The paradoxical respiratory gymnastics proposed by A. N. Strelnikova does not attract enough attention of specialists in the field of official medicine, but ordinary people practice these exercises with great willingness, recognizing their effectiveness. Many books have been written about this by persons associated with medicine. They also give an idea of what this method is, how it is effective and why it is useful. Consider the features of respiratory gymnastics aimed at improving the body.
general information
It cannot be said that the paradoxical gymnastics proposed by A. N. Strelnikova was the main business of her life; moreover, it cannot be said that she devoted all herself to medicine and treatment. The gymnastics created by the author was first proposed to singers who needed voice restoration activities. In addition, as practice has shown, such exercises help to expand the voice range. Two people worked on the creation - directly Alexandra Nikolaevna, as well as her mother. As women later recalled, they identified the use of breathing for voice literally by accident. At first it became known that certain breathing practices weaken an attack of suffocation, and so much so that it completely disappears.
Continuing the study in the selected area, the creator of paradoxical respiratory gymnastics Strelnikova A.N. found out that gymnastic exercises help people suffering from asthmatic diseases. It was possible to apply a new practice to patients with pneumonia in a chronic form, and the results were positive. The result of the practice of gymnastics on persons with chronic forms of rhinitis, bronchitis, sinusitis was positive. Practice has shown effectiveness in the fight against influenza, high blood pressure, low body tone. Over time, the benefits of proper breathing have been proven for people with stuttering, osteochondrosis. The usefulness of practice for arrhythmias and weakness of the heart is proved.
Benefit
According to people practicing the exercises of paradoxical gymnastics Strelnikova, they helped to significantly improve the state of the IRR. Proper breathing facilitates the course of angina pectoris and improves the condition of patients with peptic ulcer of the intestinal tract, stomach. You can use safe exercises for venous varicose veins. It is believed that such exercises help with a number of specific gynecological diseases.
Features of the technique
Strelnikova’s breathing system was called paradoxical due to the nature of the sequence of actions. It is assumed that both movement and inhalation, expulsion of air from the respiratory system. The need to move at this moment somewhat complicates the act of breathing. Strelnikova suggested breathing in at the moment when a person brings his hands in front of him or leans forward, which leads to compression of the sternum. Exhalation, on the contrary, is carried out at the moment when the ribcage expands. To do this, you need to part the upper limbs or straighten from an inclined position.
During the block practiced in 8 minutes, Strelnikova’s gymnastics must have breaths comparable to the clap of her hands. This is a sharp and noisy breath, taking a minimum of time. It is necessary to make it as if it seems to a person as if it smells of smoke. Another comparison is sniffing. It is necessary to take emotional, strong breaths, as if the person is surprised, horrified by something. In order for the breath to be correct, the lips close without straining. It is not supposed to stimulate the respiratory act by muscle contraction of parts of the face or other parts of the body that are normally involved in the process. It is forbidden to protrude the abdomen, change the position of the shoulders or straighten the sternum. At the time of inhalation, you need to inhale a small amount of air; an excessively deep breath is mistaken and is harmful.
About the rules in more detail
How to conduct classes? A whole book was written about this, entitled "Strelnikova Respiratory Gymnastics". Shchetinin is the author of this manual, a student of the creator of the methodology. To gymnastics was useful, you need to personally determine which breaths are optimal. It is difficult to formulate from the side which breath is considered too deep, and which will benefit the person. The task of the practicing exercise is to track your own feelings. If a person during practice takes away excess air from the environment, his head begins to spin, a general unpleasant sensation arises, then the implementation of exercises should be reviewed.
The main idea of the classes proposed in the framework of respiratory gymnastics is to control the volume of air entering the body. All exercises are selected so that the person could not inhale too much. It is for this reason that at the moment of entry of air into the chest, they specially move in such a way as to prevent the receipt of too much gas. To do this, compress the sternum with tilts or movements of the hands.
Exhale and inhale
To learn how to properly practice exhalations, you need to turn to the recommendations, work Shchetinina "Respiratory gymnastics Strelnikova." Strelnikova devoted quite a lot of time to explaining her breathing ideas to the public, and the student of the author made an impressive contribution to the popularization of gymnastics through modern media. As you can learn from the recommendations of these specialists, you need to exhale the air as naturally as possible with your mouth, as if the gas just freely leaves the lungs. Lips open a little. It is necessary to make sure that the air does not meet obstacles, as much gas as possible is released. One of the main mistakes observed by beginners is an attempt to prevent inspiration.
