia, tuberculosis. The physiotherapist has no doubts about the absence of harm.
Doctor of Medical Sciences M. I. Anokhin agrees with Egorkina. He notes that due to the specifics, the properties of the complex of exercises are especially useful for children and do not bring harm, like other methods. From an early age, respiratory system diseases are prevented, immunity improves. An adult who has been doing gymnastics since childhood does not suffer from most of the diseases treated by Strelnikova's gymnastics. The benefits of its properties, in his opinion, are obvious.
The opinion of doctors and other specialists
In general, the use of this set of exercises shows good results. For those who practice breathing exercises, the volume of the lungs increases significantly, and immunity also increases. Reviews of doctors characterize the technique as a highly effective aid. Clinical studies also confirm the benefits of gymnastics.
Children suffering from asthmatic bronchitis also note a significant improvement in their condition, only two of them had some exacerbation of the disease due to the addition of acute respiratory infections. Thus, therapeutic exercises according to the method of A.N. Strelnikova has a positive effect when used in patients with bronchial asthma. In the treatment of atopic form of bronchial asthma, the greatest effect is noted.
“The use of therapeutic exercises according to the method of A.N. Strelnikova with bronchial asthma in children "V. I. Sedun, N. F. Byzgu, S. S. Nosach, M. S. Myrzak (Materials of the scientific and practical conference in the collection "Actual issues of pediatrics and childhood surgery", Moldova, Chisinau, 1981.
YOGA
Yoga is a system of exercises that allows a person to learn to control the spiritual and physiological functions of the body. This system operates with the concept of "prana". The Vedas and Upanishads, the oldest Hindu texts, speak of prana. There is food and breathing prana that allows you to maintain human life. Breathing exercises in yoga are called Pranayama - the fourth level of Ashtanga yoga. With the help of breathing, you can learn to control prana.
Yoga technique is mixed or full breathing. It is characterized by the opening and ventilation of the lungs. Breathing practice allows you to achieve the following results:
- excellent ventilation of the lungs;
- saturation of the body with oxygen;
- pressure reduction;
- improved metabolism;
- restoration of the nervous system;
- boosting immunity.
Moreover, when performing breathing practice, your body is filled with life-giving prana, you gain balance and harmony.
First you need to sit in Turkish, facing north (south for women), close your eyes and straighten your back. At the same time, the hands are on the knees, and the fingers are collected in Jnani mudra. First, exhale deeply so that the air completely leaves the lungs. You need to start with abdominal breathing. To do this, stick out your stomach. Feel the lower part of your lungs open up. Then comes the middle breathing - the chest rises, the air fills the middle part of the lungs. After that, lift your shoulders, fill the upper part of the lungs with oxygen. In this case, the stomach needs to be pulled in a little. When exhaling, the shoulders and chest drop. The breathing itself should be smooth and even. You should not exert effort or strain the internal organs. Feel what muscles work with each stage of breathing. Focus on prana, on the life-giving energy that fills your body with every breath. The breathing exercise includes 3-14 complete inhale-exhale cycles.
Varieties of recreational gymnastics
Today, a huge number of methods are known (Yu.A. Bulanova, K.P. Buteyko, Yu.G. Vilunas, V.F. Frolov, N.A. Agadzhanyan), systems (K. Kofler, E. Lukyanova, I. Muller, O. Lobanova), gymnastics (Korpan, Oxysize, Strelnokova, Tai Chi, Jian Fei, Bodyflex), complexes (Yoga), martial arts (Wushu, karate) associated with breathing.
Yoga
It improves the patient's condition. Yoga is an ancient Indian health-improving set of exercises.
Translated from Sanskrit, it means the unity of the soul and body of a person. Yoga activates the metabolism of substances, improves the functioning of systems and organs.
The sages say that the main task of yoga is to achieve harmony of three human principles: psychological, physical and, of course, spiritual.
Yoga with inflammation of the bronchi helps to remove excess weight, strengthen all muscles, relieve stress, return life-giving energy.
Yoga is a unique set of physical exercises that contributes to a quick recovery.
In addition to all of the above, yoga intensifies the process of gas exchange, helps to cleanse the bronchi, and improves breathing.
Bodyflex
The presented technique is based on five-stage breathing, which is performed alternately with other physical exercises.
The technique is aimed at losing weight and improving your body.
HOLONOTROPIC BREATHING
The method was developed by Stanislav and Christina Grof in the 1970s. Their discovery was connected with the prohibition of LSD, and at that time, many of Stanislav's studies were based on the expansion of consciousness. Holotropic breathing is shallow breathing. As a result, carbon dioxide is washed out of the blood, which causes vasoconstriction of the brain. This contributes to the appearance of hallucinations, memories from the past. As a result, a person is able to move to the transpersonal level. Holotropic Breathwork has been widely criticized because of the potential for brain cells to die during exercise. Breathing itself does not have a clear instruction - it is more frequent than normal breathing and more superficial. The technique is performed in pairs - one breathes, and the second performs the function of a sitter. During holotropic breathing, specific music is played, designed to move to a transpersonal level. One session lasts about two hours.
Importance of breathing practices in yoga
Breathing exercises have been known to mankind for a long time. Even in the ancient Vedic texts it is said that by establishing control over breathing, you can establish control over your life energy and get rid of negative thoughts.
Usually a person breathes unconsciously. Breathing is an action that does not require our vigilant control. However, those who practice yoga learn to make even this natural process special, deeper and calmer. Over time, a new technique becomes a habit and changes the perception of the world by practicing it. As a result, the balance of oxygen and carbon dioxide is balanced in the body. If this ratio is violated, oxygen cannot be fully absorbed by the body. In addition, with proper breathing, various respiratory muscles are involved. Usually a person breathes, filling the lungs partially. Yoga teaches to fill them completely.
Breathing practices from yoga help to make proper full breathing a habit
VAYVATION
The rebirthing technique was perfected by Jim Lenard and Phil Louth. They also believed that a person should be freed from negative experiences. But at the same time, you need to help him cope with the experiences that appear during the breathing exercises. The English word "vivation" has the Latin root "viva". Viva means "life". The technique involves a calm and free cycle of inhalation and exhalation, between which there is no pause. If the inhalation is through the mouth, then the exhalation will be through the mouth. If a person inhales through the nose, then he should exhale in the same way. Vaivation includes three classes of breathing - deep slow, deep fast and shallow fast. This technique allows a person to realize himself in the world with his feelings, to achieve harmony. There are 5 elements in total:
How does it affect the body
The peculiarity of Strelnikova's gymnastics is that forced inspiration is used in all exercises, with the involvement of the diaphragm in the respiratory process. During the exercises, you need to concentrate on sharp breaths and be sure to count them.
Daily double training and a large number of repetitions will help, after 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 takes more time.
Breathing exercises improve blood circulation and resorption of exudate in the lungs and bronchi. Constantly performing exercises, you can reduce the amount of medication taken or completely abandon them.
Such a load will not lead to the accumulation of lactic acid in the muscle mass, therefore, there will be no pain in the muscles after exercise.
Most Popular Practices
Yoga breathing training includes:
- full yogic breathing;
- pranayama (from Sanskrit pranayama - breath control).
Better to practice sitting. It is important to keep your posture straight, and your shoulders at the same level, lowered.
Photo Gallery: Best Workout Poses
To perform the Lotus pose, one leg should be placed on top of the opposite thigh, bringing the heel closer to the stomach, and the other should be symmetrically placed on the opposite thigh.
In order to sit in the Perfection Pose, the heel of one leg must be pressed against the inner thigh of the opposite leg, as close as possible to the crotch area, and the other leg should be placed on top, pressed against the opposite thigh.
To perform the Diamond Pose, you need to kneel with the insteps on the floor, cross your big toes, lower your buttocks to your heels, placing your palms on your knees.
Full yoga breath
This type of exercise involves deep inhalations and exhalations.
Inhalation should begin in the abdominal cavity. Then you need to fill the chest area with oxygen, and then the clavicle area. Exhalation is also performed in a certain order. First, exhale from the clavicle area, then release air from the chest, and lastly from the abdomen. The whole process should be felt as a continuous movement, smooth, gradual, without jerks and sudden movements. You need to exhale the air until the feeling of emptiness in the lungs. The pause between inhalation and exhalation should take a few seconds.
Depending on how you feel, you need to perform 6-8 approaches. Over time, it is worth increasing the practice time to 10 minutes. Exercise should bring joy, fill with energy and in no case be performed through force.
For me, this breathing is the best remedy for insomnia. If I can’t fall asleep, I turn on my back, relax my body from my fingers to the top of my head, take a few slow deep breaths and exhales ... And then I don’t remember!
