Breathing exercises Buteyko, Strelnikova, qigong, yoga. Simple breathing exercises for weight loss Basic breathing training complexes

We’ll tell you in detail why breathing exercises are useful and what Strelnikova’s breathing system is.

Breathing exercises: benefits and goals

Purpose and benefits of the breathing exercises complex

Controlled breathing reduces stress, improves alertness and strengthens the immune system. The purpose of breathing practice is the complete healing of the body and knowledge of one’s body. During breathing practice, a person concentrates on his sensations and feels a surge of oxygen in all his cells. And all this happens consciously.

For centuries, yogis have incorporated breathing exercises into daily life to increase inner awareness. Modern research shows that breathing practices can help relieve anxiety, insomnia, depression and attention deficit disorder.

Popular

A conscious way of breathing effectively affects the brain - the heart rate slows down, which helps you quickly calm down and begin to control the release of the “stress hormone” (cortisol).

Breathing practices additionally help:

• relax the muscles;
• lower blood pressure;
• produce more endorphins;
• improve the functioning of the lymphatic system;
• relieve stress and anxiety.

Methods and exercises of breathing exercises

There are a huge number of techniques and methods of breathing exercises. They all target different physical and mental health issues. Some breathing exercises can be mastered on your own, while others are best practiced with a professional.

Breathing exercises for the abdomen

This type of breathing exercise is easy to practice on your own. During the practice, you fill your lungs with air and push it out using simple abdominal movements.

Lie on the bed or floor, place one hand on your stomach and inhale slowly through your nose. The stomach should puff up and rise. Then you need to completely push out the air, contracting your abdominal muscles. This type of breathing practice is suitable for losing belly fat.

"Mindful" breathing

The goal of concentrated breathing exercises is to achieve control over breathing and body. During practice, you need to breathe slowly and watch how the air enters and leaves your lungs. Slow breathing helps you relax, as it feels like a calming meditation.

Square breathing exercises

During practice, you need to visualize one side of the square as you inhale, and then the other as you exhale. The process must be continued until you put the square together in your imagination.

Breathing exercises alternate nostrils

The technique helps to quickly cope with excitement and anxiety. Breathe through one nostril first, closing the other with your finger. Then repeat breathing practice through the second nostril.

Method 4,7,8

This version of breathing exercises was developed by Dr. Andrew Weil. The 4, 7, 8 breathing method helps you fall asleep in seconds. How to do it? It’s very simple: inhale for a count of four, then hold your breath for a count of seven, and then exhale for a count of eight.

Breathing exercises from Wim Hof

Wim Hof ​​came up with a deep breathing practice that, on the contrary, should invigorate you. The goal of breathing exercises is to reduce shallow breathing, as it causes “oxidation” of the body. How to do it: several times a day for 5-6 minutes, start breathing as deeply as possible.

Strelnikova: effective breathing exercises

Alexandra Strelnikova’s technique helps fight not only stress and anxiety, but also symptoms of respiratory diseases. The Strelnikova system is a whole complex of 11 breathing exercises. The practice is suitable for all ages in any condition. The creator recommends doing exercises in morning hours- at this time they are much more effective.

Benefits of exercises from Strelnikova’s technique:

• improving blood circulation in the lungs;
• restoration of nervous system functions;
• restoration of nasal breathing;
• prevention of respiratory diseases by increasing immunity and general tone;
• strengthening the circulatory system and restoring lost functions of the cardiovascular system.

Rules of breathing exercises by Strelnikova

To achieve maximum results, you need to know the basic rules of execution breathing exercises.

• One lesson - at least 1300 inhalations and exhalations.
• One lesson is at least 30 minutes.
• Each exercise - at least 3 approaches, 30 repetitions.
• One lesson should include the entire complex of breathing exercises.
• The practice should be repeated 2 or more times a day - it depends on the sensations and well-being.
• We do the practice in the morning before meals.

Breathing exercises by Strelnikova: video for home practice

Include and repeat effective breathing exercises from Alexandra Strelnikova at home.

The video includes basic exercises:

• "Palms"
• "Epaulettes"
• "Pump"
• "Cat"
• "Hug your shoulders"
• "Big Pendulum"
• "Head turns"
• "Ears"
• "Little Pendulum"
• "Rolls"
• "Forward Step"
• "Backward Step"

Breathing exercises: effective exercises using Strelnikova’s method.

