Strelnikova physical exercises for the upper respiratory tract. Respiratory gymnastics Strelnikova

Hello. Respiratory gymnastics Strelnikova - what is this technique and why is it given so much attention? I propose to get to know her, then take on arms in the fight against many diseases, as well as overweight.

Respiratory exercises Strelnikova

The main difference between A. Strelnikova's technique is a special breathing method: quick inhalation through the nose - free exhalation. Taking a breath, you seem to be sniffing, as during a runny nose, then the air quietly leaves the lungs through a slightly open mouth.

Another special difference: the whole lesson is counted at the same pace. Inhales with movements are approaches. Their number must be a multiple of 4 (from 4 to 32). There must be a pause between them (3-5 seconds).

The number of breaths with movements in one series should be equal to 96. This is considered the norm.

The technique consists of 11 exercises. First, you can learn 3 exercises: "palms"; "Epaulets"; "pump". If you master them, then even this will be enough to become healthier, more energetic. Then you can continue to master the technique.

Exercise "Palms"

I. p: stand up straight, bend your arms at the elbows, lift up. Turn your palms away from you. The pose is a bit like "hands up".

Take a noisy short breath with your nose, while grabbing air with your palms. Make a light, without tension, exhale through the nose, open your palms.

When exhaling, do not spread your fingers, just hold them loose. Do not hold the exhalation in the chest. On the first day, inhale and exhale 4 times, then pause for 3-5 seconds.

In total, you need to perform 24 times, 4 inhalation-exhalation. Then you will perform the entire cycle - 96 breaths and exhalations.

Exercise "Runners"

Stand straight, bend your arms slightly at the elbows, clench your fists, press them in front of your belt. Take a noisy breath with your nose, and with your fists make a strong push to the floor, as if you are throwing a load off your hands, opening your fists.

While inhaling, tense your shoulders, stretch your arms straight down, spread your fingers with a fan. Exhaling and returning to and. etc., clench your fingers into fists again and set them in front of your belt.

The description of the "Pump" exercise is below in the text.

Watch a video that shows how to do all Strelnikova breathing exercises.

The task of Strelnikova's technique

Purpose: treatment and prevention of the respiratory system

1. Create all conditions so that as much oxygen as possible enters the tissues.
2. Develop the muscles involved in breathing.
3. Strengthen the vocal cords.

The technique consists of 11 exercises, but 2 of them are basic.

1. "Pump" - tilt, with a quick breath. Leaning over, breathe in with your nose, as if sniffing. After that, you need to quickly straighten up, then perform a new tilt.
2. "Hug your shoulders." The execution technique is described above in the text. This exercise relieves fatigue well, removes congestion in the lungs.

Indications:

• With nervous disorders, depression;
• Stuttering;
• Myopia;
• Inflammation of the lungs and bronchi;
• Bronchial asthma; rhinitis in acute or chronic forms, ARVI;
• Allergic diseases, pulmonary tuberculosis;
• Diseases of the heart, blood vessels;
• Hypertension, heart attacks, strokes, headaches;
• Epilepsy;
• Diseases of the spine, joints, thyroid gland;
• Diabetes; impotence; obesity.

The main diseases are listed, the list goes on. But there are contraindications.

Contraindications

• Diseases with increased body temperature;
• Severe illnesses;
• Thrombophlebitis during an exacerbation;
• Internal bleeding.

Respiratory gymnastics for children and adolescents

Gymnastics is especially useful for children and adolescents who suffer from curvature of the spine. Regular exercises will help correct your posture, make your gait easy and beautiful.

If the child breathes through the mouth, then urgently start doing exercises. The same situation with vision.

Regular exercise not only stops the drop in vision, but also helps to improve it by 2-3 diopters. Children and adults with myopia can preserve vision and improve its acuity.

When stuttering, Strelnikov gymnastics, together with sound exercises, forever relieves a person from this speech pathology. Anuresis in children and pulmonary tuberculosis responds more quickly to treatment if classes are not ignored.

Respiratory system treatment

With bronchitis, Strelnikova's breathing exercises act as an additional treatment, but it cannot be neglected.

She will help:

• Remove stagnation of mucus in the bronchi, restore the mucous membrane;
• Increase the protective properties of the mucous membrane, remove inflammation,
• Rid the lungs of harmful microflora;
• Restore free breathing.

The method teaches you to breathe correctly with bronchitis:

• the breath should be sharp, strong, but short;
• air is drawn in actively through the nose, noisily;
• exhales through the mouth - inaudibly, gently;
• to maintain the rhythm of breathing, you must count as if you were marching.

Breathing exercises for bronchitis

Starting position: standing, feet shoulder-width apart, arms down.

• Cams. Noisy inhalation, clench fingers into fists, exhale - unclench, 4 repetitions with a rest of 5-6 seconds, 6 approaches.
• Dropping the load. The fingers are clenched into fists. While inhaling, we spread our fingers apart, as if throwing out a load. On exhalation, we return to the SP. 12 sets of 8 breaths.
• Ball pumping. A sharp breath, bend forward, lower your head, round your shoulders, hang your arms. On exhalation through the mouth, return to the SP, 12 repetitions, 8 inclinations. Children can be offered to "pump up" the ball, then play with it.
• Cat dance. On inhalation, bend your arms slightly, clench your fingers into a fist; sit down, turn around to the left; on exhalation, return to SP. Inhale again - repeat the movement with a turn to the right side.
• Strong hugs. Hands are slightly bent, put forward, palms "look" at the floor, while inhaling, clench your fingers into fists, put your hands behind your back as if you were hugging yourself. On exhalation, return to SP. 12 sets of 8 breaths.
• Slopes. As you inhale, bend forward slightly, bring your hands in front of you to the level of your knees, as you exhale, rise. Do not stop, bend a little in the lower back, put your hands behind your back, take a quick breath, returning to the SP. - exhale.
• Head turns. While inhaling, turn the head to the left, while exhaling, return to the SP, without stopping, exhale sharply, turn the head to the right; calm exhalation.
• Head tilts. Do the same, only instead of turning, tilting the head to the left and right shoulder.
• Head tilts back and forth. The technique, as in the previous exercise, only needs to bend forward and backward. Do not make sharp bends, only gently, smoothly.
• Cheerful dance. While inhaling, step forward with your left leg, transfer the body weight to the left leg, the right leg is on the toe, move your hands to the left, bending at the elbows, bringing them out in front of you. On exhalation, return to SP. Without stopping, take a breath, repeat the movement to the right. Exhale - return to I. p.
• Step forward. As you inhale, bend your left leg, pull it to your stomach, sit down a little on your right leg; on exhalation, return to SP; inhale again - pull the right leg to the stomach, squatting on the left. Exhalation - return to SP.
• Step back. While inhaling, bend the left leg, take it back, press the heel to the buttock, squatting on the right leg; on exhalation, return to SP. Inhale - repeat the movement for the right leg. Exhale - return to I. p.

Foreword

For some reason, it is believed that a person needs to be taught to read, sing, draw correctly, but there is no need to teach how to breathe. But this is fundamentally wrong! Most people, unfortunately, do not breathe correctly, and because of this, they develop a lot of diseases.

“You will take care of your breathing, you will live happily ever after,” - so one Indian sage said many centuries ago. And these are not empty words. Thousands of people have mastered the techniques of correct breathing. And what wonderful words of gratitude they say to those who taught them how to recover without pills and expensive treatment!

The study of the mechanisms of respiration and attempts to take control of this most important physiological process originate in primitive society. Studying himself as a part of nature, a person noted an inextricable link between the nature of breathing and the state of health. The beginning of human and animal life coincided with the beginning of breathing, the last breath of a killed enemy or a dying fellow tribesman meant the end of life. The state of sleep was completely incomprehensible to our ancient ancestors, when breathing seemed to be the only visible manifestation of life. The soul, this imperishable part of "I" that comes at the moment of birth, and at the moment of death leaves the body forever, has also been associated for a long time with breathing. Identifying breath and soul, man introduced himself to nature, to God, to His breath and his soul.

Few can boast of being able to control such a simple process as breathing. But it is in the correct breathing that the secret of a happy life and eternal youth lies. Already the medical treatises of antiquity contain a colossal amount of information reflecting the constant interest of a person in breathing, in this exciting mystery of being, the invisible thread of life. In various scientific and philosophical schools, many concepts, theories of breathing were developed, and specific methods of breathing exercises were practiced. Simultaneously with the study of ancient practices, there was an active search for new ways of healing. People began to pay special attention to breathing in the middle of the last century, which gave us so many diseases inherent in high-tech civilizations that we urgently had to look for non-drug ways to combat them. It was then that the simplest method came to the rescue - correct breathing.

The undoubted advantage of breathing practices is that, unlike other methods, they require less time and effort, they can be practiced regardless of the state of health, including the elderly and chronically ill people. Almost any person who wants to take his own destiny into his own hands can master the breathing practice suitable for him and heal the body, as well as open up spiritually. No wonder in Russian (as in many others) the words "spirit" and "breath" are related and indicate the close relationship of the two concepts.

In this book, you can familiarize yourself in detail with the method of paradoxical breathing by Alexandra Severovna Strelnikova - one of the most popular breathing practices in our country. You will get the opportunity to improve health in an affordable and effective way that easily fits into the daily rhythm of life.

Method development history

Respiratory gymnastics Strelnikova represents several hundred rapid body movements, in which breaths are performed at the end of movements with a compressed chest or unable to expand. That is why the technique is called “paradoxical”.

This method was discovered by Alexandra Nikolaevna's mother, Alexandra Severovna Strelnikova, who, like her daughter, was a singing teacher. She was engaged in the setting of the voice, people whose work was connected with singing tried to get to her classes. Initially, Alexandra Severovna did not even imagine that her breathing exercises could heal people.

Alexandra Nikolaevna Strelnikova in her youth often suffered from heart attacks; one night, when it was impossible to get medical help, one of the most severe attacks began. Then Alexandra Nikolaevna remembered breathing exercises. She began to breathe, as her mother taught, overcoming the pain. By morning, the suffocation subsided, the heart rate returned to normal. Since then, she began to regularly engage in paradoxical gymnastics and at an advanced age did not know the ailments that most elderly people suffer: she did not have heart problems, she passed the disease of the century, osteochondrosis, and her blood pressure never increased.

In the postwar years, Alexandra Nikolaevna lived in Moscow and worked at the Musical Theater. Stanislavsky and Nemirovich-Danchenko, and then as a teacher-vocalist in the Palace of Culture of Railwaymen. She herself was an excellent singer, but just like her mother, she preferred the stage of teaching the singing art, using a family method. She liked to watch how beautiful strong voices developed in people who had naturally mediocre data.

Many of the famous singers and actors studied with the Strelnikovs' mother and daughter (Lyudmila Kasatkina, Andrei Mironov, Alla Pugacheva, Maxim Shtraukh, Larisa Golubkina and many others turned to her for help at different times). The reviews were so impressive that Alexandra Nikolaevna decided to apply for a patent for breathing exercises. This patent was granted to her under the title: "A method of treating diseases associated with loss of voice." But it happened half a century later, in 1972.

Gradually, Alexandra Nikolaevna began to notice that her method not only helps in restoring the voice, but also contributes to the healing of the whole organism, primarily the respiratory system. Strelnikova paid special attention to the treatment of bronchial asthma. One of the cured patients, Mikhail Shchetinin, became her student and follower. He still practices this method, developed new sets of exercises for various diseases and published his own data obtained after improving the method.

Until now, doctors do not have a consensus about Strelnikova's method. Some recognize it and consider it a wonderful remedy for the treatment of many diseases, especially diseases of the respiratory, cardiovascular and nervous systems. Others deny its benefits, trying not to focus on those cases when gymnastics saved people's health. Still others want to get the very scientific substantiation that Alexandra Nikolaevna never gave. She died more than 20 years ago, in September 1989, and the gymnastics she created successfully “self-established”. Now anyone can study and apply it in practice.

The advantages of this method

According to many experts, Strelnikova's breathing exercises are good because:

· Combines with all cyclic exercises: walking, running, swimming;

· Restores the functions of organs destroyed by the disease;

· Is an excellent disease prevention, available to all people;

· Has a positive effect on the body as a whole - all muscles are included in the work;

· For gymnastics, no special conditions are required - special clothing (tracksuit, sneakers, etc.), premises, etc.;

· After the first sessions, the volume of the lungs increases significantly;

· Gives a good effect for training the muscular system of the respiratory system and chest;

· Gymnastics is indicated for both adults and children. Gymnastics is recommended for the following diseases:

• asthma and chronic diseases of the bronchi and lungs;

Rhinitis (chronic rhinitis);

• sinusitis, bronchitis;

Pneumonia;

· Diabetes mellitus and its complications;

· Neuroses and neurogenic diseases;

Hypertension;

· Asthenoneurosis with hypotension;

• peptic ulcer (without exacerbation);

Angina pectoris;

In addition, breathing exercises activate the immune system and protective-adaptive mechanisms of the body, helps to overcome stress conditions, get rid of excess weight and nicotine addiction. Respiratory gymnastics is an effective adjunct to other therapies (traditional and non-traditional), especially in the treatment of long-term chronic diseases.

Exercises actively include all parts of the body: arms, legs, head, abdomen, spine. Therefore, gymnastics gives good results in the treatment of children and adolescents suffering from scoliosis: it eliminates stoop and makes the body more flexible and plastic. Strelnikova's gymnastics helps teenagers who are lagging in physical development to grow up (contributes to the correct formation of all organs and systems, especially during puberty).

Strelnikova's gymnastics and stuttering heals, and the most powerful, when attempts to help a stuttering teenager by speech therapists and even hypnotists end in failure. In these cases, in addition to breathing exercises, special sound exercises are also needed to overcome laryngospasm, which are assigned to each stutter individually.

“If you systematically perform the proposed exercises (twice a day - in the morning and in the evening - 1200 breaths and movements per lesson),” Strelnikova’s student MI Shchetinin said in an interview with the “Help Yourself” newspaper, “the result will not be slow to show. Strelnikovskaya gymnastics treats in a complex way: it has a beneficial effect on general metabolic processes, strengthens the nervous and immune systems, and improves the drainage function of the bronchi. In addition, it restores disturbed nasal breathing (without any surgery!), Normalizes the functioning of the cardiovascular system, improves blood circulation, and inhibits the development of deformities of the chest and spine.

In addition, the exercises of our breathing exercises actively include all systems and organs in the work: arms, legs, head, pelvis and shoulder girdle, abdominal press, etc., causing a positive reaction of the whole organism. And since all exercises are performed with a short and sharp breath through the nose during passive exhalation, internal tissue respiration is enhanced and oxygen assimilation is increased. "

What is the essence of Strelnikova's breathing exercises and its fundamental difference from other techniques?

Respiratory gymnastics Strelnikova is called paradoxical, because during inhalation, the chest does not expand, as usual, but contracts (it is covered by hands or is kept from expanding due to bending and turning of the body). In traditional breathing exercises, inhalation is done against the background of movements that expand the chest (for example, when spreading the arms to the sides), and exhalation is done during movements that compress it (for example, when turning).

“Alertness and even distrust of my gymnastics were caused by the fact that it runs counter to many theories, including the teachings of yogis,” said A. N. Strelnikova. - After all, breathing exercises of yogis are recommended to begin with the fullest possible exhalation. And their exercise "Chopping wood" consists mainly of intense exhalation. Well, I recommend the opposite ... "

The first action of a newborn is inhalation. Exhalation is the result of inhalation. “What is the point of training both cause and effect? - Strelnikova asks herself and answers: - It is enough to train the reason for the result to change by itself. Thinking only about inhaling and leaving exhalation, so to speak, to the mercy of fate, Strelnikova created gymnastics that preserves the natural dynamics of breathing and develops the most convenient inhalation for holding. According to her, this breathing exercise increases the body's most important reserve - air, thereby increasing the vitality of the body. “That is why the results of our gymnastics,” says Alexandra Nikolaevna, “turned out to be much more significant than we expected.”

The question arises: which breath is more convenient for holding? According to Strelnikova, when a person is waiting for some important event, closely watching something or, for example, sneaking up, hiding, he holds his breath in a natural way.

Holding your breath means holding back the supply of air in order to survive difficult moments and adapt with it. Alexandra Nikolaevna and her mother began to train their breath, instantaneous, oral, passionate. Thus, the corresponding auxiliary movements were found, prompted by instinct. But the oral inhalation is practiced only in clean and warm air, it must be done very accurately, otherwise the throat will dry out. This inhalation is wider and shallower than the nasal one.

Nasal inhalation is deeper, is not afraid of cold and dust, perfectly relieves a cold. Therefore, the Strelnikovs began to train nasal inhalation against the background of the same movements as the oral one, the same emotional one. This determined the basic postulates of paradoxical gymnastics.

Emotional inhalation is active and natural. In natural conditions, our ancestors had to observe, listen and not draw a breath, but anxiously sniff in order to survive. “You can live without sight, - notes Alexandra Nikolaevna, - without hearing - you can, without breathing - you can't! Now you don't need to sniff every minute, so modern people have weakened the activity of inhalation, the most important function of the body. Paradoxical gymnastics easily restores this activity precisely because the breath in it is emotional. "

So, Strelnikova's gymnastics trains only inhalation (passive exhalation, spontaneous!), Which is performed at the end of each physical movement, when the muscles work with the greatest load and when, according to traditional breathing techniques, it is necessary to exhale.

