Breathing exercises Buteyko, popular all over the world, presents a set of specific exercises based on shallow shallow breathing. Numerous studies have confirmed the benefits of such breathing, which does not oversaturate the lungs with oxygen and does not promote removal from the bloodstream. large quantity carbon dioxide. But it has been proven that a deficiency of the latter is the cause of a large number of diseases and pathological conditions. Let's look at what this technique is.

In 1952, he discovered that people who suffer from serious illnesses tend to breathe very deeply. As a result of research, he found that deep breathing helps to intensify attacks, and limited breathing through the nose helps improve and stabilize the condition. This was precisely what became a serious discovery, because of which breathing exercises according to Buteyko appeared.

This development was not approved by medical colleagues, so there were problems with financial investments. The doctor received help from colleagues from Novosibirsk, where he was provided with a laboratory. Subsequently, Buteyko acquired special instruments in Europe that made it possible to measure a large number of functions in the body in a short inhalation and exhalation. Also, some devices were developed by him himself.

Breathing according to the Buteyko method: description

Treatment using the Buteyko method is a specific healing system that is aimed at limiting deep breathing. The author defines it as a “method of volitional elimination of deep breathing.” In his opinion, the cause of many diseases is increased ventilation of the lungs and a decrease in carbon dioxide levels in the blood. These factors lead to violations metabolic processes and tissue respiration.

Recovery according to this system involves performing exercises based on shallow breathing according to Buteyko to increase the concentration of CO2 in the blood and reduce the need for oxygen.

In the classic version, the detailed steps of Buteyko breathing are as follows:

  • 2 seconds of shallow breath;
  • 4 seconds exhalation;
  • A pause during which you need to hold your breath for four seconds with further increase, you need to look up.

Don't be afraid of feeling short of breath during pauses. This is a normal reaction and goes away quickly.

When inhaling and exhaling, the position of the movement of the chest and abdomen should not change. Breathing should be almost invisible to others, quiet and shallow. During classes, you periodically need to perform a test for maximum breath holding.

Buteyko breathing method: advantages and disadvantages

At the initial stages of performing exercises using the Buteyko breathing method, negative reactions are possible:

  • feeling of fear;
  • desire to stop doing exercises;
  • pain;
  • exacerbation of diseases;
  • loss of appetite;
  • increased breathing;
  • prostration;
  • dizziness;
  • attacks of lack of air.

Over time this will pass. Despite the discomfort, it is important not to stop doing the exercises. The advantages of the technique include the following:

  • Versatility. You can do the exercises anywhere.
  • Simplicity and accessibility. You don't have to put in a lot of effort and don't need any special training.
  • Opportunity to practice at any age.
  • Effective in treating a large number of diseases.

Clinical researches

Carbon dioxide is an important catalyst for chemical reactions and a means for normalizing water balance. With its deficiency, spasms of smooth muscles, in particular blood vessels, develop. Serious diseases occur, all organs are less well supplied with blood.

The respiratory center reacts only to a decrease in oxygen in the blood and forces you to breathe deeper and more often. As a result, the person’s condition only gets worse:

  • oxygen starvation worsens;
  • the level of CO2 in the blood decreases sharply;
  • the need for breathing increases: the deeper and more often you breathe, the more you want to do it.

The main indicators of correct and healthy breathing according to Buteyko are as follows:

  • The control pause is the time that passes from holding your breath after a normal inhalation until the first desire to inhale occurs. The norm is 60 seconds.
  • The maximum pause is also holding your breath, but with efforts to prolong it. It is usually twice as long as the control test. The norm is 90 seconds.

Buteyko made a connection between these indicators and the level of CO2: the higher they are, the more resilient a person is, and the higher the level of carbon dioxide in his blood. Yogis have maximum endurance.

A blood carbon dioxide level of less than 3.5% is fatal. In a healthy person it is usually about 6.5%.

Indications and contraindications

Breathing exercises using the Buteyko method demonstrate effectiveness in more than 90% of various diseases:

  • pneumonia, chronic bronchitis;
  • adenoiditis;
  • impaired blood circulation in the brain;
  • arterial hypertension;
  • allergies, bronchial asthma in varying degrees, urticaria, and so on;
  • upper respiratory tract diseases;
  • diseases of the hepatobiliary system;
  • skin diseases;
  • chronic lung pathologies: emphysema, obstruction, pneumosclerosis, and so on;
  • Raynaud's disease;
  • vascular diseases: thrombophlebitis, varicose veins, and so on;
  • obesity;
  • heart disease;
  • rheumatism;
  • rheumatoid arthritis;
  • kidney diseases;
  • diseases of the male and female reproductive system, in particular infertility;
  • diabetes;
  • endocrine system disorders;
  • urinary incontinence;
  • eye diseases: cataracts, glaucoma and so on.

