Breathing gymnastics A.N. Strelnikova

ELLA MIKHAILOVNA KROLOVETSKAYA (26 YEARS OLD. PEVEK, CHUKOTKA AO)

In 1996, the leading dermatologist in our city gave me a terrible diagnosis: psoriasis. However, she said that it is impossible to cure this disease. I was registered at the dispensary and was prescribed injections, tablets, ointments, and quartz to relieve the itching. But the relief was short-lived.

Every year my condition worsened. The disease began to progress: large scaly sores were already creeping up on the face and ears, not to mention the fact that the whole body was covered with them.

In 2001 I learned about Dr. M.N. Shchetinin and about breathing exercises by A.N. Strelnikova. I turned to Mikhail Nikolaevich with my problem. He gave me an affirmative answer that with the help of breathing exercises I would get rid of my illness.

After the first days of classes, an aggravation occurred: the arms, stomach, back, ears became covered with a small red continuous rash, accompanied by severe itching.

“Where have you taken me? - I told my mother. “I won’t go to the doctor anymore!” With great difficulty, my mother persuaded me to continue treatment.

With each subsequent lesson I became better and better. Gradually the itching went away, the rash disappeared and first the legs, knees, hands, and then the elbows became clear. After 15 daily sessions (I diligently performed the exercises 3 times a day), the result exceeded all my expectations. My skin completely cleared up and I felt like a full-fledged person. After all, I was sick for 5 years and constantly wore trousers and long-sleeved sweaters to hide the red spots on my body. And she recovered in a matter of days thanks to breathing exercises by A.N. Strelnikova.

And I want to say that for two and a half years now, thanks to the breathing exercises of A.N. Strelnikova (although I do it irregularly), my psoriasis has not returned.

In September 2003, Ella went to the Sea of ​​Azov with her husband and son. Returning back through Moscow, she attended several of my treatment sessions, demonstrating excellent exercise technique and her beautiful appearance.

LYUDMILA IVANOVNA BRONNIKOVA (48 YEARS OLD, VOSTOK VILLAGE, PRIMORSKY TERRITORY)

Over the past 3 years, various “sores” have begun to overcome me. After I was on sick leave for 2 weeks, injected intravenously with paracetam, gained 4 kg, and then was prescribed a lot of injections and pills for three months, I decided to overcome my laziness. I saw your book in the store and bought it. Although I am generally against breathing exercises without an instructor, I tried it and felt that it was for me.

After starting gymnastics, my heart rate once increased to 100 beats. I did “Palms”, “Epaulettes” and “Pump”. After 10 minutes, the pulse became 70, and there were no more cases of rise. From the first exercises, I felt pain first appear in the center of the head (where the parting is usually), then in the back of the head, spread to the back, then to the buttocks and went down the legs. During the next lesson, the shoulder on my arm, which was broken at the wrist, hurt. Then more pain appeared and went away in those places where something once hurt.

On the tenth day of classes, visible changes began. My hair is completely gray, I am a dyed brown-haired woman. When I started classes, my undyed hair had grown 1 cm, the contrast was clearly visible. So, the hair on the top of the head darkened from the midline about five centimeters. And if you part it further down, your hair turns gray and turns black after a few hairs. My natural hair was closer to black. I wanted to wait until it was completely dark, but I dyed it. True, she boasted and demonstrated her success to many of her friends.

Now, after a month of training 2 times a day, I have achieved the following results:

Part of the hair has darkened;

The whites of the eyes became whiter, otherwise they were more like “dirty yolks”;

Shortness of breath when getting up has disappeared, and if something appears, I quickly relieve it with gymnastics;

The condition of the facial skin has improved;

I became calmer.

TATIANA ALEXANDROVNA BARSOVA (50 YEARS OLD, MOSCOW)

Diagnosis: chronic bronchitis with an asthmatic component, chronic runny nose, periodic headaches, vegetative-vascular dystonia, depression (she buried her husband in October 1998), osteochondrosis (especially in the cervical spine).

On February 28, 1999, while passing by the Central House of Culture of the All-Russian Society of the Blind, I noticed an announcement about the People’s University of Health and its meeting on the topic “Breathing gymnastics by A.N. Strelnikova." Lecturer - Dr. M.N. Shchetinin. This interested me. I went in and found out about the existence of gymnastics, which I had never heard of. M.N. Shchetinin showed (and the whole hall did it) the first 4 exercises from his just published book. When I went outside, I noticed that I was breathing differently... I wanted to breathe only through my nose, which was constantly blocked and I had to breathe through my mouth (as a child, my mother, on the doctor’s recommendation, did not cut out my adenoids).

The next day I bought a book at the store and read it from cover to cover. I immediately realized that this was what I needed. Before this, I had never been treated by anyone or anything, even by sorcerers and psychics, not to mention ordinary doctors. I myself am a pharmacist and worked in a pharmacy for 28 years.

At Dr. M.N. Shchetinina I underwent a course of treatment in 12 sessions and since then I have been doing exercises 2 times a day for half an hour, morning and evening. I can say in one phrase: “I wanted to live on this sow!!!” The headache disappeared, I stopped feeling magnetic storms, the runny nose disappeared (breathing only through the nose), blood pressure was 120/80 (I measure it every day), depression disappeared, my performance increased, I stopped feeling my spine, shortness of breath went away (I run like a girl), when I cough ( if this happens) she stopped suffocating.

March is the hardest month of the year for me. At Dr. M.N. I trained in Shchetinina in March, and it flew by for me like one day. My deepest bow to Mikhail Nikolaevich for radically changing my life.

In November 2003, T.A. Barsova was with me for a control treatment session. I feel great, my condition is stable. Gymnastics A.N. Strelnikova practices every day.

LYUDMILA ANDREEVNA (68 YEARS OLD, CHKALOVSKY VILLAGE, MOSCOW REGION)

I have been doing breathing exercises using the method of A.N. for 2 years now. Strelnikova. Thank you for continuing her work. Unfortunately, many people do not realize how much they are missing out on in their lives by missing out on this excellent technique. Thus, they damage their health by swallowing pills instead of 25-30 minutes of breathing exercises!

More than 2 years ago, my cousin Galya, who lives in St. Petersburg, told me about this gymnastics over the phone and explained the exercises. This interested me because my sister suffered a serious illness - partial paralysis of the right side of her body. Doctors she knew recommended she do breathing exercises. In a short time, my sister restored herself with this method; she still does not part with this gymnastics, recommends it to her family, friends, etc. Full of energy, walks and runs in heels, looks younger, her appearance has changed in the best possible way.

Now about myself: fatigue, joint pain, blood pressure, problems with the gastrointestinal tract, vision, memory, skin, bones, headaches, cardiovascular dystonia, colds, flu, weak immunity - all this affects our age, interferes live.

Literally a few days after communicating with my sister, I turn on the radio and hear your voice speaking about Alexandra Nikolaevna Strelnikova, your teacher (blessed her memory!) and her words: “You need to do breathing exercises from birth to death.”

Over the past 2 years, I have noted positive results: vigor, joint pain has subsided, blood pressure is normal, the gastrointestinal tract does not bother me, my vision has improved, my memory has become stronger, there are no headaches, my skin has become firm and elastic, my bones are less fragile, I don’t get colds, Flus are not scary. Now there are no epidemics for me. Energy allows you to do everything around the house. Live alone. The kitchen renovation was done a month ago. I did it myself, without helpers. And what kind of repair is better than hack specialists! Money saved for other purposes... And all this thanks to breathing exercises by A.N. Strelnikova.

Every person who loves himself and loves his neighbors is obliged to take care of his health. The nation must be healthy and attractive in all its manifestations. A healthy nation helps not only itself, but also its state. The state is us! Strong, strong, healthy, beautiful, successful in school and business!

P.S. Being 68 years old, even young people are surprised how I have preserved myself: I look no older than 55. My answer to everyone: breathing exercises every day!

IRINA ALEXANDROVNA VOLODARSKAYA (56 YEARS OLD, MOSCOW)

I had fluctuating blood pressure for a long time. The upper numbers reached 240 units, in addition, I suffered from a cough and severe headaches. I was prescribed drug therapy, but there was no improvement, although I took the medications regularly.

She was sent for examination to the consultative and diagnostic center of the War Veterans Hospital No. 3, then to the “Integral Medicine” center, Cardiology Dispensary, Cardiology Center, etc.

Diagnosis: stage II hypertension, aortic atherosclerosis, cervicothoracic osteochondrosis.

In addition, I suffered from severe coughing attacks for many years. I work as a teacher at an institute. The load on the vocal cords is enormous. The cough really bothered me - it created additional stress on the blood vessels of the brain. From the beginning of this year there was a sharp deterioration, and from February 1 I was no longer able to go to work.

All the proposed drug therapy did not bring any improvement. I was offered to apply for disability.

In April I was admitted to the hospital. Solovyov, from where I was discharged after 40 days without the slightest improvement in my health.

In such a deplorable state in May, I went to Strelnikovsky breathing exercises classes with Dr. M.N. Shchetinin. I could not breathe normally due to an almost continuous cough, and I could not tilt my head down due to high blood pressure. In addition, I was hampered by a severe cold that appeared during an examination at the cardiology center.

I performed the first breaths and the first movements with difficulty, but for me this gymnastics was almost the last hope. And I did everything that M.N. recommended to me. Shchetinin. After 3 weeks, the cough disappeared and the headaches decreased. The head became light and clear. Almost simultaneously with the start of classes, the need to take medications disappeared, despite the fact that I was prescribed to take them constantly and in a fairly large dosage.

Gradually, I stopped feeling sick, had a surge of energy, increased efficiency, and decreased fatigue. I returned to the normal working rhythm of life. Over the last 3 weeks I have started swimming, which was out of the question before. I swim freely, easily, I swim 600-800 meters with pleasure and I want to swim more.

I perform a set of exercises according to the Strelnikova system twice a day - morning and evening. Each session lasts approximately 25 minutes and I enjoy the workout. Indeed, the old saying is true: “Health is good - thanks to exercise!” Thanks to gymnastics Strelnikova!!!

For the last 2 years, Irina Aleksandrovna has periodically shown herself to me during control sessions. Her health condition is stable.

ALLA BORISOVNA KRETOVA (PENSIONER, MOSCOW)

I got sick 4 years ago. In early May, as always on her feet, she suffered from an acute respiratory infection, but after the illness she continued to cough. By autumn, with the onset of cold weather, difficulty breathing appeared when walking quickly. In November, I woke up at night from a severe coughing attack, which I had difficulty stopping with soda inhalation. I went to the doctor and the examination began. The cough did not stop, sputum periodically came out, and without receiving treatment, she rubbed her chest and shoulder blades with lard.

By the following spring, the pulmonologist made a diagnosis: bronchial asthma of a mixed form of mild course in remission, pulmonary emphysema. Recommended treatment: ditek, ketotifen. And after another protracted attack, treatment was prescribed: Trichopolum, Kestin, Ventolin, Tailed...

In the fall, I turned to Buteyko. She was trained in his breathing technique, after which she continued without taking inhaler medications with shallow breathing from October 1998 until April 1999. In the second half of April, she again felt difficulty breathing and began taking Ventolin. Breathing worsened, and at the next visit the pulmonologist again prescribed anti-inflammatory treatment - taking inhalers (ventolin-bekatide) 3-4 times a day. Bekatide was prescribed to be taken for at least a month. During a severe attack at the end of May, a diagnosis was made: bronchial asthma of a mixed form of moderate severity - exacerbation, chronic, obstructive bronchitis, pulmonary emphysema.

In the fall of 1999, I attended an asthma school, where we were told in an affirmative form that bronchial asthma is incurable - only the inflammatory process is treated, how and by what means - they explained to us during the training process. They were convinced that taking hormonal treatment through inhalers was not harmful to health. They provided us with relevant literature and brochures for the proposed medications.

No matter how hard I tried to improve my health with the help of the proposed treatment, my general condition did not improve, but on the contrary. The time has come when I realized that by intensifying hormonal treatment I will not achieve positive results, they lead me to a dead end, my health is getting worse, but how can I give up hormones?