However, despite this paradox, exercise does not lead to fatigue and shortness of breath, but, on the contrary, slows down breathing. At the same time, pulmonary ventilation increases 5–6 times, but the intense physical load on many muscles, synchronized with inhalation, keeps carbon dioxide in the body at a constant level close to the physiological norm.

The energy output of such rapid breathing against the background of physical activity is high. With a noisy short inhalation through the nose, the cerebral cortex is actively saturated with oxygen: vasospasm is eliminated, chronic headaches disappear, and memory improves. Breathing is carried out against the background of movement. In this case, the musculature itself develops, because it receives a load. The energy balance of the body is restored, as we now say. Breathing involves a dormant self-regulation process.

A set of exercises

Strelnikova's gymnastics is perfect for practicing at home. However, before you start doing the exercises, you need to familiarize yourself with the basic rules.

Rule 1

Learning to sniff. Tell yourself: “It smells like fumes! Anxiety!" Sharply, noisily, throughout the apartment, smell the air like a dog's footprint. The more natural the better.

The biggest mistake newbies make is pulling air to get more air. In paradoxical gymnastics, such a breath is unacceptable. The inhalation should be short, sharp, noisy, active: the more natural, the better. Think only about inhaling.

Rule 2

Exhalation is not an end in itself to gymnastics, it is just the result of inhalation. Let the exhaust air go out after each breath as you like, as much as you like. Don't interfere with the process. But it is better to exhale through the mouth than through the nose. Do not strain, do not help exhale. Just say to yourself: “It smells like fumes! Anxiety!" And make sure that the inhalation goes along with the movement. The exhalation will happen by itself.

There will still be no air inside. Remember, during gymnastics, you need to open your mouth slightly. Try to feel the joy of breathing, move actively, do not perform movements with boredom and, as it were, out of duty.

Imagine being given a unique chance to return to childhood: you are a child again and you enjoy playing. Today you are a savage, Papuan, native: play like little children and everything will work out. The movements give a short breath quite sufficient volume and depth, you do not need special, excessive efforts.

Rule 3

Learn to take quick and short breaths. Perform these cycles as if you were inflating a tire, try to keep the same pace. To train movements and breaths, begin with counts 2, 4 and 8. The pace is 60-72 breaths per minute (pulse rate). Inhales should be louder than exhalations. The usual task rate is 1000–1200 breaths, and more is possible - 2 thousand breaths. Pauses between inhalation doses - 1-3 s.

Rule 4

Never perform a task through force, take as many breaths in a row as you can at the moment without tension. The main mistake: trying to do the exercise at any cost. This is exactly what should not be allowed. If your body suffers when breathing in, then it is not ready yet. Let him gradually enter the rhythm, do not force yourself.

Breathing technique according to A. N. Strelnikova

Warm up

1. Stand up straight with your hands at your sides. Start sniffing the air noisily. Repeat breaths at the pace of a walking step. Do not forget to ask yourself: “It smells like fumes! Where?" Take a step in place and inhale with each step. Right - left, right - left, inhale - inhale, inhale - inhale. And in no case, after the first inhalation, do not exhale the air! The inhale requires continuation! And so 4 times in a row! Inhale-exhale is done in ordinary gymnastics, and you master the paradoxical.

2. So: step in place and simultaneously with each step - inhale. Right - left, right - left, inhale - inhale, inhale - inhale.

3. Now put one foot forward, the other back, and shift from foot to foot, repeating short noisy breaths at the same time with each step. Please note that the inhalation should be short and sharp, you should feel it only in the wings of the nose, which are moving very actively. Make sure that movements and breaths go at the same time. The inhalation should be "punchy", as if the air passes through the head through and through, clears not only the nose, but also the brain. Take as many breaths in a row as you can take without much stress (30-50). Between the series of breaths, rest, closing your eyes and, if possible, relaxing (better - not breathing at all) for 10-15 seconds.

4. Take 96 (12 times 8) breath steps at a walking pace. You can take breaths while standing still, while walking around the room, shifting from foot to foot: forward - backward, forward - backward, the weight of the body is either on the leg in front, or on the leg in the back. It is impossible to take long breaths at the pace of steps. Think, "My legs are pumping air into me." It helps. With each step - a breath, short, sharp and noisy. 5. Having mastered the movement, lift your right leg, slightly squat on the left, then lift the left, squat on the right. You will get a light dance movement. Make sure that movements and breaths go at the same time. Do not interfere with or assist the exhalation after each inhalation. Do not protrude your stomach, do not press on your chest, do not slouch. Repeat breaths rhythmically and frequently. Do as many of them as you can easily.

Let's get down to business

The first lessons are the hardest. You are learning to breathe in a new system, not the way you used to. Therefore, the main focus is on the quality of breathing. To enjoy a new activity, be sure to ventilate the room well, or better - open a window or do a set of exercises outside. It is necessary to begin classes with the study of the first three exercises of the complex: "Lados", "Runners" and "Pump". Exercise "Palms" perform 24 times, 4 breaths-movements; exercise "Runners" - 12 times for 8 breaths-movements; exercise "Pump" - 8 breaths, movements. You will spend 10 to 20 minutes on these exercises. Repeat them 2 times a day (morning and evening). In the morning it is better to do it right after sleep, and in the evening - some time before going to bed.

Attention! Exercising in the evening, do the very first exercise - "Palms" - not with 4, but with 8 breaths-movements in a row without stopping. Repeat 12 times for 8 breaths-movements. Don't try to put in more effort than is required. Rest after every 8 breaths for 3-5 seconds.

You will add one new exercise each day. Remember: only one at a time! Some people rush and start doing all the exercises on the first or second day of class. Do not do this under any circumstances! Your body needs to get used to the new demands! The number of exercises is so small that you can still master them all in a week. Why then rush? Repeat the exercises 2 times a day. Soon you will have no problems with either rhythm or movement. The body will remember them on its own at the muscle level.

Here's how to do the first three exercises at the very beginning of the session.

"Ladoshki"

They stood straight, arms bent at the elbows, palms turned away from themselves (Fig. 1a). Keep your arms so that your elbows are pointing down and not "wandering" freely from side to side. Begin to make noisy breaths through your nose and at the same time clench your palms into fists (Fig. 1b). As if they grabbed the air and squeezed, grabbed and squeezed. Remember: you take 4 breaths in a row, always sharp and rhythmic. You can even play marching music, it helps a lot during class. We completed one cycle, lowered our hands, rested for 3-4 s. Working again. Again we take 4 cyclic breaths through the nose.

Note that you must not hear the exhalation. You only listen to the breath. The shoulders are motionless during the exercise. The palms are located at chest level. No deviations from the scheme are allowed. Exercise in the position that suits you. You can sit, stand, or even lie down.

Take 24 breaths (4 breaths at a time).

Attention! During the first few days, you may feel dizzy during the exercise. There is nothing wrong with that, just the rhythm of breathing has changed. It is a reaction to the clearing of your body's energy channels. When the body gets used to it, the dizziness will disappear. But while they are there, let your body not work at full strength. To do this, instead of doing the exercise while standing, do it while sitting. Give more time to rest: not 3-4 seconds, but 5-10 seconds between cycles.

"Epaulets"

The starting position is standing. Clench your hands into fists, press them to your stomach at waist level (Fig. 2a). Inhale and sharply "squeeze" your fists to the floor (Fig. 2b), strain the muscles of the shoulder complex, pull your arms down well, while the shoulders remain motionless. We breathe in for 8 bars. Did you take a breath? Return to the starting position, exhaling automatically. Relax your shoulders. Do not raise your hands above the waist. All attention is focused only on the inhalation and the accompanying movement. Rest for 3-4 seconds between breaths.

Your norm: 12 times for 8 breaths.

"Pump"

Start from the starting position, with your legs apart a little more than shoulder-width apart, and lower your arms (Fig. 3a). Pick up a folded newspaper or stick; imagine that this is a pump handle and you are inflating a car tire. We make a slight forward bend (Fig. 3b), reach with our hands to the floor, but do not touch the floor itself (Fig. 3c). In the second half of the slope, we take a sharp breath. Remember to hear your breath clearly. Calculate the incline so that it is rhythmically related to inhalation. The tilt ended - the inhalation ended. Do not pull the inhalation, unbending, and do not unbend to the end. Finished the bend - slightly raise your torso, but do not fully straighten your back.

The imaginary tire is not yet inflated, it needs to be inflated quickly and move on. Go to the slope again, accompany him with a breath. Repeat breaths at the same time as bending: often, rhythmically and easily. Do not raise your head. Look down at an imaginary pump. There are 8 such breaths-movements.

After that, you can straighten up and exhale, rest for 3-4 seconds and repeat the cycle. The inclinations do not need to be made deep, it is enough to bend at the waist. When bent over, the shoulders go slightly forward, the back is round, the head is lowered.

Repeat the exercise 12 times (8 breaths).

But - pay special attention to this - there are patients for whom its implementation is strictly prohibited, and people for whom it can only be performed in a very light, sparing form.

Contraindications: concussion, aortic aneurysm, serious spinal injury, displacement of the vertebral discs, hypertensive crisis.

Restrictions: gallstone and urolithiasis, increased cranial, ocular and arterial pressure, kidney stones.

With these violations, only a very slight, smooth slope is made. Inhalation is performed noisily and abruptly, exhalation is performed automatically, through an open mouth.

The main set of exercises

These are movements that need to be added one at a time each day after you have mastered the initial exercises. The main complex is divided into head movements and body movements (or main movements). Let's turn to head movements first.

Turns

Take a starting position, spread your legs slightly narrower than shoulder width apart. Begin to turn your head left and right (Fig. 4), doing it sharply, at the pace of your steps. Simultaneously with each turn - inhale through the nose. Short, sharp, noisy. Turning to the right is a noisy breath, turning to the left is a noisy breath. Perform turns with breaths for eight beats. Think: “It smells like fumes! Where? Left? On right?" Sniff the air. Do not hold your head in the middle, there are only turns. You can't strain your neck, you can't tilt your head.

Perform a total of 12 cycles (8 breaths).

This is not only an excellent breathing exercise, it develops the muscles of the neck, prevents the development of osteochondrosis. But there are diseases in which its implementation is limited and prohibited.

Contraindications: epilepsy (can give an impetus to the onset of an attack), hypertensive crisis, concussion, displacement of the vertebral discs (especially in the cervical spine).

Restrictions: vegetative-vascular dystonia, increased intracranial, ocular or arterial pressure, head bruises, osteochondrosis of the cervicothoracic spine. In these cases, symbolic turns of the head are made, but the quality of the breaths remains the same - noisy, sharp, active. It is allowed to do the exercise while sitting or lying down.

"Ears"

Take a starting position, spread your legs slightly narrower than shoulder width apart. We start shaking our head. First, tilt your head slightly to the right (Fig. 5a), the right ear is directed to the right shoulder - at the same time, a noisy short breath through the nose. Then tilt your head to the left (Fig. 5b), the left ear is directed to the left shoulder - inhale at the same time. Shake your head as if you are saying to someone: "Ay-yay-yay, shame on you!" Please note that the body and shoulders must be stationary. You cannot raise or lower your shoulders, you cannot pull your shoulder to your ear. Only the head works. An inhalation is taken with each swing. Total movements in a cycle 8. Then rest 3-4 s and a new cycle. Perform 12 rounds.

Contraindications

Restrictions: vegetative-vascular dystonia, osteochondrosis of the cervicothoracic spine, increased ocular, intracranial and arterial pressure, head bruises. In all these cases, tilt your head slightly, you can sit or lie down. Pay particular attention to the quality of the inhalation.

"Small pendulum"

Take a starting position, spread your legs slightly narrower than shoulder width apart. They lowered their heads down, looked at the floor - took a noisy, active breath (Fig. 6a). They raised their heads up, looked at the ceiling, and took a noisy short breath (Fig. 6b). Nod your head forward - backward, inhale - inhale. Think, “Where does the smell of smoke come from? Below? Above?" Look down - inhale from the floor, look up - inhale from the ceiling. Each cycle includes 8 head up and down movements. Do not hold the exhales, let them automatically occur after the inhales, but also do not throw out the air forcefully. Exhalation goes silently, through an open mouth, freely.

If you cannot exhale through your mouth, you can as a last resort exhale through the nose (but not recommended). Perform 12 rounds in total.

Contraindications: concussion, epilepsy, hypertensive crisis.

Restrictions: vegetative-vascular dystonia, osteochondrosis of the cervicothoracic spine, increased ocular, intracranial and arterial pressure, head bruises. In all these cases, tilt and raise your head slightly, in no case tilt your chin up and do not bend your neck sharply. You can do the exercise while sitting. Pay particular attention to the quality of the inhalation.

"Cat"

Starting position - standing, legs apart slightly more than shoulder width apart, hands are at waist level (Fig. 7). Special note: do not lift your feet off the floor!

Think of a cat sneaking up on a sparrow. Repeat her movements - squatting a little, turn to the right and then to the left (Fig. 8). Transfer the severity of the body to the right leg, then to the left - depending on which side you turned. You have already tried this in the initial exercises.

At first, lightly, playfully squat and slightly turn your whole body to the right - take a sharp short breath. Then you easily squat and turn your torso to the left - take a sharp short breath.

So continue: turn left, turn right, inhale on the right - inhale on the left. Sniff the air noisily on the right, on the left at the pace of your steps. Exhalation should occur between breaths automatically, involuntarily.

Attention! Bend and straighten your knees slightly (squat is light, springy, do not squat deep). While squatting with your hands, do grasping movements to the right and left at waist level. Do not hunch over, do not turn your whole body: the back is absolutely straight, the turn is only at the waist.

In total, you need to complete 12 cycles.

"Hug your shoulders"

Stand up straight. Raise your arms to shoulder level, bend at the elbows. Turn your palms towards you and place them in front of your chest, just below your neck (Fig.9a). Now "throw" your hands towards each other so that the left one hugs the right shoulder, and the right one - the left armpit (Fig. 9b). Pay attention that the arms run parallel to each other, and not crosswise (that is, shoulder - armpit, not shoulder - shoulder). In no case change the position of your hands (it doesn't matter which hand is on top - right or left); Do not spread wide to the sides and do not strain. The elbows cannot be extended either. Do the exercise at the pace of your steps. Simultaneously with each throw, when the hands are closest to each other, take short noisy breaths. Think, "Shoulders help the air." When you have mastered this exercise, you can slightly tilt your head back at the moment of the oncoming movement of your hands (take a breath "from the ceiling"). Perform 12 cycles of 8 movements each. The exercise is allowed to be done while sitting and lying down.

Contraindications: organic lesions of the cardiovascular system, the first week after a heart attack. Those who have suffered a heart attack are allowed to include the exercise only from the second week (like other exercises of the complex). In a serious condition, you need to do not 8 breaths-movements in a row, but 4 or even 2, then rest 3-5 s and again 2-4 breaths-movements.

Caution should be exercised by pregnant women: starting from the 6th month of pregnancy, the exercise is performed without throwing the head up, we work only with our hands, we look in front of us.

Restrictions: ischemic heart disease, congenital heart defects.

"Big pendulum"

This exercise consists of two already mastered - "Pump" and "Hug your shoulders." Starting position - standing, legs apart slightly narrower than shoulder width. The exercise is performed in the rhythm of the march. We begin to tilt, as in the exercise "Pump", hands reach to the floor, take an energetic noisy breath and then bend at the waist, tilt back ("Hug me"), hug the shoulders - a noisy breath. The movement is continuous, similar to a pendulum: "Pump" - "Hug your shoulders", "Pump" - "Hug your shoulders." Bending forward, arms reaching for the ground - inhale, leaning back, arms hugging shoulders - also inhale. Bow forward - lean back, inhale "from the floor" - inhale "from the ceiling." Forward - backward, inhale - inhale, tick-tock, tick-tock, like a pendulum (Fig. 10). The exhalation occurs automatically, do not wait for it, do not push it out, do not think about it at all.

Weakened patients can do the exercise while sitting.

Restrictions: all diseases of the spine. If you have osteochondrosis, misaligned discs, or a spinal injury, then do not make any sudden movements. Lean forward only slightly, do not bend back at all. Direct all attention to the quality of inhalation!

"Rolls"

The starting position is standing, one leg in front, the other behind (there are 2 options for the exercise - for the left and for the right leg).

1. The left foot is in front of the right. Transfer all the weight of your body to your left leg. The right foot touches the floor lightly, like a runner's before the start. Bend it slightly at the knee, put it back on your toes, lean on it a little to maintain balance. The left leg is straight (Fig. 11).

Begin a light dance squat on your left leg: bend it slightly at the knee, take a short noisy breath with your nose, instantly straighten your leg and transfer the weight back to your right leg. You, too, bend it and squat gracefully, taking a short noisy breath. At this point, your left leg is slightly bent at the knee, but you are not leaning on it. Your task is to constantly "roll" from foot to foot, transferring the center of gravity, squat and accompany this movement with an inhalation: forward - backward, squat - squat, inhale - inhale.

Do not forget that you should alternately lean on each leg, squat on each leg in turn. Each squat is followed by an inhalation.

2. The right leg is in front of the left. We perform the exercise as described in paragraph 1, changing legs (Fig. 12).

Perform 12 cycles of 8 breaths each.

Steps

1. Front step... Take a starting position - standing, legs apart slightly narrower than shoulder width. Now lift your left leg, bend it at the knee and place it perpendicular to the torso (the leg is raised up to the level of the abdomen). Please note that the leg is straight from the knee, the toe is pulled down, as in ballet.