Contraindications to using the method are as follows:

  • Neuropsychiatric disorders;
  • Acute infectious diseases;
  • Bleeding.

Before using gymnastics, you should consult your doctor.

Basic Rules

The main rule of gymnastics is to breathe only through your nose. Even when talking or reading aloud, you should inhale exclusively through your nose, easily and imperceptibly. Medical statistics states that if you switch a child to nasal breathing, the incidence of disease is reduced by 50%.

The second rule is the need to measure your breathing. Perform control measurements at the beginning and end of the lesson: you need to measure the pulse, control and maximum pause. Also, keep in mind that you need to exercise on an empty stomach.

In addition to breathing exercises, the Buteyko method also includes the following points:

  • You need to completely give up bad habits.
  • Perform water hardening procedures regularly.
  • Build your diet around low-fat foods and minimize your intake of animal protein.
  • Do light physical activity.

Buteyko breathing exercises: exercises

The main exercise is as follows: over the course of five minutes, you need to gradually reduce the depth of your breathing. After a short pause, repeat the exercise again. Do this every four hours throughout the day.

If an attack occurs, the author advises effective exercise to remove it. This Buteyko breathing method is suitable for asthmatics. You need to sit in the “coachman’s position,” relax and roll your eyes. Sit like this for some time, feel yourself. In this state, breathing decreases, as the ternary nerve is massaged. It may be that everything will hurt at first, but over time you can bring this exercise to 5-6 minutes.

At first, when doing the exercises, you may feel short of breath - this is normal and indicates that you are doing everything correctly. Now let’s look at several breathing exercises using the Buteyko method:

  • Breathing from the upper part of the lungs. Inhale in five seconds and exhale in five seconds. Then pause (hold your breath and relax as much as possible), also for five seconds. Do this 10 times. When performing actions, it is important not to strain pectoral muscles. If you get confused and take a deep breath, start doing the exercise again until you do everything correctly ten times.
  • Full breath (belly and chest). Take 7.5 seconds to inhale, then exhale the same amount, and pause for 5 seconds. Start inhaling with diaphragmatic breathing and end with chest breathing, exhale starting from the upper parts of the lungs and ending with the lower ones. Do it 1 time.
  • Once at maximum pause, do acupressure of the nose.
  • Take full breaths through each nostril alternately., as the second exercise, but first with the right half of the nose, then with the left, 10 times.
  • Abdominal retraction. Full inhalation and full exhalation for 7.5 seconds, after a pause of 5 seconds. Do the exercise 10 times, trying to pull in your stomach as much as possible. Hold this position for 3.5 minutes.
  • Maximum ventilation of the lungs. In one minute, without pausing, take 12 quick breaths in and out. Give them 2-5 seconds. The exercise is done once. Having finished it, as you exhale, hold your breath to the limit.
  • Shallow breathing. Sit down, take a comfortable position and relax as much as possible. Breathe through your chest, trying to reduce the force and volume of inhalations and exhalations. Try to breathe at the level of the nasopharynx, easily and almost imperceptibly. Spend 3-10 minutes on this technique.
  • Double breath holding. Exhale and hold your breath. Then inhale and hold your breath some more. This exercise is done once per session.
  • In different positions(sitting, walking in place, squatting) 3-10 times hold your breath.

There are many other Buteyko exercises designed for various pathological conditions. Remember that to achieve effectiveness you need not only to do the exercises, but also to train yourself to breathe shallowly on an ongoing basis. We invite you to watch a video on the Buteyko technique.

Buteyko breathing exercises on video

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

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

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

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

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

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

Basic principles and benefits of breathing exercises

The effectiveness of the breathing system depends on its correct implementation in compliance with the following recommendations.

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

Benefits of breathing exercises:

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

Indications for use

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

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

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

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

Breathing exercises can be successfully combined with other physical exercises - running, fitness, swimming, cycling. It is also useful to practice breathing exercises not only during treatment, but also for prevention.