My medical friends tried to help me with their recommendations. I took Flummucil, a series of nutritional supplements for the immune system, for 6 months and then 2 more every day. It was recommended to see a homeopath. The homeopath, conducting diagnostics, said that all my bronchi were clogged with phlegm and there was an infection in my body. Long-term treatment was prescribed from November 2000, and subsequently the homeopath approved my desire to do Strelnikova’s breathing exercises. I learned the whole set of exercises, but their implementation was difficult - difficulty breathing and weakness got in the way. I realized that without the help of Dr. Mikhail Nakolaevich Shchetinin it would be difficult and difficult for me to overcome my illness.

After calling the doctor, I received permission to undergo treatment under his supervision. At the first lesson at the end of December, I was surprised that I was able to complete all the exercises allowed to me at the required tempo-rhythm. But then at home I felt worse, now I realized that it was an exacerbation. By this time, I had been taking homeopathy for the third month, gave up hormones, and instead sharply increased my intake of Ventolin (up to 7 times a day), otherwise I could not breathe.

At the beginning of April 2001, I attended another lesson with Mikhail Nakolaevich. Before this arrival, not wanting to part with therapeutic gymnastics, carefully, overcoming my painful condition, 3-5 exercises at a time, adding one at a time, often sitting, I went to the full range of exercises. And yet, the first classes were about overcoming my illness. The doctor's strong desire to get better and his talent did their job. My dreams began to come true. I didn’t believe myself and was afraid to rejoice out loud. Ventolin intake began to drop sharply to 1-2 times a day. And then the day came when I took Ventolin for the last time. It was May 9, 2001, halfway through the course of treatment. The exercises turned into pleasure: the knowledge that after them I would feel even better, the ease of doing the exercises (without much effort, just attention) attracted me with an attractive force.

Now I breathe freely again, sing my favorite songs, and lead the same active lifestyle. I don’t stop doing breathing exercises, as expected: at least 2 times a day. I hope to continue to improve my health in the future.

I am eternally grateful to Dr. Mikhail Nikolaevich Shchetinin, his kindness, love for people and the obsession with which he takes the Hippocratic Oath. I sincerely wish Mikhail Nikolaevich that his life’s work is Russian breathing gymnastics A.N. Strelnikova - took its rightful place in Russian medicine, so that the doctor would have many like-minded people, assistants and followers, so that more and more people could practice and be treated by this miracle gymnastics.

I wish that our traditional medicine, represented by the leaders on whom the implementation of Strelnikov breathing exercises depends, pays the most serious attention to the obvious benefits of this technique and abandons an ambitious attitude towards what has not been sufficiently researched.

In the spring of 2003, A.B. Kretova came for a control treatment session. Her condition remains stable.

VALENTINA ALEKSEEVNA SHAGAEVA (ZHELEZNODOROZHNY, MOSCOW REGION)

Dear Mikhail Nikolaevich! I’m telling you how Strelnikova’s breathing exercises helped me get rid of the following diseases: chronic bronchitis, cervicothoracic osteochondrosis, radiculitis, chronic runny nose, gastritis, vegetative-vascular dystonia, pain in the gall bladder.

After an illness suffered in childhood (dry pleurisy), a scar formed on the right lung. Whenever I took a deep breath, I always felt severe pain in my right side. Only thanks to breathing exercises did this scar resolve, as fluorography showed. I have been doing breathing exercises since the very beginning of your radio lectures. I still continue to do it every day for 30 minutes in the morning and evening, doing the whole range of exercises. I bought 8 books “Breathing Gymnastics by Strelnikova” and sent them by mail to my relatives who live in different regions of our country.

Let them, like me, be treated without any drugs and medications that do not help, but only poison our body. I thank you with all my heart, Mikhail Nikolaevich, for a unique method of treatment that brings health to many people!

LIA MIKHAILOVNA MURATOVA (69 YEARS OLD, KASHIRA, MOSCOW REGION)

At 68 years old, I felt completely disabled. Myocardial infarction, stomach ulcers and many other major and minor health problems are a thing of the past.

By the time I became acquainted with the treatment method of Alexandra Nikolaevna Strelnikova and personally with Mikhail Nakolaevich Shchetinin, I already had a group II disability due to severe hypertension, coronary heart disease and mixed asthma.

A battery of bottles and boxes of pills was my constant companion and did not always save me from frequent attacks of angina. Being an active, athletic person in the past, I could not walk 100 meters without shortness of breath.

I searched unsuccessfully for a way out. Desperate, I started Strelnikovskaya gymnastics classes without faith in success. Studying first from the book, and then in person with Mikhail Nikolaevich, I experienced uncertainty and fear. During the third lesson, a turning point occurred. Against the background of heavy breathing and weakness, with a fairly large load in the exercises for me, I suddenly felt relief, increasing vigor. A fulcrum appeared, an opportunity to fight for a normal existence.

The improvement in my condition was rapid. After 4 months of classes, I did without a single pill. The pressure is always normal. I can withstand physical activity no worse than my healthy peers.

I bow to the genius of two wonderful women - Alexandra Severovna and Alexandra Nikolaevna Strelnikov! Without a medical education, using the centuries-old experience of singing voice directors and on the inspiration characteristic of all creative people, they discovered a simple and accessible method of healing for everyone. The dedication of their student Mikhail Nakolaevich Shchetinin evokes a feeling of surprise and deep gratitude. Communication with him during classes greatly enhances the success of treatment. There is no continuous scientific research in his book. This book by a practicing physician is a precious gift to a sick person.

It is deeply puzzling that such a successful method has not yet been studied by the luminaries of our medicine and is not supported by the official leadership. One can understand why A.N. was persecuted in Soviet times. Strelnikov. But even now the situation has changed little.

As a doctor, I can imagine why this treatment is so successful. Paradoxical breathing in combination with tension of various muscle groups allows you to consciously influence the walls of the pulmonary vesicles. A unique opportunity is created to control the vast capillary network of the lungs. From my point of view, it is fair to call this gymnastics also vascular. First of all, it has a beneficial effect on the pulmonary capillaries and then has a beneficial effect on the walls of blood vessels of other organs and tissues.

Strelnikova’s gymnastics allows you to influence the processes of restoration of carbon dioxide in the blood, which are disrupted in patients suffering from shortness of breath (hyperventilation). Thus, the formation of oxygen tightly bound in red blood cells is reduced. Therefore, it is clear why this method is successful in a number of diseases.

LYUDMILA MIKHAILOVNA RODIONOVA (61 YEARS OLD, MYTISHCHI, MOSCOW REGION)

Over the years, she has acquired a whole bunch of diseases: vegetative-vascular dystonia, cervicothoracic osteochondrosis, thickening of the maxillary sinuses, swelling of the nasal mucosa. The nose was practically unable to breathe. Constant colds... The nails on my feet became yellowish-brown, not straight, but clumsy.

In the city of Mytishchi there is a health school at the Palace of Culture. M.N. Shchetinin was invited to give a lecture and give a practical session. That’s how I learned about Strelnikova’s breathing exercises. I had hope of restoring nasal breathing. I bought the book and started doing Strelnikov breathing exercises on my own at home. Soon I turned to M.N. Shchetinin, completed the entire course of therapeutic breathing exercises. Nasal breathing appeared, and cervicothoracic osteochondrosis disappeared. To my surprise, normal, smooth white nails began to grow on my feet. I thought that nails become so clumsy with age, but it turns out - nothing like that!

LIDIA VLADIMIROVNA GITINA (70 YEARS OLD, NEW YORK, USA)

Dear Mikhail! You asked to write about the details of my healing many years ago with the help of the miraculous gymnastics of Alexandra Nikolaevna Strelnikova.

Contrary to my wishes, I had to graduate from a technical university. But when I started working as an engineer, I realized that I can’t! She cried and tossed about. It was impossible to relearn. My husband studied (after the army), my son grew up - what a learning experience! And suddenly they suggested that I could work as a tour guide. This is already in Tallinn. At first they didn’t even take me to the courses! Non-partisan... And they didn’t hire me. And I already realized - this is mine! I worked with gusto and saw how much people, especially children, enjoyed it! I loved one and knew how to work with children. But finally, with torment, I got settled. And suddenly... After a severe flu, I went out early “to the panel,” as we joked, for a walking tour, strained my voice so that everyone could hear (the groups were huge, and there was also a compressor working nearby), and something cracked in my throat!

And I started visiting doctors. The threat was to look for an engineering job, again hateful hard labor. Mom accidentally saw a note in the newspaper with A. Mironov, I wrote a long pitiful letter to Alexandra Nikolaevna (at the address of the Mossovet Theater). A month later I received a postcard with the hasty line “Come at least for a few days,” and the address on the back!

Again a miracle! The bitch director was away, and her deputy treated me well. And then she allowed me to take Friday and Monday at my own expense.

So I had 4 days! With bated breath, in my best jersey suit (it was May 1973 or 1974 - I don’t remember), I looked for the A.N. Clinic. Strelnikova. If she treats “people like” Mironov, then it’s probably a whole complex! Naive - we had this, and even in Soviet times! It turned out that it was a wooden house, with 2 walk-through rooms! There's a line outside. In the first room there is a piano, behind the piano there is a gray-haired woman, very middle-aged (she was over 80, it seems) - Alexandra Nikolaevna’s mother, and above the piano there is a portrait of a beauty in a luxurious dress (it seems something pink and white). He works with the singers and tells something (I remember, about a barren woman whom she forced to breathe while squatting and who then gave birth). In the next room, in the middle, our beautiful Alexandra Nikolaevna is sitting on a high chair, surrounded by those waiting in line. He teaches and also tells something, lively and with humor: “The great Caruso (or Gigli - I don’t remember exactly) when he hit a high note, he imperceptibly put out his leg and carried the entire weight of his body with it. I read this in a book, which was later stolen from me, and included in the complex.” Do you recognize her manner?

When she heard that I was from Tallinn, she cast a very sharp look at me, just straight through (I felt something that is now called powerful energy). Then she paired me with another woman, an older one, and said: “Well, let’s do it!” I was confused: “I can’t.” “Why did you sit here for 2 hours and watch? Let's!" Well, I started as best I could. Of course, I immediately cursed my wool suit and got wet. And she leads - with her voice, with her eyes! I’ll say it again - your beginning is brilliant - “palms facing out, psychic pose”! “Hug your shoulders” is very difficult to do right away, especially while squatting.

Out of desperation, I trained heroically, continuously. Truly, “patience and labor...”. But my muscles hurt terribly, I could barely walk! She was with me, my dear, and on Saturday, her day off, she studied - she regretted it!

Well, on the third day my husband called from Tallinn to Moscow. When I left, he was on a business trip. And so he calls and asks to call Lida. I say: “Yes, it’s me!” But he doesn't believe it. At home they are already used to the fact that I wheeze. And here is such a sonorous contralto. Miracle!

And so, happy, I return to work and say: “That’s it, guys. I have brought you salvation. No more colds, concerns about your voice, medications and rinses! Sniff around - and everything’s fine.” Next - you know.

I’m actually small - 154 cm, prone to being overweight, melancholy, a weak type comrade. True, in childhood, and even then, I was not sick with anything (except chickenpox). But - weak, a child of war, she had to starve - both under Stalin and under Khrushchev. Therefore it is unbearable. And I got terrible sinusitis. It got worse from time to time, knocked me off my feet - literally. Only antibiotics helped temporarily. And here is salvation!!!

My granddaughter was born, and my children are still students. And in the middle is me. Like a pillar on which alone a building rests. And we have to work! So - I’m telling you exactly - the spirit was sustained by the work I loved. The guide, like the actor, is fueled by the energy of the listeners. But physically, great breathing exercises saved me! Only!!! Without any grandiloquence, I can confirm that this is a brilliant discovery that came from above! And I am so happy for you and grateful that you have been given this happiness - to help people like this! I hope, I believe that goodness comes back, and you deserve it! It was God who brought you to Alexandra Nikolaevna to save you to continue the great work!

I myself am so pleased to talk about Alexandra Nikolaevna. Memories of her are some of the brightest, most sacred in my life. I felt and realized then that I had encountered a rare, special person. One of those who prevent humanity from becoming wild and crushed.