Breathing exercises according to Strelnikova are based on exercises where breaths must be taken at the end of the movement, when rib cage compressed. The technique was invented by a mother who was giving a lesson

Strelnikova - breathing exercises - essence and advantages

Once, during another heart attack, Alexandra Strelnikova tried to breathe the way her mother taught her, and the suffocation gradually subsided. From that time on, she began to constantly perform breathing exercises and did not have any health problems. Many famous singers and actors studied with the Strelnikovs, the technique was so impressive that Alexandra filed documents and received a patent for her breathing exercises.

• Strelnikova’s gymnastics activates the entire immune system of the body.

The exercises initially helped restore the voice; later Strelnikova managed to cure her student and follower Mikhail Shchetinin from bronchial asthma. Doctors do not have a clear opinion, but they consider the technique effective means in the treatment of diseases of the respiratory, nervous and cardiovascular systems.

Advantages of the method:

• Combination with cyclic exercises (running, swimming, walking).
• Restoration of diseased organs.
• Disease prevention.
• Positive effect on the entire body.
• Lack of special conditions for classes.
• Increased lung capacity.
• Availability for adults and children.

The method is called paradoxical, because during inhalation the chest is in a compressed state, and not in an expanded state. However, the exercises do not cause fatigue, and ventilation increases 5 times. Breathing is performed during movement, the entire energy balance of the human body is restored.

Indications and contraindications for the technique

The technique has a positive effect on all metabolic functions of the body, blood supply to organs and systems, helps restore impaired breathing and strengthen blood vessels.

• chronic depression;
• neurotic conditions;
• pregnancy period;
• inflammation of the lungs and bronchi, asthma;
• heart diseases;
• hypertension;
• vegetative-vascular dystonia;
• previous heart attacks and heart rhythm disturbances;
• post-stroke conditions, headaches and epileptic ailments; thyroid disorders and diabetes;
• viral, inflammatory and skin diseases;
• impotence;
• excess weight and smoking.

Gymnastics can be done in parallel with the use of medications; healthy people perform exercises for prevention.

Strelnikova’s gymnastics is contraindicated in the following cases:

• acute conditions with elevated temperature;
• severe pathologies;
• acute thrombophlebitis.

In any situation, without first consulting a doctor, you should not prescribe this complex to yourself.

Breathing exercises by Strelnikova

You need to start training with the initial 3 exercises, twice a day, adding more exercises every day. Initially, increase the rest time between movements to ten seconds, instead of three to five.

• The main feature of the method is a strong and sharp inhalation through the nose.

You need to exhale arbitrarily, preferably through the mouth. The frequency of movements is 100-120 times per minute. Don't spend more than half an hour on a lesson. Strelnikova recommends exercising throughout your life, once a day. Movements 2 to 10 are performed in 12 sets of 8 breaths (12 x 8).

No. 1–Palms

Stand up straight, bend your elbows, palms forward. Take rhythmic breaths through your nose (4 in a row), clenching your palms into fists. Lower your arms and rest for 4 seconds. Exhale freely through your mouth. 24 approaches in any position (lying, standing or sitting). If difficulties arise, increase the rest to 10 seconds.

No. 2 – Shoulder straps

Stand straight, press your hands to your stomach, clenching your fists. Inhaling, you sharply push your fists down, tensing your shoulders. Return your arms back to waist level, relax your shoulders as you exhale. 8 breaths – pause 4 seconds. (12 x 8).

No. 3 – Pump

Stand straight, feet at shoulder distance, arms down along the body. Perform a slight forward bend (rounded back, head down), stretch your hands to the floor without reaching it. Inhale at the same time as you bend over. Then exhale, not straightening up completely. The rate of inclines is from 100 per minute. (12 x 8). If you suffer from head or back injuries, do not bend over too much.

No. 4–Cat

Stand up straight, feet shoulder-distance apart. Squat down a little, turning to the right and taking a sharp breath. Return to your original position. Repeat the movement to the left. The knees are slightly bent, the hands perform grabbing movements. Keep your back straight and turn at the waist. (12 x 8).
#5 – Hug your shoulders

In a standing position, bend your elbows and raise them to shoulder level. Take a sharp breath, hugging yourself by the shoulders without crossing your arms. (12 x 8). If it’s hard, perform 4 movements.
No. 6–Big pendulum

Stand straight, legs apart, narrower than shoulders. Lean forward, stretching your arms toward the floor and inhaling. Then you come back, wrap your arms around your shoulders and inhale again. (12 x 8). Can be performed while sitting. If you have diseases of the spine, you should not bend backwards.