Video: full yogic breathing
Bhastrika
Bhastrika requires some training. Here are its useful properties:
- burning toxins in the body;
- increasing the "internal fire in the body" (useful for those who are constantly cold);
- establishing a balance of doshas (energies) in the body;
- renewal of blood composition;
- acceleration of metabolism;
- improvement of internal organs, especially those responsible for digestion;
- strengthening, increase in volume, activation of the lungs (useful for asthma);
- help with sore throat (“burns” mucus);
- harmonization of the central nervous system;
- finding calmness, cheerfulness, confidence, optimism.
Bhastrika means bellows. Like fanning a fire in a forge with bellows, the technique involves strong, forceful breathing that inflates the energy of the practitioner.
Step-by-step execution instructions:
- Take 10 deep breaths and exhale first through the left nostril (hold the right one with the thumb of the right hand), then vice versa, inhale and exhale 10 times through the right.
- Inhale through the left nostril, close both nostrils, hold your breath for a few seconds, exhale through the left nostril.
- Repeat the same as in the second paragraph, only through the right nostril.
- Make 10 cycles of bellows breathing through both nostrils.
- Inhale deeply, close both nostrils and hold your breath again. Exhale slowly through both nostrils.
These five actions constitute one cycle of Bhastrika. Gradually, you can increase the number of cycles from 1 to 5. You need to increase the number of circles and hold your breath gradually, the practice should be accompanied by a feeling of comfort and pleasure.
Video: Bhastrika breathing
Kapalabhati
This technique involves quick and forceful exhalations.
Kapalabhati - translates as "cleansing the skull."
The practice is useful because:
- restores the activity of the respiratory system;
- cleans the nasal ducts;
- warms the body;
- invigorates, refreshes thoughts;
- activates the pineal gland, or epiphysis;
- restores the natural cycles of sleep and wakefulness, relieves insomnia, helps to wake up easily in the morning.
Scientists confirm that when the pineal gland is stimulated, the level of melanin, a hormone that regulates the rhythms of sleep and wakefulness, increases.
Step-by-step instruction:
- On inhalation, you need to inflate your stomach, on exhalation, pull it up to the spine from the bottom up. Bring such breathing to automatism.
- Then, while exhaling, make the movement of the stomach more active, exhale sharply and often (active exhalation). And while inhaling, relax the stomach so that the air itself enters the lungs (passive breath).
- For beginners, 36 breathing circles are enough, but gradually you need to bring the number of repetitions to 108.
You should push the air out with your stomach, leaving your chest as motionless as possible, imagining how the head is cleared of negative thoughts, emotions, experiences.
For beginners, if they immediately try to do the exercise quickly, it often turns out the opposite: on inspiration, the abdominal cavity descends, and on exhalation it rises. At first, it is very convenient if the hands lie on the stomach. This makes it easier to track his movement.
Too much activity of the pineal gland leads to a weakening of potency. Great for monks and hermits. However, for ordinary people it is good in moderation.
Video: Kapalbhati breath
Ujjayi
During the execution of the technique, the practitioner's chest protrudes, therefore the technique is called the breath of the winner, triumphant, conqueror. In this case, the glottis narrows, which leads to the appearance of a hissing sound.
The word "ud" is translated as strength, and "jaya" is success.
Technology has the following effect:
- calms the nerves;
- calms the mind;
- increases endurance;
- tones the organs;
- ventilates the lungs;
- helps to eliminate mucus.
The execution order is as follows:
- Lower the chin into the recess between the collarbones.
- Exhale as deeply as possible.
- Slowly, take a deep breath to make a whistling sound "s" (say aloud).
- Pull the entire abdomen back to the spine. Hold your breath for 1-2 seconds.
- Exhale slowly, gradually, to completely empty the lungs. Starting to exhale, make sure that the stomach remains retracted. After 2-3 seconds, start slowly and gradually loosen the diaphragm. You should hear an aspirated "x" sound.
- Wait one second before starting a new breath.
These actions constitute one round of Ujjaya. Do several repetitions for 5-10 minutes.
Video: Ujjayi breath
Table: other breathing exercises in yoga
Name of technique | How to perform | What impact does |
Sitkari | Press the tip of the tongue against the upper palate and draw in air through the mouth with a characteristic hiss. Hold your breath and exhale slowly through both nostrils. | Cools the body, eliminates the feeling of hunger, lethargy. |
Sitali | Stick out your tongue and fold it into a tube. Inhale through your mouth, hold your breath and exhale slowly through both nostrils. The inhalation of air is accompanied by a hiss. This technique | Purifies the blood, cools the body. |
Surya bheda | Inhale through the left nostril. Close both nostrils and hold your breath without tension. Exhale slowly. Gradually increase breath holding. | Cleanses and strengthens brain cells, relieves helminthiasis. |
Bandhatraya | Take a few deep breaths in and out. Then, as you exhale, squeeze the muscles of the perineum and anus, pulling them up. Next, pull the diaphragm up under the ribs. And finally, lower your chin to your chest, holding your breath for as long as possible. Gradually relax the muscles and restore breathing. Repeat alternately contracting the muscles in the perineum, abdomen and chest while inhaling. While holding your breath, press your chin to your chest. As you exhale, raise your head, exhale and pull the abdominal cavity up to the chest cavity by pulling the diaphragm. | Treats diseases of the abdominal cavity, heals hemorrhoids. |
Everyone knows how important it is to eat right and lead an active lifestyle. It is equally important to breathe correctly, because breathing is the basis of existence. By devoting time and attention to this important process, you can significantly improve your health, gain peace of mind and longevity.
Types of bronchitis
Taking into account the etiology, all bronchitis can be classified into the following types:
- bacterial;
- toxic;
- viral;
- thermal;
- allergic.
Many patients think about whether medications are always needed to eliminate the above diseases, or can they be dispensed with?
Special physical exercises will help to intensify the healing process for various pathologies of the respiratory system.
Breathing exercises (charging) will prevent the development of asthma. Improving physical education is especially relevant in the autumn-winter period.
Contraindications for yoga breathing exercises
Absolute contraindications to breathing exercises are the following conditions:
- organic lesions of the heart;
- blood diseases (leukemia, hemophilia, thrombosis, thrombophlebitis, acid-base imbalance);
- increased intracranial and ocular pressure;
- acute conditions of the abdominal organs;
- the period after severe traumatic brain injury, inflammation of the brain;
- the period after abdominal operations;
- strong adhesive process;
- severe vegetative-vascular or neurocircular dystonia "according to the hypertonic type";
- high blood pressure;
- neuroinfections, mental illnesses and disorders, malignant neoplasms;
- the presence of a chronic process in the lungs or asthma.
There are contraindications for practicing breathing yoga, so children and pregnant women, as well as people with various diseases, should consult a specialist
Temporarily abandon the practice should be in the following situations:
- with severe physical fatigue;
- in case of overheating or hypothermia;
- with drug intoxication;
- during the course of acupuncture or shiatsu (Japanese practical therapy, which involves pressing fingers on certain areas of the body);
- within two days after drinking alcohol (even one hundred grams of dry wine);
- within 6 hours after a bath or sauna;
- at temperatures above thirty-seven degrees;
- with strong or painful periods.
It is best if the first steps in mastering yoga breathing exercises are taken under the guidance of an experienced instructor who will select the practices individually, taking into account the characteristics and needs of a particular person, and monitor their correct implementation.
I inhaled, exhaled, held my breath - it would seem that it could be easier ... But often beginners make mistakes that are noticeable only from the outside. An experienced instructor will tell you if, for example, the shoulders are pulled back, the head is directed in the wrong direction, the face is twisted, and the stomach is pulled in at the wrong time. Only regular practice helps to correct these shortcomings.
The benefits of physical therapy
Specially designed exercises for bronchitis allow the child's body to develop properly.
A set of light exercises activates metabolic processes in the body, stimulates the work of the heart and digestive system.
Breathing exercises for hyperactive toddlers have a double benefit as they help children learn to relax and calm down.
Therapeutic physical education is interesting for children, as it is carried out in the form of exciting lessons and fun games.
Based on the above information, we can conclude that breathing exercises for bronchitis have a positive effect on the functioning of the whole organism.
Indications and contraindications
Exercise therapy is prescribed for the following diseases:
- bronchial asthma;
- myocarditis;
- hypo- and hypertension;
- coronary chronic insufficiency;
- obliterating pathologies of arteries;
- atherosclerosis;
- pneumonia;
- gastritis;
- emphysema;
- gout;
- scoliosis, kyphosis, lordosis;
- endocarditis;
- neurosis;
- myocardial dystrophy;
- pancreatitis;
- enteritis;
- ulcer of the duodenum and stomach;
- arthrosis;
- diabetes;
- chronic gynecological diseases;
- arthritis;
- flat feet;
- obesity;
- radiculitis;
- osteochondrosis.
