Update: October 2018
World-famous breathing exercises Strelnikova
dates back to 30-40 years, and then positioned as a way for
voice restoration (A. N. Strelnikova was a singer). Officially
Registered in 1972 and received a patent examination:
author, Alexandra Nikolaevna, was given a special
certificate of recognition of the method of treatment.
Respiratory organs are responsible for 4 functions / capabilities of a person:
breathing, speaking, shouting and singing. The most difficult is just singing.
Which means if breathing exercises are able to recover
voice, then the more simple functions, to which including relates
breathing will have an even greater positive effect. Guess was
proven in practice – thanks to this method the student and
a follower of Strelnikova, Mikhail Schetkin, got rid of
bronchial asthma, which tormented him for many years.
The essence and positive impact of gymnastics
Gymnastics is one of a kind in technique
performance and gives really amazing results.
- Inhale — при всех упражнениях короткий, резкий, шумный
вдох носом (3 вдоха в течение 2х секунд), который
performed at the peak of movements (exercises), compressing the chest
- Выдох — выдыхать нужно произвольно, через рот.
Exhalation is passive, or rather, it can not be on it
concentrate: it is believed that the body itself will throw out the excess
During classes, all parts of the body are included in the work, which
causes a general, pronounced physiological response of the body and,
accordingly, increased oxygen demand.
- All exercises are performed in parallel with breathing. This leads
to increased tissue respiration and helps all body tissues better
absorb oxygen and activate all metabolic processes.
- A special breath leads to the irritation of the vast receptor zone,
located on the nasal mucosa. Receptor area
provides reflex connections of the nasal cavity with almost all
organs. This determines the widest range of exposure.
exercises helps in the treatment of various diseases
all organs and systems, but the strongest influence on organs
respiration and especially relevant for bronchitis, asthma, SARS.
- Breath “sends” the inhaled air into the deepest sections.
bronchi, so that the lungs are filled with air completely.
The lung capacity after the 1st session is increased by
0.1-0.3 l. Normalized blood gas composition, arterial blood
contains more oxygen. Since breaths are parallel
active movements, the work is fully included and
diaphragm. As you know, this is the strongest muscle that is involved
and in breathing, and in sound formation. Also implemented the so-called
diaphragmatic massage of almost all organs of the abdominal cavity.
- In parallel, the cerebral cortex is saturated with oxygen, which
leads to the improvement of the work of all centers regulating the functions
- The process of self-regulation of metabolic processes is implemented.
Mechanism of action
The most important feature of the exercise is the use of
forced breath with involvement of the diaphragm. During training
concentration on the breaths is obligatory: you need to think about them, on
they should be concentrated and they must be counted.
A large number of repetitions (1-5 thousand breaths for 60
min) and regular daily training (twice a day, in the morning
and in the evening) already for 12-15 lessons guarantee the strengthening of respiratory
muscles, restoration of respiratory function, strengthening the muscles of the chest
cells, and the beginning of the elimination of spinal deformities (for complete
normalization will take more time).
Significant load does not lead to the accumulation of lactic acid
in muscles, which means during and after class does not occur
More details on the benefits of exercise in diseases.
bronchopulmonary system. Increased chest excursion
leads to the strengthening of its suction action. It improves lymph
and blood circulation. Hyperventilation of the lungs leads to mechanical
stretching the broncho-alveolar level and activates the resorption
exudate. The development of adhesions,
straightened atelectasis. Regular classes can significantly
reduce the amount of drug therapy, and in some cases completely
give it up (for bronchial asthma, chronic
Advantages of the method
- Lack of material costs and special conditions for
- The almost complete absence of contraindications, which we
we mention below, including age. The exceptions are
severe, bed-ridden patients, patients in a coma, very young children,
who by virtue of age are not able to understand the technique of execution.
- In addition to the direct therapeutic effect, exercises relieve fatigue,
increase vitality, give a great mood, invigorate,
improve memory These “bonuses” are especially important for students
schoolchildren, people engaged in stressful occupations.
- Combination with the usual cyclical exercises, such as
run, walking, swimming.
- The possibility of parallel drug treatment.
- Restoration of altered organs and systems and prevention
- Breathing, which occurs during movement, allows
восстановить энергетический баланс organism.
- Preventive use of the method in school children allows
reduce the frequency of SARS by 2-4 times.
- In just 10-15 minutes of the most uncomplicated activities appears
absolutely different state of health: a person feels light and cheerful
and great mood. And this means that for the minimum period,
completely free you can get the maximum result. And at
The current pace of life is very important!
�”Paradoxical gymnastics” (and that’s exactly what they call it)
shown for almost all diseases and any problems
with health. Basic indications for breathing exercises:
- neurotic conditions and chronic depression;
- inflammation of the lungs and bronchi;
- bronchial asthma, COPD;
- vasomotor rhinitis in acute and chronic forms;
- allergic diseases, including seasonal
- pulmonary tuberculosis;
- heart diseases;
- vascular dystonia;
- history of heart attacks and strokes;
- heart rhythm disorder;
- diseases of the musculoskeletal system, including
- disruption of the thyroid gland;
- inflammatory skin diseases;
- gestation period;
- obesity. It is recommended for slimming with a slight
In addition to improving the condition of various diseases of the organs
respiration: bronchial asthma, COPD, chronic bronchitis, etc.,
- For the spine, exercise helps eliminate slouching,
helps to create a springy, easy gait, makes the body
ductile and flexible. With regular and regular classes
Strelnikova gymnastics for children and adolescents with scoliosis and
poor posture gives very good.
