Correct breathing exercises. Healthy breathing exercises in yoga

Every time we inhale and exhale, our lungs try their best to store as much oxygen in the body as possible. The lungs are considered the largest organs of the body. They are responsible for supplying oxygen to the blood and filtering carbon dioxide from it. The texture of the lungs is spongy and porous, so they can absorb harmful elements from the environment. Most often, lung problems are caused by excessive smoking. The best way Keeping your lungs healthy means quitting smoking! But there are other ways to help keep our lungs unclogged. In fact, this is what breathing exercises are designed for.

Breathing exercises are simple workouts things to do to increase energy levels and reduce tension in the body. To get the maximum benefit, it is important to ensure that you do it correctly. When the walls of the lungs compress and a person exhales air, purification occurs.

Pranayama is effective breathing technique which can be followed to increase lung capacity and ensure adequate oxygen levels in the body.

Top 9 breathing exercises:

Let's look at the 9 most best exercises for breathing:

1. Belly breathing:

To perform this exercise, you need to lie on your back and breathe deeply. Some pillows can be kept under the knees and neck to help the stomach rise as you inhale and fall as you exhale. Perform for approximately 5 minutes.

1. "Buzzing" breathing:

For this exercise, you need to make a long humming sound as you exhale while keeping your abdominal muscles pulled inward.

1. "Chinese" breath:

This breathing exercise involves taking short breaths through the nose without exhaling. It also relaxes the mind and body by providing oxygen needed for the body's metabolism.

1. Exhale sharply while bending over:

For this exercise, simply stand flat on the ground and bend down to your heels. Exhale all the air from your lungs and then return to an upright position.

1. Ribs stretch:

You need to stand in vertical position and stretch to one side. Then inhale slowly to maximize your lung capacity. Then hold your breath for 20 seconds.

1. Abdominal breathing:

Starting position: lying on your back, one hand on your stomach, the other on your chest. Having accepted correct position, inhale and exhale slowly through your mouth.

1. Anuloma-Viloma pranayana:

This breathing exercise is good for the body and can be done as a warm-up before performing deep breathing exercises. It is mainly done to improve lung function and clear the airways for greater oxygen flow. This alternative view Breathing through your nostrils is beneficial and can even reduce stress.

1. Cardiovascular exercises:

[Jumping Jack, Jumping Squats, Jumping Lunges]

These exercises can also be done to breathe in fresh air and are beneficial in that they can help a person quit smoking.

1. Aerobics:

These exercises can be performed to improve your breathing efficiency. These include: running, cycling and skating. They also lead to improved breathing and overall elasticity of the body.

The main goal of such exercises is to supply the body with as much oxygen as possible for the healthy functioning of all body systems. Therefore, it is necessary to comply correct technique execution, and to obtain the desired results, you must definitely feel the expansion of the chest cavity.

If you have any doubts, talk to your trainer or watch a few YouTube videos to make sure you have the correct technique. Once you can do these exercises regularly, your lungs will thank you and become healthier, which in turn will provide a better supply of oxygen to the rest of your body. So, take a deep breath and get to work!

Breathing exercises can improve a person’s well-being, stabilize overall tone, preventing the development of diseases. Properly planned, regularly conducted training is effective means in the complex treatment of many diseases.

There are several types of breathing exercises, each of which has a number of features and specific advantages. To choose the appropriate option for yourself, you need to study all types of breathing exercises, familiarize yourself with the rules for their implementation and possible contraindications.

Types of breathing exercises

Oxygen is necessary for every cell human body: with its help all metabolic processes occur. To required element performed its “work” sufficiently, it is important to breathe correctly. Correctly selected physiotherapy allows you to “carry” oxygen through all organs and tissues, because in Everyday life a person uses only half the capacity of his lungs.

Carbon dioxide is no less important for human health. It is necessary for proper functioning nervous system, amino acid synthesis, vasodilation. It can “accumulate” in the body in sufficient quantities only if you hold your breath correctly. Regular classes will provide this.