Contraindications are usually short-term and relative.
General contraindications include:
- intoxication;
- malignant neoplasms;
- acute inflammatory and infectious diseases;
- embolism;
- thrombosis;
- severe pain syndrome;
- metastases;
- mental disorders;
- bleeding;
- hyperthermia;
- irreversible progressive pathologies;
- the presence of a foreign body near large vessels or nerve trunks;
- increased erythrocyte sedimentation rate of unknown etiology.
LEO KOFFLER'S THREE-PHASE BREATHING SYSTEM
Leo Kofler is an opera singer. He developed his technique at the end of the 19th century. Then Kofler suffered tuberculosis, because of which he left the stage. To get back to what he loves, Kofler developed set of breathing exercises which allowed him to get rid of tuberculosis. His three-phase breathing system allows you to recover not only from consumption, but also from other lung diseases. This technique was supplemented, after which it was called the Kofler-Lobanova-Lukyanova method. The basis of the respiratory system is the training of the respiratory apparatus.
Three-phase breathing begins with exhalation. Only half of the air comes out of the lungs, then a pause follows. The pause must be kept until the body has a desire to inhale. After that, inhale through the nose and exhale. There is no pause between inhalation and exhalation. Exercises should be performed while standing, straightening your back.
This complex helps to train a uniform exhalation. Also, the Kofler-Lobanova-Lukyanova method includes the elimination of nasal overtones, the development of the muscles of the pharynx and an economical exhalation. The system allows you to expand the volume of the lungs, learn to sing or speak while performing rhythmic movements. This is especially true for singers who, during performances, must both dance and sing at the same time. Also, the technique allows you to cope with pulmonary diseases.
- Breathing is the basis of life
- Types and types of breathing
- shallow breathing
- chest breathing
- How to breathe correctly?
- Types of breathing exercises
- Buteyko method
- Pranayama
- conclusions
Breathing exercisesis a set of exercises consisting of inhalations and exhalations of a certain duration, speed and intensity, interspersed with breath holdings.
It is aimed at strengthening the respiratory organs, saturating cells with oxygen, and preventing diseases associated with hypoxia. Also, breathing exercises have a beneficial effect on the psyche. It is not for nothing that yogis consider air to be prana, the life force that enters the body through the mouth. Breathing exercises reminiscent of meditation: during exercises, we relax, calm down, throw out fuss and bad thoughts from our heads.
Breathing exercises are often prescribed as a prevention or treatment of diseases. It is useful for pregnant and lactating mothers, her used for weight loss.
Complexes of breathing exercises have been known since antiquity. For example, pranayama is part of yoga technique.
Many people are skeptical about breathing exercises, considering them some kind of useless esoteric whim. But the basis of all systems of work with breathing is knowledge about the work of the body at the cellular level and the processes in which oxygen is involved.
Breathing is the basis of life
Metabolic processes in the body occur due to the oxidation of oxygen. In this case, decay products of substances are formed that are excreted through the kidneys, liver, lungs and skin. Receiving oxygen with breathing, the cell emits carbon dioxide, toxins, substances harmful to the body. When we exhale, we remove these substances from the body.
If the oxidative processes stop, then life ceases and death occurs. That is why we cannot hold our breath for long. A person is able not to drink for several days or not to eat for several weeks, but he must breathe every minute.
We are accustomed to noticing breathing only when it fails - asthma, hyperventilation, coughing. It seems that the ability to breathe is inherent in us by nature itself. This is true, but we learn to breathe correctly consciously.
Improper breathing can lead to stagnant processes in the body, hypoxia of the brain and other important organs, a chronic disease associated with metabolic disorders.
An adult in a relaxed state makes approximately 14 paired movements, consisting of inhalation and exhalation. Children breathe much more frequently depending on their age: the smaller the child, the faster he breathes. So, babies make from 40 to 60 paired movements per minute.
In one breath, approximately half a liter of air enters the lungs. The maximum deep breath has a volume of 2 liters.
A person cannot control most of the processes in his body. Excretory processes, tissue regeneration, muscle contraction, pain reactions occur by themselves without the participation of our will.
Breathing is one of the few processes that we can influence. True, not completely, but only partially. For example, we cannot control breathing in a dream, but holding our breath when immersed in water is easy.
We can consciously speed up or slow down breathing, control its depth and duration. It is this ability of ours that is the basis of breathing exercises. By alternating different breathing exercises, we can influence the body, emotional state and our energy.
Types and types of breathing
Breathing is divided into superficial, chest and abdominal. It can also be frequent or rare, fast or slow. Laughter and hiccups are also respiratory movements.
shallow breathing
It is called so because when you inhale, the air fills only the trachea, bronchi and quite a bit - the upper sections of the lungs. At the same time, the lungs capture little air, but a disproportionate amount of effort is expended.
However, shallow breathing should not be considered “bad”. In the process of evolution, it developed as a reaction to danger and stress. When we feel threatened, we go into shallow breathing mode, which allows us to run fast. The heartbeat and metabolism become more frequent, the body comes into combat readiness mode. But when we breathe so constantly, we force the body to be ready for danger, do not allow the psyche to calm down and relax.
Shallow breathing is practiced in gymnastics, as it saturates the body with carbon dioxide. You may be surprised, but living things need carbon dioxide just like oxygen. There is also a health system where artificial hypoxia helps patients to cure many ailments.
chest breathing
It is also called the breath of power, because in this way all tissues and muscles are activated. It is used to train athletes, helps build strength for lifting weights and other physical work.
By tensing the muscles and pushing the movable bones of the chest with them, we expand the lungs. In this case, the stomach does not move, it remains unused.
There are two types of chest breathing - clavicular and costal. Clavicular is carried out by raising the clavicles and fills the upper lobes of the lungs with air. Costal - due to the contraction of the intercostal muscles, which helps to fill the middle sections with air.
Chest breathing is basic for an adult, but not the most correct.
The lungs consist of five compartments, and in everyday life we use only the top two, which greatly harms our body. The brain and other organs of the body receive insufficient oxygen, the lungs are not ventilated, and some departments are not used at all.
When a baby is born, it first breathes correctly, with the diaphragm. You can see the baby's tummy rise and fall. Growing up, we move to the chest type of breathing.
Diaphragmatic (abdominal) breathing
abdominal breathingis the deepest, since air penetrates into all the compartments of the lungs. It is called diaphragmatic, since the diaphragm, a powerful muscle in the region of the lower chest, is actively involved in this process. During inhalation, the diaphragm descends and the outer wall of the abdominal cavity moves forward. This is the best way to breathe and is used by vocalists in particular. Thus, the body is maximally saturated with oxygen, the lungs are ventilated, mucus and dirt are removed from them.
There is an expression: “breathe with the stomach”. Of course, there are no lungs in the stomach, and we do not breathe with them. This is a metaphorical expression, because the abdominal muscles are involved in abdominal breathing.
They only work on inspiration. To exhale, it is enough to relax, and the air leaves the lungs on its own.
How to breathe correctly?
It is necessary to breathe correctly not only during special exercises, but also in everyday life, especially when playing sports and physical exertion. As already mentioned, the correct way of breathing is diaphragmatic.
How to learn to breathe with the diaphragm? This is taught in vocal classes. If you come to a teacher, the first thing he will do is take care of your breathing. There are practices for vocalists that can be used in everyday life to learn how to breathe correctly with the stomach.
Lie down on the bed and put a book on your stomach. During breathing, the book should rise on the inhale and fall on the exhale.
You need to inhale slowly, the inhalation should last longer than the exhalation. It is correct to breathe through the nose, and not through the mouth, since in the latter case less air is captured.
Speaking about proper breathing, it is necessary to remember about posture. If you slouch, the lungs are compressed and cannot expand to their full extent. That's why For health it is important to develop the correct posture.
Learn to hold your back and breathe properly and you will see how positively this will affect your well-being. At first you have to control yourself, but over time it will become a habit.
Types of breathing exercises
There are many varieties of breathing exercises: these are whole complexes, and elements of martial arts (such as wushu), and medical methods. We cannot list them all, but we will focus on the most common and interesting ones.
Respiratory gymnastics complexBodyflex was developed by American Greer Childers. Having given birth to three children, she was able to lose 53 kilos and shared her secrets with the whole world.
The first step in mastering Bodyflex will be the five-stage breathing: it underlies the implementation of all exercises.
- Round your lips, as if stretching them out with a tube, and exhale slowly. You need to exhale as much as possible so that there is no air left in the lungs.
- Close your lips and inhale quickly through your nose. In this case, you need to “bulge” the stomach (this is how diaphragmatic breathing develops).