LARISA FEDOROVNA SHMALIY (DNEPROPETROVSK)

I, Shmaliy Larisa Fedorovna, valeologist, psychologist-hypnotherapist, practice the method of breathing exercises by A.N. Strelnikova is about 30 years old. Thanks to this gymnastics, I got rid of many diseases, namely: heart disease, rheumatic heart disease, tachycardia, sinusitis, fibroma, pregnancy failure, constant colds, etc. And here’s an amazing case: I met such a wonderful woman in life - Alexandra Nikolaevna Strelnikova. My life has completely changed. I became healthy, not sick, I had a great joy for life, and now I can’t imagine my life without the gymnastics of Alexandra Nikolaevna Strelnikova.

And it happened like this. With Alexandra Nikolaevna

I met Strelnikova in the 70s after I read the magazine “Inventor and Innovator” with Andrei Mironov showing exercises. Since I had relatives living in Moscow, I turned to them for help - to find A.N.’s address and telephone number. Strelnikova.

Having found out the phone number of A.N. Strelnikova, I immediately called and asked permission to come to her. And I came to Moscow.

A.N. Strelnikova, having listened to what I understood from the magazine as a description of the exercises, offered to demonstrate several exercises. I received comprehensive recommendations.

I left for Ukraine in Dnepropetrovsk with complete information. I repeatedly came to Moscow to see A.N. Strelnikova, called by phone if any questions arose. And there were a lot of them, and Strelnikova kindly answered all questions.

Arriving in Dnepropetrovsk, I did miraculous amazing gymnastics everywhere: at home, on the street, at work, on the train, on the plane, at sea, etc. I repeat once again - everywhere. They started paying attention to me because... I was ready to shout to the whole world: “I’m getting better!”

Thus, fibroma, sinusitis, and other diseases gradually began to disappear. All these years, I have been convinced of the effectiveness of Strelnikova’s method, how useful it is for everyone and at any age. ...My husband Vasily and I began to teach our son this healing gymnastics. Pediatricians came to us more so that they could learn from our son how to take breaths and movements correctly!

At the age of 5, my son went with me to the University of Health, where we also demonstrated Strelnikov gymnastics. Son Evgeniy told and showed exercises to visiting professors from different universities, and one of them, named Chuck, leaving for Israel, said: “Zhenya, I’m taking this amazing gymnastics with me and there I’ll do it myself and show it to others.”

Now my son Evgeniy is 28 years old, he himself has a small son, and already at 8 months he tried to make movements with his nose - inhalations (like a hedgehog), and he liked it. Thus, a child from a very early age can learn this breathing preventatively.

During the next communication with A.N. Strelnikova, I learned from her about Mikhail Nikolaevich Shchetinin... I really wanted to meet Mikhail Shchetinin, the only student of Alexandra Nikolaevna Strelnikova. But fate did not smile on me, and the meeting did not happen. And here is the joy. After 20 years, I realized my dream. The long-awaited day has arrived.

It was January 29, 2003. Fate gave me a meeting with my like-minded person - Mikhail Shchetinin. M.N. Shchetinin invited me to a class in the adolescent department of the Central Research Institute of Tuberculosis. At the institute we met with the head of the children's and adolescent department, TB doctor of the highest category, Zinaida Vasilievna Evfimievskaya. A group of teenagers were looking forward to the start of classes. And so Mikhail Nikolaevich Shchetinin began teaching classes. My delight knew no bounds. Severity was replaced by a kind word. Everything is clear and the explanation is short but precise. And what a voice! While he was singing on the count of 32, first one and then another Russian folk song sounded. I was lucky enough to witness such an activity.

Having seen the qualified classes of M.N. Shchetinina, at the moment my wishes are:

Organize the “World Health Center” for breathing exercises by A.N. Strelnikova under the leadership of Mikhail Nakolaevich Shchetinin;

Organize medical instructors for schools, hospitals and children's institutions, conduct seminars and lectures not only in Moscow, but also in other regions and countries;

Meet with like-minded people at least once a year to exchange experiences and to avoid distortions in teaching. In order to discourage false healers and in order not to discredit the miraculous gymnastics according to Strelnikova, it is necessary to conclude agreements on taking training courses from M.N. Shchetinin - the only student of A.N. Strelnikova.

Paradoxical breathing exercises are a worldwide achievement of Alexandra Nikolaevna Strelnikova.

MIKHAIL VLADIMIROVICH MASLOV (MOSCOW)

During the autumn-winter period of 2000, I took a course of Strelnikov breathing exercises with Dr. Mikhail Nakolaevich Shchetinin. In 1998, after I suffered an acute respiratory viral infection, I began to experience prolonged coughing attacks with difficulty breathing. After hospital treatment and consultations at the Institute of Pulmonology and allergists, I was diagnosed with bronchial asthma, the atopic form. I was prescribed an Intal inhaler (4 times a day). Treatment was carried out with antihistamines and homeopathic drugs. Considering my concomitant pathology - aortic heart disease, allergic dermatitis, vasomotor rhinitis, I began to worry about my further condition, because... I could no longer live normally without inhalers.

I have heard about Strelnikov gymnastics for a long time. After reading the book by Strelnikova’s student and follower, Dr. M.N. Shchetinin, I wanted to meet its author and learn the basics of this method. The positive result did not come to me right away, but faith in Dr. M.N. Shchetinin and Strelnikov gymnastics, as a last resort in the fight against a terrible illness, forced me to continue my studies. By about the 9-10th lesson, my paroxysmal cough began to disappear, nasal breathing became free, various colds became easier to bear and, most importantly, I stopped using the inhaler!

Having mastered M.N. in classes. Shchetinin, the basics of the Strelnikov method and having fully experienced its positive results, I continued practicing breathing exercises at home.

I am eternally grateful to Dr. Mikhail Nikolaevich Shchetinin for his hard and necessary work, for his faith in getting rid of the disease and for his ability to preserve the unique Strelnikov method for the benefit of people’s health.

LEONID SEMENOVICH ZAPRUDSKY (54 YEARS OLD, MOSCOW)

Over the past 4-5 years, there has been a constant high pressure of 150-160/100 with rises to 170/110. Drug treatment gave an unstable decrease to 140/90 for a short time. Working capacity began to decline, and the quality of life deteriorated.

I first heard about Strelnikova’s gymnastics while on vacation in Crimea in 1982, but since there were no health problems at that time, I happily forgot about it. In the fall of 2000, quite by accident, I opened the magazine “Sports Store” on an article by M.N. Shchetinina “Strelnikova’s gymnastics are useful for everyone!” and immediately remembered the wonderful reviews from twenty years ago.

I went to the doctor for treatment. The beginning of the classes was quite difficult; at the 5th lesson, pain in the legs appeared, which intensified significantly during the 6th and 7th lessons. I started practicing daily at home. After 8 sessions the pain began to decrease and stopped after 10.

The pressure remained until the 5th session, after the 7th it dropped to 130/80 and stabilized, performance increased sharply, and sleep became sound. After six hours of sleep, I get up completely rested. Daytime sleepiness has disappeared. The acuity of perception of events and the speed of reaction have increased. The physical load capacity of the body has increased significantly.

For me, breathing exercises by A.N. Strelnikova became an excellent weapon in the daily struggle for the quality of her own life.

SVETLANA VASILIEVNA ERMAKOVA (64 YEARS OLD. MOSCOW)

Diagnosis: coronary artery disease, stage II hypertension, angina pectoris, rhythm disturbance, extrasystole, dyscirculatory encephalopathy. She was hospitalized several times with hypertensive crises (on an ambulance call). Constantly on medication.

Strelnikova began practicing breathing exercises on March 1, 1999, after a lecture at the VOS Cultural Center. After 2 months of regular classes 2 times a day, positive results appeared: I began to get tired less when walking and when doing household chores, I walked lightly, my performance increased, I became less dizzy, I began to write poetry.

In recent months (since January 2002), new positive results have appeared:

There was activity in business, it became easier to “get up”;

There was a desire to communicate;

Improved mood;

Became more optimistic;

My head stopped spinning;

My knees stopped hurting;

I began to write more poetry;

My sleep improved (it became longer, without waking up, I began to fall asleep quickly.

Blood pressure has returned to normal. If before breathing exercises blood pressure was constantly 180/110-200/110, and during crises 220/120-240/120, now it has decreased significantly. During the day, blood pressure does not “jump” sharply and is 130/80-120/70. The latest ECGs (in February and March 2002) showed positive dynamics in the anterior wall. There are also improvements in heart rate.

I continue to do gymnastics. I hope to completely get rid of medications.

AUGUSTA NIKOLAEVNA SINEVA (56 YEARS OLD, DZERZHINSK, NIZHNY NOVGOROD REGION)

Having worked in the Far North for 23 years, she came to live with her parents in 1990. In 1989, she fell ill with asthmatic bronchitis, which in 1991 turned into bronchial asthma.

I will forever remember the day when my sister called an ambulance (I had frequently recurring, severe, severe attacks of suffocation). The ambulance arrived, but the doctors did not relieve the attack of suffocation. With that we left. Gasping, I thought that this would probably be the end of my life. But, probably, there is a God in the world. My sister remembered that a friend gave Alexandra Nikolaevna Strelnikova’s phone number, saying that she was doing “some unusual gymnastics that treats asthma” with people. Smearing tears down my face, I dialed this number.

Instead of a female voice, a calm, friendly male voice was heard on the phone: “Hello, I’m listening to you!..” In response to my request to invite Alexandra Nikolaevna to the phone, the same voice answered: “Alexandra Nikolaevna died... she was hit by drunken motorcyclists.. .” Then he asked me in alarm: “Do you have asthma?.. Sit on a chair: bend your back in an arc, head down... Place the tube close to your ear... Listen to how I breathe: take a short, noisy breath in through your nose, and let the air out through mouth". After taking several noisy breaths into the tube, the same voice said: “Breathe into the tube... Wrong! Listen to me breathe." And he again slipped into the telephone receiver several times. “Do you hear? Now you can breathe!”

This lasted for about fifteen minutes. The spasm was lifted! In response to my question about who I was talking to, the voice on the phone just as calmly said: “The assistant of Alexandra Nikolaevna Strelnikova, Mikhail Nikolaevich Shchetinin, spoke to you.”

If only you knew how grateful I was to you for saving me then from that seemingly inevitable and terrible thing that awaited me!

Having borrowed the magazine “Physical Education and Sports” from the library (at your order), I began doing breathing exercises according to the method of A.N. Strelnikova. The attacks of suffocation soon almost all passed, and my studies ended there. If only I knew how insidious my disease is!

Six months later, I began to choke with renewed vigor. I was admitted to the hospital and put on the hormonal drug prednisolone. After going through all the procedures: injections, IVs, plasmaphoresis, UVR (ultraviolet irradiation), I realized that I had become disabled because of the hormonal drug.

In 1992, I called you again, Mikhail Nikolaevich. I said that I want to study with you. I arrived in Moscow on your non-reception day. And again, I am still grateful to you, Mikhail Nikolaevich, - you worked with me alone for an hour and a half. During the break, when I was resting, they talked about the creation of this gymnastics, about Alexandra Nikolaevna.

Arriving home, I again began to intensively practice Strelnikov gymnastics, and again I did not have enough willpower. When my condition improved, my classes stopped again. Instead of prednisolone, I started taking polcortolone. All this continued until 2002, until “with the help” of polcortolone I “earned” deep vein thrombophlebitis. It ended with the detached blood clot flying into the brain and, scattering into fragments, lodged in the cervical spine. So I had another misfortune - a stroke.

After spending 21 days in the hospital, when I arrived home, I lay in bed for a month and a half. At home my legs were paralyzed. Then, as a consequence of the stroke, I developed heart failure.

And I started calling you again, asking if it was possible to do your gymnastics in my current condition? And again your calm, benevolent voice told me: “It’s not possible, but it’s necessary!”

And again, I once again began, with your help, to get out of my difficult situation. I can’t remember without tears how, overcoming suffocation and pain in my legs, I began to practice while lying down. The first 5 days I felt bad with my heart. But in those bitter days for me, I swore to myself that I would never give up this gymnastics again. Moreover, I knew perfectly well that I would call you any day, and you would not refuse to help me! This was such a support for me!

With the help of unique gymnastics A.N. Strelnikova and with your help and support I have overcome all the consequences of the stroke;

I can't feel my heart, that is. My heart failure went away;

I walk on my own feet, free from pain;

At the moment I am taking only 1/2 tablet of polcortolone and I hope that I will completely “go away” from hormones.