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

Contraindications and potential harm

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

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

Exercises according to Strelnikova

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

"Palms"

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

"Epaulettes"

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

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

"Pump"

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

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

"Cat"

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

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

"Ears"

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

"Hug your shoulders"

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

"Big Pendulum"

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

"Head turns"

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

"Pendulum head"

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

“Rolls” with the right foot forward

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

“Rolls” with left foot forward

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

"Forward Step"

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

"Backward Step"

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

Breathing exercises for children

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

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

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

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

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

Proper breathing in combination with physical exercise also provides effective help for adolescents. Gymnastics helps balance hormonal balance, relieves pain and organizes girls menstrual cycle. Boys, by performing breathing exercises, reduce the risk of phimosis and cryptorchidism.

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

Despite the widespread assertion that any exercise is prohibited for asthmatics, breathing exercises for bronchial asthma help alleviate the course of the disease and achieve stable remission.

Proper distribution of the load leads to an improvement in the patient’s well-being and helps to get rid of attacks of shortness of breath. However, you should not believe that physical exercise can replace the course drug treatment. Doctors recommend using them as an additional therapeutic technique.

Execution Rules

  • you need to breathe through your mouth to avoid the contents of the nasopharynx entering the bronchi;
  • when mucus accumulates in the respiratory organs, you need to alternate only inhalations and exhalations so as not to miss the appearance of the next attack;
  • Do not inhale deeply, as this can also cause shortness of breath;
  • patients with asthma should learn to self-soothe with shallow exhalations and small inhalations;
  • All classes are unquestioningly performed twice a day.

When a patient shows consistency and discipline in performing exercises, the elasticity of blood vessels in his body improves, which prevents the likelihood of stroke and other pathologies. There is also a change in the vascular walls from cholesterol deposits, increasing the immune system, blood circulation is restored, metabolic processes are improved.

Moreover, regular exercise helps the body cleanse itself of the effects external stimuli, dirty air, and many other factors that provoke symptoms of the disease.

Gymnastics according to Strelnikova: description

An impressive number of different breathing techniques have been developed for bronchial asthma, but it is worth emphasizing one of the most the best complexes– gymnastics according to Strelnikova.

This is a set of effective exercises for the respiratory system, which involves performing forced breaths. The main advantage of the technique is its simplicity and ease of implementation. It is widely practiced by patients from different parts of the world, because the results amaze even the most incorrigible pessimists.

The technique is aimed at restoring air circulation and strengthening the respiratory muscles. Usage this method helps get rid of accumulated phlegm, relieve inflammation and much more.

Every patient diagnosed with bronchial asthma can do similar exercises at home without any problems. The main number of exercises is performed in the process of squeezing the chest while inhaling. This way you can easily stop the approaching attack and get rid of problems with the nasopharynx.

Specialist Strelnikova claims that an important component of the breathing process is inhalation, and exhalation will depend on its depth. The last action creates an imbalance in the human rhythm, because it is performed involuntarily.

Patients with asthma complain of problems when exhaling. Treat this technique with full responsibility, make sure it is performed correctly and the result will certainly please you.

The most basic thing you need to know is that well-trained exercises are the key to getting rid of the disease. Be attentive and patient, because any endeavor requires willpower and the desire to reach the end.

Before you begin to implement your plan, consider the following rules:

  • learn to breathe through your nose, practice active and sharp breaths;
  • perform voluntary exhalations through your mouth without making any effort to expel air;
  • all actions are performed counting;
  • while doing any exercise, learn to inhale;
  • the number of your actions should always be a multiple of 4;
  • don't start gymnastics bad mood, you should be positive and cheerful.

So, if you have taken into account all the listed principles, you can safely begin to implement the therapeutic technique according to Strelnikova. Remember, the sooner you start, the sooner the desired result will come.

A set of exercises according to Strelnikova

Let's move directly to the complex of therapeutic exercises itself. It consists of several exercises that do not require preparation. They involve squeezing the chest while inhaling. With the help of this complex you can overcome a severe attack of suffocation. Moreover, you will not only be able to successfully treat asthma, but also have a positive effect on the respiratory system as a whole.