- Restoration of nasal breathing even in those patients who
surgery did not help – one of many
positive effects. Even with free nasal passages, patients
continue to habitually breathe through the mouth due to the fact that they have
formed a complex of conditioned-reflex connections, in which
higher divisions of the central nervous system take part. To
to fix once lost nasal breathing skill is required
patient time and persistence. It is in this case that the special technique
breathing is simply indispensable and helps to significantly shorten the period
- Vision – classes suspend the fall of vision, and with good
scenario allow you to improve it by 2-3 diopters. This allows
children and adults with myopia maintain vision and improve it
- Stuttering – breathing exercises change the stereotype of breathing,
working out an extremely deep breath. If parallel to this
conduct more and special sound exercises, you can achieve
good results when stuttering.
- Smell – stimulation of the extensive reflexogenic mucosal area
nose provides reflex communication with the olfactory center. it
allows you to achieve improved sense of smell.
- The urinary system – a great tonic and firming
action exercises gymnastics Strelnikova have on
- Eliminate enuresis, help normalize the menstrual cycle and
eliminate pain during menstruation.
- Excellent therapeutic effect training has
varicocele in adolescents and youths. Exercises from the “Urological
complex “and a special massage to eliminate phimosis and
- In most cases, deep breathing helps normalize
sexual function, increase potency, especially in young men.
- With regular use of the same “Urological complex”
manages to get rid of such a diagnosis as chronic
- The so-called “gynecological complex” helps in the treatment of
female diseases – uterine fibroids, tubal obstruction,
endometriosis, ovarian cysts.
- Numerous positive examples of the use of training in
during pregnancy allow it to apply to this category
- Eliminate enuresis, help normalize the menstrual cycle and
- The postoperative period – within a certain time
This technique was actively used in the surgical departments of the city clinical hospital №
50 Moscow. All patients had a high healing
effect after interventions for excision of inguinal hernias. Generally,
training in the early postoperative period after resection
stomach, gallbladder removal, hysterectomy, appendectomy
helped the rapid and complete healing of postoperative
- In case of tuberculosis – at the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences in early 1992
a scientific experiment was conducted on the introduction of Strelnikovskaya
breathing techniques in the complex treatment and rehabilitation of adolescents,
suffering from pulmonary tuberculosis. Significant
improvement of an electrocardiogram, hemodynamics and function of external respiration. Occurred
rapid resorption of infiltrative foci and shortened period
healing of decay cavities. Until now, this method is officially
used in treatment of pulmonary tuberculosis in children and
Positive reviews of doctors about gymnastics Strelnikova and
official recognition of the method as therapeutic
guarantee the effectiveness of training. But, like any other method
treatments, workouts require regularity and adherence
Exercise can be practiced simultaneously using
medicinal therapy. Totally healthy people can use
Strelnikova method for prevention.
- Acute conditions with elevated body temperature;
- Severe pathology and general poor condition;
- Acute thrombophlebitis;
- Internal bleeding.
In any case, if there is a chronic or acute pathology,
without prior consultation with your doctor
It is not recommended to assign yourself this training.
Features of the exercises and what is needed to perform them
How to learn to breathe Strelnikova?
To обучиться особой технике дыхания и упражнениям, лучше
just watch Strelnikova’s gymnastics on video: relevant here
proverb that it is better to see once than to hear 100 times. TO
the same is free. The technique is simple, easy to master and
children, and the elderly.
The main condition for exercise is access to fresh air, that is,
it is best to work out in the open air or on the balcony,
in extreme cases with open vents or windows.
What is the paradox of the method? During inhalation of the chest
is in a compressed state, and not in the usual, extended.
Despite this, training does not cause fatigue, and ventilation
lung increases fivefold.
- Breathing technique: energetic inhalation – passive exhalation.
- The air is inhaled through the nose noisily and quickly as a sniffing nose,
exhalation occurs through the half open mouth without effort.
- Все движения выполняются синхронно с breaths.
TOак часто выполнять дыхательные упражнения
TOак метод лечения, тренировки проводятся дважды в день, по 1500
breaths in the morning and in the evening, before meals or an hour after
TOак метод профилактики, «дышат» по утрам, заменяя общепринятую
morning gymnastics, or in the evening to eliminate
fatigue that has accumulated in a day. Simple and affordable classes
perfectly train the whole body, from head to toe, providing a tide
blood to the internal organs. it и определяет широкий перечень
indications for breathing exercises Strelnikova.
Timetable of classes:
- It is better to start with the first 3 exercises and perform them 2 times in
- TOаждый день нужно прибавлять по одному упражнению из комплекса,
until all 11 receptions are connected.
- Rest between movements must first be 10-15 seconds, to
completion of the development of the complex, this break should be 3-5
- Workouts are lifelong: they replace
traditional morning gymnastics, fitness and other sports.
TOомплекс упражнений по Стрельниковой в картинках
In just 8 minutes a day, you can gradually recover from
diseases that have long deprived a person of normal and
full life and required serious drug therapy (or
at a minimum, significantly improve their health status). Below we
We will describe all the exercises, but the technique is clearer and clearer.
perform better look at the video. You can watch and gymnastics
Strelnikova in pictures.
In no case can not independently cancel medical
appointments and refuse drugs that are prescribed for
treatment. You should also discuss with your doctor.
application method Strelnikova.
Remember: you need to inhale strongly, sharply, through the nose, and exhale with your mouth,
arbitrarily. The frequency of movements is 100-120 per minute,
the duration of the lesson is half an hour. Movement (exercises) from 2 to
10 do in 12 approaches on 8 breaths (total 96).
Become straight, arms bent in elbows and put their palms
2. The chasers
5. Hugging shoulders
6. Big pendulum
7. Turns by the head
9. Pendulum head
Such a simple complex is a real well of health for
patient and persistent. Looking forward to hearing your breath feedback.
Strelnikova in the comments to the article and the results that were possible
achieve with a particular disease.
Автор: врач-гигиенист, эпидемиолог