- Exhale through your mouth again, this time sharply and quickly, while drawing in your stomach. The best position for this is when you lean forward a little, bend your legs slightly and rest your hands on your knees.
- Hold your breath, make sure that the stomach remains retracted. It is at this stage that all bodyflex exercises are performed. The duration of the delay is 8-10 seconds.
- Relax and take a slow breath. The cycle is over.
There are 12 bodyflex poses performed in the fourth stage. They have interesting names: “Lion”, “Ugly Grimace”, “Seiko”, “Diamond”, etc.
This complex is good because it is suitable for physically unprepared people and is designed for women who have gained weight after childbirth. Just 15 minutes of classes on an empty stomach in the morning - and the result will not keep you waiting. In addition, Bodyflex has exercises that strengthen the muscles of the face, which allows keep skin youthful.
Buteyko method
Principle breathing exercisesRussian physician and scientist Konstantin Buteyko is based on the conscious elimination of deep breathing and saturation of the body with carbon dioxide. It has already been said above about shallow breathing and its importance - it was it that formed the basis of the Buteyko system.
Clinical studies have shown that saturation of the body with carbon dioxide improves metabolism, eliminates the lack of tissue respiration. Carbon dioxide plays an important role in metabolism and is a powerful antioxidant.
With the help of this method, diseases such as obesity, rheumatism, heart pathologies, diabetes, kidney diseases and many others are treated in Buteyko clinics.
The technique is quite simple:
- Make a large breath-hold from 1 to 1.5 minutes (preparation).
- The main complex: inhale (2 seconds), exhale (4 seconds), hold your breath (4 seconds with a gradual increase in pause). Breathing should be light, inaudible, shallow, chest and stomach do not move. Perform 3 minutes, gradually increasing the duration to 10-12 minutes.
- Perform 2-4 times a day.
This complex can be done by healthy people at home - especially since it is very simple. It works as a prevention of diseases and pathological processes caused by a lack of carbon dioxide in the body.
Alexandra Strelnikova - opera singer and teacher-phoniatrist, who in 1972 patented a complex of wellnessbreathing exercises.This method was developed by her back in the 30s to restore her own voice. But it turned out that it can also be used to treat diseases of the upper respiratory tract, neuroses, skin diseases, disorders of the musculoskeletal system.
There are many movements in this system, but the main three are “Palms”, “Crosscarts” and “Pump”. There are complexes for weight loss, treatment of asthma, bronchitis, sinusitis, stuttering, especially for children and others.
The effectiveness of Strelnikova's method in the treatment of diseases has been proven by clinical studies. Strelnikova's medical centers operate in Russia, where people are helped to fight illnesses with the help of breathing exercises.
This gymnastics can, of course, be practiced at home, because it works as a means for general recovery, improve immunity and weight loss.
Pranayama
Pranayama is an integral part of yoga, which consists in a philosophical interpretation of the role of breathing in the spiritual development of a person, supported by exercises. When a person takes a breath, not only air gets into his lungs. He fills himself in this way with energy, life, sunlight - prana. If the breath is set up correctly, a person gains longevity, health and connection with higher powers.
Pranayama is based on 4 breathing movements:
- puraka (inhale)
- rechaka (exhalation)
- antar (lungs filled with air as much as possible, followed by breath holding)
- bahir (air must be completely removed from the lungs and hold your breath)
These movements are performed in combination with asanas - static positions of the body, mostly sitting. If the exercise is done correctly, pranayama is easy.
There are a huge number of pranayama currents, partially mixed with yoga techniques. Do not be surprised if, while studying this breathing gymnastics, you are “dragged” into yoga - it is quite difficult to separate them from each other.
Pranayama is used to harmonize the mental physical state, appearance of vigor in the body, curing many diseases.
Breathing exercises for the abdomen
The basis for losing weight in the abdomen is diaphragmatic breathing, because it actively involves the abdominal muscles. The two main movements in all methods are the retraction and protrusion of the abdomen. It helps to strengthen muscles, massage the internal organs and saturate them with oxygen, improve digestion and dull the feeling of hunger.
In all methods, there are special exercises with which you can drive fat from the abdomen, and there are whole complexes for this purpose.
Such gymnastics as qigong, oxysize, bodyflex, jianfei, yoga help to make the stomach beautiful, and the waist thin.
The researchers found thatbreathing exercises for weight losseven more effective than running. They help speed up the metabolism, thanks to which we begin to quickly lose kilograms.
The idea that breathing exercises can have an incredible effect on our weight was initially met with disbelief, even by doctors. But when laboratory studies were carried out, the results became a sensation.
All respiratory complexes help to keep the weight normal, but there are also special ones. weight loss techniques. With the help of these systems, we can improve digestion, since the lining of the stomach requires a lot of oxygen for efficient absorption of nutrients.
There is another point: when the body is not sufficiently ventilated, toxins and harmful substances are not removed from it. Instead, the body forms fat cells, "storage" in them all the toxins. When we begin to saturate the cells with oxygen, these toxins are removed from the body and the need for fat stores disappears. Up to 70% of toxins easily pass into gas and are released through exhalation.
In addition, breathing exercises help reduce stress and improve mood. And as you know, stress is one of the factors of weight gain.
All of the above gymnastics help to lose weight, so you can choose one of them.
conclusions
Complexes of breathing exercises to primitiveness are simple and accessible to everyone. It only takes a few minutes a day to do them. There are exercises that you can do right in bed when you wake up.
Breathing exercises should be carried out in a well-ventilated area or outdoors. The quality of air for therapeutic breathing is very important, because if you fill your lungs with dirty gassed air of a metropolis, it is not a fact that this will benefit the body. In extreme cases, you can practice in a spacious room where good filters clean the air.
Breathing exercises can be done even by seriously ill people (but only after consulting a doctor) and people of advanced age. It requires little effort, but it gives a huge effect immediately in some areas: it improves health, gives energy and good mood, and regulates weight.
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1. "Palms". I.P. stand up straight, bend your elbows and "show your palms to the viewer." Take noisy, short breaths through your nose and at the same time clench your palms into fists.
Remember! Inhalation through the nose is active, exhalation through the mouth is absolutely passive, inaudible.
Exercise "Palms" can be done standing, sitting and lying down.
2. "Shoulders". I.P. stand up straight, clench your hands into fists and press to your stomach at waist level. At the moment of inhalation, sharply push your fists down to the floor. Then the hands return to the sp. Do not raise the brushes above the waist.
Exercise "Carriers" can be done standing, sitting and lying down.
3. "Pump"("Inflating a tire"). I.P. stand straight, feet slightly narrower than shoulder width, arms along the body. Make a slight bow (with your hands reach for the floor, but do not touch it) and at the same time - a noisy and short breath through your nose (in the second half of the bow). The breath must end with the bow. Rise slightly, but do not straighten up, and again bow and short, noisy breath "from the floor." Bows are done rhythmically and easily, do not bow low, a bow to the waist is enough. The back is round, not straight, the head is lowered.
Remember! "Pump up the tire" must be in the rhythm of the front step.
Exercise "Pump" can be done standing and sitting.
Restrictions: with head and spine injuries; with perennial radiculitis and osteochondrosis; with increased arterial, intracranial and intraocular pressure; with stones in the liver, kidneys and bladder - do not bow low. The bow is made barely noticeable, but always with a noisy and short breath through the nose. Exhalation is done after each breath (passively) through the mouth, but do not open it wide.
Exercise "Pump" is very effective, often stops asthma attacks, cardiac and liver attacks.
4. "Cat". I.P. stand straight, feet slightly narrower than shoulder width (feet should not come off the floor). Do a dance squat and at the same time turn your torso to the right - a sharp, short breath. Then the same squat with a turn to the left and also a short, noisy breath. Exhalations occur between breaths themselves, involuntarily. Bend and straighten your knees slightly (squat is light, springy, do not squat deeply). Make grasping movements with your hands to the right and left at waist level. The back is absolutely straight, the turn is only at the waist.
Exercise "Cat" can be done sitting and lying down (in serious condition).
5. "Hug your shoulders"(inhale on chest compression). I.P. stand straight, arms bent at the elbows and raised to shoulder level. Throw your hands towards each other to failure, as if hugging your shoulders. And at the same time with each "hug" sharply "sniff" your nose. The hands at the moment of the “hug” go parallel to each other, and not crosswise, in no case do not change them (it doesn’t matter which hand is on top - right or left). Do not spread wide to the sides and do not strain. Having mastered this exercise, at the moment of the oncoming movement of the hands, you can slightly tilt your head back - “inhale from the ceiling”.
Exercise "Hug your shoulders" can be done standing, sitting and lying down.