Practicing gymnastics Strelnikova in 12 minutes, a little longer or shorter time period, you need to monitor the correctness of all movements. In many ways, it is the technique, and not the duration of the classes, that determines how great the benefit will be. It is advisable to take breaths as if a person were inflating a tire. The optimal frequency is from 60 to 72 per minute. When a person is just starting exercises, it is quite difficult for him to repeat breaths often and for a long time, so there is a simplified version of the practice. You need to take as many breaths as you can easily. If there is a feeling of an unpleasant general condition of the body, they stop. From time to time, the number of breaths should increase. Optimal is considered geometric progression. First make at least a couple of breaths and exhalations, then four, eight and so on. You can count all the respiratory acts, you can sing a song to yourself.
Features of a condition and a combination
As you can find out by studying the practice recommendations for 10, 12, 7 minutes of Strelnikova’s gymnastics, in some cases such techniques cannot be used for healing. For example, with glaucoma and very strong myopia, the exercises will be harmful. It is not recommended to use the described technique if the pressure is very high. The described method cannot be combined with other breathing practices. Especially great harm can bring a combination with the special breathing offered in yoga. Some separate exercises of these two systems have similar elements, but there is no compatibility at all.
As for yoga, you can see: the expressed, full of emotions breath, described above, is very similar to the elements of hatha yoga. This is such a gymnastic system, which is aimed at cleansing the body. Yogis offer to start breathing exercises by slowly letting air through the nasal cavity, after which they push the gases out with their mouths, then inhale sharply with their noses. All stages of gymnastic practice are supposed to be performed with high speed.
Yoga and Strelnikova’s method
As you can learn from Strelnikova’s work on gymnastics, the idea of combining this technology and purification using the Vishuddha-chakra method seems rather unfortunate. Exercises begin in one basic position, but you should not combine them. Both of them require straightening the back and stillness of the main body part. The practitioner should look at one point in front of him. However, the similarities of cleansing through throat tension and Strelnikova's proposed exercises end there.
In yoga, there are exercises designed to increase willpower and develop intelligence. They require to throw back your head, open your eyes, concentrate on the top of your head. In other practices, the head is tilted forward, looking down, supporting the back perfectly straight. In yoga, it is believed that such poses simplify the cleaning of the lungs from the remains of gases. This leads to a slight change in voice - it sounds stronger and cleaner. At the same time, the blood flow in the brain is stabilized, the work of the endocrine glands improves.
Qigong and Strelnikova Theories
According to experts, one cannot combine Chinese practices and Strelnikova gymnastics. The exercises also have some common features. As some say, in many ways it is their presence that imposes restrictions on possible combinations. The Chinese system of healing the body requires breathing in a special way, superficially and finely, drawing in air through the nose, while making quiet sounds. According to qigong experts, such breathing activates the pituitary gland, thereby controlling the functionality of the secretory system of the body.
Habitual and not very
When planning to start doing Strelnikova’s gymnastics, it’s worthwhile to responsibly treat the characteristics of the compatibility of different practices. However, if a person does not do anything specific, but only engages in sports that are familiar to a European person, then there will be no restrictions. Excellent compatibility with swimming and a variety of activities is noted. You can walk and run, improve the body in another way. No health problems will arise if a special breath is introduced into the course according to the system proposed by Strelnikova. However, it will never be superfluous to consult a specialist who will tell you how useful breathing practices will be for a person. Sometimes there is simply no way to see a doctor or trainer. In this case, it is enough to take into account contraindications for the diagnoses mentioned earlier.
About the technique
When planning to practice in accordance with the program developed by Strelnikova (breathing exercises), you must first learn two basic rules that you must follow in all classes. The first is the right breath. It should be short and full of emotions. The second principle is passivity of exhalation. It is recommended that you first exercise the proper air intake and cleanse your lungs of gases. Only when it is possible to master the base do they begin specific exercises.