Thank you, Mikhail Nikolaevich, for your kindness, attention to us, sick people, for your help in word and deed! This is so important in our difficult, difficult times.

VLADIMIR ALEXANDROVICH BORISOV (55 YEARS OLD, KRASNOYARSK)

I am addressing you from a distant Siberian city, I myself am a former physician, whom official science has given up on. Diagnosis: stage III sarcoidosis, stage III respiratory failure, emphysema, pneumosclerosis, the whole “bouquet”. Group II disabled for life, so I had to quit my job after such a conclusion from the State Scientific Center for Pulmonology, where my doctor friends sent me. This was in 2000.

After that, I began to treat myself:

I started doing gymnastics on the asculptor;

Reduced the use of corticosteroids, and in 2001 completely abandoned them;

Currently I take vitamins and asparkam (2 tablets per day);

I tried Frolov’s apparatus and mastered it. The shortness of breath seemed to be less, but I caught the flu and purulent bronchitis, and had to give up this idea;

I went to classes on Norbekov;

And I was horrified: in a city of a million people at the Medical Academy there is not a single teacher who has mastered Strelnikova’s gymnastics! Neither pulmonologists nor phthisiatricians know this technique.

I started to learn things myself with the help of a poke. After mastering “Palms”, “Pogonchiki”, “Pump”, I did it persistently 2 times a day: in the morning and in the evening 96 times. Then a sharp pain appeared in the right upper lobe of the lung. Having no one to consult, I decided to rest for 2 days so as not to “break” the adhesions. And at my own risk I began to study further. I felt better. But most importantly, I have very great faith in this gymnastics. And what’s most important is that my asthma attacks have decreased in 2 months.

With deep respect to you. God bless you!

N.I. KOZYAKOVA (58 YEARS OLD, NOVOCHERKASSK, ROSTOV REGION)

Thank you very much for your book! I have known about A.N.’s breathing exercises for many years. Strelnikova, but I managed to buy the book only recently. I am a hypertensive patient with 25 years of “experience”, I have group III disability, in addition to this I acquired a whole “bouquet” of diseases by the age of 58: rheumatoid arthritis, osteochondrosis, urolithiasis (stones in the left kidney were crushed 4 times), varicose veins (removed vein in the left leg), bradycardia, arrhythmia.

I started practicing according to your method on January 5, 2003. After performing even one “Palms” exercise, my blood pressure drops from 200/105 to 160/95. The first time I didn’t even believe it, but every day it was confirmed. Even the ambulance, having given 4-5 injections, could not lower the pressure so quickly...

NADEZHDA FEDOROVNA KAZAKOVA (53 YEARS OLD, DZERZHINSK, NIZHNY NOVGOROD REGION)

I became acquainted with gymnastics in January 2001 with the goal of getting rid of headaches that I had been suffering from since the age of 15, which became more frequent after surgery on both eyes due to the possibility of retinal detachment.

Surgery to remove uterine fibroids (1988), surgery to remove the gallbladder (1995), high myopia, complicated, staphyloma of the choroid, laser surgery (2000). Stooped posture, frequent back pain, headaches - only pentalgin helped.

After 5 months of classes (once a day, an incomplete set), the headaches disappeared (very rarely, in 2 years there were 3 times), there is no back pain, the back is straight, the shoulders are turned, the gait is easy, I feel normal.

I’m sure that I need to do much more, I’m surprised by people’s attitude towards gymnastics: it’s so easy to do - and there’s such indifference!

God bless you and your family! Thank you! God bless you!

IRINA ENRIEVNA PLOTNIKOVA (46 YEARS OLD, PHARMACIST, MOSCOW)

Dear Mikhail Nikolaevich!

Thank you so much for the chance to feel like a normal, healthy person. I stopped thinking about my inferiority due to poor health since childhood. Breathing gymnastics A.N. Strelnikova helped me cope with chronic bronchitis, when doctors had already diagnosed an “asthmatic component.” After a head injury at the age of 5 and after 3 operations in the nasal cavity at the age of 15, I suffered for a long time from severe migraine-like headaches. In recent years, a neurologist has determined that I should live with vegetative-vascular dystonia, and therapists predict a tendency toward hypertension after my hypotension.

I became acquainted with gymnastics in 1994 and immediately mastered it thanks to you after a phone call in response to my letter. After your lecture at the Farmakoptevo warehouse, I was finally convinced of the correctness of the exercises and will continue to practice. I have already inspired my neighbor and her daughter, both smokers, to embrace a healthy lifestyle.

Thank you for your noble heart and kind soul! We wish you great success and good luck!

A.P. LUKYANIN (BRYANSK)

Thank you very much for the book on breathing exercises. She, one might say, resurrected me.

I am a pensioner; I recently turned 70. I worked in underground mines for more than 20 years. A heavy smoker for over 50 years. On occasion, he did not refuse alcohol. More than once it happened that there was too much to go through, especially in my youth. All this taken together could not but affect my health. I acquired a whole “bouquet” of all kinds of ailments: gastritis, stomach ulcers, weakening of the muscles of the left ventricle of the heart, chronic bronchitis, and, possibly, bronchial asthma (he began to choke too clearly and seemingly for no reason, especially when there was a sudden change in the weather).

And then your book fell into my hands. I've been training for about 8 months now. And a miracle happened! I can't call it anything else.

My severe shortness of breath disappeared without a trace. And I don’t feel any other ailments. I am actively working on my 6 acres. And not just a little, but in full force. My mood has improved, I feel cheerful, and others have already begun to notice this.

Somehow it happened naturally that I began to smoke 10-12 cigarettes a day. This is half as much as before. I feel like I might as well stop altogether.

Why am I writing to you? Then, to sincerely and from the bottom of my heart thank you for what you have done for me.

And not only for me.

N.I. BARANOVA (TEACHER-METHODIST, P/O SAVINOVO KIROV REGION)

Mikhail Nikolaevich, thank you! I read and re-read your message: everything is clear, everything is understandable. We continue to study. On Monday morning we do breathing exercises by A.N. early in the morning. Strelnikova (DGS) completely, the whole complex. During the lessons there is a physical education lesson once, sometimes we just sit at our desks and breathe a little (exercise “Palms”). We promote, I issue certificates: family instructor for child health. And so it has been for 5-6 years.

Results: children were sick 2.5 times less than in the control class (for the 1996-97 school year), 1.5 times less for the 1995-96 school year, etc.

One boy was sick every month, cough, bronchitis from 2 years to 6. He was in bed, was in a sanatorium 2 times, and was in the hospital again. They injected me at home monthly (according to my parents). We decided to change kindergarten to school, and at the age of 6 we started studying. Came. In the first grade, 77 lessons (19 days) were missed, in the second grade - 43 lessons (9 days). Parents are happy! And the doctors say: exempt from physical education (obstructive bronchitis). And he does both physical education and daily health care. And I’m more happy than anyone else - and I keep quiet. And according to her age, she’s normal!

I saw it: it was briefly shown on TV in “Health” - DGS, temp. It would be nice to see you in this program during classes with children, there is no money to go. We try to keep everything according to your description, but it’s better to see once than...

People in the area are asking to speak because... There are no healthy children everywhere. Now I have 3 classes. At the Kirov Pedagogical University I was with this at the Department of Anatomy and Physiology. Approved! And their regional methodologists said that they were incompetent.

The head of the Kirov department was at our DGS and the head of the regional department, they promised a business trip to you. Yes, but “things are still there”... Then I would be an “ace”! No one has money, not just teachers. Salaries were not paid for several months...

I have a daughter, a teacher-nurse, so she would have the cards in her hands. Moreover, he lives in Shchelkovo-7, runs a private “school” to prepare children for school. But she takes her boy to clinics and sanatoriums. She would like my beliefs and attitude towards the DGS!

Well, it’s as if I was talking to you, Mikhail Nikolaevich... Thank you very much!

LYUBOV MIKHAILOVNA BARBASHOVA (50 YEARS OLD, MOSCOW)

I do gymnastics A.N. Strelnikova since February 2001 and, naturally, I fully feel the results of these classes. If I have time (on weekends, during vacations), I do it twice a day. During the week I’m in a hurry to get to work in the morning (I work at school), so I do it completely only in the evening.

The first thing I get from gymnastics is pleasure! I just love doing it, no matter what my mood. And since my work is hard and stressful (I work as a teacher of Russian language and literature, now the workload is 30 hours a week, there are still a lot of notebooks, I also work part-time, if possible, with external students), then by the end of the days I just often collapse off your feet. But always, as soon as I start doing gymnastics, and especially towards the end of the complex, I really feel a surge of strength and some kind of special enlightenment. It was as if I had taken a hearty walk in a quiet pine forest. But I live not just anywhere, but next to the Varshavskoe highway, where cars make noise for days, there is such a gas pollution! Our house is old, we live on the fifth floor. But all this does not in the least prevent you from feeling completely different after gymnastics.

I turned to her because life forced me. Since 1987, my thyroid gland began to enlarge (diagnosis: diffuse toxic goiter of the third degree). The treatment was periodic; I categorically refused and still refuse surgery. Therefore, in 2001, an exacerbation of the disease began for the third time, which provoked atrial fibrillation. And the upper pressure is already 170-190. I refused hospitalization, and began doing breathing exercises in parallel with blood pressure and heart pills, as well as a set of thyroid medications (metizol, thyroid).

More than a year has passed. I slowly tapered off my thyroid medications. Then she refused Enap, because... The pressure rarely rises anymore, and then it’s somewhere around 140, no more. Maybe I’ll give up Sotalex and Asparkam (these are heart medications).

Thank you! Happy memory to your mentor Alexandra Nikolaevna Strelnikova! While I’m moving and thinking, I’ll do this gymnastics.

ANASTASIA SERGEEVNA BOCHAROVA (66 YEARS OLD, VILLAGE OF ZHILINO, ORYOL REGION)

I am a pensioner, 66 years old. “Bouquet” of diseases. I have been doing breathing exercises for 1 year and 3 months after I heard your advice on the radio. Then I started looking for book 41 and was happy that I found it.

The improvements started small: snoring decreased and then disappeared, my heels became very soft (they had been like a grater all my life). The “nets” on the legs, etc., have become smaller. But most importantly, the stones came out of the kidneys. In 1997, there was an operation to remove stones from the kidney (there were 2 of them - slightly less than the size of a walnut). I wore them for more than a decade, because... Urolithiasis has always been in question since the age of 30.

In 2000, during the next attack, it was determined that there were stones in both kidneys. And then - gymnastics. And after six months of training, brown sand began to come out in the urine in the mornings for a month. I thought it would never stop. Of course, I was interested in the condition of the kidneys. Upon examination, it turned out that there were no stones in the kidneys. This is a miracle!

My delight could not be hidden, and I, of course, shared it with the doctor. I must say that doctors are not particularly supportive or believe in your gymnastics. But I think this neglect is simply out of envy.

As for hypertension, it’s true: 10 minutes of gymnastics - and the pressure is 120 over 80.

I am writing because there were no examples of kidney stones passing in your book.

TATIANA MIKHAILOVNA KOROBCHENKO (73 YEARS OLD, ULAN-UDE)

I live in Buryatia, I am already 73 years old. At the age of 46 I fell ill with bronchial asthma. Doctors treated me for two and a half years, but there was no result. I should have gone on disability and died. I heard about the “miracle” from doctors and started doing breathing exercises by A.N. Strelnikova independently from the magazine “Physical Culture and Sports” (corresponded with Steve Shenkman). I couldn’t go to Alexandra Nikolaevna, the doctor forbade me: she said that I could die on the road. So I had to learn gymnastics myself.

I want to brag that I have not gone to the doctor for 21 years. I am healing myself thanks to Alexandra Nikolaevna - her miraculous gymnastics. She extended my life, gave me a second wind. I have never sung in my life, but now I sing as well as any artist. My illnesses: vascular dystonia, osteochondrosis, radiculitis, varicose veins, hemorrhoids, colitis, gastritis, arrhythmia, angina pectoris, hypotension (in youth, in old age - hypertension), tonsillitis, pharyngitis, laryngitis, bronchitis, bronchial asthma. And on top of that, my weight was 105 kg with a height of 1 m 65 cm.