Restrictions: cores with coronary heart disease (CHD), congenital malformations, suffered a heart attack - do not do the “Hug your shoulders” exercise in the first week of training. You need to start it from the second week, along with other exercises of Strelnikova's gymnastics. In a serious condition, it is necessary to do not 8 breaths-movements, but 4 or even 2 each, then rest for 3-5 seconds and again 2 or 4 breaths-movements.
For women, starting from the sixth month of pregnancy, in the “Hug your shoulders” exercise, do not recline your head back, perform the exercise only with your hands, standing straight and looking straight ahead.
6. "Big pendulum"("Pump" + "Hug your shoulders"). I.P. stand straight, feet slightly narrower than shoulder width. Tilt forward, hands reach for the floor - inhale. And immediately without stopping, slightly bending in the lower back, tilting back - hands hugging the shoulders - and also inhaling. Bow forward - lean back, inhale "from the floor" - inhale "from the ceiling." Exhalation occurs in the interval between breaths by itself, do not hold or push the exhalation out.
Exercise "Big Pendulum" can also be done while sitting.
Restrictions: in case of osteochondrosis, spinal injuries and displacements of the intervertebral discs, do the “Big Pendulum” exercise, limiting movements: bowing slightly forward and almost not bending when tilting back.
Only having mastered the first six exercises well, you can move on to the rest.
7. "Turns of the head". I.P. stand straight, feet slightly narrower than shoulder width. Turn your head to the right - take a noisy, short breath from the right side. Then turn your head to the left - "sniff" your nose on the left side. Do not stop the head in the middle, do not strain the neck, do not pull the breath.
Remember! Exhalation should be performed after each breath independently, through the mouth.
8. "Ears". I.P. stand straight, feet slightly narrower than shoulder width. Slightly tilt your head to the right, the right ear goes to the right shoulder - a noisy, short breath. Then slightly tilt your head to the left, the left ear goes to the left shoulder - also inhale. You have to look straight ahead.
Remember! Breaths are taken simultaneously with movements. Exhalation should occur after each breath (do not open your mouth wide).
9. "Pendulum head". I.P. stand straight, feet slightly narrower than shoulder width. Lower your head down (look at the floor) - a sharp, short breath. Raise your head up (look at the ceiling) - also inhale. The exhalation should have time to "leave" after each breath. Do not delay or push out the exhalation (it should go through the mouth, not seen or heard, in extreme cases, also through the nose).
Restrictions: with head injuries, vegetovascular dystonia, epilepsy; with increased arterial, intracranial and intraocular pressure; osteochondrosis of the cervicothoracic spine - do not make sudden movements of the head in the exercises - "Turns the head", "Ears", "Pendulum head". Turn your head a little, but be sure to sniff noisily. Do these exercises while sitting, and you can even do the “Head Turns” and “Ears” while lying down.
10. "Rolls".
BUT. I.P. left foot in front, right behind. The whole weight of the body is on the left leg, the leg is straight, the body too. The right leg is bent at the knee and set back on the toe so as not to lose balance (but do not lean on it). Perform a light dance squat on the left leg (the leg at the knee is slightly bent), while taking a short breath through the nose (after the squat, the left leg instantly straightens). Then immediately transfer the weight of the body to the right leg set back (straight body), and also sit down on it, at the same time sharply “sniffing” with your nose (the left leg on the toe, to maintain balance, is bent at the knee, but do not lean on it). Transfer the weight of the body back to the front left leg.
Remember:
1) squatting and inhalation are done strictly simultaneously.
2) the entire weight of the body is only on the leg on which we squat slightly.
3) after each squat, the leg instantly straightens, and only after that does the body weight transfer (roll) to the other leg.
B. I.P. right foot in front, left behind. Repeat the exercise with the other leg.
Exercise "Rolls" can only be done while standing.
11. "Steps".
A. "Forward step". I.P. stand straight, feet slightly narrower than shoulder width. Raise the left leg, bent at the knee, up to the level of the abdomen (from the knee, the leg is straight, pull the toe down, as in ballet). On the right leg at this moment, do a light dance squat and a short, noisy breath. After squatting, both legs must take sp for a moment. Then lift your right leg, bent at the knee, and sit down slightly on your left, and noisily "sniff" your nose. It is necessary to sit down slightly, then the other leg will easily rise up to the level of the abdomen. The body is straight.
You can simultaneously with each squat and raising the bent knee, make a slight oncoming movement of the hands at the level of the belt.
The Front Step exercise can be done standing, sitting, and even lying down.
Restrictions: in diseases of the cardiovascular system (IHD, congenital malformations, a previous heart attack), it is not recommended to raise the legs high (to the level of the abdomen). With leg injuries and thrombophlebitis, perform this exercise only while sitting and even lying (on your back), very carefully, slightly raising your knee up with a noisy breath. Pause - 3-4 seconds after every 8 breaths-movements, can be extended up to 10 seconds.
With thrombophlebitis, be sure to consult a surgeon!
In case of urolithiasis and pregnancy (starting from the 6th month), do not raise your knees high in the “Forward Step” exercise!
B. Back step. I.P. Same. Take your left leg, bent at the knee, back, as if slapping your buttocks with your heel. On the right leg at this moment, sit down slightly and noisily “sniff” with your nose. Then return both legs for a moment to the SP. exhalation done. After that, take the right leg bent at the knee back, and on the left do a light dance squat.
This exercise is only done while standing.
Remember! Breaths and movements are done strictly simultaneously.
Rules of breathing exercises Strelnikova
1. Introductory lesson. Start gymnastics with the first three exercises.
- "Palms" perform 4 noisy, short breaths through the nose. Then rest (pause) for 3-5 seconds and again 4 noisy breaths through the nose. So do 24 times for 4 breaths-movements. It will turn out 96 breaths-movements, the so-called "Strelnikov's hundred".
- "Pogonchiki" to do already 8 breaths-movements ("eight"). Then rest for 3-5 seconds and again 8 breaths-movements. So 12 times 8, that is, 96 breaths-movements ("hundred").
- "Pump" 12 times for 8 breaths-movements, resting 3-5 seconds after each "eight".
This concludes the introductory lesson (3 exercises). It must be repeated 2 times - in the morning and in the evening. Repeating the lesson in the evening, do the first exercise not for 4, but for 8 breaths-movements, i.e. 12 times 8. The next day, add another exercise - "Cat", also 12 times 8 breaths-movements. In the evening, repeat the lesson (4 exercises). So, every day you need to add one exercise.
2. "Hundreds". At first, do 12 times for 8 breaths-movements (“hundred”). Then you can perform 6 times for 16 breaths-movements ("hundred") or 3 times for 32 breaths-movements ("hundred"). Rest and after 16 and after 32 breaths-movements 3-5 seconds. If this is not enough for you, you can extend the rest to 10 seconds, but no longer.
- If you are already doing not 8, but 32 breaths-movements, then still mentally count eight. Numbers 9, 10 ... 15, etc. there is no Strelnikova in gymnastics, the score goes only by 8.
- If you are already well trained and easily do 32 breaths-movements, and you want to perform 96 (“hundred”) in a row, then it is still recommended to do 32 breaths-movements. Otherwise, there is a danger of "going too far", and then Strelnikova's gymnastics will stop helping you.
3. Breath. Inhalation through the nose is short, noisy. Exhalation should be carried out through the mouth after each breath (not seen or heard). In no case do not hold or push out the exhalation! Inhalation is extremely active, exhalation is absolutely passive.
- A noisy, short breath through the nose is done with closed lips. It is impossible to specifically compress the lips at the moment of inhalation, they close slightly, absolutely freely and naturally. After inhalation, the lips (on their own, without help) open the fledgling - and exhalation takes place through the mouth. To help inhale with the muscles of the face (grimacing) is strictly prohibited! It is also forbidden at the moment of inhalation to raise the palatine curtain, to send air into the depths of the body, while protruding the stomach. Don't think about where the air goes, think only about the noisy and short breath.
- Shoulders, at the moment of inhalation, cannot be raised! If your shoulders are still rising and your chest is sticking out, stand in front of a mirror and try to forcibly keep your shoulders calm.
4 . Do the whole complex in one lesson, and not several "hundreds" of one exercise. Exercise in the morning (30 minutes) and in the evening (30 minutes). If you feel unwell, do Strelnikova's breathing exercises several times a day. And you will feel better.
5 . Do breathing exercises in the morning - before meals, and in the evening - either before meals, or an hour and a half after. People suffering from gastritis, colitis, gastric and duodenal ulcers are advised to do Strelnikova's gymnastics only before meals.
6 . If you have little time, do the whole complex of gymnastics not in three “thirty” (96), but one (32 breaths-movements) of each exercise, starting with “Palms” and ending with “Steps”. This will take 5-6 minutes.