The activity called “pump” has a lot of positive reviews. Take care to do it correctly and it will provide amazing results:

  1. Pump. We take a sitting position on a stool. Place your hands on your knees and take several (2-4) sharp breaths through your nose. Do not straighten your back and tilt your body back. Take the rolled paper in your hands and bend over as if you were pumping a car tire. As you bend over, draw air into your lungs, and as you straighten up, exhale. Don't make sudden movements. Everything should be smooth and easy. Your head should be tilted slightly, as if you were looking at a pump. Do not bend below the lower back, round your back. We inhale through our nose and exhale through our mouth. The rhythm of actions is important, as during a march. In total, you should get eight breaths at intervals of five seconds, then take ten more of the same breaths.
  2. Tilts. This action has a positive effect in the prevention of asthmatic suffocation and has received many positive feedback. Slightly tilt your body forward with your head down, clasp your hands at the elbows and take a noisy breath. Gradually straightening up, exhale and perform this algorithm of actions two more times with an interval of 7 seconds. Be sure to take two inhalations and four exhalations. Repeat the exercise until you feel slightly tired. In general, classes should take no more than 15 minutes.
  3. Shoulder hug. Bend your elbows and raise them at the same level as your shoulders. The palms are turned towards the face at chest level. One hand suddenly rushes out with the other and touches the opposite shoulder. The second hand touches the opposite one armpit. Hands work in parallel direction. Loud breaths are repeated with each new hug.

A special set of exercises according to Buteyko

Complex gymnastic exercises using the Buteyko method ensures optimization of the lungs. To achieve the desired results, you need to do the following:

  • inhale for 2-3 seconds;
  • exhalation is performed in the interval between 2 and 4 seconds;
  • the pause should not be more than 4 seconds.

The Buteyko technique can be performed in sitting position bodies. The patient's chest should be straightened and his hands should be placed on his knees. Basic exercises include the following:

  • frequent shallow breathing through the nose for ten minutes;
  • inhalation is performed gradually slowly, exhalation is performed with complete relaxation chest;
  • you need to take gradual breaths to easily connect all sections, starting from the lowest ones and ending with maximum opening. The exhalation should be long and protracted;
  • It is necessary to draw in air slowly, involving different parts of the process with both nostrils. In order to prevent excess air from entering, it is necessary to close one nostril;
  • all movements should be done with the nose with the diaphragm retracted, which helps strengthen the abdominal muscles. Each movement must be done at least 9 times;
  • The strongest inhalation or protracted exhalation must be done at an accelerated rhythm. You need to repeat the movements every minute. It is worth considering that excessive ventilation may result in slight dizziness;
  • The total inhalation time is approximately two seconds, with an interval of five seconds between breaths. After this, a quick breath is taken. In general, the execution time should not exceed four minutes. In the future, gymnastics will be performed both in a sitting position and lying on the floor. It is useful to combine the procedure with running or light cardio training.

Correct and regular performance of all exercises will ensure restoration of the condition and help put the disease into remission. At the initial stage of development of asthma in children, in some cases it is possible to achieve complete recovery.

For clarity and correct execution of the exercises, we recommend watching a video that presents a number of Strelnikova’s breathing exercises.

It is no secret that the most common diseases today are respiratory diseases. According to statistics, about 10 million people in Russia suffer from various forms of sinusitis every year, about 10% of the adult population and 15% of children suffer from asthma. Not to mention simple colds, which affect all groups of the population, young and old.

There are a variety of ways to combat these phenomena. One of the most popular in Lately The treatment method is breathing exercises. And the number of options for such gymnastics is growing day by day. Let's look at what breathing exercises consist of according to the Buteyko and Strelnikova system, since their systems are considered the most accessible and effective.

Let's start with the essence and main provisions of Dr. Buteyko's breathing exercises. His method consists of working to gradually reduce the depth of breathing to normal. He proposes to achieve this through intelligent, persistent and constant relaxation of the respiratory muscles. In this case, it is necessary to measure carbon dioxide in the lungs using a table of inhalation hold control pauses he developed for home use.

Buteyko justifies the effect of his discovery by the fact that the deeper you have to breathe, the less oxygen actually enters the body, but at the same time the amount of carbon dioxide in it is noticeably reduced. And the deeper we breathe, the more we suffocate. As a result, we end up trapped in a vicious circle.

The doctor suggests breathing correctly in his gymnastics, that is, so that breathing is not audible and visible only through the nose. You need to inhale very little, so that neither the chest nor the stomach moves. In this case, inhalation lasts 2-3 seconds, exhalation 3-4 seconds, and then a pause of 3-4 seconds, the volume of inhaled air, the less, the better.

Based on many years of observations, he found out that those who are just starting to practice using his method should reduce their inhalation by only 1/4 of their usual one.