The right leg is straight. All the weight is concentrated on her. Begin a light squat on your right leg while taking a short, noisy breath in through your nose. The left leg will rush even higher towards the stomach. Return for a moment to the starting position. Now lift your right leg up, bent at the knee, squat on your left leg and take a noisy breath.

Straighten both legs again, take the starting position (left knee up - back, right knee up - back). The back is straight. Don't slouch! Do not try to control the exhalation, it should happen automatically, preferably through the mouth.

You can supplement the exercise by moving your hands towards each other. They sat down, knee up, hands touched with hands at waist level. Returned to the starting position.

Move freely, lightly, as if you are dancing. It is better to do the exercise with music. Perform 8 cycles (each cycle has 8 breaths-movements). It is allowed to perform the exercise in a sitting and lying position.

2. Back step... The starting position is the same as in the previous exercise. Only now you need to take the bent leg not forward, but backward. Perform a squat on your right leg, take your left leg back, bent at the knee, and try to slap yourself on the buttocks with the heel. At the same time, take a noisy, sharp breath through your nose.

Return to the starting position for a moment, switch legs. Now you slap yourself on the buttocks with your right foot and squat with your left. Breathe in at the same time as squatting. The exhalation falls on the starting position. Pay attention that the exercise is performed rhythmically.

Perform the exercise 4 times (in each cycle, 8 breaths-movements).

Restrictions

1. In case of serious cardiovascular diseases, do not raise your legs high. Limit yourself to light symbolic movements. Concentrate on inhalation only.

2. In case of thrombophlebitis and leg injuries, the exercise should be done lying on your back, perform only the "Front step". Do not pull your knee towards your stomach, but just lift it up slightly. Accompany the movement with a noisy breath. After the cycle of breaths-movements, be sure to take a break from 5 to 10 seconds. In addition, with thrombophlebitis, a preliminary consultation with a surgeon is required before starting classes.

3. During pregnancy (starting from the 6th month), as well as with urolithiasis, do not raise your knees high. If there are any difficulties, it means that a lot of air is taken when inhaling. Remember: the inhalation should not be volumetric, but active. A sign of correct exercise is tingling and dryness in the nose, redness of the eyes, light dizziness.

Features of the technique of A. N. Strelnikova

Stuttering treatment

Strelnikova's paradoxical breathing exercises are successfully used in the treatment of stuttering. In this gymnastics, as mentioned, the focus is on inhalation. The inhalation is very short, instant, emotional and active. The main thing, according to A. N. Strelnikova, is to be able to hold your breath, to “hide” it. There is absolutely no need to think about exhalation, it happens spontaneously. It is this special property of breathing according to Strelnikova that helps with stuttering.

Exercises "Pump" and "Hug your shoulders" are especially useful. They need to be done 2 times a day. When performing the first exercise, the lungs are automatically filled with air and, which is very important for those suffering from stuttering, their lower part, which does not participate in breathing at all in those who stutter. The second exercise works to close the vocal cords, restores the automatism of the action, speech begins to flow more freely.

Stuttering A. N. Strelnikova advises to combine movements with the pronunciation of various sounds while inhaling.

During the exercise "Pump" with each tilt on the exhale, vowel sounds or a sound series are pronounced. Then it is recommended to pronounce the following sound combinations: "three", "tre", "tra", "tru"; "Kree", "kre", "kram," kru "; "At", "pre", "pra", "pru", etc.

In the following workouts, other combinations are added (at random): "rer", "rur", "pep", "rar"; Lil, lul, lel, lal; "Mime", "mum", "meme", "mom"; Ning, nun, nen, nan; Viv, vuv, vev, vav; "Fif", "fuf", "fef", "fav"; Ziz, zuz, zaz, zaz; "Zhizh", "zhuzh", "zhezh", "thirst"; "Shish", "shush", "shesh", "shash"; Chich, chuch, chech, chach; "Schisch", "schusch", "scheshch", "schisch".

This is followed by a special training of "bated" breathing: take a short breath with an incline, then hold your breath as much as possible; now, without unbending, it is necessary to count aloud to eight. Gradually, the number of "eights" pronounced on one exhalation increases.

On one tightly held breath, you need to dial as many "eights" as possible. From the third or fourth workout, pronouncing stuttering "eights" is combined not only with inclinations, but also with exercises "Semi-squats". The main thing, according to A. N. Strelnikova, is to feel the breath "in a fist" and to show restraint, repeating aloud the maximum number of "eights" on a firmly held breath. Of course, this exercise at each workout is preceded by the whole complex of the above exercises.

In addition, special voice training exercises are performed.

Exercise 1

Get into a comfortable standing position, check the muscular freedom of the neck and shoulders. Now pull the lower abdominal muscles inward and upward slightly, inhale silently through your nose, slightly expanding the lower part of the ribs. With proper inhalation, the diaphragm does not make sudden movements.

Exercise 2

Exhale slowly, with a feeling of light pressure from the lower abdominal muscles inward and upward. The lips feel the warmth of the exhaled air. This exercise forms the correct support for breathing. It needs to be done several times a day.

Exercise # 3

When exercise 2 becomes familiar to you, and its execution will be brought to automaticity, turn on the sound. Then, while doing this exercise, say the phrases. The next stage of training is performing the exercise simultaneously with movements: walking, dancing, running.

Exercise 4

A special exercise to control inhalation and exhalation.

Place your palm in the middle of your abdomen to control its movement as you breathe. In your other hand, take a handkerchief soaked in perfume or a flower with a strong scent, bring it to your face and inhale the fragrance calmly through your nose.

In the meantime, watch yourself in the mirror. The shoulders should not rise, and the upper chest should move as discreetly as possible. Then slowly exhale the air through your teeth with the sound "sh-sh-sh" or "s-s-s". It is enough to make 5-6 such breaths and exhalations.

Exercise # 5

Place your folded fingers together on both sides of your nose. Take in a little air, then pronounce the lingering consonant sound "mmm" or "nnn", directing it up into the nasal cavity. Vibration should be felt under the fingers.

If it doesn't work, then try repeating the words "don-n-n" or "bom-m-m" into your nose. Try to make the sound vibrate in the upper lip and in the wings of the nose as well.

Exercise # 6

At the next stage of training, exhaling air, begin to draw out the whole letter combinations: "mi-mi-mi", "mo-mo-mo" or "ma-ma-ma". This is exactly what the singers do when singing. You can also hum "no-na-no", "bi-ba-bo". In the future, using the sounds "m" or "n", you can "hum" whole melodies with your nose.

Exercise 7

Lower your head to your chest and, pressing your chin to it, together with the exhalation, pronounce the sounds "o-o-o" or "oo-oo" in a deep voice. Pull the sound until you have enough breath.

Put your hand on the upper part of the chest, you can lightly pat on the chest with your palm. This will increase the vibration of the vocal cords and the strength of their vibrations.

Exercise 8

Learn to use deep lower rib breathing, in which the diaphragm is actively involved. She must regulate the pressure under the vocal cords so that they do not have to overexert themselves.

Most importantly, don't be afraid to talk. As soon as you master breathing exercises, the panic fear of the possibility of stumbling in speech will pass. Your lungs will open, your vocal cords will listen to you, and the spasms will subside.

Your speech will become beautiful and fluent.

Treatment of bronchial asthma

Strelnikova's gymnastics is very effective in the treatment of bronchial asthma. Here are the recommendations for the removal of an asthmatic attack, which are given by Strelnikova's student M.I.Schetinin.

First of all, you need to know how to clear your throat. Before a coughing fit, quickly lower your head, look at the floor (the neck is absolutely relaxed - in no case should you strain it!); place your palms on your stomach so that the umbilical fossa is strictly between the palms. Simultaneously with attacks of coughing, push your palms down on your stomach and cough on the floor. It is safe for those around you (saliva and mucus do not splash on the sides, you cough up under your feet), and your sputum will go away more easily and your vocal cords will not be injured. In this case, the tension of the abdominal press will be transferred to the diaphragm, raising it and "pushing" the phlegm outward.

Exercise "Pump" to relieve suffocation in bronchial asthma should be performed as follows: as soon as you feel the approach of an attack, sit down, rest your palms on your knees and take 2-4 noisy short breaths through your nose. Bend over slightly (head down, arms bent at elbows) - take a noisy short breath through your nose. Bend slightly, but do not straighten to the end (palms are still on the knees, arms at the elbows are bent less) - exhale through the mouth.

Again, immediately take a slight forward bend with your head lowered - a sharp noisy breath. Bend slightly again - make an absolutely passive exhalation through your mouth (imperceptibly and soundlessly, without holding or pushing out the air, do not even think about it). After 2 breaths, rest for a few seconds. And once again take 2-4 breaths in a row. And rest again.

There is no need to count how many movements have been made in total. Count only 2 or 4 breaths mentally and rest. So "jog" for 10-15 minutes, until it becomes easier.

If it is so difficult for you that even inhaling when bending forward does not help, sit down, bend forward with your head down freely, elbows on your knees, your back is round. Without moving, noisy and short sniff 2 times. And rest for a few seconds after every two breaths (no movement). Send the breath to the lower back, to the maximum depth of the lungs.

Make sure that your shoulders do not rise and twitch at the moment of inhalation. This is a very important condition for performing the exercise: due to the fact that the shoulders do not rise on inhalation, the air reaches the most distant corners of the lungs. Breathing deepens, the lungs are filled with air to a greater extent, the asthmatic stops suffocating.

Before performing the "Pump" exercise, it is advisable to gird yourself - strictly at the waist - with a wide leather belt, or a long scarf, or a towel: the main thing is that the belt should neither tighten the waist tightly nor dangle. And when you, sitting with your head down, noisily "sniff" your nose, "rest" your lower back against the belt, feel it on yourself. This will help to work out the inhalation "in the back", sent to the maximum depth of the lungs. Exercise "Pump" can stop not only asthma attacks, but also heart attacks, as well as bouts of pain in the liver.

If this exercise does not improve your condition, urgently use an inhaler or take medication.

Attention! You need to use medications after you have not been able to cope with an attack using the respiratory technique! Each patient knows the severity of his illness. If you have used only medicines for a long time, it will be difficult for you to switch to eliminating attacks with the help of breathing, the fear that you will not be able to cope will constantly stop. But even for the most severe forms of asthma, try supplementing your medication with breathing exercises first.

Practice your breathing constantly, day after day, and you will find that the attacks are less severe and occur less frequently. But it takes a lot of work before you stop being addicted to chemicals.

Contraindications for performing gymnastics according to the Strelnikova method

Strelnikova's gymnastics, with all its undoubted advantages, is not without drawbacks and has some contraindications.

First of all, these are oncological diseases, severe circulatory disorders, and brain damage.

In addition, you need to be careful when doing this gymnastics for a long time - in 1999, the biochemist Z.F. Frolov noted that after many years of practice of paradoxical gymnastics, atherosclerotic tissue damage intensifies: “The alveoli and their capillaries, heart, kidneys, brain, lower extremities suffer. »The fact is that when the frequency of breaths is equal to the pulse rate (and this is one of the features of Strelnikova's gymnastics), most of the erythrocytes are energetically overexcited. The discharge of excess energy leads to damage to the inner lining of the blood vessels.

What is the way out? If gymnastics according to Strelnikova has been practiced for a long time and has become a habit, then it is recommended to supplement it with endogenous respiration according to Frolov (see below). It is accompanied by a small replenishment of the lungs with air against the background of very prolonged exhalations. It turns out that with mass and moderate electronic recharging of erythrocytes, the blood restores the inner surface of the vessels and the capillary network in all departments.

A brief overview of some other Russian breathing practices

Volitional elimination of deep breathing - K.P.Buteyko's method

According to the theory of K.P.Buteyko, all diseases begin when the concentration of carbon dioxide drops below a certain level. This occurs as a result of excessive ventilation of the lungs, which happens in most people due to improper (deep) breathing - too frequent a rhythm of significant volume of breaths. To avoid this, it is necessary to maintain a sufficient amount of carbon dioxide in the lungs, at which physiological processes in the cells proceed normally. For this purpose (bringing the concentration of carbon dioxide to the norm of 6.5%) Buteyko recommends the training of restrained breathing, eliminating the habit of breathing often and deeply.

A person who breathes heavily and excessively thinks that he is saturating himself with oxygen, but in fact he narrows blood vessels 2-3 times and reduces blood flow to the brain, heart, kidneys by about 4-6 times. This destructive effect is even more pronounced in patients with angina pectoris and hypertension, in whom the vessels are already noticeably narrowed. Their tissues die from lack of oxygen, although the blood is saturated with it to the limit.

The increased breathing excites the nervous system, this excitement is transmitted to the respiratory center, which further excites breathing, and thus the first vicious circle is closed.

Then, the oxygen starvation of tissues caused by vasoconstriction through nerve and other connections also excites the respiratory center and leads to even more intense breathing and an even greater vasoconstriction. Another vicious circle is closing. Almost all patients, wanting to catch their breath, breathe deeply and greedily ... and suffocate more and more.

The truth of what has been said can be seen by asking the patient with angina pectoris to breathe vigorously: it is very likely that immediately or after 2-5 minutes he will develop a typical attack of angina pectoris, which can be stopped without medication - it is enough to switch to rare and shallow breathing. An unexpectedly started light attack of angina pectoris can, as a rule, be eliminated by small and rare breathing.

For a "chronic" decrease in blood pressure, a longer, gradual training of rare breathing is needed, since the disturbances in the body in hypertension are much deeper.

Buteyko made a conclusion: if the root cause of these diseases lies in the violation of breathing, in particular in its redundancy, then the correction of breathing should cure the disease. And indeed: later Buteyko found that breathing correction not only eliminates the above diseases, but also prevents their complications, such as myocardial infarction, cerebral hemorrhages, kidney and vascular damage. In any case, Buteyko had no doubts that there is a large group of diseases directly or indirectly related to physiologically unjustified excessive breathing. Such diseases Buteyko began to call diseases of deep breathing.

What are the real results of using the Buteyko method? This method is capable of:

· Relieve an attack of suffocation in bronchial asthma in just a few minutes;

·· stop excruciating cough;

·· relieve nasal breathing in case of rhinitis;

·· stop allergic reactions;

·· prevent new manifestations of the disease without the help of drugs;

·· restore the correct metabolism;

·· increase immunity;

·· achieve stable remission in chronic diseases;

·· shorten the duration of treatment many times.

Symptoms, illnesses and their consequences, which can be cured with shallow breathing, make up an impressive list.

1. Headaches, convulsive syndrome.

2. Dizziness, fainting.

3. Sleep disturbance.

4. Tinnitus.

5. Fatigue.

6. Irritability.

7. Hot temper.

8. Poor concentration.

9. Hearing impairment.

10. Paresthesia (loss of sensitivity, more often limbs).

11. Startle in sleep.

12. Tremors and tics.

13. Flickering in the eyes, a grid before the eyes.

14. Increased intraocular pressure.

15. Soreness when moving eyes upward and to the sides.

16. Crises such as diencephalic and vegetative-dystonic (sweating, chilliness, causeless chills).

17. Instability of body temperature such as thermoneurosis.

18. Signs of hyperthyroidism, distyroidism.

19. Obesity.

20. Exhaustion.

21. Phenomena of pathological menopause.

22. Toxicosis of pregnancy.

23. Fibroids.

24. Mastopathy.

25. Infertility.

26. Miscarriages.

27. Erosions and polyps of the cervix.

28. Painful periods and cycle irregularities.

29. Spasms of the larynx and bronchi (asthma attacks).

30. Shortness of breath.

31. Breathing through the mouth.

32. Respiratory arrhythmias.

33. Periodic feeling of lack of air.

34. Feeling of inferiority of inhalation.

35. Feeling of limited mobility of the chest.

36. Fear of stuffiness.

37. Rhinitis as a vasomotor.

38. Loss of smell.

39. Laryngitis, sinusitis, frontal sinusitis.

40. Propensity to colds (bronchitis, flu).

41. Cough (dry or with phlegm).

42. Dry mouth or nasopharynx.

43. Radio damage.

44. Emphysema of the lungs.

45. Chronic pneumonia.

46. ​​Bronchiectasis and spontaneous pneumothorax.

47. Pain in the chest of a different nature.

48. Poor posture.

49. Tachycardia.

50. Extrasystole.

51. Paroxysmal tachycardia.

52. Spasms of blood vessels of the heart, limbs, brain, kidneys.

53. Protein in the urine.

54. Nocturnal urinary incontinence.

55. Oxalates, urates in urine.

56. Nocturia.

57. Chilliness of limbs and other areas.

58. Pain in the region of the heart.

59. Angina pectoris.

60. Hypertension.

61. Varicose veins.

62. Marbling of the skin.

63. Vascular fragility (bleeding gums, nosebleeds).

64. Feeling of pulsation in various areas (pulsating tinnitus).

65. Myocardial infarction.

66. Stroke.

67. Increased blood clotting.

68. Thrombosis (thrombophlebitis).

69. Hypercholesterolemia.

70. Eosinophilia.

71. Anemia.

72. Decrease, increase in appetite.

73. Drooling.

74. Loss or perversion of taste.

75. Pain in the epigastric region.

76. Colitis (constipation, diarrhea).

77. Pain in the right hypochondrium.

78. Heartburn.

79. Belching.

80. Nausea, vomiting.

81. Flatulence.

82. Gastritis and peptic ulcer of the stomach and duodenal ulcer.

83. Rapid physical fatigue.

84. Muscle pain.

85. Muscle cramps.

86. Pain in the tubular bones.

87. Dry skin.

88. Pustular rash.

89. Skin itching.

90. Eczema.

91. Psoriasis.

92. Pallor.

93. Acrocyanosis.

94. Quincke's edema.

95. Puffiness of the face.

96. Lipomatosis.

97. Infiltrates (post-injection).

98. Osteophytes and salt deposits.

99. Deposits of cholesterol on the skin.

As you can see, the list is quite impressive. It's time to get acquainted with how you can master the Buteyko method on your own in order to achieve the desired result.