7 . Gymnastics can be practiced by children (from 3-4 years old) and very old people. Age is not limited. It can be done standing, sitting, and in a serious condition - even lying down.
8 . On average, you need a month of daily classes twice a day to feel the therapeutic effect in any disease.
9 . Do not give up breathing exercises Strelnikova. Do it all your life, at least once a day (30 or at least 15 minutes), and you may not need medication. This gymnastics can be both therapeutic and preventive.
Classes should start from 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, it is necessary to do 4 noisy nasal breaths. Then (3-5 seconds) pause and again in a row without stopping 4 noisy nasal breaths.
This needs to be done about 24 times (4 breaths), in total about 96 movements (“hundred” by Strelnikova) come out. Exhalation (invisible and inaudible) occurs through the mouth after inhalation through the nose. Exhalations should not be pushed out and delayed! Inhalation is very active, exhalation is rather passive. Think only about the breath, noisy, for the whole room. Forget about exhalation.
When inhaling, slightly close your lips.
A short, noisy breath through the nose in Strelnikova's gymnastics is performed with closed lips. It is not necessary to compress the lips strongly when inhaling, they are closed slightly, naturally and freely.
After a noisy, short breath through the nose, the lips open a little - and the exhalation occurs by itself through the mouth (and is not audible). Grimacing while inhaling is absolutely impossible !!! And raise the palatine curtain, sticking out the stomach.
Do not think about where the air will go, think that you are sniffing the air very briefly and noisily (like clapping your hands).
Shoulders are not involved in breathing, so you should not raise them. This needs to be monitored!
At the beginning of the workout, you may feel a little dizzy. Don't be afraid! You can do exercises "palms" while sitting (you need to think about the recommendations for VGDM (vegetative-vascular dystonia).
The second exercise "Shooters" 8 breaths are taken without stopping (“eight”). Then 4-5 seconds rest and again 8 breaths. And in this way 12 times (also a “hundred” of 96 movements.
The third exercise "Pump" you need to do 12 times - 8 breaths, rest after each "8" 4-5 seconds. (When performing this exercise, there are certain restrictions that are described in the main complex).
These three exercises take about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening, doing "Palms" do 8 breaths of movements.
On the second day add exercises "Cat“, 12 times for 8 movements.
"Hug your shoulders"
"Big Pendulum"
"Head Turns"
"Ears",
"Pendulum Head"
"rolls",
"Steps".
When the exercises are well mastered, their performance 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 "16" and "32" breaths-movements.
If the exercise is done in 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 do 96 breaths (“hundred”), it is still recommended to rest 3-4-5 seconds after 32 breaths. Otherwise, you can "go too far", and Strelnikova's breathing exercises will stop helping you.
Main complex
Consider the main complex. It is worth repeating the rules that must be observed when performing the first three exercises.
Rules:
1. Think only about inhaling through your nose. Train only breath. Inhale - sharp, short, noisy (clap hands).
2. Exhalation occurs after inhalation independently (through the mouth). Do not delay or exhale exhalation. Inhalation - very active through the nose, exhalation - through the mouth, inaudible and passive. Noise during exhalation should not be!
3. Simultaneously with the breath, movements are made, and nothing else!
4. In breathing exercises Strelnikova movement - breaths are performed in the rhythm of a step step.
5. The count is performed mentally, and only by 8.
6. Exercises are allowed to be performed in any position - standing, lying, sitting.
Breathing exercises Strelnikova
1. Exercise "palms"
I.p. (starting position) - standing:
Stand up straight, arms bent at the elbows (elbows down), and palms forward - “psychic pose”.
Standing in this position, you should take short, rhythmic, noisy breaths through your nose while clenching your palms into fists (the so-called grasping movements.
Without a pause, take 4 rhythmic, sharp breaths through the nose.
Then lower your hands and rest for 4-5 seconds. Then take 4 more noisy, short breaths and pause again.
Normally, you need to take 4 breaths 24 times.
At the beginning of the lesson, you may experience dizziness, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.
2. Exercise "chauffeurs"
I.p. - standing, hands clenched into fists and pressed to the stomach at waist level.
When inhaling, it is necessary to sharply push the fists down to the floor (do not strain your shoulders, straighten your arms to the end, reaching for the floor).
Then return the brushes to the level of the belt in ip.
Make 8 breaths in a row. Normally 12 times 8.
3. Exercise "pump" ("inflating the tire")
I.p. - standing, legs slightly narrower than shoulder width, arms below (o.s. - main stance).
Make a slight tilt (reach your hands to the floor, but do not touch) while in the second half of the tilt, take a short and noisy breath through the nose.
The breath ends with the inclination. Rise a little, but not completely, and tilt + inhale again. You can imagine that you are inflating a tire in a car.
Tilts are performed easily and rhythmically, it is not worth bending low, it is enough to bend down to the level of the belt.
Round your back, lower your head. Important!! "Inflate the tire" in the rhythm of the drill step.
Normally, the exercise is performed 12 times.
Restrictions:
Injuries of the spine and head, perennial osteochondrosis and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - you should not bend low. The slope is slightly noticeable, but short and noisy breaths are required. Exhalation is passive after inhalation through the mouth, while not opening the mouth wide.
This exercise is quite effective, it can stop a heart attack, an attack of the liver and bronchial asthma.
4. Exercise "cat" (half squat with turn)
I.p. – o.s. (during the exercise, the feet do not come off the floor).
Make a dance squat with a turn of the torso to the right and at the same time a short, sharp breath.
Then do the same with a left turn.
Exhalations are performed spontaneously.
The knees are slightly bent and straightened (do not squat much, but lightly and springy).
Hands on the left and right are grasping movements.
The back is straight, turn at the waist.
Normally ex. performed 12 times.
5. Exercise "Hug your shoulders"
I.p. - standing, arms bent and raised to shoulder level.
It is necessary to throw your arms very strongly, as if you would like to hug yourself by your shoulders.
And with every movement, a breath is taken.
Hands during the "hug" should be parallel to each other; it is not necessary to breed very widely to the side.
Normally, the exercise is performed 12p - 8 breaths-movement.
Can be performed in different starting positions.
Restrictions:
Ischemic heart disease, myocardial infarction, congenital heart disease - with these diseases, it is not recommended to do this exercise.
It should start from 2 weeks of classes.
If the condition is severe, then you need to perform half as many breaths (4, or even 2).
Pregnant women from about 6 months (pregnancy) do not tilt their heads back in this exercise, only the hands perform the exercise, stand straight and look forward.
6. Exercise "big pendulum"
I.p. - standing, legs already shoulders. Lean forward, reach for the floor with your hands - inhale.
Immediately, without stopping (slightly bend in the lower back), lean back - hug your shoulders with your hands. Also, inhale.
Exhale voluntarily between inhalations.
Normal: 12 times. The exercise can be performed while sitting.
Restrictions:
Osteochondrosis, spinal injuries, displacement of intervertebral discs.
With these diseases, you should limit movement, lean forward a little and bend a little while bending back.
Only after a good mastery of the first 6 exercises, you should proceed to the rest.
You can add one exercise every day from the second part of the complex, before mastering all the others.
7. Exercise "head turns"
I.p. - standing, legs already shoulders.
Turning the head to the right - a short, noisy breath through the nose.
Same thing to the left.
The head does not stop in the middle, the neck is not tense.
Important to remember!
Exhalation must be done through the mouth after each inhalation.
Normal: 12 times.
8. Exercise "ears"
I.p. - standing, legs already 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 slightly, looking forward.
The exercise is similar to the "Chinese dummy".
Inhalations are performed along with movements.
Exhaling, do not open your mouth wide!
Normal: 12 times.
9. Exercise "pendulum head" (down and up)
I.p. - standing, legs already shoulders.
Lower your head down (look at the floor) - a short, sharp breath.
Raise your head up (look at the ceiling) - inhale.
I remind you that exhalations should be between breaths and through the mouth.
Normal: 12 times.
Restrictions:
Head injuries, vegetovascular dystonia, epilepsy, increased intracranial, intraocular, arterial pressure, osteochondrosis of the cervicothoracic region.
With these diseases, you should not make sudden movements with your head in such exercises as “Ears”, “Turns with your head”, “Pendulum with your head”.
Perform a small turn of the head, but the breath is noisy and short.
You can do the exercises while sitting.
10. Exercise "rolls"
1) I.p. - standing, left foot forward, right foot back. Transfer the weight of the body to the left leg.
Body and legs are straight.
Bend your right leg and put it on your toe for balance (but don't lean on it).
Squat a little on the left leg, while inhaling through the nose (left leg after squatting should immediately be straightened).
Immediately shift the center of gravity to the other leg (leave the body straight) and also squat a little with inhalation (we do not lean on the left leg).