The author of the theory did not make any notes; after her there were no written works. Exercises, which today are considered basic, vary quite a lot from description to description. There are many books devoted to this gymnastics, and they contain various details that are not found in other works. Especially curious are the works of Shchetinin on the popularization of Strelnikova's theory. The most important work was published in 1999.
The optimal program is considered course. It is necessary to do exercises twice a day - in the morning and evening. The course lasts three days. After a pause, it is repeated.
Exercises: Examples
As part of the 7 minutes of breathing exercises Strelnikova should do a simple exercise that begins with turns of the head. It is necessary to look first to the right, then to the left. At the final point of movement, they quickly and briefly inhale the nose, and the act is quite noisy. During inhalation, the nasal wings should contract a little, contract. If they swell, it means that the person is doing the task incorrectly. For greater efficiency, the first time doing an exercise in front of a mirror. The pace of practice is to inhale every second or a little more often. Exhalation is on its own, involuntarily. When you exhale, your mouth is slightly ajar.
The following exercise was popularly called "ears." It is necessary to tilt your head to the sides. The final point of movement is the moment of a sharp breath. The exhalation is arbitrary and soft. During exhalation, the mouth opens slightly.
Continue training with a small pendulum. Head tilted forward, backward. The final point of movement is accompanied by noisy air intake.
The described set of three exercises is a warm-up phase of training.
Continuing the lesson
Planning to try all the basic approaches and practices of Strelnikova gymnastics in 7 minutes, you should continue to engage in a hug of your own shoulders. The initial posture involves folding the elbows with the arms raised to the shoulder level. Hands are brought together in front of them, alternately changing their upper arm. Counter movement of the extremities involves compression of the pulmonary region. It is at this moment that a person engaged in gymnastics should draw air into the lungs noisily and briefly.
The next step is commonly called the "pump." This is such an exercise during which a person bends the torso in an inclination forward. The movements should be springy. Having reached the lowest point, you need a brief breath. No need to bend very low, no need to straighten perfectly, as far as possible. Continue training with similar slopes back, also somewhat springy in the nature of the movements. Raising their hands, they bring them together, as was the practice when embracing the shoulders. Air is drawn in when the movement has reached the maximum tilt point.
Squats and bends
Continue breathing exercises Strelnikova springy squats. At the same time, the starting pose is half-fall, that is, a position in which one leg stands slightly in front, the other is laid back. After several repetitions, you need to change the limbs. The practitioner's task is to put down his hands. Air is drawn in at the moment when the extreme point of the squat is reached, hands are simultaneously joined.
Another good option is the “big pendulum”. That’s what they called the exercise, during which a person sways back and forth like a pendulum. Having reached the maximum tilt position, they briefly, noisily draw in air. Leaning, you need to reduce the upper limbs at the level of the sternum.
The listed practices form the recommended Strelnikovy complex of exercises. Well-established schemes have been developed that allow you to combine the described exercises in different versions.
About usage patterns
You can try the next course of breathing exercises on Strelnikova. First, do the first exercise described above in two cycles. Each of them includes 8 breaths. This sequence is performed three times. The pause between sets is no more than six seconds, between cycles - twice as long. To continue, choose one of the exercises described below (for example, the fourth). It is practiced in two cycles, each comprising eight repetitions. The cycles are repeated three times. Then they take two more attractive exercises, each of which is repeated eight times in two cycles, six approaches. One lesson will provide a person with 288 breaths and purifications of the lungs from the exhaust air. Normally, it takes about six minutes. To make the score easier and more convenient, you can sing, but not out loud.
You can try a different training format. All the above exercises are practiced in turn. The first is performed in cycles of eight breaths. Total cycles should be four. They are repeated three times. Continue with breathing exercises according to Strelnikova, described by the second. Here, inside one cycle, there are also eight breaths. The cycles are repeated four times, but two series are enough. The next exercise is reduced by another series, leaving inside it four cycles of eight breaths. Then they build up the series again: two, then four. In each of them, cycles should be eight breaths, but repeated six times in a row. The final block - two exercises, practiced in cycles of eight breaths, repeated 4-6 times. Each of the exercises should be repeated in blocks of 2-3 series. In total, during such a training a person performs approximately 672 acts of breathing. Duration of exercises on average a little more than 10 minutes.