According to scientists, the effectiveness of his method is 80-85%, but it allows treating about 150, that is, 95% of the most common human diseases. The Buteyko method has permission from the USSR Ministry of Health for use on humans. It’s true that in order to obtain this permission, the doctor and his followers had to prove its effectiveness for more than 30 years to several ministers of the Ministry of Health who changed during that time and the commissions that they created. Since the recognition by the Ministry of Health of the USSR, the breathing system of Buteyko K.P. has received worldwide recognition and is even being taught in lessons physical culture in some countries of the world.

His technique allows people who seem to have no complaints to improve their health, so it can be used to prevent the occurrence of the same 150 diseases.

We can also say that Buteyko gymnastics should be mastered with the help of an experienced methodologist, which for common man almost impossible. This is why there are several Buteyko centers in Russia, where there are competent methodologists who give the method an effectiveness of 99-100%. But the classes are paid. 14 days of classes cost about 300 USD.

In this regard, Strelnikova’s system compares favorably; it is considered the easiest to use. You can find special training videos on the Internet, which cannot be said about Dr. Buteyko’s system...

The development of Strelnikova’s gymnastics began not with her desire to treat people in the broad sense of the word, but with the need to help professional singers restore and expand their vocal range. The author justifies the effectiveness of her method by the fact that of the existing four functions of the respiratory organs, singing is the most complex. We conclude that if this system restores this function, then it will not be difficult for it to improve all functions as simple as breathing.

The unique thing about gymnastics is that you inhale and exhale while performing physical exercises that make these processes difficult. The inhalation should be short and sharp, as if you caught some bad smell. At this moment the lips are closed, but not tense. Please note that you cannot help yourself at the expense of your muscles. It is considered a serious mistake to inhale too much.

Exhalation according to Strelnikov gymnastics is done through the mouth, the process is natural and voluntary. The lips should open on their own. The air should come out as much as the body allows. Exhale - as it happens, that is, it should be natural. Another mistake is obstructing exhalation.

I would like to note that Strelnikova’s gymnastics has beneficial influence not only on the respiratory system, but also, like the Buteyko system, affects the body in a complex manner.

Experts assure that if you perform the exercises in the morning and before bed, the results will appear within a couple of weeks. But the Strelnikova system also has contraindications. This is a high degree, glaucoma or high arterial pressure. In addition, it is under no circumstances recommended to combine the Strelnikova method with other breathing exercises. Including yoga, despite the fact that some exercises seem identical.

In conclusion, I would like to note that various breathing exercises are now confidently entering therapeutic practice. And they are actually able to help sick people. They mainly involve proper nasal breathing, which stimulates the nerve endings of all organs located in the nasopharynx. Having mastered gymnastics that is suitable for us, we can get rid of many health problems.

Alina Afanasyeva, www.site
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Breathing is life. The validity of such a statement is unlikely to raise an objection from anyone. Indeed, if the body can survive without solid food for several months, without water - for several days, then without air - only for a few minutes. The priority of the breathing process for life makes the ability to master this process perfectly almost main ability a person to work miracles with his body, get rid of diseases, become healthy. This has long been proven by Indian yogis, who can go without breathing much longer than ordinary people. With the help of breathing, you can put the body into a state of excitement (as is done in the martial arts of the East) and maximum relaxation (yogis are able to put themselves in a state of clinical death).

There are many types of breathing exercises. Currently, the most popular are: paradoxical breathing according to A.N. Strelnikova, shallow breathing according to K.P. Buteyko, rare and deep breathing according to the yoga system, Frolov’s method (Frolov’s simulator). Strictly speaking, breathing exercises developed by A.N. Strelnikova, is not such, rather, it is ordinary gymnastics, consisting of repeatedly repeated physical exercises, accompanied by incorrect breathing, breathing on the contrary - paradoxical. And the therapeutic effect here is achieved rather not thanks to incorrect, noisy, intermittent breathing, but thanks to numerous, sometimes reaching several hundred movements. Instead of teaching a person (and even a sick one) how to breathe correctly through the nose and without noise, A.N. Strelnikova forces him to perform unnatural actions: instead of exhaling, inhale.