Shallow, uneven breathing leads to numerous diseases, ranging from insomnia to blockage of blood clots. To avoid such unpleasant consequences, you should choose the optimal set of breathing exercises for yourself.

Regardless of the chosen technique, exercises should be performed following the following rules:

• It is better to train outdoors or indoors with good ventilation;
• Concentrate on the exercises being performed, do not be distracted;
• Breathe slowly, without haste;
• If discomfort occurs, stop training.

Acceptable sensations during exercise are slight dizziness.

Breathing exercises by Strelnikova

After performing exercises according to the Strelnikova system, you can improve your health by getting rid of the following pathologies:

• Disturbances in the formation of sounds and the vocal apparatus;
• Diseases;
• Pathologies of the circulatory system;
• , liver, skin;
• Diseases of the musculoskeletal system;

Contraindication: internal bleeding.

• No. 1 “Palms”

Place your arms bent at the elbows in front of you, with your palms facing away from you (this is how psychics “tune in” to the session). Make sure your back is straight. During short, noisy 4 breaths of air through the nose, the hands are clenched into fists. Hands are lowered and rest for 5-6 seconds. Repeat the exercise 24 times. You can do it while sitting, especially if you feel dizzy during class.

• No. 2 "Epaulettes"

Standing straight, place your palms bent into fists on your stomach near the waist. Inhale - a sharp push of the arms down until they are completely straightened. Exhale – raise your fists to waist level. One approach – 8 movements. In total you need to do 12 approaches.

• No. 3 “Pump”

Stand straight with your feet slightly apart. Stretch your arms down, quickly and noisily inhaling air through your nose. When exhaling, you do not need to straighten up completely. The movement should resemble working with a pump. Repeat it 12 times.

Note!

Joints, bones, high blood and eye pressure, kidney stones, it is forbidden to do a low bend.

• No. 4 "Cat"

Keeping your head straight, turn your torso to the right and left, squatting slightly. Movements should resemble a dance, squats should be springy and shallow. Take a short breath while turning. Exhalation is done arbitrarily. The exercise is repeated 12 times.

• No. 5 “Hugs”

As you inhale, bring your right hand to your left shoulder and your left hand to your right, moving them parallel to each other. Imagine that you need to hug yourself by the shoulders. 1 approach – 8 “hugs”. A total of 12 approaches will be required.

Useful video - Strelnikova’s full range of breathing exercises in 12 minutes

Specifics of Buteyko breathing gymnastics

The exercises developed by Buteyko are based on the principle of normalizing deep breathing through willpower. The Buteyko technique consists of artificial breath-holding techniques.

A doctor, physiologist, and famous scientist believed that human health problems are caused by too much deep breathing. It causes a lack of carbon dioxide in the blood, which leads to the development of spasms in the bronchi and intestines. Buteyko confirms the correctness of his theory with an irrefutable fact: a patient with bronchial asthma has a lung volume that is 2-3 times greater than that of a healthy person (10-15 liters).

The goal of the training is to eliminate excessive ventilation of the lungs after deep breathing and to achieve artificially created shallow breathing.

1. Start by taking a deep breath through your nose and hold your breath. Find out how long you can go without air. The norm is from 50 to 60 seconds. In this case, the pulse rate should not be higher than 60 beats per minute.
2. Sit on a chair with your back straight. Looking above eye level, relax your chest. Slowly begin to breathe, gradually increasing the frequency of inhalations and exhalations. Try to breathe as often as possible for 10-15 minutes.

The exercise should be performed quietly with frequent breathing.

Note!

Classes are carried out only before meals. It is important that the stomach is empty.

Specifics of breathing gymnastics by Marina Korpan

The exercises developed by Marina are gaining popularity, gaining more and more fans. After all, you can figure out the technique yourself; it does not require significant effort or material costs. Regular training for 20 minutes a day will “bring” serious results within 7-10 days.