• Having mastered the first six exercises, proceed to the remaining ones, adding one per day.

#7 – Head turns

Stand straight, legs narrower than shoulders. Turn your head to the right - inhale, to the left - inhale. Exhale between breaths. (12 x 8).

No. 8 – Ears

Stand up straight, legs narrower than shoulders. Tilt your head to the right, touching your ear to your shoulder - inhale, head to the left - inhale. Exhale between breaths (12x8).

Stand straight, legs narrower than shoulders. Tilt your head forward, looking at the floor, inhale, back (looking up) – inhale. Exhale between breaths. (12 x 8).

• For head injuries, pathologies of the upper spine and epilepsy, exercises 7-9 can not be performed completely, but inhale sharply.

No. 10 – Rolls

Stand up straight, left leg forward, right leg back. Transfer your body weight to your left leg, bend your right leg and place it on your toe. Squat on your left leg while inhaling strongly. Straighten your leg and shift your weight to your right. Squat on your right leg, inhaling. (12 x 8).

#11 – Steps

Front step. Stand straight, feet at shoulder distance. Raise your left leg, bending it at the knee, to your stomach (the toe stretches down). Squat on your right leg while inhaling noisily. Do you accept initial position. Repeat with the other leg. 8 times 8 breaths. Rear step. Bend your left leg at the knee, reaching your buttocks with your heel. Squat on your right leg and inhale. Repeat with the other leg. 4 times 8 breaths. For limb injuries, thrombophlebitis, heart disease, raise your legs low, pause for 10 seconds.

We all know what it takes to lose weight physical activity. But what should those who do not have the time and opportunity to do? full training V gym? An alternative could be breathing exercises for weight loss, which do not require a lot of effort and take a little time, but, nevertheless, it is really effective. How does it work, and how to breathe to lose weight? Let's try to figure it out.

Breathe correctly to lose weight. This seems strange to many, because it seems that there is no connection at all. Nevertheless, it is there, and very close. The essence of breathing exercises is to return to natural breathing. Breastfed babies always breathe deeply, with their stomachs, and their diaphragm takes an active part in the process. The lungs are completely filled with air and are completely released from it when you exhale. As we grow older, we lose this ability and breathe through our chest. In this case, the diaphragm and lower parts of the lungs are involved in this process very little, the air is not completely exhaled.

But full saturation of the body with air is extremely important, in particular for losing weight. Due to the fact that the cells receive enough oxygen, the body metabolism accelerates, respectively, fats are burned more actively. Improves digestion, from the body waste and toxins are actively removed. Oxygen promotes the oxidation and breakdown of fat. Another benefit of breathing exercises for weight loss is that they calm, reduce the production of stress hormones, while simultaneously increasing the production of happiness hormones. As a result, we fight depression, feel calmer and more harmonious, getting rid of the need to eat away stress.

Breathing exercises are beneficial for the body as a whole, and it has the following advantages:

• reduces hunger;
• stimulates digestion;
• breaks down and oxidizes fat cells;
• provides the body with additional energy resources;
• increases the body's defenses;
• helps cleanse the body of harmful substances;
• calms down.

What is the name of breathing exercises for weight loss? It all depends on the technology. The most popular trends today are bodyflex and oxisize. Learn about bodyflex with Marina Korpan in. Both work with full breathing, but there are certain differences. It takes only 15 minutes to complete both complexes. In bodyflex, the essence is to hold your breath for 8-10 seconds after taking a deep exhalation. Exercises are done specifically during the delay. With oxidation, short “inhalations” and “exhalations” are made. That is, taking a deep breath, we take three small breaths, and, after exhaling deeply, we take three short breaths.

Preparing for breathing exercises

Breathing exercises for weight loss will help you get in shape in just 15 minutes a day. It does not require a trainer, special equipment and clothes.

Breathing exercises have contraindications. You should not exercise during pregnancy, increased intracranial pressure, bronchial asthma, glaucoma, certain heart and vascular diseases, or after recent operations. If you have any diseases, be sure to consult your doctor first.