Important to remember:
1 - squats are done along with inhalation;
2 - transfer the center of gravity to the leg on which the squat is performed;
3 - after squatting, the leg should immediately be straightened, and then a roll from foot to foot is performed.
Normal: 12 times.
2) The exercise is performed in the same way as described above, only it is necessary to change the legs.
This exercise is done only in a standing position.
11. Exercise "steps"
1) "Forward step".
I.p. - standing, legs already 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 the right leg and take a short, noisy breath.
After squatting, the legs must be returned to their original position.
Do the same, lifting the other leg forward. The body must be straight.
Normal: 8 times - 8 breaths.
This exercise can be done in any starting position.
Restrictions:
Ischemic heart disease, diseases of the cardiovascular system, myocardial infarction, congenital malformations.
In the presence of leg injuries and thrombophlebitis, you need to perform the exercise while sitting and lying down, very carefully. The pause can be extended up to 10 seconds. With such a disease, a consultation with a surgeon is necessary!
During pregnancy and urolithiasis, do not raise the knee high!
2) Back step.
I.p. - too. The left leg, bent at the knee, is retracted, while crouching a little on the right leg and taking a breath. Return the legs to their original position - exhale. Do the same on the other leg. This exercise is done while standing.
Normal: 4 times - 8 breaths.
Breathing exercises Strelnikova, video lesson
The list of the main diseases in which breathing exercises by A.N. Strelnikova are used
(Respiratory gymnastics by A.N. Strelnikova has ONLY ONE CONTRAINDICATION: internal bleeding.)Diseases of the upper respiratory tract, bronchi and lungs
Rhinitis vasomotor and allergic;
sinusitis;
Adenoids I and II degree;
Deviated septum;
Acute respiratory diseases (ARI and ARVI);
Rhinosinusitis;
Snore;
cysts;
Polyps of the nose and larynx;
Fibroids;
Angiofibroma;
papillomas;
Angiomas;
Paresis or paralysis;
Angina;
Laryngitis and laryngotracheitis;
Otitis;
Frontit;
Chronic pharyngitis;
Eustachitis;
Quincke's edema;
Edema of the larynx;
Tracheotomy;
Flu;
Bronchitis;
Whooping cough;
bronchiectasis;
Pneumonia;
Pleurisy;
pneumosclerosis;
Atelectasis of the lungs;
Pneumothorax;
Emphysema of the lungs;
Bronchial asthma;
Pulmonary edema;
Pulmonary tuberculosis;
Sarcoidosis;
Benign tumors of the respiratory organs.
Respiratory gymnastics by A.N. Strelnikova is indicated for ANY respiratory disease, even during an exacerbation of the disease (but only with a strictly INDIVIDUAL approach).
Respiratory gymnastics by A.N. Strelnikova is indicated for ANY violations of sound production and diseases of the vocal apparatus.
Diseases of the cardiovascular system
angina;
Atrial fibrillation;
Coronary artery disease;
Cardiopsychoneurosis;
Hypertension;
Hypotension;
Tachycardia;
Myocarditis;
rheumatic carditis;
Rheumatism;
pericarditis;
Atherosclerotic cardiosclerosis;
Circulatory failure;
Atherosclerosis;
Lymphadenitis;
Lymphogranulomatosis;
thrombophlebitis;
Migraine;
migraine neuralgia;
Stroke.
Blood diseases
Anemia;
Leukemia;
Radiation sickness.
Diseases of the digestive system
Chronic gastritis;
Peptic ulcer of the stomach and duodenum;
Enterocolitis;
Chronic pancreatitis;
Constipation.
Diseases of the liver and kidneys
Hepatitis;
Cirrhosis of the liver;
Botkin's disease (jaundice);
kidney cyst;
Polycystic kidney disease;
Wandering kidney;
Pyelonephritis;
Glomerulonephritis.
Diseases of the endocrine system
Diabetes;
Autoimmune thyroiditis;
Obesity;
exhaustion;
Mastopathy;
Hypothyroidism;
Diffuse toxic goiter;
Growth retardation (lag in physical development);
Gynecomastia.
Diseases of the genitourinary system
Haemorrhoids;
Inguinal hernia;
Enuresis (bedwetting);
Cystitis;
Climacteric neurosis;
Polyp of the cervix;
Cervical erosion;
Salpingoophoritis (inflammation of the uterine appendages);
Metritis;
endometriosis;
Algomenorrhea (painful menstruation);
Ovarian cyst;
The prolapse of the walls of the vagina;
Chronic prostatitis;
Prostate adenoma;
Impotence;
Orchitis;
Cryptorchidism;
phimosis;
micropenis;
Varicose veins of the spermatic cord;
Rapid ejaculation;
Infertility;
Delayed sexual development.
Nervous and mental illnesses
Alcohol intoxication;
chronic alcoholism;
Epilepsy;
Substance abuse;
Neuritis;
Neurasthenia;
neuroses;
neuralgia;
Insomnia.
Strelnikovskaya respiratory gymnastics strengthens the immune system, increases vitality and efficiency, heals the psyche, improves mood, and removes depression!
Diathesis;
Eczema;
Dermatitis;
Neurodermatitis;
Psoriasis;
Vitiligo (foci of depigmentation decrease)
Musculoskeletal disorders
Osteochondrosis;
Arthritis;
arthrosis;
Radiculitis;
Various posture disorders;
scoliosis;
Kyphosis;
Lordosis;
Polyarthritis;
fractures;
dislocations;
bruises;
Vertebral hernias.
Various injuries of the upper and lower extremities, shoulder girdle and thigh.
Dear readers, if you have performed a set of Strelnikova breathing exercises, leave comments or reviews below. Someone will find this very useful!
What is the essence of such breathing
Strelnikovskaya respiratory gymnastics is a selection of exercises that Strelnikova developed primarily for herself - she was a theater teacher and opera singer, suffered from a choking cough, and was looking for an opportunity to cope with her illness. The respiratory system according to the Strelnikova method has no analogues and no restrictions whatsoever - people of any age can do it, regardless of their state of health.The breathing system that Strelnikova developed (and patented) can be used to relieve stress, and is also easy to combine with walking. It is not always necessary to do gymnastic exercises (I will give a set of breathing exercises below), you can walk in a park or outside the city at an average pace to perform breathing movements - eight breaths, rest for about three to five seconds and then eight breaths, in half an hour the body will be saturated with oxygen, and also you will learn how to breathe correctly.
Strelnikova's paradoxical breathing exercises are recommended for use at any time, but the author of the technique, Alexandra Nikolaevna, recommended training in the morning, then the benefits of breathing exercises will be as high as possible.
Results and benefits for the body
What are the benefits of constant breathing exercises Strelnikova?- The blood supply to the pulmonary alveoli and vessels improves, which has a positive effect on metabolism.
- Nerve regulation is restored, the central nervous system works more smoothly.
- The drainage functionality of the bronchial system is restored.
- Nasal breathing stabilizes.
- Morphological lesions in the broncho-pulmonary system are minimized.
- Inflammations resolve, folded areas of the lungs straighten out, lymph and blood supply stabilizes, and stagnant manifestations disappear.
- The circulatory system is strengthened and lost or impaired functions of the cardiovascular apparatus are restored.
- Immunity and body tone increase.
- It should also be noted that the original function of the lungs is restored - in addition to the primitive respiratory movement, the lungs are responsible for gas exchange in the alveoli.
Strelnikova's breathing exercises will help the body in general, but there are certain diseases in which this method is recommended by doctors.
Diseases of the respiratory system
It can be a runny nose or chronic sinusitis, bronchitis or even bronchial asthma. The fact is that Strelnikova’s paradoxical gymnastics most of all loads the respiratory system, giving it the maximum load, which improves the condition of the pulmonary system and helps strengthen the respiratory system as a whole. In addition to improving overall membrane permeability, local blood supply is also enhanced.Skin diseases
Many people suffer from neurodermatitis, psoriasis and diathesis, they know how hard it is to fight these diseases. When you train active breathing, the body is enriched with oxygen at the membrane level, and oxygenated blood enhances regeneration. By the way, it also helps to restore the breathing of the skin - blood microcirculation improves, connective tissues are modernized, excess sebum is removed, acne disappears.Nervous disorders and diseases of the central nervous system
Often, diseases of the central nervous system are associated, among other things, with a low level of oxygen in the blood, and with insufficiently active blood supply - the body functions at “low speed”, and the person feels some depression. Breathing exercises by A. N. Strelnikova will help to normalize well-being literally from the first lesson.Diseases of the vascular system
If you often have a headache, feel unwell, have had a stroke or suffer from epilepsy, then the Strelnikova breathing technique will help minimize painful conditions.In addition to all of the above, breathing exercises according to the Strelnikova method allow you to fight stuttering, diseases of the spine, as well as overweight and bad habits.