I would compare this type of breathing with improper sleep. Those. If a person is awake at night and sleeps during the day, such a life can hardly be called normal. I am sure that if paradoxical breathing begins to be performed by people suffering from stage 2 and 3 hypertension, patients with vertebrobasilar insufficiency, aortic aneurysm and other serious diseases, then disastrous results can be expected from such gymnastics. And the therapeutic effect, which is sometimes achieved with the help of gymnastics by A.N. Strelnikova (by numerous physical and breathing exercises), can be achieved in other ways in just a few minutes (by the way, at rest). I think that if you apply the methodology of A.N. Strelnikova, then for a very limited circle of people. Practical experience shows that the effectiveness of treatment with paradoxical breathing reaches only 60-65%. In this regard, if you adhere to the commandment “Heal, but do not harm” (Hippocrates), then the method of paradoxical breathing by A.N. Strelnikova cannot be used in medical practice due to the high percentage of negative results. A completely different matter is the volitional elimination of deep breathing (VLDB), authored by K.P. Buteyko. In medical practice, the effectiveness of treatment with the Buteyko method was 80-85%. The same percentage of treatment effectiveness was observed when carrying out scientific research in Novosibirsk.

The greatest successes have been achieved in the treatment of patients with diseases of the functional nature of the respiratory system, cardiovascular system, gastrointestinal tract. Patients with organic changes (atherosclerosis, urinary and cholelithiasis, deforming osteoarthritis, osteochodrosis of the spine, etc.) completed the course with the least effectiveness.

The main difficulty of using the Buteyko method is that sick people are forced to exert maximum volitional efforts to achieve a positive result, and not everyone can do this.

The VLGD method has and negative sides. Practice shows that with long-term (six months or more) practice of shallow breathing, the functional abilities of the lungs gradually begin to decrease in almost all spirometric indicators. For comparison, I can cite walking in short strides, which in six months to a year will lead to atrophy of the leg muscles and a person will no longer be able to perform normal walking with long steps.

I believe that the VLGD method can be used in cases of hyperfunction of the respiratory organs and in the acute stage of diseases of those organs and systems that have smooth muscle, affecting it with the accumulation of CO2 in the blood and lungs - these are the cardiovascular system, gastrointestinal tract, bile and urinary ducts, etc. .e. for conditions such as runny nose, rhinitis, sinusitis, sinusitis, frontal sinusitis, sinusitis, pharyngitis, laryngitis, bronchitis, pneumonia, angina pectoris, migraine associated with vascular spasms, gastrointestinal colic, high blood pressure, etc. I would especially note that using K.’s method. P. Buteyko is 100% effective in relieving spasms of the birth canal during labor in women in labor. Women get rid of severe and excruciating pain. The period of childbirth is greatly facilitated and shortened.

The shallow breathing method can be used when you are in dusty or gassy places, or in a stuffy room.

After all, when breathing deeply, dust settles in the bronchi or even in the lungs.

It is already difficult to remove it from the body. The breathing apparatus essentially performs the function of a vacuum cleaner, i.e. a person inhales polluted air and exhales it clean, leaving dirt in the bronchioles or alveoli of the lungs, which is very difficult to remove. The same mechanism also works in acute respiratory infections.

Initially, the infection is in the nasopharynx, but as a result of deep breathing it descends into the trachea, bronchi, and lungs. In this case, the depth of breathing largely determines whether a person will get tracheitis, bronchitis or pneumonia. Therefore, when acute respiratory infections appear, you urgently need to switch to constant shallow breathing.

The most beneficial load on the human respiratory system, without any doubt, is breathing, proven for thousands of years according to the yogic system - deep and rare, without noise and, naturally, through the nose. Yogis say: whoever breathes rarely lives long. And one more thing: to be healthy, a person must perform from 40 to 60 deep breathing exercises per day. Yogi theory says: prana - cosmic, vital energy coming from the Sun must accumulate in solar plexus humans, entering our body through the air with the help of deep breathing. Many years of practical medical experience show that the effectiveness of breathing treatment according to the yoga system reaches 95-96%. This is an exceptionally high figure.

Correct breathing is breathing through the nose and without noise. Unfortunately, many people believe that the mouth is also intended for breathing (although even basic knowledge of human anatomy and physiology allows us to assert that the nose is the first organ of the respiratory apparatus, and the mouth is the first organ of the digestive tract). In this regard, breathing experts say this: “If a person breathes through his mouth, then he needs to be fed through his nose.” This is the mistake people make. Some of us don't think about how we breathe at all. Others believe that they almost always breathe through their nose; in fact, they most often inhale air through their mouth. However, everyone can easily test themselves. When left alone in the room, cover your lips with a band-aid. If after some time you feel the need to breathe through your mouth, then your airways are not in order and you are breathing incorrectly.