How to properly do breathing exercises for weight loss, It is important to consider the following rules:

• You need to exercise regularly. In the process of losing weight - every day, and when you have already achieved results, you can do exercises three times a week to consolidate it.
• Do not exercise immediately after eating. In general, the best time is in the morning on an empty stomach. You can drink water during class.
• It is important to provide yourself with a sufficient supply of oxygen. Ventilate the room in which you will practice. In the warm season, it is ideal to do gymnastics in an open space.

It is recommended to start with one exercise, with the help of which you will accustom yourself to proper breathing.. Lie on your back, place your palms on your stomach, inhale and exhale slowly and deeply. As you inhale, your diaphragm should smoothly fall down towards your legs, and your stomach should inflate to the maximum. As you exhale, the diaphragm moves upward towards the head, and the stomach retracts. It is important to use the stomach as much as possible, while the chest should remain almost motionless. You need to inhale exclusively through your nose, and exhale through your mouth.

To begin with, it is enough to do the exercise for a minute, gradually increasing this time. If you are unaccustomed to breathing correctly, then at first you may experience weakness and dizziness. Only after going through the preparatory stage and mastering the basic principles of proper breathing, you will be able to include other exercises in the complex and fully perform them.

You should not start a full set of exercises without being prepared. Otherwise possible Negative consequences in the form of dizziness, hyperventilation and even loss of consciousness. It is important to start breathing exercises gradually. Even one exercise, performed fully, will help you lose weight. Fat will begin to be burned already at the preparatory stage.

How to lose weight with breathing exercises: exercises

Breathing exercises for weight loss combine the basics of proper breathing with working different muscle groups. This allows oxygen access to fat cells, so they will begin to be actively burned. The muscles will become stronger, which will ensure a decrease in centimeters in problem areas.

Marina Korpan system

The exercises developed by Marina Korpan will help you notice obvious results after just two weeks. The woman is the author of the method and book “How to remove belly fat.” At one time she herself got rid of excess weight, therefore, all the principles of gymnastics have been proven by her herself. Basic principles in in this case the following:

• Inhale smoothly through your nose, then take two more short breaths, then a long exhale and two short ones. Try to engage your stomach as much as possible while keeping your chest still. It is necessary to repeat 2-3 times.
• Inhale through your nose and exhale through your mouth, deeply and slowly. As you exhale, pull your stomach toward your back, while inhaling, push it forward. Repeat the exercise 3-4 times.
• Take a deep breath, lower your head and draw your stomach in tightly. Then, as you exhale, empty your lungs as much as possible of air and hold your breath for a few seconds. Repeat three times.

Marina Korpan offers a wide list of exercises for different parts bodies. She also insists on the importance of proper nutrition and recommends avoiding fatty, fried and salty foods. There is no need to adhere to strict diets and strict restrictions. Eat in small portions: small portions and often.

Alexandra Strelnikova's system

It was developed in the middle of the last century. Strelnikova, being an opera singer, originally developed it for voice restoration. A little later it was discovered that this technique is useful for diseases of the heart and blood vessels, disorders of the nervous system, problems with the respiratory system, gynecological and urological diseases, and it also helps to lose weight.

The essence of the technique is that you need to inhale through your nose, actively, noisily and quickly, and exhale, on the contrary, through your mouth, slowly and effortlessly. In this case, while inhaling, the chest should contract, not unclench. Direct exercises are done while inhaling.

The Strelnikova complex includes 11 exercises. It is recommended to start with the first three, gradually adding one new one to them:

• Take a standing position. Place your arms bent at the elbows, palms forward. Take four quick breaths while rhythmically clenching your palms into fists. Then lower your arms, rest for four seconds and exhale in a relaxed manner. It is recommended to repeat the exercise 24 times.
• Stand up straight, press your palms clenched into fists to your stomach. Inhaling air, push your arms down and tense your shoulders. Then return your hands to their place, relax and exhale. Repeat the exercise 8 times, then rest for four seconds.
• Standing straight, lower your arms parallel to the floor. As you inhale, lean forward and reach for the floor with your hands without touching it. As you exhale, do not straighten up completely. It is recommended to perform the exercises quickly - about 100 times per minute.

Once you have mastered these exercises, you can move on to others. They are also recommended to be performed with good access to fresh air.