Their action is based on the fact that the inhaled air “must” enter all cells so that they are filled with oxygen. You need to exhale carbon dioxide through the use of your abdominal muscles. This technique improves metabolic processes in the body, so a person loses weight.

Note!

Each exercise should be performed on an empty stomach. It's better to do this in the morning.

Features of breathing exercises for weight loss

The following movements will help get rid of a boring belly:

1. Slowly inhale as much air as possible. During this inhalation, take 2 more breaths. When exhaling air, follow the same pattern: long exhale with 2 short “sub-exhalations”. Make sure that the stomach is directly involved in the exhalation. Repeat the exercise 3-4 times.
2. Inhale through your nose. Exhale calmly through your mouth. An important condition for performing the movement is the participation of the abdomen in the breathing process. As you inhale, draw it in, and as you exhale, push it out.

Note!

The quick effect of the exercises will come when you do them twice a day: morning and evening.

Video - Breathing exercises by Marina Korpan

Breathing exercises for illnesses

Performing breathing exercises is indicated for bedridden patients, as well as patients with numerous diseases of internal organs. Let us remind you what to choose medical complex in this case, it is necessary under the guidance of a doctor, strictly following his recommendations. Let's give approximate complexes for some diseases.

Cardiovascular diseases

For severe shortness of breath, a complex of correct breathing has been developed. The same is suitable for neuroses.

Sit so that you are comfortable. Place your hands on your knees. Inhale – bend slightly, leaning forward. After a smooth long exhalation, return to IP. Remember that during movements you should not strain your back and bend back too much.

The duration of breathing training is 20-30 minutes. It will strengthen the heart and blood vessels, expand the lungs, and burn calories.

Exercises for bronchitis

Bronchitis occurs under the influence of the inflammatory process in the bronchi. It has a long course and is accompanied by swelling of the mucous membrane. Breathing exercises will allow you to “clean” the bronchi of mucus, making breathing easier.

To achieve a good therapeutic effect, training is carried out twice a day. Strelnikova’s technique helps well with this disease, especially her “Hug” exercise.

Correct speech breathing will be ensured by an exercise during which 16 consecutive breaths are taken through the nose and the same number of exhalations through the mouth.

Exercises for scoliosis

Scoliosis manifests itself in pain. A long course of the disease causes “twisting” of the body, a decrease in the volume of the lungs and heart. To eliminate the negative consequences of the disease, exercise therapy is used together with breathing exercises. It is performed in a lying or sitting position.

Take a deep breath, raise your arms up, stretch, look at them and exhale, slowly lowering your limbs.

After taking a deep breath, as you exhale, imagine that the air is coming out of all parts chest and belly. Perform such movements 7-8 times.

Exercises for the lungs

These simple movements that control your breathing will help you achieve smooth breathing and improve your daily well-being. Running and brisk walking allow the lungs to expand, improving their functionality.

You can use any dynamic exercises, focusing during their implementation on even and deep breathing.

Exercises for asthma

Breathing regulation in asthma is aimed at reducing uncoordinated breathing. This is achieved by independently changing the amplitude and rate of breathing.

Strelnikova’s gymnastics, where breathing is inextricably linked with movements, helps to achieve good results. For asthma you need to give Special attention inhale: it should be short and sharp. Exhalation is voluntary, calm, carried out through the mouth.

Breathing exercises are a simple and effective way to improve your health, increase your vitality and mood. Regular exercise will improve a person's immunity and overall well-being.

It is possible to develop your own respiratory system through systematic and rationally thought out training.

This is facilitated by sports that involve aerobic exercise, as well as special exercises.

Aerobic sports include running, race walking, cycling, swimming, ski race, skating, biathlon, rowing, mountaineering and many others. Volumetric training loads, characteristic of these sports, contribute to the development of the heart muscle, increasing the volume of the lungs, improving the elasticity of blood vessels, and increasing the supply of nutrients in all muscles and internal organs.

