11 unique breathing exercises Strelnikova

There are many breathing techniques in the world that help restore and improve the body. Today we will talk about the well-known, but undeservedly forgotten breathing exercises of Strelnikova. Breath – this is the main function of the body, if it is disturbed, all vital organs begin to suffer. To restore proper nasal breathing, this system is used, emphasizes estet-portal.com. Do the exercises with us, and you will regain your health and get rid of many diseases.

What diseases are Strelnikova's breathing exercises useful for?

Respiratory gymnastics is based on increasing air exchange in the alveoli of the lungs due to quick short breaths of air through the nose during passive exhalation. In addition, by performing these breathing exercises, you will use:

Press.
Legs and arms.
Head.
Pelvic region.
Shoulders.

One of the main tasks of this gymnastics – This is the restoration of normal physiological breathing through the nose. Her:

improves metabolic processes,
restores the central nervous system,
promotes bronchial drainage,
eliminates adhesive processes in the body,
improves blood circulation and lymph flow,
reduces inflammatory processes of various etiologies,
strengthens the cardiovascular system,
increases the tone and resistance of the body to respiratory diseases,
corrects posture and chest pathologies.

Rules for Strelnikova's gymnastics

Of course, gymnastics has its own rules of performance. In order for the classes to be effective, adhere to the following execution technique:

One workout lasts no more than half an hour.
You need to divide the exercises into three parts: 32 breaths, then 3-6 seconds of rest, and so on 3 times. If it will be difficult for beginners – then you can divide the breaths into 8 or 16 breaths at a time.
After one month of training, you will be able to perform a full set of exercises with 96 breaths for each exercise.
You need to do the whole set of exercises, even if not immediately for 96 breaths, but with high quality. If you are not feeling well, do the exercises several times a day.
Classes are best done in the morning before meals or after it, but with a break of 1.5 hours.
If you don't have much time, you can do basic exercises for 32 breaths. It only takes 10 minutes, but it will still be useful.
If you can't count and you constantly get lost, then after every 8th breath, turn around the corners of the room: 1 corner – 8 breaths, turn to next.
Gymnastics is performed in a position that is comfortable for you: sitting, standing and even lying down. There are no age restrictions either. It is used for children from the age of 3.
The therapeutic effect is achieved after 1 month of training.

Don't quit if your condition improves. Do exercises as a preventive measure and you will feel much better every day.

Strelnikova's set of breathing exercises

Here is a set of 11 basic breathing exercises:

"Palms". Standing straight, arms bent at the elbows, palms facing the viewer. Taking noisy breaths, we clench our palms into fists. At the same time, the exhalation is inaudible (passive), we open our hands.
"Carriers". Standing straight, hands clenched into fists and located at waist level. While inhaling, we push our hands down, while exhaling we return them back.
"Pump". Feet shoulder-width apart, we lean slightly down, the back is rounded, the arms hang down calmly. We bend down with a breath, as if we are inflating a tire, you do not need to reach the floor with your hands. With an exhalation, we rise to the starting position.

Not recommended for head injuries, high blood pressure, calculi (kidney or gallbladder).

"Cat". Standing, feet shoulder-width apart, arms bent at the elbows at the torso, hands hanging down calmly. Make a turn of the torso to the right and at the same time half-squat, at this moment there should be a breath, while the hands perform a grasping movement. When returning to the starting position, exhale. Then in the opposite direction.
"Hug your shoulders." Standing, raise your arms to chest level and bend. Taking a breath, sharply hugging yourself by the shoulders with your palms, try to bring your hands together as much as possible. They should be parallel, but not crossed, do not change hands during the exercise. Not recommended after heart attack, with heart defects.
"Big Pendulum". Collaboration of exercises "Pump" and "Hug your shoulders." When tilting down, we take a breath, rise, hug ourselves by the shoulders. Head up, also inhale. Exhalations are small between slopes. Not recommended for spinal problems, especially injuries.
"Head Turns". Standing, arms hang freely, turn only the head to the side – inhale, in the other direction – also inhale. Between breaths, exhale freely through the mouth.
"Ears". Standing, hands in the same position as in the previous exercise. We tilt our head (ear to shoulder), while inhaling, the same thing is done to the other shoulder. Don't forget to breathe out.
"Pendulum head". Tilt your head down (in the same starting position), inhale, lift and throw back. One more breath. Exhale as the head moves from one position to another.
"Rolls". Standing, put the right foot behind, the left in front. We lean on the left leg, the right one is on the toe. We squat on the left leg, while inhaling, immediately straighten the leg. Then we squat on the right, inhale, straighten, left on the toe. Change legs and repeat the exercise.
"Step". Standing, raise your left bent leg to chest level. At the same time, pull the sock, sit down a little while on the right, take a breath. Take a starting position. We do the same with the right leg.