Practical mastery of the method

There is one immutable rule in the Buteyko method. It is also called the five-finger rule. The five-finger rule says:

(1) Decrease

(2) depth

(3) breathing

(4) relaxation of the diaphragm

(5) to the feeling of a slight shortage of air.

This rule is very simple: the desire to inhale must be maintained throughout the entire session. That is, all the time the usual amount of air is "not taken in", the body is accustomed to a new program for it.

Holding the breath contributes to the development of correct breathing, but the main element of gymnastics is to reduce the depth of inhalation.

In order not to allow yourself to take deep breaths, it is recommended to tighten the chest with a tight belt during exercise. Correct breathing should be neither audible nor even visible.

1. Breathe for a few minutes without moving your stomach or chest.

2. Hold your breath.

3. Take shallow breaths for 2-3 minutes (so that each time you want to inhale more air). Inhale every 15, 20, 25, 30 seconds. While inhaling, do not hold your breath, exhale immediately and hold on exhalation. Breathe in only with your nose. If it is very difficult to hold on, deep convulsive breaths break through, reduce the pause, but continue to inhale shallowly and at regular intervals. Do not constantly watch the hand of the clock. Try to count to yourself and guess when the required period of time has passed and you can inhale only periodically controlling yourself with a glance at the clock.

Rare breath

Level 1: 1-5 s - inhale, 5 s - exhale, 5 s - pause; it turns out 4 breaths per minute.

Perform for 1 min, then, without stopping breathing, go to the next level.

Level 2: 2-5 s - inhale, 5 s - hold the breath while inhaling, 5 s - exhale, 5 s - pause; it turns out 3 breaths per minute.

Perform 2 minutes.

Level 3: 3 - 7.5 s - inhale, 7.5 s - hold, 7.5 s - exhale, 5 s - pause; it turns out 2 breaths per minute.

Perform 3 minutes.

Level 4: 4-10 s - inhale, 10 s - hold, 10 s - exhale, 10 s - pause; it turns out 1.5 breaths per minute.

Double breath hold

First, the maximum exhalation pause is performed 1 time, then the maximum inhalation delay.

Then: maximum pause in a sitting position - 3–10 times; the maximum pause in walking in place is 3–10 times; maximum pause in running in place - 3-10 times; the maximum pause in the squat is 3-10 times.

Shallow breathing

Sitting in a comfortable position for maximum relaxation, we perform the chest breathing exercise. We gradually reduce the volume of inhalation and exhalation, bringing it to invisible breathing or breathing at the level of the nasopharynx. During such breathing, first a slight, then moderate or even severe shortage of air will appear, confirming that the exercise is being performed correctly. Shallow breathing should be performed for 3 to 10 minutes.

All exercises are performed necessarily with breathing through the nose and without noise. Before and after the complex, control measurements are made: MP - maximum pause, pulse.

Normal for adults MP: satisfactory - 30 s, good - 60 s, excellent - 90 s.

Pulse: satisfactory - 70 bpm, good - 60 bpm, excellent - 50 bpm.

For children of middle and senior school age, the MP is normally 1/3 less, the pulse is 10 beats / min more. For children of preschool and primary school ages, the MP is 2/3 less, the pulse is 20 beats / min more.

It is advisable to perform a set of exercises on an empty stomach.

Shallow breathing with elements of physical activity

Stand up straight, make a regular exhalation and perform, without inhaling, several movements from the usual complex of general physical training at an average or below average pace. Do not hurry.

1. Spread outstretched arms to the sides, inhaling every 10 movements.

2. Bend over, inhaling in 5-6 movements.

3. Do the "mill" in an inclined position, inhaling after 8-10 movements.

4. Similarly, you can perform rotational movements of the arms and head, torso to the sides and other light physical exercises. Remember to inhale less than you want.

In the first year of training, you should do 6 times a day after 4 hours, starting at midnight (0:00). Each lesson lasts at the beginning 25 minutes (5 sets of 5 minutes) and gradually increases to an hour (6 sets of 10 minutes). With a successfully reduced inspiratory volume, an increase in the CP value can be achieved by 1 s per week. For example, the initial value of the KP is 15 s (this figure is quite common). In 45 weeks, you can add 45 seconds and bring the CP up to 60 seconds. And this, according to Buteyko's ideas, is the norm inherent in a healthy person. The complexity of the classes is great - 45 weeks for 7 days and 6 hours of classes daily; total - 1890 hours in the first year.

To consolidate a healthy breathing rhythm (8 cycles per minute) and its minute volume (about 3 liters of air per minute), gained during the 1st year of training, in the 2nd year the volume of exercises is reduced to 2 times a day (for an hour). For Year 3, an hour-long daily session is recommended.

CP is monitored throughout the entire period of classes in the morning. It should not decrease - on the contrary, it should grow, albeit very slowly: by about 1 s per week. If the CP value still decreases, then an additional course of training is carried out in order to compensate for the decrease.

Contraindications

Despite? that breathing training according to Buteyko does not require any special conditions or equipment, the danger of crossing the permissible limit of insufficient breathing makes it difficult to master this method independently. There are people with reduced sensitivity to carbon dioxide and high volitional motivation. While training according to the Buteyko method, they can get too carried away and exceed the permissible concentration of carbon dioxide in the blood, which leads to dangerous consequences.

It is better to study this method not on your own, but in special clinics (Buteyko clinics exist in many cities of the country).

In addition, many practitioners advise caution for other reasons as well. Although there is evidence that at an early stage this breathing is able to reverse the development of tumor processes (we are talking about benign tumors), doctors do not advise using Buteyko breathing to treat tumors. In no case should you try to save your breath from surgical intervention in acute inflammatory processes. Peritonitis, abscesses, suppuration, gangrene cannot be breathed out.

Also, studies have shown that the Buteyko method can not help in all cases of bronchial asthma.

In particular, it is unacceptable for patients with high pulmonary arterial pressure. It also does not help in the case of constant oxygen starvation of tissues.

V.F.Frolov's method - endogenous respiration

When in 1963 doctors diagnosed Vladimir Fedorovich Frolov with tuberculosis, he did not even suspect that in the future he would give other sick people hope for recovery by creating a special device for training breathing. Then he just really wanted to get better quickly and therefore began to study the respiratory systems of healing.

Most of all he liked Buteyko's breathing system. There was only one thing in this system that did not suit him: according to the Buteyko method, patients should practice 5–6 hours a day, that is, they should live in this mode. Besides, many people were not able to master the Buteyko method on their own and needed constant guidance from experienced instructors. Frolov did not like this either. “This factor did not suit me,” notes V. Frolov. - If there is a breathing method that does not require special conditions and equipment, why can't you use it at home, on your own?

In parallel with the Buteyko method, Frolov got acquainted with the “normobaric hypoxia” of Professor RB Strelkov, where the healing effect is achieved by inhaling an air mixture with an oxygen concentration reduced to 9-15%. The emitted carbon dioxide is absorbed by a special device so that its concentration does not exceed the permissible limit. Frolov learned that the hypoxic breathing method also has a beneficial effect on the body.

The analysis of the advantages and disadvantages of the Buteyko method had a very specific goal: the idea of ​​creating a universal device, which should be inexpensive and at the same time effective, was being introduced deeper into Frolov's mind. The result was a breathing simulator, the layout of which Frolov created in 1989. He was helped by the acquired engineering knowledge in the field of the movement of liquids and gases, as well as an inventive vein. He began to collect information about new means and methods of healing back in the 1970s, feeling the need to strengthen his own health by opening the body's reserves.

In an effort to use the health-improving effects of both alveolar oxygen starvation (hypoxia) (Strelnikova's method) and hypercapnia (Buteyko's method), Frolov, when creating the simulator, took into account the resistance to inhalation and exhalation and additional capacity, which enhances the effect of rebreathing.

At the end of 1989, a mock-up of the device was reviewed by a commission of the Ministry of Health. Then he passed tests at the 2nd Medical Institute of Moscow, after which industrial samples were made and clinical trials began. They took place in 1990-1995. in clinics of leading medical research institutes of Russia: Research Institute "Sport", Research Institute of Pediatrics, 2nd Medical Institute of Moscow, Medical Radiological Research Center of the Russian Academy of Medical Sciences, etc. Positive results were obtained, and in December 1995 the Ministry of Health of the Russian Federation allowed the use of the simulator in medical practice.

Since 1997, thanks to the support of the Dinamika company (Novosibirsk), the simulator has been produced in large quantities and distributed throughout the country through the pharmacy network. The device "TDI-01" and the method of its application are quite simple, convenient and highly effective. That is why, by the decree of the Government of Russia dated January 17, 2002, the Frolov breathing simulator was included in the list of the most important, vital medical devices.

The success of the new respiratory technique according to Frolov was expressed in the mass improvement of people of various age groups. This is due to the fact that with the help of the simulator, the interaction of air with blood through the thin lung tissue is finely and accurately regulated, the respiratory surface of the lungs is almost maximally involved, and the blood in them is saturated with charged erythrocytes.

Such a powerful electronic recharging of blood gives it a rejuvenating effect on the inner lining of blood vessels, helps to use the entire capillary network of the body and, most valuable, stimulates cellular respiration everywhere.

The simulator is an aerosol chamber with a breathing tube located in a container. For inhalation, a soda solution is used, as well as an infusion or extract of medicinal plants, an oil emulsion, etc. The liquid is heated to 40-60 ° C, to maintain the temperature, the simulator is placed in a water bath. The device is so cleverly designed that it gives resistance to inhalation and exhalation, forcing the body to get used to the increasing concentration of carbon dioxide in it and the decreasing concentration of oxygen. As a result of training, a person learns to provide the body with oxygen without air - endogenous respiration.

While the 5-year clinical trials were underway, the creator of the simulator independently specified the time parameters, PDA, type of breathing, water volume in the simulator, breathing resistance during inhalation and exhalation, etc.

Frolov used a method borrowed from athletes: each subsequent breathing training began from the previous mastered level. Consistently and very gradually, the period of the respiratory cycle - the time from the beginning of one inhalation to the beginning of another - lengthened. Frolov named the period of the respiratory cycle PDA (duration of the respiratory act). The successful implementation of this principle showed that the body manages to live longer and longer on the same portion of fresh air, which indicates a more efficient metabolism and greater energy production.

The inventor became interested in the gradual increase in PDA. “It was one of the main incentives on the way of one and a half years, - writes V. Frolov. - Today my students master hardware endogenous breathing in 2-3 months, having a good methodology and a clear understanding of the goal. I walked slowly, as if in the dark, through an unfamiliar forest. I remember how proud I was when I could do 4 breaths per minute on the simulator, and compared myself with yogis, when I could do one breath per minute without the apparatus. "

When PDA exceeded 5 min, which is comparable to the maximum breath holding in pearl seekers, this phenomenon demanded a scientific explanation. But science was silent. And yet, the slow recovery in all respects indicated that Frolov had a really effective technique in his hands. Therefore, the increase in PDA continued in the same experimental way.

If before the PDA at 60-70 s, the increase from session to session was 1 s, then upon reaching the PDA at 70 s, its value began to increase in leaps and bounds, for several tens of seconds. The day came when Vladimir Fedorovich held out the expiration delay up to 30 minutes! The conclusion suggested itself: breathing training with a fixed resistance to inhalation and very long exhalation helps the body to self-supply with oxygen. This is how the amazing lung reserves were found, the use of which has a healing effect.

Following the brilliant practice, theory appeared. Doctor G.N. Petrakevich in the early 90s. XX century. proved that the cells of the body provide themselves with energy and oxygen, as a rule, due to the oxidation of acids included in the structure of cell membranes. The essence of the processes by which the cells of organs and tissues are stimulated to active work was revealed. This conveyor includes: respiration - slow burning, electronic excitation of blood erythrocytes, the production of energy potential by erythrocytes during their movement through the blood vessels, the transfer of electronic excitation to the target cell. The power and reliability of the internal energy conveyor can be seen from the following example. In the circulatory system of a person weighing 70 kg at rest, about 3 kg of red blood cells are turned around every minute.

Proceeding from the theory of breathing, proposed by G.N. Petrakevich, V.F. He made a startling conclusion - the rate of aging depends on how a person breathes. He managed to find a mechanism that, with the help of respiration, can control the fundamental processes of energy supply to cells, metabolism, and the formation of a high immune status. There are objective data confirming the regularity of the ongoing processes.

The study of metabolism and energy parameters of cells in endogenous breathers shows that their body functions at a much more efficient level. The level of cellular energy is increased by 2–4 times, the amount of free radicals, with an excess of which is associated with aging of tissues, is reduced by 4–8 times, the body temperature is reduced by 1.3–1.5 ° C. These results are among the highest scientific achievements and cannot be reproduced even in laboratory conditions. Scientists predict that maintaining such parameters in the body increases life expectancy by more than 1.5 times. Many people of retirement age have significantly improved their health after several months of using the Frolov simulator. The fact of getting rid of such notorious age-related diseases as hypertension, overweight, joint stiffness, atherosclerosis, etc., confirms the uniqueness of the effect on the body of new breathing according to Frolov.

Independent mastering of endogenous respiration

Frolov offers two types of training:

· In hypoxic mode (that is, with a decrease in oxygen content);

· In endogenous mode (transition to internal respiration).

Hypoxic regimen

Breathing exercises are usually carried out 2-3 hours after meals 1-2 times a day. The tube is taken in the mouth, the nose is clamped with two fingers (after 1-2 weeks, this will not be required). Then make a short (2 s) inhalation and a long continuous exhalation. You need to breathe not with the chest, but with the diaphragm (on inhalation, the stomach protrudes, on exhalation, it falls).

I would like to dwell on diaphragmatic breathing in more detail. What is the meaning of such breathing? Why is it, along with other factors of health-improving respiratory gymnastics according to V.F.Frolov (moderate hypoxia and hypercapnia, exhalation through water resistance, mountain air), at the forefront?

The fact is that the diaphragm, as it were, divides the human body into two parts: the chest and abdominal cavities. Above the diaphragm, the heart and lungs are located, working in a single circuit. Below - the gastrointestinal tract, liver, gallbladder and pancreas, spleen, pelvic organs (in women), prostate (in men), kidneys and ureters.

So imagine: you breathe in - the diaphragm goes down. In this case, in addition to the fact that the air as a result of vacuum enters the lower parts of the lungs, there is also a mechanical massage of the abdominal organs, which has a beneficial effect on the activity of all organs, for example, on the gastrointestinal tract. People who have suffered from constipation for decades feel improvement in 2-3 weeks, their stools return to normal.

In addition to massaging the abdominal organs, the diaphragm has another function. It, like a powerful pump, helps to "disperse" the blood throughout the body, improving microcirculation (by the way, in our body, the length of blood vessels is 110 thousand km). That is why, almost from the first days of using TDI-01, the blood filling of the vessels improves, then the vascular bed of the arteries, veins, capillaries is restored and, as a result, warming of the extremities occurs, the noise in the head and ears disappears.

When you exhale, the walls of the abdomen are drawn in, the lungs rise, decreasing in volume, and they are massaged. This is especially important for bronchopulmonary pathology (bronchitis, bronchial asthma, silicosis, etc.). Thanks to this massage (along with other factors), particles of dust, mucus, phlegm, tar from tobacco use are rejected in the lungs, etc. As a result of massage of the lungs, cleansing occurs, bronchopermeability improves, and shortness of breath goes away.

Massage of the lungs and, as a result, their cleansing is the most important result of diaphragmatic breathing.

When mastering diaphragmatic breathing, it is necessary to pay attention to one feature concerning the complete compression of the diaphragm during exhalation. Such constriction is excluded in hypertension, because the diaphragm drawn to the end, "hugging" the heart and lungs, increases intrathoracic, intrapulmonary pressure. What to do? Breathe diaphragmatically, but at the same time exclude the complete contraction of the diaphragm until the normalization of arterial respiration.

Let's return to mastering the technique of the hypoxic breathing regime according to Frolov. Inhalation and exhalation are gradually lengthened by increasing the expiration time. When the time of the respiratory phase increases to 15 s, they switch to portioned exhalation. That is, they do not exhale all the air at once, but in parts. Each exhalation takes 6 s, then a pause to relax the abdomen (1 s) and a new exhalation. As you exercise, the total expiration time will increase. The number of "portions" will also grow. The duration of breathing exercises is selected individually, depending on the state of health and subjective feelings, and can vary from 5 to 15 minutes. The maximum training time is 40 minutes per day.

Weakened people are allowed to inhale through the nose, and exhale into the tube (15-16 ml of water is poured into the device). Systematic breathing training with a gradual increase in sessions from 5 to 20 minutes leads to an improvement in pulmonary ventilation and sputum discharge.

Breathing exercises on the simulator are performed 2-3 hours after a meal, usually in the evening, before bedtime, once a day. In some cases, on the recommendation of a doctor, a second lesson is held.

The duration of classes in the first week is 10-15 minutes, then gradually (1 minute a day) increases to 30-40 minutes a day. The duration of the main course of daily exercises on the Frolov breathing simulator is 4-6 months. Subsequently, to maintain health, you can also do it daily or 2–4 times a week (preventive course).