Practice Features
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Strelnikova advised giving up breathing practice according to her theory, if the exercises led to unpleasant sensations. In some cases, it is enough to stop the training one-time, when repeating the situation, it is better to completely abandon the method in question.
Will it help me?
As you can see from the reviews, Strelnikova’s gymnastics attracts many with its simplicity and affordability. There are practically no contraindications, very few restrictions. Classes are given to people easily, do not require strong muscle tension, will. At the same time, many people believe that the benefit, especially for such relatively light and short-term exercises, is great. Many positive responses can be seen from people suffering from respiratory diseases. With asthma and bronchitis, chronic pulmonary inflammation, one of the important problems of the process is obstruction of the airways.
If you believe the reviews, Strelnikova gymnastics slows down and stops this process. However, before starting the practice, it is better to consult a doctor. Official medicine generally does not care about the described technique, but in private practice, doctors often advise practicing such exercises, assuring that they will benefit the person.
About the benefits
Strelnikova’s paradoxical gymnastics is based on the use of a sharp breath, activating the diaphragm - the strongest muscle of the respiratory system. The peculiarity of the training is the formation of a noisy nasal inspiration at a sufficiently high frequency of movements - in a couple of seconds, on average, the student takes a breath three times, releasing air calmly and passively. In this case, it is necessary to focus on the proper retraction of atmospheric gases. You can’t think about how to breathe out correctly, otherwise you will not be able to observe the technology. Normally, the body itself will discharge the exhaust air, leaving in the lungs exactly as much as is necessary for further functioning. Inhalation is accompanied by movements that increase the effectiveness of the lesson. During practice, you need to concentrate on inspiration and only train it. Only acts of air intake into the lungs are also subject to calculation.
Noisy, short breaths are accompanied by movements, due to which diaphragm activity is activated. Strelnikova’s paradoxical gymnastics can improve the quality of gas retraction through the nose, improves blood flow. Vital pulmonary capacity after the first lesson becomes 100-300 ml more. The composition of the blood improves in terms of filling with gases. The volumes of oxygen saturation of arterial blood increase sharply and very strongly. According to experts who were observing people practicing gymnastics, during exercise, oxygen actively enters the brain, which has a particularly positive effect on the cortex of the organ. The efficiency of the brain centers improves, therefore, self-regulation of local metabolism becomes more effective.
Multifaceted Pros
Paradoxical gymnastics Strelnikova involves numerous repetitions. If a person is engaged in a quarter of an hour, he already takes about a thousand breaths, but some spend an hour on gymnastics, for which they perform up to five thousand acts. If you repeat this constantly, twice daily, after only six sessions, you can notice tangible changes in the quality of muscle tissue that ensures lung performance. By the twelfth lesson, muscle building becomes very significant. Although the muscles through which the respiratory organs work are invisible to the human eye, they are highly dependent on the load received, and training is important to them. During inspiration, there is resistance, due to which it normalizes, stabilizes, and respiratory function is restored. Regular training helps to develop the sternum muscular corset and rule out vertebral deformities that appeared earlier.
Paradoxical gymnastics Strelnikova does not provoke soreness of muscle tissue. This is due to a reasonable dosage of loads. Lactic acid does not accumulate in the tissues, which provokes pain. When a person actively breathes through the nose, he thereby stimulates a large area of reflex activity on the nasal mucous membranes, thereby improving communication with the center for the recognition of odors. Many people who practiced gymnastics recognized that their sense of smell was getting better, while their health was stabilized.
Impact Features
As studies have shown, the practice of exercises proposed by Strelnikova provides diaphragmatic massage. This is due to the peculiarities of muscle tissue activity at the time of sharp air retraction through the nose. Massage has a positive effect on the bulk of the internal organs located in the peritoneum. A tour of the sternum is accompanied by an increase in the suction effect, and the blood and lymph flow become more stable and better. Active pulmonary ventilation is accompanied by mechanical distension of the bronchoalveolar link. The effusion accumulated here disappears, adhesive processes slow down.
The fact of the loss of pulmonary infiltrates, the closure of the decay sites was recorded in special observations organized in accordance with scientific standards. Long-term studies have been conducted at a tuberculosis university. Gymnastic exercises correct respiratory stereotypes, muscles become mobile, plastic, and the musculoskeletal system is strengthened.