Breathing exercises for losing weight in the abdomen and sides

• place your feet shoulder-width apart;
• bend your knees slightly;
• place your palms on your thighs just above your knees;
• Inhale and exhale deeply several times;
• then take a strong, deep exhale;
• take a sharp breath through your nose, inflating your stomach;
• exhale deeply through your mouth, fully drawing in your stomach, hold your breath;
• when pausing, keeping your stomach pulled in, place the elbow of your left hand on the knee of your leg on the same side;
• straighten your straight leg and extend it to the side so that it does not leave the ground;
• extend your arm straight above your head, feeling the tension in the side muscles;
• hold in this position for 10 seconds;
• inhaling, return to the starting position, repeat the exercise 3-5 times for each side.

Breathing exercises for the hips

Let's consider effective exercise for slimming thighs:

• The exercise is performed in a sitting position on the floor. Place your left leg on your right, bend them at the knees;
• place your right palm on your left knee;
• place your left hand behind your back;
• in this position, exhale and inhale, then take a deep breath and exhale sharply, strongly drawing in your stomach as you inhale;
• during the pause, you need to pull your left knee towards you and twist your body to the left;
• turn your head and try to look behind you;
• you should feel how your thigh muscles work and lateral muscles belly;
• you need to hold for 10 seconds, then inhale.

Repeat the exercise 3-5 times, then change position, and repeat it the same number of times on the other side.

The effectiveness of breathing exercises is confirmed by numerous good reviews about it. Remember that all the benefits and effectiveness lie in breathing correctly. If you find it difficult to learn it on your own, you can consult with a specialist who practices breathing exercises, or watch a video.

Breathing exercises for weight loss: video exercises

Strelnikova’s breathing exercises are a non-drug healing method created at the turn of the 30s and 40s as a way to restore the singing voice.

That's all for today more people come to the conclusion that no drugs, pills, plastic surgeries or other unnatural interventions into the nature of our bodies can have such a beneficial effect on them as healthy image life. And this and proper nutrition, and sports, and the use of various health-restoring techniques and gymnastics. One of these is Strelnikova’s breathing exercises.

This is an independent system of exercises, which at one time enjoyed dizzying popularity among artists and pop stars. The following people trained using it: Alla Pugacheva, Sofia Rotaru, Margarita Terekhova, Laima Vaikule, Andrei Mironov. And this is not a complete list!

If you are the type of person who actively practices healthy habits or want your voice to sound with a new, pleasant timbre, then after reading this article you may be inspired and want to try it for yourself. new experience. Or you are faced with unpleasant respiratory diseases and are looking for a practice that can short term to return you to a high energy state, vigor of body and spirit, then the activities that will be discussed will suit you perfectly!

A little about the author A. Strelnikova

Alexandra Nikolaevna began her career as an opera diva in the first half of the last century, and after World War II she became a famous vocal teacher in the USSR.

The impetus for the development of unique gymnastics was the loss of my voice. The singer’s mother suggested a way to restore ligaments with the help of breathing exercises. Gradually, individual elements of the technique formed a whole system, which turned out to be unusually effective.

In 1972, Strelnikova officially registered her invention at the All-Union Research Institute of State Patent Examination, receiving an author's certificate for it.

Currently, there is a Breathing Gymnastics Center in the capital, named after its creator. The use of this technique has been repeatedly tested in medical institutions various types, and studies have confirmed its effectiveness every time.

Rules for performing exercises

Before performing the exercises, you need to familiarize yourself with certain rules.

1. Try to think only about inhalation. There is no need to type as much as possible - this is the main mistake. You need to inhale short, loudly and sharply.
2. Exhalation is not the main thing in the exercises. You should exhale through your mouth, not your nose. No need for extra stress. Feel your breath.
3. Try to pace yourself.
4. Don't exercise forcefully. You don’t need to do an exercise just because you “have to.” If the body is not ready yet, give it time, do not rush.

Basic and additional complex

For effective training Strelnikova developed a special complex. It consists of a main part and an additional one. The first includes the following tasks:

• Palms
• Shoulder straps
• Pump
• Head turns
• Small pendulum
• Cat
• Hug your shoulders
• Big pendulum
• Rifles

The additional part includes exercises:

• Sit down - stand up
• Spring
• Raising the pelvis
• Metronome
• Wiggle

When performing exercises, it is important to follow all the rules and strictly follow the instructions. When you exercise constantly, your body will get used to this amount of oxygen and it will be easier to work. It is more advisable to first learn the first 3 exercises - the basic ones. Then add 1 new one per day. The technique for performing all exercises is covered in the video.