Attention! After evening breathing exercises, it is advisable not to eat until morning, you can drink a glass of water or unsweetened tea, juice, compote.

Patients with diabetes mellitus, children and pregnant women, as well as with hypoglycemic conditions, are allowed to take small portions of food after an evening workout if they feel hungry or on the recommendation of a doctor.

Endogenous mode

After mastering the hypoxic breathing regime, you can proceed to training in the endogenous regime. The structure of the respiratory act changes in order to provide additional suction of small portions of air into the lungs and relaxation of the diaphragm. It is recommended after each exhaled portion, except for the last, to carry out microsuction of a small portion of air through the nose.

After a normal inhalation without pause, the first portion is exhaled sparingly. In this case, the stomach relaxes, the chest and shoulders, as you exhale, settle by 3-4 cm.Then the chest and shoulders rise to their previous position for 1 s and thus the 2nd portion is exhaled, etc. The last portion is exhaled in the usual way, and the next breath is carried out.

Attention is paid to the relaxation and front position of the abdomen during the period of involuntary inhalation of each portion of air. The nose remains passive when raising the chest and shoulders. The air itself will enter the lungs.

Possible mistakes: expansion of the chest, a large amplitude of lifting - lowering of the chest and shoulders. Endogenous respiration without equipment is best learned by walking calmly. The exhalation should be as minimal as possible. To do this, you need to accumulate air in the lungs and periodically release it in small portions.

The duration of the exhalation is 3-6 s, the intervals between exhalations are 2-3 s. This does not work out right away. It is recommended to push air extremely economically through closed lips with approximately the same resistance as on the simulator. Gradually, in the diurnal regime, endogenous respiration will displace external respiration. As conditioned reflexes become fixed, endogenous respiration becomes round-the-clock.

Chronical bronchitis

During exercise on the simulator, the condition of the respiratory muscles improves, which leads to the cleaning of the bronchi from dust, sputum, mucus. Bronchial patency and gas exchange in the pulmonary circulation are significantly enhanced. In case of bronchitis, it is recommended to use a simulator for inhalation.

Bronchial asthma

In case of bronchial asthma, the use of the device increases the content of carbon dioxide in the blood, which contributes to the cessation of bronchospasm. Ventilation improves, the manifestation of bronchial obstruction decreases. It becomes easier for the patient to withstand physical activity.

Emphysema of the lungs

The device helps to stop bronchospasm, while thinning mucus and improving its separation from the trachea and bronchi. Exercises on the simulator help to reduce tissue swelling and relieve bronchial mucosa hypoxia. As a result, respiratory failure is compensated and the general condition of the patient improves. In addition, training is recommended to be supplemented with inhalation on the device.

Focal pulmonary tuberculosis

The device serves as an excellent addition to the medical treatment of the disease, but in no way replaces it. The recommended rhythm of classes is once a day before going to bed, preferably between 21.00 and 23.00 h. Dinner no later than 3-4 hours before class. Do not eat or drink after the procedure. Strict adherence to prescriptions allows the most effective use of breathing training for healing.

During the first month, the breathing time increases daily by 30 s. During the second month, the achieved duration is retained. During the third month, the duration of classes is gradually brought to 40 minutes and remains at this level until complete recovery.

Cardiac ischemia

Breathing on the simulator helps to eliminate spasms of the coronary vessels. Due to the increased oxygen content in arterial blood, the heart begins to function normally. The metabolism in cells is activated, and the development of atherosclerosis, cardiosclerosis and heart attack is prevented.

However, the “TDI-01” device cannot replace drug therapy for coronary artery disease, therefore, one cannot independently cancel the prescribed drugs and be treated only with the help of a simulator. Constant medical supervision and ECG monitoring are required.

Hypertonic disease

Frolov's simulator allows you to reduce the tone of the cerebral and peripheral vessels, improve the metabolism of neurons, the functional state of the brain, and the work of the heart.

Thanks to the adaptation of the body to hypoxia, a persistent antihypertensive effect is produced.

Vegetovascular dystonia

The main cause of this disease is constant hyperventilation of the lungs. On the Frolov simulator, the very fact of hyperventilation is eliminated, the functional activity of the brain increases, and the disturbed functions of the body are restored. As a result, the person recovers.

Asthenic syndrome

In asthenic syndrome, tissue respiration in the cerebral cortex is impaired and the energy of brain cells is reduced. The simulator helps to restore tissue respiration and increases the energy of brain cells; in addition, the hardware effect tones the subcortical structures during each workout. The functional activity of the brain is restored, the general physical and mental state of a person improves.

Pathological menopause

With pathological menopause, all systems of the body suffer, complex polysystemic disorders occur. However, regular exercise on the simulator removes these phenomena almost completely. In general, this is due to an improvement in the quality of respiration, an increase in the supply of oxygen to brain cells and a normalization of metabolism. In addition, the device has a beneficial effect on the state of the psychoemotional sphere.

Osteochondrosis

The simulator has shown itself to be an irreplaceable assistant in osteochondrosis. Constant breathing exercises improve the blood supply to the back muscles, relieve tissue edema, allow the body to improve the elimination of toxins and activate the cleansing of salt deposits. The patient's condition improves significantly.

Atherosclerosis

With atherosclerosis, blood vessels are blocked, they become overgrown with cholesterol plaques, and blood circulation is impaired. Trainings on the device improve the work of blood circulation: plaques dissolve, metabolism improves, lipid metabolism improves.

Diseases caused by metabolic disorders

All the so-called metabolic diseases occur primarily due to disturbances in the respiratory processes in the body. The device helps to restore the correct microcirculation, diffusion of oxygen and nutrients, the conductivity of cell membranes, and also improves the elimination of toxins from the body.

Thanks to this, many functions of the body are normalized, weight is reduced, diseases go away. Doctors have recorded good results in the treatment of arthrosis, cholelithiasis and urolithiasis, etc. with the help of TDI-01.

Contraindications

Unambiguously forbidden to train patients with the following diagnoses: acute somatic and infectious diseases, chronic diseases in the stage of acute exacerbation and decompensation, respiratory failure accompanied by severe hypoxemia, recurrent pulmonary hemorrhage and hemoptysis, severe hypertensive crisis.

The presence of contraindications is determined by a specialist doctor (oncologist, pulmonologist, cardiologist, therapist, etc.). Patients with implants and transplants must agree with the attending physician to use the simulator. There is still no scientific evidence as to whether the simulator helps in cases of cancer and so-called incurable diseases.

Biofeedback method (BFB)

The history of the biofeedback method is about 40 years old, but the heyday of this health-improving technology falls on the time of the wide development of electronics and computer technology. Scientists from Russia made a huge contribution to the development of biofeedback technology.

Scientists of the Institute of Experimental Medicine of the Russian Academy of Medical Sciences (St. Petersburg), in which systematic studies in this direction have been carried out for over 30 years, have become pioneers in the development of biofeedback methods in our country.

The institute is also associated with the start of work on the biofeedback technology of AA Smetankin, now the president of the Russian Association for Biofeedback. In 1988, with the participation of AA Smetankin, a portable device "Cardiosignalizer" was created based on the use of advanced technologies for that time. This was the beginning of the widespread use of biofeedback technology in domestic practical medicine.

At present, ZAO "Biosvyaz" produces biofeedback complexes of the following specializations:

Cardiopulmonary;

Logotherapeutic;

Correction of the psychoemotional state;

Correction of the psycho-emotional state (a new modification for the treatment of alcoholism, drug addiction, neuroses, etc.);

Musculoskeletal;

Vision correction;

Prevention and treatment of sexological, urological and proctological diseases;

Prevention and treatment of urological and proctological diseases (for children);

Psychophysiological preparation of pregnant women for childbirth.

Most of these techniques have no analogues abroad.

Biofeedback is a technique that implements the interaction of organs and systems of the body to restore its normal self-regulation, as well as self-improvement of the individual. BFB technologies are fast, painless, have no side effects and contraindications, require a minimum investment of time in comparison with the known methods and methods of recovery. Unmatched in efficiency and effectiveness.

At first glance, the principle of the biofeedback method is simple - a person is given the opportunity to see and hear how one of his organs works. Then, relying on the information received, he is taught the correct from the point of view of physiology skills that ensure the perfect work of the body. Biofeedback allows us to equip all of us with a set of skills to maintain, strengthen and restore health. The task is as follows: to ensure maximum efficiency with a minimum of its own energy consumption.

Take, for example, human motor control. This will be quite clear: we use the motor function every minute, and we are good at controlling the muscles.

Let us construct a scheme for controlling the function of biceps contraction using the biofeedback method: a skin sensor registers a bioelectric signal, converting it into the amplitude of muscle contraction. The stronger and longer the contraction of the biceps, the higher it deviates from the zero mark.

But the conversion of the bioelectric signal does not end there. It is transmitted to a biofeedback device and converted into light (the amplitude of the light column on the screen) and sound (tone) signals. And here the most amazing thing happens: a person begins to see and hear how his muscle contracts!

The feedback loop is being closed, but the biofeedback method has not yet started working. Two more prerequisites are required: instruction and motivation to complete the tasks of the biofeedback instructor.

The person needs to be given clear verbal instructions. It depends on what we want to work out in the muscle. Let's say a muscle is weakened after a fracture. We need to increase its activity. In this case, the instruction may be as follows: “Try to contract the muscle so that the height of the light column on the monitor screen rises and exceeds the set threshold. Exceeding the threshold will be marked with a rewarding sound signal. This means that you have done the exercise correctly. " The instructions should be clear and understandable. The patient develops an associative connection: I contract the muscle, the amplitude of the column increases in response to this contraction, and at a certain threshold, an encouraging sound signal is turned on. This is the first condition.

The second condition is this: because we are using conscious training, the person may not want to do the exercise correctly. This means that you need to create motivation (a strong incentive) for him to perform this exercise correctly. The higher the level of motivation, the more effective the training will be. An infinite variety of computer games, various ways of encouraging and verbal reinforcement, and comfortable conditions for biofeedback sessions are widely used in practice as a trigger for motivation. The patient not only has a desire to complete tasks, but also confidence in success. Motivation helps a person to realize himself, to reveal his potential.

Thanks to the information obtained with the help of technical means, the patient can perform the exercises in the most optimal way. Hence the high efficiency of the biofeedback method.

Breathing is regulated in the same way. The term "harmonious breathing" reflects the coordinated action of the respiratory and cardiovascular systems. It ensures the full performance of the brain and autonomic nervous system. AA Smetankin and his co-workers have developed a hardware-computer method for simultaneous observation of the action of the respiratory and cardiovascular systems. They found: the better the nervous control of the respiratory and cardiovascular system, the greater the difference in the pulse rate during inhalation and exhalation of each respiratory cycle. Such a difference can only be caught by a computer if it has a program for converting the time of one heartbeat into the pulse rate. For example, during inhalation, the duration of the heartbeat was 0.706 s, and during exhalation - 0.923 s, which means that when inhaling, the pulse rate can be estimated at 85 beats / min, while exhaling - 65 beats / min. The difference in the pulse rate during inhalation and exhalation (here - 20 beats / min) A.A. Smetankin called the respiratory arrhythmia of the heart (DAS).

The action of the biofeedback method through a heart rate monitor

A. A. Smetankin and his co-workers have created a cardiosignal device that allows you to see and hear how the respiratory and heart organs work, how coordinated they are. The cardiosignal device, being a tool with sensors for obtaining reliable information about the functioning of the respiratory and heart organs, does not affect the body and does not interfere with its physiological processes.

Synchronously with the rhythms of the heart and respiratory organs, the device gives 2 feedback signals: one of them is light, in the form of a "bunny" running on a scale of LEDs, the second is sound, pulsating. As the “spot” approaches the top of the scale, the tone of the sound rises, and vice versa, when the “spot” moves down the scale, it gradually decreases.

In addition, the device displays the breathing curve with a blue line: inhalation - the curve goes up, exhale - the curve goes down. The device enters the heart rate into this curve in the form of bars: the higher the frequency, the higher the bar.

Diaphragmatic-relaxed execution technique

The inhalation is performed in the usual way - through the nose. In this case, the inhaled air is humidified and warmed before it enters the alveoli of the lungs. Along the way, the air is freed from dust particles. The protrusion of the abdomen during inhalation provides a large respiratory surface, where air contact with blood occurs.

Exhale in a thin stream through the mouth through slightly compressed lips. This regulates the resistance to exhalation and increases its duration. This creates a certain additional inflation of the alveoli. The duration of the exhalation is 2 times longer than that of the inhalation. The phases of the respiratory cycle replace each other without pauses. The abdominal muscles are not pulled in forcibly, but gradually and calmly. Breathing should be comfortable, at no extra cost. This type of breathing is called diaphragmatic-relaxed breathing.

Respiratory arrhythmia of the heart (DAS)

DAS is primarily a functional indicator, the value of which reflects the coordination of the work of the most important systems of the body - respiratory and cardiovascular. The better the autonomic nervous system copes with harmonizing the work of these systems, the higher the DAS value.

Inhales (active phases of the respiratory cycle) are controlled by the sympathetic division of the autonomic nervous system; expirations (passive phases) - by the parasympathetic department. During inhalation, the bronchi dilate, the ventricles of the heart emit blood: the right one - spent in the pulmonary vein; left - oxygenated arterial blood in the aorta. When you exhale, the bronchi contract, and the atria suck in blood: the left one - energy-saturated from the lungs; right - waste blood from the venous section. It is clear that for better control of the work of the lungs and heart, the autonomic nervous system takes more time to increase or decrease the pulse rate. Slowing down your breathing provides just such an opportunity.

At rest, a practically healthy person in a minute introduces 6 liters of air into the lungs in 15 breaths, his pulse rate is 72 beats / min. The breathing cycle (from inhalation to inhalation) takes 4 seconds. During this time, the heart makes almost 5 contractions (for example, 2 of them fall on inhalation, 3 - on exhalation).

A sick person breathes more often (for example, 20 breaths per minute) and inhales more air (for example, 9 liters per minute), and his pulse rate is high - for example, 80 bpm. This means that the respiratory cycle in such a person takes only 3 s, during which the heart has time to make only 4 contractions. It is clear that in this case it is more difficult for the body to regulate the pulse rate when changing inhalation to exhalation and, conversely, exhalation to inhalation. Therefore, it can be expected that the difference in heart rate will be less and DAS will be less than that of a practically healthy person.

Another option is a trained person. He breathes less frequently, and his pulse rate is lower than that of a practically healthy person: 8 breaths per minute and 60 beats / min, respectively. And the minute breathing volume is only 3 liters. This means that the duration of the respiratory cycle in this case is 7.5 s, and in the respiratory cycle, inhalation from exhalation is separated by a pause of 4 s. Inhalation lasts 2 seconds, and the heart makes 2 contractions during this time. Exhalation with a pause takes the remaining 5.5 s, and during this time the pulse rate manages to decrease significantly. For example, if during inhalation it increases to 90 beats / min, then at the end of the pause after exhalation it can decrease to 60 beats / min (DAS = 30).

AA Smetankin showed that the more DAS, the more actively the autonomic nervous system copes with the regulation of the work of the heart and lungs, the less personal energy is spent during their work. So, when breathing with the help of a cardiac signaling device, one must strive for a slow breathing rhythm; especially carefully, it is required to monitor a calm, prolonged exhalation.

So, we take a comfortable posture, feel comfortable, relax the body and tune in to recovery due to the more coordinated work of the lungs and heart. We turn off the everyday hustle and bustle, focus on our breathing.

On the monitor of the heart rate monitor, you can see how harmoniously the respiratory and heart organs work. It can be seen how the TAC value changes under the arbitrary influence of the regulated breathing regime. The trainee sees how the DAS value is adjusted on the monitor screen in accordance with the change in the breathing mode. He is trained to achieve a higher pulse rate when inhaling and decreasing it when exhaling. Reconciliation of the actual breathing pattern with the DAS value by means of biofeedback is an excellent means of harmonizing the work of the respiratory system, on the one hand, and the heart, on the other.

The observations of A.A. Smetankin and his co-workers confirmed that the value of DAS directly depends on the psychoemotional and physical state of a person. The stronger the health, the higher the DAS value and the lower the biological age. When a solid data bank was accumulated, the following biological age scale was compiled.

Biological age scale

Easy training: only 10 to 15 sessions, each for 25-30 minutes, restores the harmonious work of the respiratory and heart organs on the heart rate monitor under the guidance of a doctor.

The use of the biofeedback method is painless for the patient; biofeedback equipment registers body signals (frequency of respiratory cycles, pulse rate, brain rhythms, bioelectric signals emanating from muscles) without directly affecting a person.

Contraindications

Severe concomitant diseases... Acute infectious and non-infectious, systemic and chronic diseases in the acute stage, malignant tumors, injuries, which are accompanied by a deterioration in the general well-being of the patient. This makes it impossible to use the biofeedback method or significantly hinders it.

Obesity III degree... In this case, the electrical signals from the patient can be attenuated to such an extent that the useful signal becomes indistinguishable from noise.

Severe disturbances of excitability and conduction of the heart. Severe bradycardia or extrasystole, which complicates the use of the DAS-BFB method.

Diaphragmatic hernia. It should be noted that such a diagnosis is most often the prerogative of the pathologist. On the other hand, it is unlikely that the loads during the development of diaphragmatic relaxation breathing are so significant as to cause infringement of the hernia.