Swimming has a particularly positive effect on lung development.. Indeed, during training, athletes are forced to hold their breath for a long time, which leads to an increase in lung volume and improved chest mobility.

As for special exercises, the following are considered the most effective.

Exercise for the rib muscles

It is the rib muscles, which are responsible for the expansion of the ribs, that allow the lungs to breathe to their full volume. The exercise proposed by experts is extremely simple: engage in any aerobic sport while wearing a gas mask. And it's not a joke! To breathe in a gas mask, you will have to expend much more effort, for which the rib muscles are responsible. The effect, according to assurances experienced trainers, simply amazing!

Exercises for the lungs

1. Take very sharp and frequent inhalations and exhalations for 1–2 minutes. After some time, the duration of the exercise can be increased.
2. Try to squeeze out the maximum amount of air from your lungs as you exhale, and then inhale in several steps at short intervals. At the end of the inhalation, hold your breath for as long as possible.
3. Take as deep a breath as possible and exhale the air in small portions and hold your breath as much as possible as you exhale until you feel like your lungs have shrunk in volume.
4. As you inhale, count to ten, inhale a little more air, then count to ten again. Do this as many times as your lung capacity allows. Do the same as you exhale.
5. Inhale while counting to 30. Over time, counting becomes slower.
6. Inhale briefly and intermittently through your nose and exhale briefly and intermittently through your mouth.

Exercises during training

1. Exhale only when lifting a heavy projectile. Inhale - only while lowering.
2. Take a deep breath and do as many push-ups or squats as you can. Do the same as you exhale.

Yoga exercises

Yoga offers many breathing exercises that allow you not only to develop the respiratory system, but also to improve the health of the entire body. It is better to learn them from masters, and we offer only the simplest of them, but, nevertheless, quite effective.

Cleansing the lungs

• Let's take a full breath.
• Hold your breath for a few seconds.
• We purse our lips as if we want to whistle.
• Without puffing out our cheeks, we exhale some of the air with considerable effort and stop for a few seconds.
• We repeat this in several steps.

Hold your breath - the exercise is designed to strengthen and develop the respiratory muscles and lungs, expand the chest

• Stand up straight and take a full breath
• Hold your breath for as long as possible
• Exhale forcefully through an open mouth
• Let's take a cleansing breath.

We activate processes in lung cells

• We stand up straight and slowly and gradually inhale the air.
• When your lungs are full, hold your breath and hit your chest with your palms.
• As you exhale, slowly hit your chest with your fingertips in different places.
• We do cleansing breathing.

Chapter:

Proper breathing is one of the main principles of good health in Eastern medicine. Breathing methods were mastered by people in Ancient India, China and Tibet. Today this practice is popular all over the world. One of the well-known techniques in Russia is Strelnikova’s breathing exercises.

At first, the basis of gymnastics included exercises aimed at developing vocal abilities in people. But, having used this method on her own daughter, who suffered from heart disease, Strelnikova saw that the child’s condition improved significantly. A set of breathing exercises helped cure the disease forever.

Over time, Strelnikova’s daughter joined her mother to study the effect of breathing exercises not only on the development of vocal abilities, but also on the restoration of the entire body.

The Strelnikovs also revealed a positive effect of the technique on such a serious disease as bronchial asthma. Subsequently, the respiratory system according to Strelnikova was studied by Mikhail Shchetinin, a patient and student of the teacher. Many teaching aids have been published under his authorship.

The essence of Strelnikova’s gymnastics is exercises based on inhalation and exhalation. In this case, inhalations may differ from each other in depth, intensity and frequency, and exhalations are spontaneous. During these exercises, the whole body heals, waste and toxins are released.

Inhalation is of great importance. The fact is that on the nasal mucosa there are receptors that are connected to all organs of the human body. Abundant air entering through the nose saturates all these systems and has a positive effect on the entire body.

Basic principles and benefits of breathing exercises

The effectiveness of the respiratory system depends on its correct execution in compliance with the following recommendations.