Now these diseases do not exist. If they appear, I “destroy” them with breathing exercises. My weight gradually dropped to 65-67 kg. I feel great, I walk in any weather (I walk easily). No matter how difficult it is to live now, your health cannot be compared with anything!

NIKOLAI IVANOVICH VOLOBOEV (PENSIONER, SAMARA REGION)

Breathing exercises by A.N. I have been studying Strelnikova for a long time - since 1992, but with interruptions. The first 2 years - continuously. I had 3 years left until retirement, and the “bouquet” of illnesses was large. But most importantly, the voice was dull and weak. During my lessons, the students (gallery) were noisy. They couldn't hear my voice.

I remembered about therapeutic gymnastics by A.N. Strelnikova, about whom I once read in the magazines “Inventor and Innovator” and “Worker and Villager”. And so, according to the description, I began to master the complex. He considered himself physically prepared (in 1954 he completed the III category norm in artistic gymnastics). But it turned out - not so. For example, when I approached the “Big Pendulum” exercise, beads of sweat were dripping from my nose and ears. And these stains were visible on the floor. Not even spots, but small puddles. I did a complex of exercises 3 times a day, which consisted of 5 exercises.

About a month later, I come to class, say hello to the students, as always, and hear the noise in the classroom subside. I take roll call (this is mandatory in our technical school), and there is silence in the classroom! I look for the inspector with my eyes, but he is not there, and there is silence in the class! What's happened? I'm starting to explain new material. And suddenly I catch the reflection of my voice (I was standing half-turned towards the class): a clear, ringing, distinct voice! And I realized that my voice had truly become an instrument that people talk about in pedagogy, but don’t tell us how to use it!

But... the trouble passed, the asthma disappeared, the pressure was stable at 120/80, and laziness set in. Retired, no voice needed. And I began to notice that I was getting fatter, it was becoming difficult to wake up, etc.

I resumed classes in October 2002. Now I’m back to normal, they even ask for my pension certificate on the bus! Breathing is excellent day and night.

ANNA IOSIFOVNA DMITRIEVA (61 YEARS OLD, MOSCOW)

I take Dr. M.N. for treatment. Shchetinin of his grandson, who is 8 years old. I myself do not participate in the treatment process, but only watch how Mikhail Nikolaevich deals with seriously ill patients.

About myself: I have had chronic pyelonephritis for 20 years now. In recent years, exacerbations have occurred with high fever and severe cystitis, from which I am cured with broad-spectrum antibiotics.

Recently I started having cystitis, I took my temperature - 37.4. Before taking the pills, I decided to try to relieve the exacerbation with breathing exercises. I did the whole complex three times - the temperature became 36.9.

I added exercises from the urological complex and did them 3 times a day. In 3 days I recovered from the exacerbation without pills. Now I finally believed in this breathing exercises. As soon as my head starts to hurt, I immediately start doing it. The headache goes away during exercise. This is a miracle! You just need to not be lazy.

GALINA NIKOLAEVNA ZUEVA (72 YEARS OLD, MOSCOW)

Dear Mikhail Nikolaevich!

Thank you very much for the book “Strelnikova’s Breathing Gymnastics”! After 8 months of training, I felt that my nighttime cramps in my limbs (especially my legs) had stopped. I was treated for osteoporosis for many years. I drank a lot of calcium, Alpha-D3, but there were no positive results.

Perhaps the seizures were associated with other diseases, but, nevertheless, they stopped. Only one night did I experience a cramp in the thigh of my right leg. It was previously broken: a triple fracture of the tibia. I got up and did 20 minutes of breathing exercises. The pain has gone away.

Secondly, my vestibular apparatus has improved. When I started practicing, I could only do “Rolls” and “Steps” by holding onto the back of the chair with one hand. Now I do these exercises without support, and with my hands I add the “Riders” movement.

Third, after gymnastics my headaches stop. However, sometimes the pain may return after some time.

I have trouble bending my fingers into a fist (especially my ring fingers). That's why I added arm movements to Rolls and Steps. Due to many limb fractures, I do more exercises for my arms and legs.

Thank you very much again!

TAMARA ALEKSEEVNA SHUSHA (67 YEARS OLD, MOSCOW)

Once on the radio I heard that now the only student of A.N. Strelnikova Doctor M.N. Shchetinin will teach breathing exercises. I heard about this gymnastics a long time ago, back in 1974, when I was seriously ill. But at that time it was difficult to get through to Alexandra Nikolaevna Strelnikova; she was forbidden to receive treatment.

By June 2000, I was in a very serious condition. And I fell ill in 1957 - hypertension and hyperthyroidism. In 1974, she suffered from pneumonia with pleurisy and complications, rheumatism, myocardiosclerosis, and heart rhythm disturbances. I consulted with Professor V.E. Grechko and was diagnosed with diencephalic syndrome with frequent attacks.

Life went on, and illnesses increased. In 1988, the first and very serious one: atrial fibrillation. I ended up in the intensive care unit of the Botkin Hospital, where with great difficulty they brought me back to life. In the medical report, the diagnosis was: diencephalic syndrome, atrial fibrillation, paroxysmal tachycardia, angina pectoris, cardiosclerosis and ischemic heart disease.

In 1990, resuscitation again at hospital No. 50. In 1991, left-sided hemorrhage and hematoparesis. In 1997 - cardiopulmonary failure, chronic bronchitis, lungs filling with water - doctors could barely get out. But I can’t walk well, I’m out of breath, etc. In October 1999, my husband died, I took his death very hard and ended up in hospital No. 45 with a pre-heart attack condition.

She’s bent over, she’s grown old and she doesn’t want to live, everything around her has gone dark. I go to church, pray at home, and this is the only thing that keeps me alive - faith in God!

And then - this transmission. I started exercising, not the word “exercising” - barely moving and breathing. But she didn’t quit.

And here is the result: I walk without a cane, I walk for 2 hours a day, I walk without sitting!

In August I was able to go to the dacha. And once on the train I was seen by a friend who came to see me in the winter. She even screamed: “Tom, is that you?!” I answered: “Yes, me!” I began to ask what happened, why I became so much prettier. I told her about the classes, about M.N. Shchetinin, about the miracle that he brings to people. She bought the book, but still doesn’t have the willpower to start studying.

I am grateful to Mikhail Nikolaevich for his kind heart, for his attitude towards us, sick people.

VICTORIA DMITRIEVNA ROMASHOVA (72 YEARS OLD, MOSCOW)

A 72-year-old pensioner addresses you with words of gratitude. I have a “bouquet” of age-related ailments: angina pectoris, hypertension (group II disabled), etc. In the last six months, the spine (osteochondrosis), inflammation of the knee and ankle joints began to torment me the most. Walking in pain takes your breath away.

But I was lucky. On March 23, I managed to attend your lecture on breathing exercises by Strelnikova. There I signed up for your classes. And - lo and behold! The pain has subsided. True, at the beginning of classes it worsened. But my very qualified attending physician Elena Viktorovna Davydova and her experienced nurse Lidiya Georgievna Skopinova, who knew A.N. Strelnikov was advised to overcome the pain and continue his studies.

And indeed, by the end of this short course of your classes, the pain began to recede and soon completely disappeared. In addition, the blood pressure began to normalize. If previously it reached 180/100 in the morning, now after exercise it drops to 138/74. And progress is felt every day.

And all this thanks to you, thanks to Strelnikova’s breathing exercises.

ELZA PETROVNA KUZNETSOVA (62 YEARS OLD, LISKI, VORONEZH REGION)

Hello, dear Mikhail Nikolaevich!

On June 17, 1999, the article “Strelnikova’s Magic Wand” was published in Rural Life. From it I learned that Alexandra Nikolaevna’s file was not lost. And I have been familiar with her gymnastics since 1980, when I prescribed FiS for my son. At that time, he was diagnosed with such a condition that he could not even go near the military school. Only 2 exercises were published in the article. He increased his training to 2,000 inclinations per day and entered flight training. He flew in the Far East, now retired.

SVETLANA SATSUK (NALCHIK)

Dear Mikhail Nikolaevich!

In 1986, I fell ill with bronchial asthma and, on the advice of friends, turned to Alexandra Nikolaevna Strelnikova. In 1988, I underwent a course of treatment with breathing exercises. After completing the course of treatment, the number of attacks decreased sharply. A few months later the attacks stopped completely. To this day I don't think about asthma.

It’s joyful to think that there are people on earth who can and do help to forget about a serious illness.

ELENA POLUYANOVA (45 YEARS OLD, ALMA-ATA)

Dear Mikhail Nikolaevich!

I purchased your book. For 4 months with two friends, we have been doing your gymnastics 2 times a day for 64 breaths and movements (at work we lock the room for 15 minutes). Tatyana (47 years old) stopped having headaches. We are very pleased with our community, we get a boost of energy, and fatigue goes away!

ADMINISTRATION OF KINDERGARTEN No. 7 “THUMBLOWLINE” (ESSENTUKI)

Our kindergarten is a municipal special (correctional) educational institution for students and pupils with developmental disabilities (a compensatory kindergarten with priority implementation of qualified correction of deviations in the physical and mental development of pupils). The entire teaching staff has been using breathing exercises by A.N. for the past 7.5 years. Strelnikova in working with preschool children from 3 to 7 years old.

Teachers carry out this type of therapeutic gymnastics in combination with other therapeutic and recreational activities. The work being carried out has had a pronounced positive effect, as evidenced by the graph of the decrease in the incidence of children, for example, for 1997-1999. In total, 240 children were healed during this period.

Experience of our kindergarten in using this method of breathing exercises A.N. Strelnikova was repeatedly shown at methodological associations of teaching workers in Essentuki, where he received approval. Other kindergartens began to use it too.

PAVEL NIKOLAEVICH ALYMOV (32 YEARS OLD, MOSCOW)

At the time of writing this material, I am already 32 years old, I am married, and I practice law. Behind me are school, two institutes, various sports, in general, everything that can be accessible to any healthy person. I repeat, healthy. My repetition is due solely to the fact that my health was not inherent in me from birth, but was restored as a result of a meeting with Alexandra Nikolaevna Strelnikova.

In early childhood, at about 4 years old, I was diagnosed with bronchitis with an asthmatic component. Over time, the disease practically turned into asthma. Frequent coughing attacks, leading to suffocation, and bronchitis became my constant companions for years. As a result of this, I was not only deprived of the opportunity to lead a normal lifestyle, including playing sports, but I was also unable to attend preschool, and later I had to miss school.

My mother, Alymova Valentina Ivanovna, spent a lot of time, effort and money on my treatment. Everything has been tried, from so-called traditional medicine to homeopathic remedies and traditional medicine. Treatment in hospitals, taking homeopathic medicines and bee products gave a temporary result, affecting the attacks as a consequence of my disease, but not the cause of its occurrence. At that time we lived on Walter Ulbricht Street (now Novaya Peschanaya, next to the Sokol metro station). One of my mother’s friends told her that A.N. lived and taught breathing exercises on Tukhachevsky Street. Strelnikova. That’s how, at the age of eight, I was first brought by my mother to classes with this wonderful man. At that time, and it was 1979 or 1980, Strelnikova had already healed more than one thousand people (perhaps more).

I remember the maps that Alexandra Nikolaevna kept in books similar to accounting books. Such books contained the medical history of her patients, the dynamics during treatment, as well as reviews of the former patients themselves after recovery. In addition to treating asthmatic diseases with the help of her system of exercises, Alexandra Nikolaevna successfully provided voices for famous Soviet pop singers and dramatic actors. I remember that Strelnikova also said that by using her breathing exercises in boxing, athletes could go longer without breaks. Later, while practicing fencing, I further appreciated the possibilities of her exercises and the correctness of her statements.

So, I took a course of 10 lessons in her small apartment on the street. Tukhachevsky. During treatment with Strelnikova, I stopped taking any medications and during attacks I successfully coped with breathing exercises. After I stopped studying directly with Strelnikova, I did not stop my studies for several years, even after my illness was completely forgotten. Only at the age of 13, when I was already actively involved in sports and was not inferior to my friends in my physical development, I stopped breathing exercises. However, even after this, with the help of Strelnikova’s system, he repeatedly got rid of a runny nose without medication.