Increased convulsive readiness of the brain. This limits the use of electro-optical devices (computer monitor, TV set for biocomputer games). When working with such patients, you can use any scale or sound biofeedback devices.

Sobbing breath according to the method of Yu. G. Vilunas

Sobbing breath technique

Sobbing breathing is breathing while crying, a natural process in which a person stops breathing through their nose and starts breathing through their mouth. The Vilunas system is the only respiratory system in the world practice, when inhalation and exhalation are done only through the mouth. This breath can be of three types: 1) strong; 2) moderate; 3) weak.

When practicing on your own, always start with a strong, sobbing breath.

Strong sobbing breath

Inhale- short (0.5 s) on sobbing; after inhalation there is no pause, a prolonged (from 2–3 to 10 s) exhalation is immediately made to one of the three sounds - "ho-o-o", "fu-u-u" or "f-f-f-f"; after exhalation - a natural pause (1-2 s), during which you do not breathe. After that, everything is repeated - inhale, exhale, pause ...

When inhaling, you need to open your mouth and make a light sob, as when crying. In this case, the feeling should be such that the air remained in the mouth and did not go into the lungs, and the inhaled air, as it were, hits the palate. Do not suck the air when inhaling through the lips - the correct inhalation will not work.

Possible error- a sufficiently deep breath is taken, in which air goes into the lungs, and does not remain in the mouth.

If a sound appears when you inhale-sob and it is pleasant to you, it means that the body has a need for it. If the sound is unpleasant, then breathe in, sobbing inaudibly.

Exhalation it is always done smoothly, evenly and continuously, as if you are blowing on a saucer with hot tea, cooling it down. Never exhale sharply, as if blowing out a candle. The feeling during exhalation should be such as if the air comes out on its own, easily and freely, and you only follow the exhalation, not ahead of it. You do not exhale all the air from your lungs - you exhale as long as you feel comfortable. If an easy and free exhalation was obtained in at least 2-3 seconds, this is a signal that your body needs sobbing breath, since very little oxygen is now being delivered to your organs and muscles (breathing is "switched on" by a signal from the brain). You should not get carried away with a long exhalation (5-8 s or more). The best time to exhale is 2-3 s, especially at first, when the skill of sobbing breathing has not yet been developed. The signal for the end of the sobbing breath is the contraction of the exhalation to 0.5 s (breathing is also "turned off" by a signal from the central nervous system).

Possible error- try to forcibly blow the air while exhaling.

It is very important to observe a certain position of the mouth when exhaling, depending on the sound being pronounced. At the sound "f-f-f-f" between the lips there is a small crack through which air is freely blown through. You should not purse your lips tightly (this can cause another sound - "pf-f-f"). The correct position of the lips can be obtained either by stretching the lips in a strip, or by collecting them in a "pinch".

The sound "f-f-f-f" is stronger in comparison with the sounds "ho-o-o" and "fu-u-u". When breathing with this sound, blood pressure can decrease from 200 to 140-120 mm Hg in 4-5 minutes. Art. That is why the sound "f-f-f-f" is dangerous for people with sclerotic changes in the vessels of the brain, since literally after 2-3 breaths in and out, they may feel dizzy, and pain may appear. Such people should at first abandon the use of this very strong sound, limiting themselves to using a moderate sound "fu-oo-oo" or a weak "ho-o-o". Breathing with the use of these sounds also heals the body well, while sclerotic changes in the blood vessels and blood clots gradually disappear.

At the sound "ho-o-o" the mouth is open freely and wide. When you exhale, utter the sound "ho-o-o" to yourself - the muscles of the throat and larynx immediately tighten, the air comes out of the throat. The exhalation is done noiselessly, there should be no audible sound "x-x-x-x". The mouth is open during the entire exhalation; only exhaling completely can you bring your lips together and close your mouth.

Possible error- the convergence of the lips in the process of still continuing exhalation. In this case, the sound "f-f-f-f", dangerous for some people, may turn out, raising the pressure, etc.

When you hear "fu-oo-oo", you need to open your mouth so that a hole about the size of a walnut is formed. To do this: 1) do not pronounce the sound "f", only "oo-oo-oo"; 2) round your lips (to determine your individual hole size, put your index finger in your mouth, lips almost touching it). Do not bring your lips together, as this may cause the sound "f-f-f-f". The exhalation is done with the lips and is also inaudible.

Possible error- the air is blown out by the throat when the sound "fu-oo-oo" is blown.

Since the opening between the lips with the sound "fu-u-u" is relatively small, the slightest weakening of attention can lead to a dangerous convergence of the lips and the sound "f-f-f-f". Therefore, when pronouncing the sound "foo-u-u", very carefully monitor the position of the lips, not allowing them to come closer to the end of the exhalation.

Pause. After exhalation, a natural pause follows - 1-2 s. Don't breathe during this time. To count the time, you can say to yourself: "One machine" (1 s) or "One machine, two machines" (2 s), and only then you should take a short breath again with a sob.

Possible error- sobbing breath is carried out without a pause, and inhalation-exhalation is carried out without sobbing.

Moderate sobbing breath

Options: inhale - 1 s without sobbing, the air has already gone into the lungs. In other words, a calm breath is taken through the mouth. Exhale - to the same three sounds ("ho-o-o", "fu-u-u", "f-f-f-f"), the duration of exhalation is the same as with a strong sobbing breath (from 2- 3 to 10 s), a pause after exhalation (1-2 s).

The transition to moderate sobbing breathing should be in the following cases.

1. When the strong sobbing breath has completely ended (that is, the exhalation for any sound was reduced to 0.5 s).

2. When a strong sobbing breath continues, but there are unpleasant sensations when sobbing (you seem to be tired, you are tired of sobbing). To relieve the discomfort that appears, you should switch to a calm breath without sobbing. If this results in a prolonged exhalation, then the body really needs a moderate sobbing breath.

Weak sobbing breath

Options: inhalation - 1 s, exhalation - 1 s or a little longer, pause - 1-2 s. When you exhale, one sound is pronounced - "ho-o-o". Inhalation is rather weak, without sobbing; air is directed to the lungs.

It should be noted that while the body is sick, the central nervous system will "turn on" mostly strong and moderate sobbing breathing in order to give all organs and muscles more oxygen, and therefore nutrition.

* * *

When using sobbing breath, you may be tempted to yawn. Yawning is another mechanism of natural self-regulation of the body, normalizing gas exchange and metabolic processes, reducing nervous tension, yawning also contributes to the disappearance of wrinkles on the face, that is, rejuvenation. Therefore, you should yawn freely, without clenching your lips and teeth.

In the process of sobbing breathing, a feeling of lack of oxygen may arise - then you need to take a deep breath. This is done like this: gradually as much oxygen is collected in the lungs as you want at the moment, but then there is a no less prolonged exhalation to the sound "fu-oo-oo" (as long as it is pleasant). If the feeling of lack of oxygen is not completely removed from the first time, then after a pause ("one machine, two machines"), a deep breath is repeated with a prolonged exhalation.

It should be noted that there should be no unpleasant sensations (pain, dizziness, etc.) when breathing sobbing. On the contrary, it should be pleasant, convenient, comfortable. The slightest unpleasant sensation is a signal that you are breathing incorrectly. In this case, it is necessary to immediately stop the sobbing breath, find out what the mistake is, and only then continue again.

When mastering a sobbing breath, constant self-control of your state is necessary. As long as you breathe correctly, the body will normalize physiological processes and accumulate more vitality. However, breaking the rules can lead to serious disruption and nullify all efforts.

As long as you breathe correctly, blood pressure is normalized, approaching normal; however, not paying attention to the fact that the body has already abandoned the sobbing breath (the exhalation is shortened), and by forcibly continuing, you literally in 2-3 breaths will disrupt the normalized metabolic processes, which will immediately lead to a significant increase in blood pressure. If you use sobbing breath correctly, you will immediately notice some positive changes in well-being, and no side effects will appear. However, elderly people who already have sclerotic changes in the vessels of the brain are advised to refrain from sobbing breathing at the sound "f-f-f-f", since there is a rapid and significant drop in blood pressure (in 5 minutes, the pressure can drop from 200 to 140-120 mm Hg) can hinder and disrupt the nutrition of brain cells and, as a result, after 2-3 breaths and exhalations, slight dizziness may appear. At first, you should use a more moderate sound "ho-o-o" or "fu-u-u", and when the body is sufficiently healthy, then you can switch to the sound "f-f-f-f".

In some patients (for example, with bronchial asthma), when using the sound "ho-o-o", there may be some sore throat, hoarseness in the throat. So they shouldn't use that sound yet. However, as they recover later, they can also switch to using the sound "ho-o-o".

The sounds "ho-o-o", "fu-u-u", "f-f-f-f" are caused by the tension of the muscles of the respiratory tract, throat, larynx, lips, due to which exhalation has a healing effect, prolonging breathing. By alternating the appropriate sounds, you strain different muscle groups in the airways.

During the pause after exhalation, you can keep in tension those muscle groups that were tense when pronouncing the sound; this promotes the natural need for inspiration. This is how the body determines the optimal pause duration - 2 s. Therefore, when someone says that he can hold a pause longer (for example, up to 10-15 s), Vilunas does not advise doing this, since such a delay no longer meets the needs of the body, and therefore is useless, even harmful.

The duration of the sobbing breath depends on the level of tension in the body, on the degree of disturbance of physiological processes at a particular moment, and, consequently, on how much oxygen and energy all organs and muscles need. The stronger these disturbances, the longer the sobbing breath will be. It can last from 2-3 inhalations-exhalations to 1 hour, and sometimes longer.

The order of using the sounds "ho-o-o", "fu-oo-oo" or "f-f-f-f" is as follows: you breathe, uttering one sound at first, until you feel that the exhalation has become shorter, - then you can switch to another sound, etc. When the sobbing breath is over, switch to normal nasal breathing. Such alternations can be done 4-5 times a day and even more often: for this, every 1-1.5 hours, check whether the body has a need for sobbing breath. Checking is done according to the comfort of exhalation.

Given the exceptional health benefits of sobbing breath, it is necessary to be able to prolong it naturally as long as possible, in accordance with the needs of the body itself. One of the ways, as mentioned above, is the alternation of the sounds "ho-o-o", "fu-u-u" and "f-f-f-f". By alternating these sounds in an arbitrary sequence, you can significantly prolong the sobbing breath and ensure the maximum healing of the body, which serves as an effective prevention of any disease.

Another natural way to prolong the sobbing breath is to use movement. So, if breathing stops in a sitting position, you should change your posture (for example, get up and start moving), and sobbing breathing can resume. It is especially good to use sobbing breath when walking (to work, from work, etc.), and you do not need to count the steps - you just follow your breathing in accordance with the already described method.

It is necessary to pay attention to the following important point. In the first days, when the diseased organs are just beginning to normalize their work, pains may appear from time to time or high blood pressure may return in hypertensive patients. At this time, sobbing breath should be used in parallel with a single dose of medication. The pauses between recurrences of the disease will gradually lengthen, which will eventually lead to a complete refusal of drugs.

It would be an unforgivable mistake to deliberately strive to take from the weeping breath much more than it can give. Forcibly dragging on the sobbing breath leads to negative results. If the slightest unpleasant sensation appears, you must immediately stop the exercise.

In the early days, every time you want to breathe, do not take more than 5-6 breaths. The key is to breathe correctly. To do this, get up in the morning and check the body's need for sobbing breath. The test takes 1 second: a short inhalation and a long exhalation. If the exhalation is successful, you can take several inhalation and exhalation. Then repeat this breath every hour or so throughout the day. Your main task is to consolidate the skill of correct breathing, memorize the position of the lips with different sounds (at first it is good to look in the mirror). All this will allow you to actively use the sobbing breath in any setting within 2-3 days (lying, sitting, standing, walking, at home, on the street, in transport, etc.), effectively healing your body.

Disadvantages of the Vilunas method

It should be remembered that the breathing exercises of Yu. G. Vilunas - sobbing breath - are, first of all, a kind of emergency self-help. It can be practiced sporadically in an "emergency" manner. But you cannot change the usual, established breathing. This problem must be solved by other methods: according to V. Frolov, A. Smetankin, Yu. Mishustin (using the "Samozdrav" complex).

The concept of restoring the natural type of breathing proposed by K.V.Dineika

At the end of the XX century. the idea of ​​excessive breathing of modern people began to take shape - it turned out that too high a concentration of oxygen in the air filling the lungs is dangerous for the inner lining of blood vessels. Therefore, various breathing exercises began to be developed, aimed at weakening breathing, achieving a natural type of breathing, which can be understood as ensuring a normal concentration of carbon dioxide in arterial blood and, more importantly, a sufficient concentration of oxygen in the air filling the lungs. Here, a sufficient oxygen concentration is understood not as 16%, which is characteristic of normal breathing with "powerful" ventilation of the lungs (8 MOU or more at rest), but somewhat less (from 15 to 9%). For this, the MOD should not exceed 4.5 liters of air.

One of these techniques - providing a natural type of breathing - is offered by the physiologist, psychotherapist, specialist in the field of physiotherapy exercises KV Dineika. He created a complex of psychophysical training, which included special breathing exercises to restore the natural type of breathing lost in conditions of physical inactivity and stress. According to Dineika, the natural type of breathing is characterized by harmony and participation of all respiratory muscles.

The strongest muscle used to inhale is the diaphragm, and to exhale is the abdominal muscles (abdominal muscles). If these muscles work correctly, then when you inhale, the stomach protrudes slightly, and when you exhale, it retracts. By the way, such breathing is often called diaphragmatic.

This type of breathing is easiest to master while lying on your back with your knees bent. However, it is necessary to learn how to apply it in other body positions (sitting and standing).

Natural breathing technology

Get into a comfortable position. You need to sit, leaning against the back of the chair, not tensely, keep your neck upright. Exhale so that the volume of the abdomen decreases and at the same time the chest drops. Stop breathing for a few seconds while a pleasant feeling persists. Take a shallow breath without straining. At the same time, the abdomen is slightly inflated, the chest expands. Muscle work must be controlled mentally, to feel the movements of the abdominal and chest muscles.

You should breathe through both nostrils, without straining. Inhale is silent. During breath holding, there should be no tension in the vocal cords.

A decrease in the respiratory rate to reduce the rate of return is achieved by breathing training according to the program shown in the table. These exercises are performed in a seated position in a well-ventilated room. You need to start performing tasks from the first, moving on to the next only when the task that is being mastered will be performed easily, naturally, without effort during the week. The first four tasks need to be performed up to 4 times in a row, then up to 6-7 times, according to health.

You can do it several times a day before meals. After a good mastering of all tasks, you can complete them all in a row 1 time. If the indicator of resistance to oxygen deficiency has improved, then it can be repeated more often. As a given indicator, K.V. Dineika used the ratio of the pulse rate to the duration of holding the breath before the first appearance of difficulty (in seconds). For example, the pulse rate is 80 bpm and apnea (lack of breathing) is 40 s. The stability index is equal to two (80: 40 = 2). The lower the value obtained, the higher the resistance to oxygen deficiency.

Since oxygen deficiency has a detrimental effect not only on different parts of the central nervous system, but also on all body functions, this indicator must be improved by training the respiratory muscles, restoring the mechanism of normal, natural breathing and regularly engaging in physical activity (walking, running, games, various exercises ).

Perform 10 squats or 10 chair-ups (depending on your general condition). The pace of movement is average: for a second, do a squat and the next second, stand up. Exhale while squatting. After completing the task, rest for 4 minutes while sitting and breathe calmly. Then calculate your heart rate and duration of apnea. If the indicator is less than at rest, it means that resistance to oxygen deficiency increases after breathing. If the indicator increases after rest, then you need to temporarily reduce the load, and sometimes consult a doctor.

The decrease in the index of resistance to oxygen deficiency depends mainly on the improvement in the work of the cardiovascular system and respiratory organs.

Breathing exercises, which reduce breathing by gradually lengthening the exhalation and then pause (while reducing the inspiratory phase), help gradually acquire the skills of full and natural reduced breathing. They train the levels of voluntary regulation of respiration and the mechanisms of economical use of oxygen at rest. At the same time, the general tone of the body rises, the nervous processes come into balance and the relative constancy of the physiological functions of the body is ensured. The effectiveness of exercise also depends on the normal blood supply to the digestive and excretory systems.

KV Dineika gives separate recommendations regarding breathing during a walk. When walking in a normal step, you should breathe in a harmonious full type of breathing, paying the greatest attention to active exhalation, and at the end of exhalation, drawing in the lower abdomen. The depth and fullness of inhalation always depend on the load and activity of the exhalation. Active exhalation simultaneously strengthens the abdominal muscles. K.V.Dineika warns - with gastritis with high acidity, the stomach should not be drawn in too much during exhalation, so as not to increase the motor and secretory function of the stomach and its acidity.

During the walk, you need to breathe rhythmically, breathing in and out. For example, 4 steps - inhale, 4 more steps - exhale. In this case, the respiratory rhythm should be purely individual, since the regulation of respiration depends on many things (general health, age, degree of fitness, the amount of hemoglobin in the blood, resistance to oxygen deficiency). When choosing an individual breathing rhythm for yourself while walking, or jogging, or walking - running - walking, you must be guided by the subjective and objective indicators described above.

With all types of walking, it is necessary to gradually lengthen the routes or increase the time: for walking - from 2 to 4, then 6 and even 8 km. For intermittent walking and running - up to 30 min. For jogging - from 2 to 4 minutes, then up to 6, 8 and 10 minutes.