1. Exercises should be performed every day in the morning and evening for an hour. On average, a course of treatment includes 15 procedures.
2. The correct exercises are in which the inhalation of air occurs very noisily and with tension in the diaphragms, and the exhalation is free.
3. This means a combination of inhalation and exhalation with special exercises. This combination involves the arms and legs, head, neck, lumbar region, abdomen, hips, shoulders and spine, allows you to strengthen muscles and tone the body.
4. Inhalations are carried out comprehensively, up to 32 times per interval. Between complexes there are short pauses for rest, 3-5 seconds. The optimal option is 96 breaths, 4 per series with short intervals. Such a series of breaths is called the “Strelnikov hundred”. You can master them only after long training.
5. One procedure includes at least 10 exercises.

Benefits of breathing exercises:

• strengthening the body's defense system;
• increased tone and energy;
• improving the functions of internal organs;
• stabilization of breathing and functioning of the respiratory organs;
• destruction of inflammatory infections;
• improvement of general well-being.

Indications for use

Strelnikova’s breathing exercises are recommended for the following diseases and conditions:

• organ diseases respiratory system– bronchitis, pneumonia, asthma;
• skin diseases;
• pathologies of male and female genitalia;
• inflammatory processes in the body;
• voice related problems.

Breathing exercises for expectant mothers - excellent preparation for childbirth. If you perform the Strelnikova complex during pregnancy, the body will prepare for childbirth and become resistant to infectious influences.

Proper breathing helps get rid of toxicosis, relieves increased tone uterus, saturates the body with oxygen in the last trimester of pregnancy.

Breathing exercises can be successfully combined with other exercise– running, fitness, swimming, horse riding. It is also useful to practice breathing exercises not only during treatment, but also for prevention.

Every evening approaches 30 times will increase energy tone, lift your spirits, relax and relieve fatigue and tension accumulated during the day. In this case, you only need to think about breaths, train and count them.

Contraindications and potential harm

There are categories of people for whom this technique is contraindicated. These are people suffering from myopia and glaucoma, high blood or eye pressure, renal failure,. People with heart disease should perform the exercises with caution (they are not direct contraindications, they just require a balanced approach).

In addition, contraindications for Strelnikova’s gymnastics include combination with other breathing techniques - yoga, oxysize or qigong.

Exercises according to Strelnikova

The basic gymnastics complex consists of 13 exercises (in addition, the author of the method advises repeating “Pump” to get 14 exercises), which are very easy to perform.

"Palms"

This exercise is a warm-up. It is performed according to the following algorithm: standing, you need to bend your elbows and turn your palms away from you. As you inhale, you need to squeeze your palms tightly and relax while exhaling. You only need to work with your fingers.

"Epaulettes"

You need to stand up straight, straighten your arms parallel to your body. Then bend your elbows so that your fists are pressed to your stomach. Tighten your arms and shoulders, while inhaling, lower your arms sharply, unclench your fists, spread your fingers.

As you exhale, you need to return your hands to your stomach.

"Pump"

To perform this exercise, you need to stand up straight, straighten your arms parallel to your body. Then, lowering your head and rounding your back, slowly bend toward the floor at an angle of no more than 90 degrees.

At the end point of the tilt, you need to take a quick breath of air and return to initial position without straightening up completely.

"Cat"

To perform the “Cat” exercise, you need to stand up straight, straighten your back, spread your legs not reaching shoulder width, press your arms to your sides and bend your elbows. The hands should be lowered and kept at chest level.

Inhaling, squat down slightly, turn to the side and seem to grab the air with your hands. Exhale when returning to the starting position. You need to alternate turns right and left.

"Ears"

This exercise can be performed either standing or sitting. When inhaling, you need to tilt your head to the right or left, as if reaching your shoulder with your ear. You need to exhale while returning to the starting position. You only need to use your neck.