Since my first acquaintance with Alexandra Nikolaevna, 24 years have passed, of which 21 years have passed since attacks of illness completely left me. Over the past time, I have repeatedly remembered with gratitude this modest man, who, without exaggeration, successfully replaced entire medical clinics, centers, etc. for a huge number of people. with their large staff.

Not long ago I refreshed my memory of A.N.’s breathing system. Strelnikova, when he showed my friends some exercises for their son, who was sick, as I myself had been sick before. Having become interested, friends began to look for followers of A.N. Strelnikova. Imagine my surprise when I learned from my friends that with the tragic death of Alexandra Nikolaevna, the good that she brought to people did not stop.

In good memory of Alexandra Nikolaevna, I address these lines to Mikhail Nikolaevich Shchetinin, who is the only continuer of teaching the respiratory system according to A.N. Strelnikova. Having developed a set of previously available exercises, Mikhail Nikolaevich made it possible to bring healing to a large number of people affected not only by respiratory diseases, but also by other diseases, including urological ones. I would like to believe that M.N. Shchetinin will also prepare worthy students, thereby preserving the memory, and therefore life of the work of A.N. Strelnikova, and will benefit many people in need of healing.

With gratitude and respect - Pavel Alymov.

GALINA KALININA (33 YEARS OLD. S. KOROBCHEEVO, KOLOMENSKY DISTRICT, MOSCOW REGION)

Thank you very much for your work. It is impossible to tear yourself away from the book. Everything is very interesting. Every word is chewed, it probably couldn’t be simpler. You, like a kind nanny, take care of your pets.

When I did the warm-up exercise for the first time, it felt like my head was clearing up and my lungs were straightening. For many years I sang in the church choir and choir director. So, it seems to me that this gymnastics is completely related to prayer.

I think that if parents and children were involved in this, we would not have a single drug addict in Russia, much less a drunkard. And subsequently, a child, becoming an adult, who grew up on this gymnastics, would never swear, would never get into bad company.

This gymnastics seems to protect against everything bad and evil. Gives calm and peace to the soul. And most importantly - health!

ZINAIDA SERGEEVNA SEDENKOVA (72 YEARS OLD, YAROSLAVL)

Mikhail Nikolaevich, dear, glorious doctor and savior of my and many thousands of sick, infirm, beggars who learned this miraculous gymnastics of A.N. Strelnikova, whose holy work you continue with unquenchable energy, continuing to save from illness, destruction and death!

I bow before you and ask the Almighty to give you health, wisdom, patience, the gift of divine love and long years of active, creative life. Until the end of my days I will be grateful to you that you exist and continue the work of your teacher and mentor.

I was lucky enough to meet her on June 15, 1981 after a year of training with children who stutter and working on myself, because... the bouquet of my illnesses did not give me rest day or night (combined heart disease, stenosis and insufficiency of the mitral and aortic valve). According to the conclusion of the chief cardiologist of the regional hospital, Bella Mikhailovna Borisova, I cannot undergo any operations, but I have already done breathing exercises by A.N. Strelnikova, she approved and watched, blessing me.

Stomach ulcer, chronic cholecystitis, chronic bronchitis, kidneys often became inflamed, cardiac asthma began, often after a severe runny nose sinusitis, tracheitis, pneumonia began, 2 times a year she was in the hospital for a month or more, in 1976 she suffered from jaundice (serum hepatitis ), after a female operation (prolapse of the uterus after childbirth), 400 g of blood was infused from a sick woman (it was very difficult to obtain blood at that time, and the blood was of poor quality).

In 1980, after my mother’s funeral and nervous stress, blood sugar appeared, and the endocrinologist registered me for stage I diabetes mellitus (I took pills and diet food). A year later, they were removed from the register, the blood was normal (I had already been doing breathing exercises by A.N. Strelnikova for a year according to an article by Steve Shenkman from FiS magazine, I did it in the morning and in the evening).

Until May 1980, I felt like “wrap myself in a sheet and slowly crawl to the cemetery.” In 1981, I was offered a disability, which I refused, citing the fact that as long as the “candle” burns, I will be satisfied. The Almighty gave me a chance to survive thanks to breathing exercises by A.N. Strelnikova and spiritual awakening. Harmony of soul and body gives strength, energy, relieves tension, stress, improves brain function, heart function, gives vigor, normalizes temperature and blood pressure, cleanses the nose and lungs if you have a viral infection or cold, relieves tachycardia during; nervous overload. I do a lot of social work, I sleep little, and when I’m overloaded, I do breathing exercises more often. On May 20, 2003, it will be 23 years since I have been constantly doing this wonderful gymnastics.

At the Scientific Council of the USSR Ministry of Health on June 16, 1981, where I was lucky enough to be, see and hear not only Alexandra Nikolaevna, but also other members of the Academic Council, I had to answer many questions from Chairman V.N. Siluyanova. My answer was short and clear: “Until I die, I will do this miracle gymnastics.” Over the course of a year of training, I became convinced that she was my salvation and life. I believe in its effectiveness and healing from various ailments, it helps to cope with stressful situations in these turbulent times.

I turned 72 years old in May of this year. Feel; I feel pretty good. From my life during these 23 years of study, I have so many interesting cases that even a whole day is not enough to tell about them. I'll tell you just one case.

In January 1980, I visited my elderly parents living in the city of Tutaevo (43 km from Yaroslavl, accessible only by bus). The regular bus broke down, leaving only in 1.5 hours. Frost - minus 28°C, it is impossible to wait in such cold weather. I returned to my parents’ house, where the stove had just been turned on and the temperature in the house was +28°C. My father and I played his favorite checkers. 10 minutes before the last bus left, I got out and 500-600 meters before it I saw that it was already accelerating and was about to start. I had to run with the load in both hands.

I made it, the bus started moving, the people were like sardines in a barrel. Thank God, the bus is old, the doors have cracks - it blows, blows out snowflakes, and the core - as long as it has something to breathe. They gave up a place to sit, there are still gentlemen... Such a barking cough began that the passengers began to look at me more and more often, and I was very ashamed, I did not know how to stop it. What I knew from folk tricks was that I did everything to stop the attack, but no. She inhaled cold air, and her tonsils were completely removed after a rheumatic attack and heart complications in 1953. And the cold air went straight into the bronchi and lungs - everything, I think, caused inflammation. But suddenly a thought crossed my mind: try to breathe along Strelnikova! The door was thin, close to me, there was enough fresh air.

Sitting on the sofa, she bowed her head, her hands were on her knees. People are standing, no one is looking at me. And I started sniffling, bending my finger after every figure eight (in June, i.e., after a month of training, I was already breathing 12x8 without rest). And then I, too, was breathing at 96, the coughing attack stopped, a break of 1-2 seconds and again 96. I don’t know how many such series of 96 I did, but for 45 minutes before the end of the trip I was breathing and there were no more attacks. I came home - I don’t cough, went to bed - I don’t cough, did breathing exercises in the morning - I don’t cough. I was surprised by such a miracle and managed without tracheitis, bronchitis and pneumonia...

Now a little from the practice of my work as a speech therapist with children who stutter. From May 1989, after retiring, she continued to work with a group of weakened children aged 5 and 6 years until May 2000. The children were different, and the results were different. In prosperous families, where parents behaved conscientiously and with all seriousness and responsibility, the results are positive. I want to talk about 3 children and their parents.

Vova Novikov, born in 1984, was admitted to the speech therapy group in June 1987 with a diagnosis of logoneurosis of neurotic etiology, grade II adenoids. Conclusion of the ENT doctor: an operation to remove the adenoids was scheduled for the fall of 1987. The parents were very responsible about their son’s treatment, especially his mother Irina Borisovna. Having learned Strelnikova’s breathing exercises, they worked with the boy at home on Saturday and Sunday and continued hardening procedures, working in contact with us. The boy's adenoids resolved, he began to breathe well through his nose, became somatically stronger, and no surgery was required.

While teaching children, I often told the children about this boy; during the winter holidays of 2000, I asked Vova to come visit us. He came with his mother, and everyone heard that his nose was breathing perfectly, there was no surgery and there was no stuttering either. The speech is clear. On March 2 of this year, I called my home phone to find out more about him, talked to my father, because... Vova...serves in the army. Speech is clear, there was no relapse, he graduated from the Yaroslavl Chemical-Mechanical College. He goes in for sports, remembers gymnastics, but doesn’t always do it.

Artem Sorokin, born in 1981, was admitted to a speech therapy group with a diagnosis of congenital heart disease, neurosis-like stuttering (severe), and general speech underdevelopment of the 3rd level. I was in a speech therapy group for 3 years... I grew up and developed in a dysfunctional family, my father... often abused alcohol, caused scandals and pogroms. After the divorce, the situation in the family improved, the mother devoted herself entirely to her son. Together with him I did gymnastics using the Strelnikova method and hardening. When passing the commission before entering the 1st grade of school, doctors did not find a heart defect, and the boy was removed from the register. The boy has become physically stronger, his speech has improved, and he is prepared for school. Unfortunately, I don’t know Artem’s future fate.

Igor Sazanov, born in 1976, was admitted to the speech therapy group on September 1, 1981 with a diagnosis of clonotonic stuttering, severe form, muscle cramps in the articulatory-respiratory muscles. I was in a speech therapy group for 2 years. Somatically weakened, he was sick every month - acute respiratory infections, acute respiratory viral infections, bronchitis, tonsillitis, even in the summer months.

During the school year, I did not miss a single day due to illness, I practiced breathing exercises with desire, at home too. The conversation with Igor’s father took place on June 17, 1986. He entered the 4th grade with good grades, his speech was clear, and his pronunciation was normal. He does breathing exercises.

I thank you for everything and praise you. Now I work in church with sick elderly and young people who do not want to get sick and swallow pills. Before the service, I tell them and read examples from your book, and during the 15-minute breaks everyone goes into another room where the windows are open, and I train them in proper breathing. At the request of the students, I ordered 25 copies of your book.

I will be waiting for your next book.

Goodbye. I hug you and bow deeply.

ELENA EVGENIEVNA TSEDILINA (TORONTO, CANADA)

Dear Mikhail Nikolaevich! I would like to thank you for the wonderful book you wrote about Strelnikova’s breathing exercises. I live in Toronto, I received the book from my friend T.N. Sobolev. I received it in September 2001 and started studying. Before this, a year ago, I practiced training with a straw through water using the Buteyko-Frolov method for 4 months. We managed to extend the pause from 8 to 25 seconds, but in general these exercises did not help me. Your book is very well written, it is kind, like the author - this is clearly visible, and it is very easy to study from it.

I started everything according to the book, counting by 4, changing the corners in the room - I turned sequentially from the first corner, then by 8 and now by 16. The first two weeks I had very severe pain - my legs, lower back, neck. Then for 2 weeks almost everything calmed down and it was very cool. There was energy, a lot of ideas on what to do (I haven’t worked here for 4 years, I have a disability). Before that - 40 years of experience in science. There are many diseases, but the main background is degeneration of intervertebral discs with constant pain (less, more), exacerbations. Here it is also called osteoarthritis.

This good condition lasted for about 2 weeks, and then again there was a streak of exacerbations. I continued to do the exercises, and gradually my condition improved. In 5 months I have made great progress: the pain is very slight, I move my neck and body much more freely, I walk without a stick, I almost don’t feel my heart.

My set of exercises, which I did for 20 years, did not give such results. I did and do a lot of things now (a little with dumbbells, a cold shower, fasting, walking every day), but there was no such result. We do these exercises with my grandson (14 years old), but, unfortunately, with him only 2-3 times a week. Each time his breathing changes during the exercises (30 minutes) - sharp and loud is replaced by more or less normal towards the end. His nasopharynx is always stuffy, at first there is sputum coming out (allergic asthma), and then everything improves.

Once again, let me thank you for your work. It’s great that you wrote a book with a technique and gave it to people. Living in Moscow, I heard about this gymnastics many years ago, but, unfortunately, I did not know the technique.

Thank you. Be healthy and happy!