What to do in this case? Learn to breathe correctly! Yes, yes, study for the rest of your life. Of course, it is almost impossible to change overnight, especially since neither at home nor in kindergarten, neither at school nor at the institute are they taught the basics of proper breathing.

So, nasal breathing stimulates the nerve endings of all organs located in the nasopharynx. It is no coincidence that, say, yogis warn: if children do not breathe through their nose, they will not get enough mental development. Surely, many of you have paid attention to what mentally retarded children look like: their mouth is always open, their lower jaw droops. Why is breathing with noise bad? The noise effect is an indicator that the breathing apparatus is working under overload, under tension. As a rule, this leads to pathological changes in the respiratory system, and then in the cardiovascular system and gastrointestinal tract. This relationship is confirmed by the research of Dr. K.P. Buteyko. In this regard, breathing can be used to dose and control physical exercise. For example, while breathing evenly, calmly, you can perform physical exercise even after a myocardial infarction.

By the way, this practice has long existed in clinics in highly developed countries.

It is recommended, on the one hand, a simplified, on the other hand, a universal set of breathing exercises aimed at developing shallow, deep, rare breathing, as well as developing a person’s ability to hold their breath both during inhalation and exhalation, both at rest and during physical activity.

Upper parts of the lungs: 5 sec. - exhale, relaxing the chest muscles: 5 sec. pause, don’t breathe, are in maximum relaxation, 10 times.

  • Exercise 3 Full breath. Diaphragmatic and chest breathing together. 7.5 seconds - inhale, starting with diaphragmatic and ending with chest breathing: 7.5 seconds - exhale, starting from the upper parts of the lungs and ending with the lower parts of the lungs, i.e. aperture: 5 sec. - pause, 10 times.
  • Exercise 4 Acupressure of the points of the nose at a maximum pause, 1 time.
  • Exercise 5 Full breathing through the right, then the left half of the nose 10 times.
  • Exercise 6 Abdominal retraction.
  • 7.5 seconds - full inhalation: 7.5 seconds - maximum exhalation: 5 seconds - pause, while keeping the abdominal muscles drawn in, 10 times.
  • Exercise 7 Maximum ventilation (MVL).

We perform fast, maximum 12 inhalations and exhalations, i.e. 2.5 seconds - inhale: 2.5 seconds - exhale for 1 minute. After MVL we immediately perform a maximum pause (MP) on exhalation, to the limit. MVL is performed 1 time.

  • Exercise 8 Rare breathing. (by levels) 1-5 sec. - inhale: 5 sec. - exhale: 5 sec. - pause, 4 breaths per minute are obtained. Perform for 1 minute, then, without stopping breathing, continue to perform other levels.
  • 2-5 seconds - inhale: 5 seconds - hold your breath while inhaling: 5 seconds. - exhale: 5 sec. - pause, 3 breaths per minute. Perform for 2 minutes. 3-7.5 sec. - inhale: 7.5 sec. - delay: 7.5 sec. - exhale: 5 seconds - pause, 2 breaths per minute. Perform for 3 minutes. 4- 10 sec. - inhale: 10 sec. - hold: 10 sec. - exhale: 10 sec. - pause, it turns out 1.5 breaths per minute. Perform for 4 minutes. And so on, who can stand it for how long. The norm is to bring it to 1 breath per minute.
  • Exercise 9 Double breath holding.

First, the MP is performed on exhalation, then the maximum delay (MH) on inspiration. 1 time.

  • 10 exercises MP sitting 3-10 times: MP while walking in place 3-10 times: MP while running in place 3-10 times: MP while squatting 3-10 times.
  • Exercise 11 Shallow breathing.

Sitting in a comfortable position for maximum relaxation, perform chest breathing. 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, a slight lack of air will appear first, then moderate or even severe, confirming that the exercise. is performed correctly.

Stay on shallow breathing for 3 to 10 minutes.

All exercises must be performed with breathing through the nose and without noise. Before and after performing the complex, control measurements are performed: MP - maximum pause, pulse. Normally for adults, MP is satisfactory - 30 seconds, good - 60 seconds, excellent - 90 seconds.

The pulse is satisfactory - 70 beats/min, good - 60 beats/min. excellent - 50 beats/min. For middle and older children school age MP is normally 1/3 less, pulse is 10 beats/min. more. For children of preschool and primary school age, 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.