"Hug your shoulders"

While performing this exercise, you need to stand up straight, straighten your back, bend your arms at the elbows and raise them above your chest, as if you were sitting at a desk. During inhalation you need right hand grab your left shoulder, and grab your right shoulder with your left hand. This must be done so that the elbows come together at one point.

"Big Pendulum"

This exercise is an alternation between the Pump and Shoulder Hug exercises. On one exhalation, you need to hug yourself by the shoulders, on the other, lean forward. You can perform the “Big Pendulum” either standing or sitting.

"Head turns"

The exercise is performed while standing, with the back straight and motionless. As you inhale vigorously, you need to turn your head to the right and left, exhaling between turns.

"Pendulum head"

This exercise is performed in exactly the same way as “Ears”, only in this case you need to tilt your head forward and back.

“Rolls” with the right foot forward

You need to stand up straight, put your right leg forward a little. As you inhale, the entire weight should be placed on the right leg, which should squat.

“Rolls” with left foot forward

Performed in the same way as the previous exercise, with a change of leg.

"Forward Step"

This exercise is similar to walking in place. When inhaling, one leg, bent at the knee, rises to the stomach, and the other squats. On the next inhalation, the legs change.

"Backward Step"

It is performed in the same way as the previous exercise, with the legs pressed against the buttocks.

Breathing exercises for children

Strelnikova’s technique successfully helps treat respiratory diseases, heart disease, diabetes, neurological diseases, and stuttering. In addition, exercises develop plasticity and flexibility in children.

The advantage of Strelnikova’s gymnastics for children is that there are no age restrictions. You can perform the exercises with children 3-4 years old. This age is characterized by an increased risk of colds and infectious diseases that children bring from kindergarten.

Breathing exercises will help strengthen the body’s protective functions and strengthen the immune system without the use of drugs and pharmaceutical vitamins.

Another reason why babies are introduced to breathing exercises is their inability to breathe. Because of this, the body does not receive enough oxygen, hence colds, low immunity, hyperactivity, and even poorly developed speech.

Also, breathing exercises according to Strelnikova can save a child from stuttering. To do this, you need to regularly perform the “Pump” and “Hold Your Shoulders” exercises. They improve lung ventilation and teach you to breathe deeply, which helps completely change your breathing technique. Several months of exercise twice a day effectively treat the disease.

Effective help brings correct breathing in combination with physical exercise and for adolescents. Gymnastics helps balance hormonal balance, relieves pain for girls and regulates the menstrual cycle. Boys performing breathing exercises, reduce the risk of phimosis and cryptorchidism.

Proper breathing will help in the fight against characteristic adolescence skin problems.

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

INTRODUCTORY LESSON

First exercise « Palms" - warm-up. All exercises are described in the main complex, see below).

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

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

When inhaling, close your lips slightly.

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

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

Don’t think about where the air will go, think about the fact that you sniff the air very briefly and noisily (like clapping your hands).

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

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

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

Third exercise “Pump” you need to do it 12 times - 8 breaths, rest after each “8” for 4-5 seconds. (There are certain restrictions when performing this exercise, which are described in the main complex).

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

On the second day add Exercises "Cat"“, 12 times 8 movements.

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

When the exercises are mastered well, 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 the “16” and “32” breaths-movements.

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

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

Main complex

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

Rules:

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

Breathing exercises by Strelnikova

1. Palm exercise

I.p. (starting position) – standing:

Stand up 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 “muscles”

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

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

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

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

Normally, the exercise is performed 12 times.

Restrictions:

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

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

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

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

Do dance squat with a turn of the body to the right and at the same time 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, blood pressure, osteochondrosis of the cervicothoracic region.

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

Turn your head slightly, but inhale noisily and short.

You can do the exercises while sitting.

10. Exercise “rolls”

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

The body and leg are straight.

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

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

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

Important to remember:

1 – squats are done together 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”

1) "Forward step."

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

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

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

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

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions:

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

In the presence of 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.