TATYANA DNEPROVSKAYA (STUDENT OF THE VOCAL FACULTY OF THE RUSSIAN GNESSIN ACADEMY OF MUSIC)

Since childhood I wanted to become a singer. And even after receiving a musical education (music school, conducting and choral department), I understood that in addition to traditional voice production, there was something else that would help remove all obstacles and unpleasant sensations and allow the voice to sound light and free.

And then one day I saw a book by M.N. Shchetinin “Strelnikova’s Breathing Gymnastics” and - oh eureka! - I found what I was looking for for so long. I read the book in one sitting and immediately started studying on my own. This went on for 6-7 months. And although I did not do the exercises with absolute technical precision, after a month I felt positive changes.

As you know, there is no limit to perfection, and to make sure of this once again, I found Mikhail Nikolaevich’s phone number and began going to classes. It came as a shock to me that the Strelnikova Center is a tiny apartment. It even became a shame that some mediocre doctors have luxurious clinics, but the authorities cannot allocate premises for practicing unique gymnastics, which restored health to tens of thousands, and maybe millions of people. So much for caring about the health of the nation.

I went to see Mikhail Nikolaevich with a diagnosis of incomplete closure of the vocal cords. This meant that my upper register did not sound. I started training my voice. The result was not long in coming - inner freedom appeared, the range expanded, the voice began to sound smooth and - lo and behold! - top notes appeared.

It’s amazing that with the help of breathing and special sound exercises, amazing changes occur in the voice. At the same time, you don’t have to think about where to direct the sound, how to sing “into a mask,” how and where to take your breath. But all these terms used by vocal teachers only interfere and create additional inconvenience for beginning singers.

In general, it is very strange to me that Strelnikova’s gymnastics are not used in music universities. If it were used (only correctly, because during this time my friends, actors and musicians, showed me so many options that it becomes creepy), then every year wonderful singers would emerge from the walls of conservatories and schools. It is no coincidence that this national Russian gymnastics is performed in the largest opera houses in the world!

In addition to the improvement of the voice (friends say that even the speaking voice has changed a lot), lightness appeared throughout the body, and my main culprit for the “non-sounding” upper register - osteochondrosis of the cervicothoracic spine (and this is in my 20s!) - disappeared and more than me doesn't bother me. My neck is free, my spine is supported in the form of a so-called muscle corset. It turns out that walking with straightened shoulders is comfortable and pleasant!

Now I have been doing gymnastics for 3 years with joy and ecstasy, because I understand: if I follow all the recommendations, then all my achievements will only multiply.

Do breathing exercises with persistence and pleasure, and it will definitely give you health,

joy and beauty, because the salvation of drowning people is the work of the drowning people themselves.

P.S. Many thanks to Mikhail Nikolaevich for his talent, kindness and patience.

YURY VASILIEVICH METLEV (55 YEARS OLD, OMSK REGION)

Strelnikova’s breathing exercises are familiar to me firsthand. For half a month I trained in Moscow at the Respiratory Gymnastics Center named after. A.N. Strelnikova" under the guidance of the talented doctor Mikhail Nikolaevich Shchetinin, the only student and assistant of Alexandra Nikolaevna Strelnikova.

I worked at school as a physical education teacher for many years. I worked in a sports school, I have many years of experience working in health groups and various health sections. It seemed like I knew a lot, but Strelnikova’s breathing exercises shocked me. During the classes I began to feel great. The body was filled with energy and strength, the posture became straighter, the gait became more mobile. The lethargy in the arms and legs has disappeared, I want to run, dance, do something, create!

With each subsequent lesson, I felt a new surge of life-giving forces, the appearance of vigor, and an improvement in my mood. How can you breathe after this gymnastics! Breathing is light and free, it feels like every cell of your body is breathing.

The mood is high, the head is bright, thoughts are joyful. Only those who deal with it will understand me. How can I convey in words the feelings that overwhelmed the people studying with me? How can one understand the state of a girl who cried with joy at the fact that for the first time she spoke freely at a treatment session with Mikhail Nikolaevich, without any tension or fear (and she had a severe degree of stuttering).

The doctor’s sensitive attitude towards patients, his kindness, his optimism instills in every patient confidence in recovery. During his classes, he literally charges everyone with his energy. He is not just a doctor, he is a Teacher and, precisely, with a capital T.

Strelnikova’s gymnastics are called fantastic, miraculous, unique. This is a priceless gift that could only be given by a person who sincerely loves his people and wants to see this people healthy and happy. Alexandra Nikolaevna Strelnikova did it!

As a teacher, I am convinced that Strelnikov gymnastics is ideal for general education and sports schools, children's and youth sports and recreational sections and kindergartens. It should be done like morning exercises right at school at your desk before classes and in the middle of the lesson (sniff your nose for a few minutes). And then the assimilation of new material will be much better.

This is especially important for primary school students. “We wrote, we wrote - our fingers were tired!” And do the first Strelnikov gymnastics exercise “Palms” with the children while sitting at the table. After playing Strelnikov style with your children for just a few minutes, you will see how effective it is. I advise teachers: learn to do this gymnastics yourself - it will come in handy for you too, teach your children - they will be less likely to miss lessons.

Learn to do it right! This is your health. This is our health. This is the health of the Russian people.

E.V. FOUTH (THIRD YEAR GRADUATE STUDENT IN THE DEPARTMENT OF OBSTETRICS AND GYNECOLOGY)

Despite breastfeeding the child during the first year of life, as well as decent medical care for the child, I was faced with the fact that at 2.5 years old the child began to suffer from ARVI at intervals of 2 times a month. Over time, a lot of other diseases have appeared that I would not like to list. Let me just say that the most unpleasant thing that happened was the stuttering that developed at the age of 3.5 years. It should be noted that by the age of 5, negative psycho-emotional character traits began to appear against the background of stuttering. Having undergone numerous courses of treatment from psychologists and speech therapists and having almost lost hope of a cure, by chance I turned to M.N. Shchetinin.

My gratitude to Mikhail Nikolaevich knows no bounds! After 5 lessons, the child began to have a desire to respond with words, and not with head movements; after 10 lessons, the child began to try to speak; after 24 lessons, he began to respond adequately, laugh, and speak, stuttering a little. After 48 lessons I stopped stuttering! Over the course of 8 months (with 3 lessons per month), which we devoted to consolidating the results obtained, the child suffered from acute respiratory viral infection 2 times in a mild form (maximum temperature 37.1°C for 1 day).

Due to the characteristics of the child at that time, I had to study with him. I was very happy, because the sensations that arise after 2000 breaths in Strelnikov gymnastics, taught by M.N. Shchetinin, can be compared to the state of a person when he slept well and won the lottery.

As a person with a higher medical education, I constantly ask myself the question, why does Mikhail Nikolaevich have such good results?

I assume that due to the rhythmic, balanced work of the diaphragm, which participates in the act of breathing, the tissues and organs of the abdominal cavity are indirectly involved in the work. Because of this, intra-abdominal pressure changes, affecting the normal functioning of body systems, the muscles of the pelvic diaphragm are stimulated and strengthened, which leads to an acceleration of the fight against pathology of the genitourinary system and gastrointestinal tract. It must be remembered that all this happens with increased oxygen consumption by the body.

In the end, I would like to say the warmest words of gratitude that come from a mother who faced great misfortune, from a patient who quit smoking after 10 years of experience, from a doctor who had the opportunity to see the complete recovery of people with various pathologies in an incredibly effective way.

LYUDMILA MAMAEVA (MOSCOW)

Dear Mikhail Nikolaevich!

Thank you so much for restoring my health, for giving me the opportunity to give birth thanks to Strelnikova’s gymnastics. And now I am very happy, because my daughter is already 2 years old, and my family has already forgotten that I once suffocated from asthmatic attacks.

Now I’ll try to tell you in order. After the birth of my first child, I was not in good health, and my mother had a bunch of different health problems. There were terrible headaches (which, as it turned out later, are called migraines with partial loss of vision), vegetative-vascular dystonia, osteochondrosis, chronic hyperplastic rhinosinusitis, allergies, gynecological problems.

My asthma started with an allergy, I had a terrible condition - my nose couldn’t breathe, while it was leaking, my eyes were watering. I tried all known antihistamines, but they only helped for a short time, and then it all started all over again. And then one night I woke up from an attack, but at that time I still didn’t know what it was. The attacks began to recur every night. I went to the hospital. I visited both allergists and pulmonologists, did allergy tests, tried to avoid contact with allergens, took pills, took drops, sprayed sprays, but all to no avail.

When I was tested for external respiration, the doctor diagnosed me with bronchial asthma. And he prescribed treatment: Intal Plus, Teopec, Zyrtec. Yes, inhalers relieved the attack. At first one dose was enough, then I had to spray it twice, but my nose still couldn’t breathe. The condition was terrible. There were already attacks in the morning, during the day, and at night. They started when traveling on the subway and from strong odors. I tried to be treated with homeopathy, but realized that it did not help me.

And then I started to think that I needed something different. But what? I knew about Strelnikova’s gymnastics from my mother-in-law, who once did it, because... she had chronic bronchitis. She underwent 5 operations and said that before and after the operations she does gymnastics (those exercises that she can) and it helps her a lot. She said that she saw people die from pulmonary failure after surgery. At that time, my mother-in-law lived in Kyrgyzstan. She sent us a book about Strelnikova’s gymnastics for my husband, because... he practically couldn’t breathe through his nose - he had polyps. But no one read the book then; it seemed impossible to recover from anything with some kind of breathing exercises.

And when my mother-in-law arrived in Russia, she asked me to return the book to her. Our life developed in such a way that we often moved from place to place, and I thought that she got lost during the moves. But since my mother-in-law constantly asked about it (she had forgotten some exercises), I decided to look in bookstores for something about this gymnastics. I found a book by Mikhail Nikolaevich in Biblio-Globus and almost at the same time I found that old book at home, which I returned to her. And Mikhail Nikolaevich’s book was still lying with me. And I remembered it, read it and realized that this was exactly what I needed.

I started doing gymnastics, exercise after exercise - the whole complex. I felt somehow better. I decided to take it seriously. I found out Mikhail Nikolaevich’s phone number by calling the editorial office.

I started studying in a group, it was, of course, difficult, but after just a few lessons I was able to stop the attack with the help of gymnastics. I took 15 lessons from Mikhail Nikolaevich and already completely managed without Intal. But the whistling (wheezing) remained, the nose was still breathing with difficulty. And I took 15 more classes. Improvements came with each session. The fear of a new attack disappeared (I finally stopped carrying an inhaler with me everywhere) and my headaches and lower back pain, which tormented me even before asthma.

I also brought my daughter, who also had practically no breathing in her nose (she had adenoids), frequent colds, and she suffered from pneumonia twice. My daughter completed a course of treatment, and we began to regularly study at home 2 times a day, morning and evening. As a result, I didn’t go to the hospital with her anymore. If she got sick, we brought down the temperature with gymnastics, and treated a runny nose and cough with gymnastics. It's just a miracle, no one believed it.

When my main illness, for which I turned to Mikhail Nikolaevich, subsided, I decided to start doing a urological gymnastics complex. My menstrual cycle was disrupted and I had very severe pain before menstruation.

And the most important thing: we had lived with my husband (by that time) for 12 years, and after our daughter was born, we had no more children. When I wanted to have a second child, the doctors, after an examination, said that I had a multifollicular ovary, hormonal disorders, and that because of this I would no longer have children. And if I still want to have more children, then I will need to be treated with hormones for a long time. But then I decided: okay, I won’t undergo treatment, I have one child, let it be one.

But then I started doing the urological complex, and my pain before menstruation disappeared, my cycle returned to normal. And after a while I became pregnant. And now my youngest daughter is already 2 years old, and none of the doctors believes me that apart from Strelnikova’s breathing exercises, I have not been treated with anything else.

But this is the honest truth. And I am very happy that I was able to overcome asthma, and even give birth to a child. Many, many thanks, Mikhail Nikolaevich, for existing and for helping people regain their health and gain confidence in their own abilities.

VLADIMIR NIKOLAEVICH DOROKHOV (53 YEARS OLD, MOSCOW)

At the age of 23, I developed an allergy - severe itching and swelling of the mucous membranes of the eyes, nose, and palate. The doctors at that time could not tell me anything intelligible, and I stopped contacting them about this.