11 breathing exercises by Strelnikova

1. Palm exercise

I.p. (starting position) – standing:

Stand straight, arms bent at the elbows (elbows down), and palms forward - “psychic pose.”

While standing in this position, you should take short, rhythmic, noisy breaths through your nose while clenching your palms into fists (the so-called grasping movements.

Without pausing, take 4 rhythmic, sharp breaths through your nose.

Then lower your hands and rest for 4-5 seconds. Then take 4 more noisy, short breaths and pause again.

Normally, you need to take 4 breaths 24 times.

You may feel dizzy at the beginning of the class, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise “shoulder straps”

I.p. – standing, hands clenched into fists and pressed to the stomach at waist level.

When inhaling, you need to sharply push your fists down towards the floor (do not strain your shoulders, straighten your arms to the end, reaching towards the floor).

Then return the brushes to waist level in IP.

Take 8 breaths in a row. Normally 12 times 8.

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

I.p. – standing, legs slightly narrower than shoulder width, arms below (os. – basic stance).

Make a slight inclination (reach your hands towards the floor, but do not touch), while in the second half of the inclination take a short and noisy breath through your nose.

The inhalation ends along with the tilt. Raise yourself a little, but not completely, and again bend + inhale. You can imagine that you are inflating a tire in a car.

The bends are performed easily and rhythmically; you should not bend too low, just bend down to waist level.

Round your back, lower your head. Important!! “Pump the tire” in the rhythm of a marching step.

Normally, the exercise is performed 12 times.

Restrictions:

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

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

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

I.p. – o.s. (during the exercise, the feet do not come off the floor).

Do a dance squat with your torso turned to the right and at the same time take a short, sharp breath.

Then do the same with turning left.

Exhalations are performed spontaneously.

The knees bend and straighten slightly (do not squat hard, but lightly and springily).

Hands on the left and right perform grasping movements.

The back is straight, turn at the waist.

Normal ex. performed 12 times.

5. Shoulder Hug Exercise

I.p. – standing, bend your arms and raise them to shoulder level.

You need to throw your arms very strongly, as if you want to hug yourself by your shoulders.

And with every movement a breath is taken.

Hands during the “hug” should be parallel to each other; There is no need to spread it very wide apart.

Normally, the exercise is performed 12p - 8 breaths-movements.

Can be performed in different starting positions.

Restrictions:

Coronary heart disease, previous heart attack, congenital heart disease - this exercise is not recommended for these diseases.

It should start with 2 weeks of classes.

If the condition is severe, then you need to take half as many breaths (4, or even 2).

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

6. Exercise “big pendulum”

I.p. – standing, legs narrower than shoulders. Lean forward, reach your hands towards the floor - inhale.

Immediately, without stopping (bend a little at the waist), bend back and hug your shoulders with your hands. Also - inhale.

Exhale randomly between inhalations.

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

Restrictions:

Osteochondrosis, spinal injuries, displaced intervertebral discs.

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

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

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

7. Exercise “head turns”

I.p. – standing, legs narrower than shoulders.

Turn your head to the right - take a short, noisy breath through your nose.

Same thing to the left.

The head does not stop in the middle, the neck is not tense.

Important to remember!

You need to exhale through your mouth after each inhalation.

Normal: 12 times.

8. Exercise “ears”

I.p. – standing, legs narrower than shoulders.

Slight tilt of the head to the right, ear to the right shoulder - inhale through the nose. Same thing to the left.

Shake your head a little, looking forward.

The exercise is similar to the “Chinese dummy”.

Inhalations are performed along with movements.

When exhaling, do not open your mouth wide!

Normal: 12 times.

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

I.p. – standing, legs narrower than shoulders.

Lower your head down (look at the floor) - a short, sharp breath.

Raise your head up (look at the ceiling) - inhale.

Let me remind you that exhalations should be between inhalations and through the mouth.

Normal: 12 times.

Restrictions:

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

With these diseases, you should not make sudden movements with your head in exercises such as “Ears”, “Head turns”, “Head pendulum”.

Turn your head slightly, but inhale noisily and short.

You can do the exercises while sitting.

10. Exercise “rolls”

1) I.p. – standing, left leg forward, right leg back. Transfer the weight of the body to the left leg.

The body and leg are straight.

Bend your right leg and place it on your toes for balance (but don’t lean on it).

Sit down a little on your left leg, while inhaling through your nose (the left leg should be immediately straightened after squatting).