Breathing exercises by Strelnikova, video lesson

List of main diseases for which breathing exercises by A.N. Strelnikova are used

(Breathing exercises by A.N. Strelnikova have ONLY ONE CONTRAINDICATION: internal bleeding.)

Diseases of the upper respiratory tract, bronchi and lungs
Vasomotor and allergic rhinitis;
Sinusitis;
Adenoids of I and II degrees;
Deviation of the nasal septum;
Acute respiratory diseases (ARI and ARVI);
Rhinosinusitis;
Snore;
Cysts;
Polyps of the nose and larynx;
Fibroids;
Angiofibromas;
Papillomas;
Angiomas;
Paresis or paralysis;
Sore throats;
Laryngitis and laryngotracheitis;
Otitis;
Frontitis;
Chronic pharyngitis;
Eustachite;
Quincke's edema;
Edema of the larynx;
Tracheotomy;
Flu;
Bronchitis;
Whooping cough;
Bronchiectasis;
Pneumonia;
Pleurisy;
Pneumosclerosis;
Atelectasis of the lungs;
Pneumothorax;
Emphysema;
Bronchial asthma;
Pulmonary edema;
Pulmonary tuberculosis;
Sarcoidosis;
Benign tumors of the respiratory organs.

Breathing exercises by A.N. Strelnikova are indicated for ANY respiratory disease, even during an exacerbation of the disease (but only with a strictly INDIVIDUAL approach).

Breathing exercises by A.N. Strelnikova are indicated for ANY sound production disorders and diseases of the vocal apparatus.

Diseases of the cardiovascular system
Angina;
Atrial fibrillation;
Cardiac ischemia;
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.

Digestive diseases
Chronic gastritis;
Peptic ulcer of the stomach and duodenum;
Enterocolitis;
Chronic pancreatitis;
Constipation.

Liver and kidney diseases
Hepatitis;
Cirrhosis of the liver;
Botkin's disease (jaundice);
Kidney cyst;
Polycystic kidney disease;
Wandering kidney;
Pyelonephritis;
Glomerulonephritis.

Endocrine system diseases
Diabetes;
Autoimmune thyroiditis;
Obesity;
Exhaustion;
Mastopathy;
Hypothyroidism;
Diffuse toxic goiter;
Stunted growth (lag in physical development);
Gynecomastia.

Diseases of the genitourinary system
Haemorrhoids;
Inguinal hernia;
Enuresis (bedwetting);
Cystitis;
Menopausal neurosis;
Cervical polyp;
Cervical erosion;
Salpingo-oophoritis (inflammation of the uterine appendages);
Metritis;
Endometriosis;
Algomenorrhea (painful menstruation);
Ovarian cyst;
Prolapse of the vaginal walls;
Chronic prostatitis;
Prostate adenoma;
Impotence;
Orchitis;
Cryptorchidism;
Phimosis;
Micropenis;
Varicose veins of the spermatic cord;
Fast ejaculation;
Infertility;
Delayed sexual development.

Nervous and mental illnesses
Alcohol intoxication;
Chronic alcoholism;
Epilepsy;
Substance abuse;
Neuritis;
Neurasthenia;
Neuroses;
Neuralgia;
Insomnia.
Strelnikovsky breathing exercises strengthen the immune system, increase vitality and performance, heal the psyche, improve mood, and relieve depression!

Skin diseases
Diathesis;
Eczema;
Dermatitis;
Neurodermatitis;
Psoriasis;
Vitiligo (foci of depigmentation decrease)

Musculoskeletal disorders
Osteochondrosis;
Arthritis;
Arthrosis;
Radiculitis;
Various postural disorders;
Scoliosis;
Kyphosis;
Lordosis;
Polyarthritis;
Fractures;
Dislocations;
Bruises;
Vertebral hernias.
Various damage to the upper and lower limbs, shoulder girdle and hips.

Dear readers, if you have performed a set of Strelnikova’s breathing exercises, leave comments or reviews below. This will be very useful for someone!