The intensity of the session depends on the speed of the movement and its duration. Practically healthy people should try to increase the speed of training, and weak and elderly people - the duration of training in a calm rhythm. But in all cases, the load should not cause shortness of breath; that is, there should be a feeling that, despite the gradually increasing load, you breathe easily, and the heart rate after a short rest (from 4 to 10 minutes) returns to its original value.

Method of conditioned reflex breathing by V.K.Durymanov

Doctor Vitaly Konstantinovich Durymanov graduated from the Novosibirsk College of Physical Education, then the Tomsk Medical Institute, trained in Moscow, in the emergency service. He currently lives in Biysk, treats people without drugs and says that he has not yet written out a single prescription.

So, what, according to Durymanov, is healthy breathing: he offers his patients breathing exercises that combine the healing properties of laughter and crying. You can breathe in portions, or ledges, in any position, but is preferable when walking or running.

Nature has given us an excellent remedy against overload: laughter and crying. Even positive emotions can be detrimental if not accompanied by laughter, which can be seen as a series of short, continuous exhalations. It is these exhalations that crush the dangerous stream of impulses: crying, for example, splits the stream with a series of short breaths (sobs).

The processes of excitement and inhibition during laughter and crying are balanced, at the same time blood pressure is also normalized. That is why, having laughed, a person feels a surge of strength, and having cried out after a severe shock, he is relieved.

Batch breathing, or breathing in steps, is extremely simple to perform: 3-4 short breaths in a row, then the same number of short breaths. And that's all. Thanks to this method, the flow of impulses going to the brain with a deep breath is broken, as well as emotional shock.

VK Durymanov advises, for example, patients with bronchial asthma to cope with an attack with ledges breathing. You need to stand at a distance of a step from the wall, rest your palms on it, inhale and then, without breathing, do as many push-ups from the wall as possible. After that, when walking in place, breathe in ledges and repeat the push-ups again without breathing. One lesson can consist of five such approaches.

Another type of revitalizing breathing according to Durymanov is rhythmic breathing with pauses: calm exhalation - a pause (3 s) with complete muscle relaxation - immediately "breathing out" without tension - again a pause (3 s) and with further relaxation - natural inhalation. As the cycle repeats, inhalation becomes more natural and full, and relief comes.

VK Durymanov was convinced that there are practically no health problems if you regularly practice rhythmic breathing for about two weeks, holding it every half hour. Gymnastics can be performed in any position - lying, sitting, standing. It is also possible in motion: exhale in 3 steps, pause, complete exhalation, pause - also in 3 steps, inhale.

Breathing exercises according to G. S. Shatalova

In the system of natural healing of Galina Sergeevna Shatalova, there are also breathing exercises. Depending on the direction in which the greatest increase in the volume of the chest occurs, there are chest, abdominal and mixed types of breathing. You can change your breathing pattern with the Natural Healing System.

Of all types of breathing, Shatalova distinguishes abdominal breathing. It is performed as follows: with the beginning of inhalation, the abdomen should be pushed out first, then the diaphragm area and then the ribs and clavicle should be raised. In the supraclavicular region, inhalation ends. The exhalation also begins with the abdomen - it retracts, the diaphragm rises, the ribs go down, and finally the supraclavicular muscles contract.

Shatalova believes that breathing in the lower abdomen affects the state of the body in the best way. This rather difficult exercise requires serious preliminary preparation, it is especially important to have autogenic training skills in order to concentrate energy in the energy center located just below the navel.

Breathing exercises can be done while standing, sitting or lying down, depending on how you feel. You should do it barefoot and, if possible, in the fresh air.

The most natural position of the human body is standing. Therefore, breathing exercises are preferable to be carried out in the bosom of nature.

People suffering from such disorders of the nervous system as neuroses and neurasthenia, as well as patients with hypertension, are not recommended to immediately switch to exercises that require holding their breath, since even a small pause between inhalation and exhalation can lead to seizures and other negative consequences.

In such cases, one should start with breathing while sitting, which has a calming effect, or, performing full rhythmic breathing, limit oneself to inhaling, holding back after inhaling and exhaling.

Exercise for beginners

Try to breathe in the air and mentally, with an effort of will, how to distribute it, say, to the legs. You will feel how the flow of life-giving force rushed there. Exhale and do the same with your arms and other body parts.

Passive exercise

1. First, you can just stand up, relax and breathe deeply.

2. Now you need to try to master the so-called the shape of three circles: legs slightly bent at the knees - shoulder width apart; arms - on the line of the shoulders, bent at the elbows, palms facing each other. To more accurately reproduce this pose, you need to imagine that you are grasping large balls with your legs and arms, and with your outstretched fingers you squeeze a smaller ball, about the size of your head.

3. Sitting on a chair, you can perform passive breathing and supplement it with slow, measured movements of the hands: the head and back are straight, the palms are on the hips with the thumbs inward, the legs are bent at the knees at right angles. On inhalation, the arms go up to the beat of the breath (while the hands are absolutely relaxed) to the level of the shoulders, and on exhalation they descend just as smoothly, the hands are slightly open.

4. In order to engage in breathing exercises in the supine position, you need to prepare a hard wooden surface, which, if desired, is covered with a sheet, bedspread or thin rug. If it's very cold, you can put on socks and cover yourself with a woolen blanket. In the supine position, the arms lie freely along the body, palms down, and to control the generated breathing, one hand lies on the chest, and the other on the stomach.

5. There are also several options for breathing lying on your side: put your head on your hand and the other hand along the body, or move it behind your back so that your palm touches the floor.

Active exercise

1. Breathing when walking should be natural and relaxed, not only in a certain static position, but also during movement. The exhalation should always be 2 steps longer than the inhalation. The easiest way to learn this rule is by walking. The difference between inhalation and exhalation must be constant, while their duration is arbitrary and individual: some people even manage to inhale at 18, and exhale at 20 steps.

2. You need to run on slightly bent legs, light and relaxed, with a little springy feet. The breathing requirements are the same as for walking, with only one difference: during an intense run, inhalation and exhalation can be equal in duration. However, if the inhalation becomes too long, the movement should be slowed down.

Cutaneous respiration

Using primarily basic, pulmonary respiration, our body also breathes with every single cell. Cutaneous respiration is an integral part of the body's normal natural respiration process. To use this type of breathing, it is necessary to keep the skin clean, as well as to master perfectly the techniques of relaxation.

You should stand up straight, feet shoulder-width apart, spread your arms to the sides and, relaxing, take a step forward. Then, just barely moving your nostrils, absorb invigorating fresh air into your skin. The exhalation is done in the same relaxed manner, accompanied by lowering the arms and raising the toe of the leg.

Conclusion

In conclusion, we will introduce you to several important rules that absolutely must not be violated by doing breathing exercises according to the Strelnikova method. Read them carefully and memorize them well.

Rule 1

Limit the exercise time to half an hour, that is, half an hour in the morning, half an hour in the evening. Not more! Overexertion does not benefit the body, the more untrained and unhealthy.

Rule 2

It is not at all necessary to strive to perform all the cycles one after the other without interruption. You need to go to your recovery for a long time, gradually, calmly. A month after the start of training, you will be able to perform 16 breaths-movements without interruption, after two - 32. But you should not even try to perform all 96 breaths-movements at a time. Remember: you are not participating in sports, but painstakingly working on your body.

Work on yourself every day, but if you feel tired, an unpleasant taste in your mouth, muscle pain, etc., ask yourself the question: "Am I in too much of a hurry?" If these sensations appear after the transition from 8 to 16 movements, go back to 8. When you are ready to perform 16 movements, you will do it without any effort or strain.

Rule 3

In Strelnikova's gymnastics, it is not the number of movements that is important, but the implementation of the entire complex. The complex is conceived as a single system and has been tested on thousands of patients. In order to regain health, it is very important that you do all the exercises per session, not just one, but many times. Repeated tension of the same muscles will not give recovery. And here constant change positions, training the entire muscle system simultaneously with breathing - yes.

And in general, remember: if something does not work out for you, this does not mean that the exercise is not designed for you. It only means that you have not developed it. Train and you will succeed. Likewise, some exercises may seem too easy for you. But this is not a reason not to fulfill them.

If you want the technique to help you, you must do all the exercises of the complex in a row and exactly as many times as indicated.

Rule 4

If you feel very bad, if you have a high fever, if you are sick, then do not try to "give all your best" and do not be afraid to miss the lesson! However, if your poor condition is associated precisely with the disease that caused you to start working with breathing, on the contrary, you can increase the number of exercises.

Rule 5

If you do not have enough time for the whole complex, follow the light version. That is, not 3 times for 96 movements, but 32 movements for each exercise. The whole complex - from "Lados" to "Steps" will take you exactly 5 minutes! Remember, it's better to do less, but on time.

Have a specific amount of time to do the exercises. In the morning they do gymnastics on an empty stomach, and in the evening either on an empty stomach or 1.5 hours after eating. This is especially true for those who suffer from diseases of the digestive system.

Rule 6

In Strelnikova's gymnastics, synchronization of movement and breathing, rhythm and adherence to the sequence of exercises are very important. Therefore, you need to learn how to count and not lose count. Otherwise, you will do some movements more, and others less and get irritated that you cannot count your breaths in any way. It is best to count as "eights". Made 8 movements, make yourself a "nick" and work on.

* * *

Strelnikova gymnastics will definitely help, but do not expect a miracle on the second day. You will receive the result no earlier than in a month, and even then on the condition that you do everything correctly, do not shirk from classes and do not force your body with excessive training. A calm, optimistic approach to class is the best you could wish for. If you do all the exercises correctly and follow all the recommendations, if you pay attention to the restrictions and prohibitions, then everything will be fine with you. Gymnastics is useful for both children and the elderly, but in everything you need to know a sense of proportion. And you also need to have faith in success.

The pursuit of health has always accompanied people's everyday life. Such a desire is quite obvious from a rational point of view, and in the same way it is stimulated by the instincts inherent in man by nature. But not everyone has the time and opportunity to actively engage in sports exercises, but at the same time there is a great desire to improve their health. This article will focus on just such a case. Respiratory gymnastics is a time-tested activity that contributes to the strengthening and development of a healthy body.

Breathing exercises have been of interest to people for a long time, but even today this area of ​​physical training is no less popular. Many trainers in gyms combine this kind of gymnastics with classical sports. Correct breathing exercises help to improve the respiratory and cardiovascular systems, and also help to strengthen both body and mind.

Correct breathing exercises follow specific goals

The reasons for active breathing exercises have health-improving roots. But, if you look in detail, you can see a certain coincidence. With absolutely any human activity, the respiratory organs are always very actively involved. To begin with, a person can live for several days without food and water, but without air, he will not live even a couple of minutes.

Based on simple observations, there are several main goals that correct breathing exercises set for itself:

• wellness;
• supportive;
• developing.

Wellness goals are due to the fact that it is breathing that helps from the stable internal balance of the body, keeps all internal systems in good shape. In addition, the flow of air into the brain helps intellectual activity, which has a beneficial effect on human performance.

The same reasons also apply to the supporting functions of respiratory gymnastics. Respiratory gymnastics is the basis of any health and sports training. The purpose of such a need is precisely to support the body entirely, and it is also breathing that helps to monitor the rhythm of execution, pace and fatigue.

Of course, in addition to supporting the body, with the help of breathing exercises, a person develops physically. The body becomes more saturated with useful substances, since the balance of energy within the body is maintained through breathing.

Respiratory gymnastics systems

There are many systems of breathing exercises. Despite the differences in exercises and training times, they carry similar meanings. Unless, some differences make us introduce this or that complex into a separate path, for example, as breathing exercises for children. In general, the most basic areas are occupied by the following systems:

• Muller system;
• for weight loss (bodyflex);
• Strelnikova's system.

Respiratory gymnastics systems should cover specific sets of exercises aimed at goals that contribute to weight loss, physical fitness, and so on. The systems mentioned above, as well as the exercises that are used in them, are briefly described below.

Muller system

It is based on very simple types of exercises. In total, they can be divided into two cycles, depending on the execution process. The first list contains exercises that are completely matched to the rhythm of a person's breathing. In general, on average, a person makes 18-20 breathing cycles per minute ("inhale-exhale"). Exercises from the first group are based on just this.

When exhaling, the person makes a bend. When inhaling, it straightens. Such systems of breathing exercises are good for their simple conditions and rules for performing exercises. In addition to bends, you can use other exercises (steps, leg raises, squats, whatever). The essence of such training is just how to compare their performance with breathing.

The second group of breathing exercises from I. Müller consists in a completely opposite breathing principle. Here you need to perform all the same exercises, but at a faster pace (for one inhale-exhale, you need to have time to complete several repetitions of the inclinations, for example). This group of exercises is aimed at developing and improving lung function, since a high pace is maintained while breathing exercises are performed. 15 minutes a day is enough to feel the result.

Respiratory gymnastics for weight loss ("bodyflex")

The essence of this system is to pump more oxygen into the body with the help of measured and deep breathing. When performing simple exercises, breathing technique is also important here. The order of execution can be described in four points:

1. deep breath (short, through the nose).
2. Then you need to strain your stomach with a breath holding. Pulled it in, then you need to hold it for at least 10 seconds
3. Lean forward - then you need to return to the starting position.
4. When tilting, it is necessary to tighten the gluteal muscles, and exhale the air, folding the lips into a "tube". You cannot relax until you have exhaled all the air.

Of course, the name "bodyflex" is indirectly related to breathing exercises, since this is a whole set of exercises for stretching the whole body, with which breathing exercises are combined. But often these words are used interchangeably.

Strelnikova's system

This system has non-medical roots, but it is often used for health purposes. It is very popular with people who are trying to lead healthy image life, and are just beginning to adhere to new regimes and workouts.

All exercises should be carried out according to the following very simple principles. Firstly, you need to spend a second to perform any action within the system, and take a quick, powerful breath through the nose (loud). Secondly, between each movement-inhalation, you need to take a break of 2-4 seconds. The starting position is an even posture and the legs are slightly narrower than the shoulders (for some exercises, a sitting position is acceptable).

The program includes many exercises, but the basic backbone is three: "palms", "pump", "shoulder straps". When performing them, you need to follow the principles described above ("palms" are sometimes also done while sitting).

The essence of the exercise "palms" is to clench your fists, while taking powerful and loud breaths through your nose. Repeat eight times, with short breaks of a couple of seconds. Twenty of these series must be completed. "Epaulets" can be performed both while sitting and standing. You need to straighten your arms and clench your fists. On a loud breath, you must sharply and strongly unclench your hands, spreading your fingers. In this case, it is advisable to very strongly strain the hands and shoulders. The number of repetitions and series is the same as in the previous exercise.

The last of the basic exercises, the pump, is also easy to do. It is enough to take a loud and deep breath from the basic position, while slowly bending over. You also need to slowly return to the starting position. You need to repeat this exercise in the same way - 8-10 times, with a few second breaks. The number of episodes is the same - 20.

Is breathing exercises for children necessary or harmful?

Many people ask this question, since children often do not develop their breathing as well as in an already formed adult. Although the question does take place, the answer is obvious. Such exercises cannot bring harm to the child. The fact is that it is breathing exercises that promotes the development of the lungs, nasopharynx, and respiratory systems.

The above systems are suitable for adults and children. Contraindications may be, perhaps, transferred heart attacks and severe heart diseases (contraindications for the Strelnikova system).

Like any exercise, breathing exercises require a reasonable approach and not fanatical hobby. Sport is always useful within reasonable limits, permissible for a particular person. Although this is not a sport in the classical sense, "gymnastics" in this phrase is not accidental. Taking care of As with any exercise, breathing exercises require a sensible approach and not fanatical enthusiasm. Sport is always useful within reasonable limits, permissible for a particular person. Although this is not a sport in the classical sense, "gymnastics" in this phrase is not accidental. You always need to take care of your health, but you always need to take care of your health, and finding 15 minutes a day for breathing exercises is very easy for any schedule.

Useful video about breathing exercises for weight loss

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Classes should be started from the first 3 exercises of the complex.

INTRODUCTORY LESSON

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

During execution, it is necessary to do 4 noisy nasal breaths. Then (3-5 seconds) a pause and again in a row without stopping 4 noisy nasal breaths.

This needs to be done about 24 times (4 breaths), in total about 96 movements come out (“hundred” Strelnikova). Exhalation (invisible and inaudible) occurs through the mouth after inhalation through the nose. Exhales should not be pushed out and delayed! Inhalation is very active, exhalation is rather passive. Think only about inhaling, noisy, for the whole room. Forget about exhalation.

When inhaling, close your lips slightly.

A short, noisy inhalation through the nose is performed with closed lips. It is not necessary to compress the lips strongly when inhaling, they are closed slightly, naturally and freely.

After a noisy, short inhalation through the nose, the lips are slightly parted - and the exhalation occurs by itself through the mouth (and cannot be heard). It is categorically impossible to grimace while inhaling !!! And raise the palatine curtain, sticking out the stomach.

You should not think about where the air will go, think that you are sniffing the air very shortly and noisily (like a clap on your palms).

The shoulders are not involved in breathing, so you should not lift them. You need to watch out for this!

There may be slight dizziness at the beginning of the workout. Don't be scared! You can do exercises "palms" while sitting, (you need to think about the recommendations for IHD (vegetative-vascular dystonia).

The second exercise "Shrimps" 8 breaths are taken without stopping ("eight"). Then 4-5 seconds rest and again 8 breaths. And thus 12 times (also "hundred" 96 movements.