Immediately shift the center of gravity to the other leg (leave the body straight) and also squat down a little while inhaling (do not lean on the left leg).

Important to remember:

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 be straightened immediately, and then a roll from one foot to another is performed.

Normal: 12 times.

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

This exercise is done only in a standing position.

11. Exercise “steps”

I.p. – standing, legs narrower than shoulders.

Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the toe). At the same time, sit down a little on your right leg and take a short, noisy breath.

After squatting, the legs must be returned to their original position.

Do the same, raising the other leg forward. The body must be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions:

Coronary heart disease, diseases of the cardiovascular system, previous heart attack, congenital defects.

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

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

2) “Back step.”

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

Normal: 4 times - 8 breaths.

Indications for use of the Strelnikova technique

Doctors still do not have a clear opinion about the unusual approach. Despite this, they recognize its effectiveness and obvious positive changes in the condition of patients and healthy people. First of all, they note the fact that Strelnikova’s breathing exercises stimulate the immune system and have a general strengthening effect on the body. Experts believe that the program can be carried out even in the absence of health complaints, but still identify several indications for carrying out breathing exercises:

• Neurotic conditions and depression that have entered the chronic phase.
• Pregnancy period (assuming the normal course of the natural process).
• Bronchial asthma, inflammatory processes in the bronchi and lungs.
• Diseases of the heart and blood vessels, including hypertension and vegetative-vascular dystonia.
• Heart rhythm disturbances, heart attack.
• Recovery period after a stroke, epileptic seizures, frequent headaches and migraines.
• Diseases caused by metabolic disorders.
• Thyroid pathologies and diabetes mellitus.
• Some infectious and viral diseases, dermatitis.
• Smoking.
• Problems with potency in men.
• Excess weight and tendency to gain kilograms.
• Studies have shown that proper and regular breathing exercises help cure anemia, get rid of snoring and stuttering, and problems in the genitourinary area.

The benefits and harms of the sessions are based on stimulating metabolic processes in the body, improving blood supply to organs and systems. The approach strengthens blood vessels, restores lost functions, and reduces the risk of complications due to various pathologies.

Strelnikova’s breathing exercises can be combined with other therapeutic measures and medications. If there are no obvious indications for sessions, they can be carried out for preventive purposes. In any case, positive changes in your condition will not keep you waiting.

Contraindications to breathing exercises

According to experts, Strelnikova’s breathing exercises, with the right approach, are unable to cause any damage to the human body. But in the presence of acute or chronic conditions, the introduction of the technique into the regime must be approached with increased caution. First of all, this step should be agreed with your doctor.

Deep and active breathing can be harmful if practiced according to the system against the background of such conditions:

• Osteochondrosis, especially in the upper parts of the spine.
• Acute thrombophlebitis.
• Internal bleeding or suspicion of these conditions.
• Spinal or head injuries of any etiology and severity.
• Increased arterial, intracranial or ocular pressure.
• Fever.
• It is also important to remember that smoking is prohibited during the exercise period.

In order not to take risks, you need to start classes with a minimum degree of intensity. Loads must be increased gradually. The process should not cause discomfort or be accompanied by difficulties. Until the body gets used to it, you need to rest often during the session, gradually transferring it to a new rhythm.

To keep their children healthy, parents are ready to go to great lengths. Health improvement in sanatoriums,trips to the sea, sport sections, walks on fresh air - all this, of course, strengthensbaby’s immunity, but sometimes it’s taken away no Parents have a lot of time and energy.

We all understand that nowadays every minute counts and leaving the city with a child for a week is a rare opportunity. At the same time, if the child gets sick, the sick leave will cost the same week, but the time spent will be extremely regrettable.

How does breathing exercises affect a child’s body?

Breathing exercises for children are mainly aimed at strengthening respiratory system body. During exercise, the respiratory muscles develop, and the habit of inhaling and exhaling correctly and rhythmically is developed.

Since exercises are for children younger age are playful in nature and include the pronunciation of sounds, the functioning of the speech apparatus also improves. By improving the blood supply to the body, the child’s local immunity is enhanced.

It is not always possible to protect a child from harmful environmental factors, so it is important not to “hide” him from external threats, but to teach him how to defend himself. Breathing exercises are one of the ways to protect the child’s body. Regular activities will help your child cope with viral diseases more easily and not waste his precious childhood on influenza and ARVI.

To learn more about protecting children from diseases, read more about on our website.