Gymnastics rules
Before doing a set of breathing exercises, you first need to figure out how to properly perform gymnastics for weight loss. By the way, at the very beginning it is quite acceptable to use hints for exercises in pictures - this simplifies the process.- For each lesson, you need to do 1200 "breaths" - inhalations and exhalations.
- One lesson should take about half an hour.
- All exercises should be done in three sets, 32 repetitions in each approach. After each "thirty" you can rest 3-10 seconds. If it is difficult to perform 32 breaths in a row, then you can take breaks after each eight, and perform eights 12 times.
- After a month of daily classes, each exercise can be done not 8 times, but 16 or 32 times.
- For each lesson, you need to perform the entire set of exercises. Strelnikova recommended performing the complex twice a day with normal health, and several times a day if you feel unwell.
- Breathing exercises are done before meals. In some cases, you can do the exercises one and a half hours after lunch or dinner, but in the morning it is best to do it on an empty stomach.
- When there is clearly not enough time, you can perform not 3 sets of 32 breaths for each exercise, but one set of 32 breaths. In this case, Strelnikova's gymnastics will take you 7 minutes.
- After a month of daily exercise, the effect is felt.
- Do not give up gymnastics, it is best to do it all your life.
Introductory lesson
Naturally, you won’t be able to immediately complete a set of exercises; an active breathing technique requires an attentive and focused attitude.So, first you need to do the exercise "Palms" - sharp loud breaths are performed, after which a few seconds of a break. 4 breaths are taken at a time, the exercise should be performed with Strelnikov's hundred - that is, 24 times 4 breaths each. After each inhalation, exhale through the mouth, imperceptibly. Otherwise, the benefits and harms will not be balanced and you can harm yourself, do not grimace.
With arrhythmia of the heart and problems with the vessels of the central nervous system, you can feel dizzy. This is not a bad sign, the main thing is not to be too nervous. In general, with arrhythmia, the heart can perform exercises, so do not be afraid and stop exercising.
The next exercise is "Shooters". Here you need to complete 12 eights (to get Strelnikov's hundred).
Another exercise that will help you master the technique is the “Pump”. Perform it according to a typical pattern - 12 eights, after every eight breaths - a break. By the way, this exercise has some limitations, I will talk about them later.
This is a basic lesson, it is repeated twice a day, adding a new exercise every day. Once you have mastered the breathing technique, you can begin to increase the number of breaths in one approach.
Full complex
You need to stand up straight, bend your arms at the elbow joints and show your palms (vertically, on the line of the shoulder joints). Sharp breaths are taken, at the same moment the hands are clenched into fists. You can do this exercise in any position of the body.
You need to stand up straight, clench your hands into fists and press them to the abdominal part of the body, near the waist. When you inhale, the fists are pulled down towards the floor, then you need to return your hands to their original position. Hands are not recommended to be raised above the waist.
Pump
It is necessary to stand up straight, the legs are somewhat narrower than the shoulders, the arms are freely extended along the body. First, a tilt is made - with your hands you need to reach for your socks, but do not touch them, and in the second half of the tilt you need to take a noisy breath (strictly with the help of the nose, not the mouth). Inhalation ends simultaneously with the inclination. Then you need to slightly rise, but do not rise completely, and repeat. The back should be rounded, the head facing down. Exercise is done standing and sitting.
This exercise has some limitations. It must be carefully performed for various head injuries and diseases of the spine, as well as if there are problems with pressure. Do not lean too deeply, just bend slightly. This exercise is very effective, helps to overcome bronchial asthma.
Cat
You need to stand up straight, and perform a dance squat, turn the body to the right and take a short breath, then return to the starting position and do the same squat with a turn to the left. Do not squat too deep, just bend your knees slightly. During the exercise, you need to make a grasping movement in the direction of rotation. The back should be straight, the turn is carried out only in the area of \u200b\u200bthe belt.
We get up with a straight back, bend our elbows and raise them at shoulder level. As you inhale, you need to cross your arms deeply, hugging yourself by the shoulders. Hands should go parallel to each other, you should not spread them, while inhaling, the head leans back slightly.
If a person has diseases of the cardiovascular system, then in the first couple of weeks you should not perform this exercise. For women who are in position, after the end of the second trimester, you should not tilt your head - a gymnastic exercise is performed with a strictly vertical spinal column.
Stand up straight, put your heels a little narrower than shoulder width. Then you need to lean forward, stretch your arms towards the floor, inhale and exhale, then lean back without interruption (it is permissible to bend slightly in the lower back), wrap your arms around your shoulders. You can also do the exercise while sitting.
You need to master these exercises before moving on to the rest.
turns
Stand up straight, take breaths at the same time as turning your head, you do not need to pull your neck, do not stop your head in the process of movement - to the left - inhale, exhale, to the right - inhale, exhale.
Ears (Chinese dummy)
The starting position is classical - straight. The head alternately leans with the ear to the shoulder and inhales, do not lower the chin, exhale in a timely manner.
Stand up straight, feet shoulder-width apart or slightly narrower, then alternate “inhale from the floor” and “inhale from the ceiling”, while only one head moves.
Restrictions: "Ears", "Turns" and "Pendulum head" should be performed smoothly, especially if there are diseases of the neck, spine or head vessels.
rifts
Stand up straight, put your left foot forward, right back, transfer the center of gravity to your left foot. Then a light dance squat is done on the left leg along with a noisy breath, after which the weight is transferred to the back (right) leg, also inhaling.
You need to squat and inhale at the same time, the center of gravity is on the leg that squats, after the squat you need to straighten up, and only then “roll” the center of gravity to the other leg.
After the complex is completed, you need to swap legs (now right forward, left back), and repeat.
Steps (rock and roll)
Front step - we get up to the starting position, raise the left leg, bending at the knee (pull the toe), the center of gravity is on the right leg. In this position, a light squat and a noisy breath are made, then we take the starting position for a moment, and perform the exercise for the right leg.
The back step is done in the same way, but instead of lifting the knee forward, the knee should simply be bent so that the heel is lifted towards the buttock.
You need to inhale and perform the movement at the same time.
Look in detail at the video on how Strelnikova’s gymnastics is done in unison in 8 minutes, there are also videos with a full set of exercises, designed for 12 minutes and 26 minutes. But this video will clearly show how to properly perform all the exercises of the complex:
A few more benefits. For preventive purposes, you can use any exercises of Strelnikova's gymnastics, but if there are certain specific ailments, then it is better to clarify which specific exercises will help overcome diseases. For example, Strelnikova's breathing exercises for preschool children involve simple exercises for children that help fight children's colds - they relieve nasal congestion, reduce sore throat, and generally improve well-being.
Also useful in case of a cold are exercises for children recommended by Strelnikova for bronchial asthma or emphysema. Strelnikova's therapeutic breathing exercises for asthma will help both large and small ones - the sooner you start exercising, the higher the likelihood of remission.
Try to take care of the whole family - initially, Strelnikova's gymnastics helped my mother with hypertension, but literally a week later, my mother and I realized that breathing exercises also help with stress. In stressful situations, simple breathing exercises of the Strelnikova exercise can help to perform not always enough strength and endurance, but breathing a little according to her method is very useful.
Strelnikova's breathing exercises for weight loss also give incredible results!
Helped me start exercising regularly a book about the technique that Shchetinin wrote. I recommend reading it to anyone who cares about the health of their family.
With arrhythmia of the heart, the "Pump" helps well. Also, with arrhythmia of the heart, it is recommended to perform the exercise "Pendulum". In general, the main thing in case of cardiac arrhythmia is to perform the entire set of exercises correctly, and approach the use of gymnastics by gradually increasing the load, in no case overstraining. The same applies to hypertension.
Strelnikova's breathing exercises for bronchitis are the first three exercises, they help to keep the bronchi in order and form the basis of daily gymnastics.
When stuttering in children, it is very important to pay attention to the correct execution of “Hug your shoulders”. So the child gets rid of the muscle clamp in the shoulder girdle and relaxes. Strelnikova's vocal exercises and breathing exercises for stuttering give very good results, when the child is engaged not only individually, but also with other children.
Very often people are interested in what are the indications and contraindications. As for the indications, I wrote above, but contraindications ... In general, the gymnastics complex according to Strelnikova practically does not imply contraindications - this is the correct breathing technique, originally developed for vocalists, and then modified not only to improve the functioning of the speech apparatus, but also for health in general, as a result of which many people do without medication. For people with serious illnesses, I can only advise you to discuss gymnastics with your doctor - so you can find out if it is suitable for you personally.