The third exercise "Pump" it is necessary to do 12 times - 8 breaths, rest after each "8" 4-5 sec. (There are certain limitations when performing this exercise, which are described in the main complex).

These three exercises take about 10-20 minutes. This lesson is repeated twice a day (morning, evening). And in the evening doing "Ladoshka" take 8 breaths of movements.

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

1. "Hug your shoulders"
2. "Big pendulum"
3. "Turns of the head",
4. "Ears",
5. "Pendulum head"
6. "Rolls",
7. "Steps".

When the exercises are mastered well, their performance should be increased from 8 to 16 breaths, then to 32. Rest is maintained for 3-4-5 seconds, but not after "eights", but after "16" and "32" breaths-movements.

If the exercise is done for 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 ("hundred"), it is still recommended to rest for 3-4-5 seconds after 32 breaths. Otherwise, you can "go overboard", and Strelnikova's breathing exercises will cease to 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 inhaling through your nose. Train only inhalation. Inhale - sharp, short, noisy (clap).
2. Exhalation occurs after inhalation on its own (through the mouth). Do not hold the 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 during exhalation!
3. Simultaneously with a sigh, movements are made, and not otherwise!
4. In breathing exercises Strelnikova movements - breaths are performed in the rhythm of a side step.
5. The count is done mentally, and only by 8.
6. Exercises are allowed to be performed in any position - standing, lying, sitting.

Breathing exercises Strelnikova

1. Exercise "palms"

I. p. (starting position) - standing:

Stand straight, arms bent at the elbows (elbows down), and palms forward - "psychic pose". Standing in this position, you should take short, rhythmic, noisy breaths through the nose while squeezing the palms into fists (the so-called grasping movements. Without pause, take 4 rhythmic, sharp breaths through the nose. Then lower and rest for 4-5 seconds. noisy, short breaths and again a pause.

Normally, you need to take 4 breaths 24 times.

This exercise can be done in any starting position. At the beginning of the lesson, dizziness may occur, that's okay! You can sit down and continue sitting, increasing the pause to 10 seconds.

2. Exercise "epaulettes"

I. p. - standing, hands clenched into fists and pressed to the stomach at waist level. When inhaling, you must sharply push your fists down to the floor (do not strain your shoulders, straighten your arms to the end, reaching for the floor). Then return the brushes to the level of the belt in I. p. Take 8 breaths in a row. Normally 12 times 8.

3. Exercise "Pump" ("inflation of the tire")

I. p. - standing, slightly narrower than the width of the shoulders, arms below (o.s. - basic stance). Make a slight tilt (reach with your hands to 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 with the tilt. Raise a little, but not completely, and again tilt + inhale. You can imagine that you are inflating a tire in a car. The inclinations are performed easily and rhythmically, you should not bend low, it is enough to bend to the level of the belt. Round your back, lower your head. Important!! "Swing the tire" to the rhythm of the marching step.

Normally, the exercise is performed 12 times.

Restrictions:

Spine and head injuries, perennial and radiculitis, increased intracranial, arterial and intraocular pressure, stones in the liver, bladder, kidneys - do not bend low. The slope is slightly noticeable, but short and noisy breaths are required. The exhalation is passive after inhalation through the mouth, while the mouth is not wide open.

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

4. Exercise "cat" (half-squat with a turn)

I. p. - o.s. (during the exercise, the feet do not come off the floor). Make a dance squat with a turn of the body to the right and at the same time a short, sharp breath.

Then the same thing with a turn to the left. Exhalation is performed spontaneously. The knees are slightly bent and straightened (do not squat strongly, but lightly and springy). Grasping movements are performed on the left and right hands. straight, turn at the waist.

Normal exercise. runs 12 times.

5. Exercise "hug your shoulders"

I. p. - while standing, bend your arms and raised to shoulder level. It is necessary to throw your arms very strongly, as if you would like to hug yourself by the shoulders. And with every movement a breath is taken. Hands during the "hug" should be parallel to each other; it is not worth planting very widely on the side.

Normally, the exercise is performed 12p - 8 breaths-movement. Can be performed in different starting positions.

Restrictions:

Ischemic heart disease, a previous heart attack, congenital heart disease - this exercise is not recommended for these diseases. It should start from 2 weeks of classes. If the condition is severe, then you need to perform half as many breaths (4, or even 2).

Pregnant women from about 6 months (pregnancy) do not tilt their heads back in this exercise, the exercise is performed only by the arms, stand straight and look forward.

6. Exercise "big pendulum"

I. p. - standing, legs are already shoulders. Lean forward, reach with your hands to the floor - inhale. Immediately, without stopping (bend a little in the lower back), bend back - hug your shoulders with your hands. Also - inhale. Exhale at random between breaths.

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

Restrictions:

Osteochondrosis, spinal injury, displacement of the intervertebral discs.

With these diseases, you should restrict movement, lean forward a little and bend a little while leaning back.

Only after a good mastery of the first 6 exercises, you should proceed to the rest.

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

7. Exercise "head turns"

I. p. - standing, legs are already shoulders. Turning the head to the right is a short, noisy inhalation through the nose. The same goes to the left. The head does not stop in the middle, it is not tense.

Important to remember! Exhale with your mouth after each inhalation.

Normal: 12 times.

8. Ears exercise

I. p. - standing, legs are already shoulders. A slight tilt of the head to the right, to the right shoulder - inhale through the nose. The same goes to the left. Shake your head a little, your gaze is directed forward. The exercise is like a dummy.

Inhales are performed along with movements. When exhaling, do not open your mouth wide!

Normal: 12 times.

9. Pendulum head exercise (up and down)

I. p. - standing, legs are already 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 the exhalation should be between inhalation and through the mouth.

Normal: 12 times.

Restrictions:

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

With these diseases, you should not make sharp movements with your head in exercises such as "Ears", "Head turns", "Head pendulum". Turn your head small, but inhale - noisy and short.

You can do the exercises while sitting.

10. Exercise "rolls"

1) I. p. - standing, left leg forward, right leg - backward. Transfer the weight of the body to the left leg. The body and leg are straight. Bend your right leg and put it on your toes for balance (but you shouldn't lean on it). Sit down a little on your left leg, while inhaling with your nose (the left leg should be straightened immediately after squatting). Immediately shift the center of gravity to the other leg (leave the body straight) and also sit down a little with an inhalation (we do not lean on the left leg).

Important to remember:

1 - squats are done with inhalation;

2 - transfer the center of gravity to the leg on which the squat is performed;

3 - after squatting, the leg should be immediately straightened, and then a roll is performed from leg to leg.

Normal: 12 times.

2) The exercise is performed in the same way as described above, only it is necessary to swap legs.

This exercise is done only in a standing position.

11. Exercise "steps"

1) "Front step".

I. p. - standing, legs are already shoulders. Raise the bent left leg up to the level of the abdomen (straighten the leg from the knee, pull the sock). At the same time, sit down a little on the right leg and inhale briefly, noisily. After squatting, the legs must be returned to their original position. Do the same, lifting the other leg forward. The body should be straight.

Normal: 8 times - 8 breaths.

This exercise can be done in any starting position.

Restrictions:

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

In the presence of leg injuries and thrombophlebitis, the exercise should be performed while sitting and lying down, very carefully. The pause can be extended up to 10 seconds. With such a disease, a consultation with a surgeon is necessary!

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

2) "Back step".

I. p. - too. The left leg, bent at the knee, is pulled back, while squatting a little on the right leg and taking a breath. Return the legs to their original position - exhale. Do the same on the other leg. We do this exercise only while standing.

Normal: 4 times - 8 breaths.

Respiratory gymnastics Strelnikova, video lesson

Dear blog readers, if you performed Strelnikova's set of breathing exercises, leave comments or reviews below. Someone will find it very useful!

Lack of oxygen in the tissues of the body leads to the development of chronic diseases. Saturation of cells with this compound helps to strengthen immunity, destroy pathogens, and activate regeneration processes. The flow of oxygen to the organs intensifies the metabolism, normalizing body weight, the concentration of glucose and cholesterol in the blood. Respiratory gymnastics ensures optimal functioning of the organ systems. The absence of side effects and ease of implementation makes it a universal means of preventing many diseases.

What is breathing exercises according to Strelnikova

Strelnikova's breathing exercise is a special set of exercises aimed at increasing the efficiency of breathing processes, saturating cells and tissues with oxygen, restoring the functions of the lungs and bronchi. At the heart of gymnastics are movements that compress the chest, accompanied by a short, sharp breath. The receptors located on the nasal mucosa are actively irritated, and the sense of smell improves.

Respiratory gymnastics Strelnikova has a wide range of positive effects on different systems of human organs. It helps to improve the respiratory and genitourinary systems, vision, spine, and massage the internal organs. The set of exercises has the following advantages:

• availability;
• ease of implementation;
• no costs for the purchase of additional devices and the creation of special conditions;
• no side effects if the recommendations are followed;
• quick achievement of positive results;
• versatility - suitable for people of any age, with different levels of health;
• the ability to combine with other types of activities, drug treatment;
• the systemic nature of the effect on the body - all organs are involved in the work.

Indications

• neurotic states, depression;
• stuttering, loss of voice while singing;
• decreased visual acuity (myopia);
• diseases of the respiratory system (COPD, bronchial asthma, pneumonia, bronchi, tuberculosis);
• acute and chronic vasomotor rhinitis (runny nose);
• colds, allergic diseases (ARVI);
• headaches, migraines;
• epilepsy;
• diseases of the heart and blood vessels (hypertension, dystonia, heart attack, stroke);
• endocrine disorders (diabetes mellitus, thyroid diseases);
• diseases of the musculoskeletal system;
• problems with potency (impotence);
• excess weight, with a sedentary lifestyle, scoliosis;
• pregnancy, uterine diseases;
• smoking, snoring;
• postoperative period;
• inflammatory skin diseases, dermatitis;

Benefit and harm

The Strelnikova breathing technique is used for prophylactic and therapeutic purposes to combat diseases of a different nature, to strengthen the body's defenses. With regular breathing exercises, the following positive effects are observed:

• restoration of a high level of body activity, reduction of fatigue;
• involvement in the work of different organs, muscle groups;
• improving the efficiency of the respiratory system, lung capacity;
• decrease in nervous tension;
• activation of metabolic processes, normalization of body weight.

Negative consequences and side effects in most cases of the use of gymnastics have not been identified. There are reviews of doctors that prolonged exercise can contribute to an increase in atherosclerotic tissue damage. This negative effect of gymnastics can be prevented by supplementing with endogenous respiration according to Frolov.

Basic principles

To obtain the maximum effect from breathing exercises according to Strelnikova, certain rules and recommendations must be followed. Before you start doing the exercises, be sure to familiarize yourself with the following principles:

1. Respiratory exercises should be done every day, morning and evening. One course is 12-15 lessons.
2. Exercise should be done outdoors or in a well-ventilated area. The ambient temperature should not be very different from the body temperature. You can not practice in cold rooms, and in the heat and in winter - outside. Penetration of hot or frosty air into the respiratory tract can cause the development of diseases of the lungs and bronchi, attacks of bronchial asthma.
3. Gymnastics is based on forced inhalation, carried out with the active participation of the diaphragm. At the same time, the wings of the nose tend to nestle against the median septum. During the lesson, you need to concentrate on breathing movements, count their number.
4. Inhalation should be fast, noisy, energetic, through the nose, exhalation - passive, without muscle tension, through the mouth. Rapid exhalation can lead to hyperventilation of the lungs.
5. In one session, you need to take 1500 active breaths in the rhythm of a marching march. The number of repetitions should be a multiple of 4 or 8. Exercises should be done before the morning or evening meal or one hour after it.
6. It is advisable to perform exercises in a standing position, children, the elderly, pregnant women can exercise while sitting or lying down.
7. Good mood and good spirits are also important when exercising.

Breathing exercises Strelnikova

The basis of Strelnikova's training is a combination of basic exercises. When performing them, the breaths should be deep, sharp, through the nose, and the exhalation should be calm, smooth, through the mouth. Each exercise is performed in 12 approaches. Inhalation frequency is 100-120 per minute. The main exercises include the following movements:

1. Palms. Starting position: standing, feet shoulder-width apart, back straight, arms bent at the elbows, palms facing up. It is necessary to take 4 rhythmic breaths, while clenching your palms into fists. Then rest for 4 seconds, relax, lowering your hands, exhale smoothly through your mouth. Return to starting position. Repeat the exercise 24 times.
2. Epaulets. Beginning: standing, back straight, legs shoulder-width apart, arms slightly bent at the elbows, hands clenched into fists, touching the stomach. While inhaling, you need to forcefully push your fists down along the body, straining your muscles. As you exhale, you should relax, return your hands to their original position. Eight breaths alternate with four seconds of rest, exhalation. Repeat 12 times - this makes one approach.
3. Pump. Starting position: standing, back straight, legs shoulder-width apart, arms lowered along the body. While inhaling, you should bend forward, stretch your hands to the floor, without reaching it. On exhalation, you need to straighten up not completely. For 1 minute, repeat inclinations 100 times, controlling breathing. One minute of class corresponds to one approach.
4. Cat. Initial pose: standing, back straight, legs are set already shoulders, arms are extended along the body. It is necessary to sit down slightly, make a turn to the right with the body, inhale sharply. Then, on exhalation, return to the starting position. Turn to the left in the same way. Hands during the exercise imitate grasping movements. Repeat the turn in both directions 8 times, which corresponds to one approach.
5. Hugging the shoulders. Starting position: standing, arms bent at the elbows, raised to shoulder level. During a sharp breath, you need to hug yourself by the shoulders, while not crossing your arms. On exhalation, return to the starting position. Repeat 4 times (1 set).
6. Large pendulum. Starting position: standing, back straight, legs at a distance of shoulders, arms freely lowered. While inhaling, you need to tilt forward, stretch your arms to the floor, stretch down. Next, you need to straighten as you exhale, clasp your shoulders with your hands, inhale again. Return to starting position while exhaling air. One set is 8 reps.
7. Ears. Starting position: standing, back straight, legs at a distance of shoulders, arms extended along the body. It is necessary to make a strong tilt of the head to the right in order to touch the shoulder with the ear, inhale sharply. Next, it is worth returning to the starting position, exhaling. Then tilt your head to the left, take a second breath. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
8. Head turns. Starting position: standing, back straight, legs are located already shoulders, arms are freely lowered. On inhalation, turn your head to the right. Return to starting position, exhale. Turn your head to the left, inhaling again. Return to starting position. Perform the exercise 4 times in each direction (1 approach).
9. Rolls. Starting position: standing, back straight, arms bent at the elbows, slightly pressed to the sides, left leg put forward, right leg put back. The body weight should be shifted to the front leg, the right leg should be simultaneously bent and supported on the toe. Sit on your left leg while inhaling, then straighten it as you exhale. Transfer the weight to the right leg and sit on it, inhaling again. Return to starting position. Repeat 4 squats on each side (1 set).
10. Small pendulum (head). Starting position: standing, back straight, legs are narrower than shoulders, arms are extended along the body. Tilt your head forward, look down, take a powerful breath. On exhalation, return to the starting position. Then tilt your head back, look up on a second breath. Start exercise again. Perform 4 forward and backward bends in one set.

Gymnastics for preschool children

Respiratory gymnastics according to Strelnikova has a beneficial effect on the development of children, improves their posture and flexibility. In this case, you should start practicing with three basic exercises ("Ladoshka", "Runners", "Pump"), performing them 2-3 times for 2-3 sets. Further, it is recommended to add one new movement every few days as the child's body strengthens.

The first classes can be carried out from 3-4 years old. In case of redness or paleness of the skin of a child, you must immediately stop exercising. Exercises are recommended for half an hour before breakfast or dinner. It is worth excluding gymnastics before bedtime. During the exercises, adults must constantly monitor the correctness of their implementation.

For nose

Respiratory gymnastics Strelnikova helps to speed up recovery from a cold, sinusitis. Before class, it is necessary to thoroughly clear the nose, to free the respiratory tract from mucus as much as possible. During exercise, you can blow your nose as needed. The classes are based on the implementation of basic movements. Gymnastics is carried out until complete recovery twice a day.

You can add the exercise "Eight" to the complex. Starting position: standing, feet shoulder-width apart, arms are randomly placed, relaxed. You need to bend as far forward as possible, while the back remains straight. Then you need to inhale, hold your breath for 8 seconds. On exhalation, return to the starting position. Do 10-12 sets of 4 reps.

Slimming

The breathing system according to Strelnikova helps to accelerate metabolism, which has a positive effect on the normalization of weight. For best results, all movements must be performed quickly, rhythmically. Each exercise is performed in 12-15 approaches with intervals of 3-5 seconds between them. One gymnastics session should last at least 40 minutes. Respiratory exercises do not replace sports, they complement them.

To get rid of excess weight, the emphasis is placed on the movements "Pump", "Hug your shoulders", "Ladoshki", "Chasers", "Cat", "Big pendulum". An effective exercise for losing weight is the "Steps" movement. There are 2 of its varieties, which can be performed in turn, inserting into the basic complex:

1. Front step. Starting position: standing, back straight, legs at a distance of shoulders, arms are positioned arbitrarily. Bend your left leg, raise it as high as possible, trying to reach your stomach with your knee. Pull the sock down. While inhaling, sit on your right leg. On exhalation, return to the starting position. Repeat the exercise on the other leg. Perform 12 sets of 8 reps on each side.
2. Back step. The starting position and the principle of execution are the same as in the previous exercise. The leg is bent back, not forward, with the heel touching the buttocks.