As a career officer, I served in regions with different natural conditions. The range of allergens expanded, and in 1989, in June, attacks of suffocation began, accompanied by gurgling and wheezing in the lungs. The doctors made the diagnosis quickly and without hesitation - an exacerbation of chronic bronchitis, which, in general, I had not suffered from. This diagnosis was confirmed annually until his transfer to the reserve in 1996.

Particularly long and severe exacerbations occurred in the autumn, in damp weather. I quickly realized that this was not bronchitis, and began to look for a way out. At first, I stopped attacks of suffocation, which happened mainly at night, with cold baths, dousing myself with cold water in the morning and evening. For 3 years, this technique saved me, and there was even hope for recovery. Then the situation worsened, and allergies to house dust, wool and other irritants appeared. I became a typical asthmatic and a regular user of the Astmopent inhaler.

In December 1996, in connection with my dismissal from military service, I passed a military medical commission in the pulmonology department of the hospital of the Moscow Military District. Although at that time there were no external manifestations of the disease, bronchoscopy showed deformation of the bronchial orifices, and based on the examination, a diagnosis of bronchial asthma was made. With this diagnosis and wishes for success in my new capacity, I retired to the reserve under the supervision of doctors at the garrison clinic.

In the fall of 1997, the condition worsened sharply, attacks of suffocation were repeated more and more often, and the ability to work was almost completely lost. I already knew that constantly using an inhaler was harmful, I didn’t rely on medicine, but I still went to the clinic. I was pleasantly surprised by the human concern with which the therapist treated me. I refused hospitalization because I saw and knew how and with what they treat asthmatics in the hospital. I was prescribed a course of aminophylline intravenously, daily for 10 days. The doctor strongly recommended that I contact Dr. Mikhail Nikolaevich Shchetinin, for which I am eternally grateful to her. Her words sounded confident that he would cure me, and I followed her advice.

The treatment turned out to be surprisingly effective. Improvement was felt after the first session of breathing exercises. After the fourth, the asthma attacks disappeared, and I stopped the aminophylline course halfway through. Since the beginning of the gymnastics sessions I have not used the inhaler even once.

After the eighth session, sputum production practically stopped, but the next day I fell ill with the flu. Severe runny nose, headache. Despite this, I continued to do breathing exercises. In 3-4 days, the signs of flu disappeared, leaving only a complication in the form of mild bronchitis, which disappeared after the 12th session - a month after the start of treatment.

Soon, a week later, I had to work in a very dusty, unventilated room, and the dust was from sawing chipboard, to which I had a strong allergic reaction. This time it was not there, and, in general, the manifestations of allergies stopped.

Of course, a month and a half is not a long time to draw conclusions, but, of course, it is obvious that Strelnikova’s breathing exercises are extremely effective when applied. The only problem is that its use should be regular and constant, which is not acceptable for every average patient with his “pill” psychology.

In January 2004, I called V.N. Dorokhov and asked about his well-being. Currently, his health has improved significantly, despite the fact that he does not do gymnastics regularly, but only during periods of exacerbation. “If I did gymnastics every day,” Vladimir Nikolaevich told me, “there would be no problems at all... But, alas, our Russian laziness!..”

LYUDMILA MATVEEVNA KIRINA

From a letter from patient M.N. Shchetinina to the editor:

Illnesses have haunted me since the moment of birth. When I was born, my legs were bent behind my head (a freak girl was born), and they could not be straightened. In early childhood, waking up at night, I was afraid to see fireballs flying at my face. Over the course of my life, I have been given so many diagnoses, I can’t count them all! But the love, care of loved ones and my desire to be healthy helped me cope with illnesses. However, after misfortunes in the family (loss of parents, brothers, husband), they returned with a vengeance. At the age of fifty she was placed on disability without the right to work, because... the brain vessels had scars (examination at the Burdenko Institute of Neurosurgery). In 1999, the only son died...

Depression, killing melancholy, and the threat of blindness led me to Dr. Mikhail Nikolaevich Shchetinin, who helped me master Strelnikova’s breathing exercises. In the spring I went to the village, to an old house - a gift from my late husband. There, after a nervous overstrain, my left leg began to hurt. The volume of the leg doubled and it turned red. The skin became inflamed from the foot to the knee, it itched, and soon an ulcer appeared, which festered and smelled bad. The ulcer grew larger, the pain intensified and made it impossible to sleep. At night I started doing breathing exercises. The pain subsided and I fell asleep.

The emergency doctor said it was a trophic ulcer and would last for a long time. Soon the ulcer spread and already resembled the size of a chicken egg.

Every morning I began to go to the river and there, completely naked, I breathed according to Strelnikova for 2 hours, doing 4 complexes. After each complex, I dived into the water and then breathed again. The pain went away. I washed my leg with hydrogen peroxide, furatsilin, potassium permanganate, applied plantain all the time (I didn’t buy ointment), and breathed again...

All around there was air, sun, water, greenery, birds, fish swam to the very shore. The pain completely went away. All this filled my soul with some kind of light, joy and gratitude. When I came home, I immediately fell asleep. Back then I ate mostly vegetables and herbs from the garden.

Gradually the size of the ulcer decreased, only clear liquid was released from it. After two and a half months, the ulcer healed completely.

Mikhail Nikolaevich Shchetinin

Shchetinin Mikhail Breathing gymnastics by Strelnikova

PREFACE

Strelnikova’s breathing exercises, a unique healing method created several decades ago and which has already cured more than one thousand sick people, is finally becoming available to everyone who wants to master and apply it. Because the book that we bring to your attention is a real self-instruction manual, where for the first time everything you need to know for self-study using the Strelnikova method is described in detail.

Unfortunately, Alexandra Nikolaevna herself did not have time to write this book. The closest person to her in the last years of her life was Mikhail Shchetinin - first a patient whom she cured of chronic rhinitis, bronchitis and allergies, then a student, assistant and creative heir. The editors approached him with a proposal to describe in detail A.N.’s methodology. Strelnikova, in order to introduce our readers to her almost first-hand and protect them from unscrupulous popularizers and amateur healers. However, Mikhail Nikolaevich went further: he not only generously shared all his accumulated experience in applying Strelnikova’s method in practice, but literally piece by piece he collected information about the difficult fate of Alexandra Nikolaevna, about her family, and about the history of the creation of breathing exercises. And we hope that you will appreciate his work.

So, you are holding in your hands a book that you are sure will help you and your loved ones improve their health. But do not rush to start studying; first, carefully read the book to the end. Then once again study chapter two, “Let’s get started,” and the section corresponding to your illness from chapter three, “If you are already sick...” or chapter four, “Voice production,” if you suffer from an occupational disease associated with loss of voice, or simply want have a beautiful sonorous voice. And only after this preparation, start training.

And we can only wish you success in mastering Strelnikova’s breathing exercises and good health.

Alla KASATKINA, book editor

Dedicated to my teacher

Alexandra Nikolaevna Strelnikova

As a child, I suffered a severe injury to my nose, and for many years my nose was practically unable to breathe. Three operations did not give the desired result. At the Research Institute of Ear, Nose and Throat at the Botkin Hospital they suggested a fourth option: to chisel the posterior parts of the nasal septum (since it was strongly curved). The day of the operation had already been set, but... my inner voice told me: “Don’t go, don’t do it - it won’t help!”

And since there were several cases in my life that were “materially” impossible to explain, I did not go for the fourth operation. But only a few years later I realized that it was not necessary to do the previous three. Having already become a physician, I learned that the nasal mucosa is a vast area of ​​receptors that provide reflex communication between the nasal cavity and almost all organs.

So, having refused the operation, it was impossible to sit idly by. The diagnosis of “bronchitis with asthmatic components” had already begun to manifest itself in full force: attacks of suffocation appeared at night, becoming more frequent and prolonged. And I started looking for a remedy that would make me healthy. I began to actively engage in traditional breathing exercises, recommended for therapeutic purposes for bronchitis and bronchial asthma. But month after month passed, and nasal breathing did not recover (from acupressure of the maxillary sinuses and drawing salt water into each nostril in turn, mucus was produced at an accelerated pace, and I had to change several handkerchiefs a day). In addition to the fact that I could not breathe through my nose, I spoke almost in a whisper: a singing nodule the size of a dry pea had formed on one vocal cord, and the other ligament was completely paralyzed.

In this state, suffocating and voiceless, I ended up in the Bolshoi Theater clinic, where the best specialists in diseases of the vocal apparatus work. They began to treat me diligently. But neither physiotherapeutic procedures nor repeated infusions of hydrocortisone into the vocal cords improved my voice. And then one day, after treating me for more than three months, the doctor could not stand it and, when the nurse left the office, she said in a quick confidential whisper: “Young man, you follow my instructions so conscientiously that I really feel embarrassed for not I can help you with nothing...

Here is the phone number of a very famous voice teacher. Her last name is Strelnikova, try to get to her. If she doesn’t help you, then no one will!”

So I found myself in a small apartment on Tukhachevsky Street and met Alexandra Nikolaevna Strelnikova.

After a month of regular breathing exercises using her method, my nose finally began to breathe and the shortness of breath stopped. I must say that from the very first lessons Alexandra Nikolaevna began to make very strict demands on me, achieving perfect execution of the exercises in the smallest detail. And she did the impossible. Not only was nasal breathing completely restored with the help of breathing exercises, but a voice was gained - a singing voice! I was then studying at the directing department of the Institute of Culture. The voice was my profession.

It just so happened that, having healed myself, I began to help Alexandra Nikolaevna in her work. And, as it turned out, successfully. The desire to help sick people, just like I was just recently, forced me to move away from directing.

Alexandra Nikolaevna immediately made a “bet” on me as her student. Twenty years have passed since then. Over the years, thousands of people with a variety of diseases have passed through my hands. Most of them managed to help. After all, the effectiveness of our breathing exercises is truly miraculous. And I am glad that now, thanks to this book, the Strelnikova method can be mastered by anyone who believes in its healing power. I just want to warn you: in order for the exercises to be beneficial, you must strictly follow the description of the exercises, focusing special attention on the combination of breathing and movements. Be patient, diligent, and Strelnikova’s breathing exercises will definitely give you health.

Chapter One HOW IT HAPPENED

At 77 years old, Alexandra Nikolaevna Strelnikova was an absolutely healthy woman. She did not know what osteochondrosis, hypertension, and heart weakness were. However, she knew what severe heart pain was. After all, the first heart attack that Strelnikova stopped with her gymnastics was her own...

START

Alexandra Nikolaevna never told anyone about her youth. I avoided touching on this topic, as if I was afraid of something. And even I, her only student and assistant, knew almost nothing about the first half of her life. So... individual episodes from childhood and youth spent in the Far East.

And six years after the tragic death of my mentor, I was found in Moscow by a woman who conveyed news from Nina Nikolaevna Strelnikova, Alexandra Nikolaevna’s sister, the third of the Strelnikov sisters, whose existence I did not even suspect. At a very old age, she now lives in Australia, practically immobilized, sick with a serious incurable disease. For more than 60 years, Nina Nikolaevna tried to find her mother and sisters. After the death of Alexandra Nikolaevna, I read about Strelnikova’s breathing exercises in one of the Russian newspapers, where, fortunately, my address and even telephone number were indicated.

The only survivor of the three sisters, Nina Nikolaevna wrote to me about what Alexandra Nikolaevna never had time to tell me.

Their father, Nikolai Dmitrievich Strelnikov, was a handsome man, older than his wife, Alexandra Severovna. She was 17, and he was 37, when they met at Davydov’s singing lessons... Mom, as Nina Nikolaevna writes, ran away from school, and they came to their parents, having already gotten married.

The summer of 1919 found Alexandra Severovna and her three daughters, Alexandra, Nina and Tatyana, in Vladivostok, where they were carried by a revolutionary storm. Alexandra Severovna’s sister Lydia and her husband also moved here to escape the Red Terror. And the girls last saw the head of the family, Nikolai Dmitrievich, at Zima station. Nina Nikolaevna could not tell me anything more about his further fate. All that remains in her memory is that her father played a lot with his daughters, loved to put them on his shoulders...

In 1924, Lidia Severovna and her husband left for Harbin, taking with them Nina, a very weak girl, to help Alexandra Severovna support her family. Since then, Nina Nikolaevna no longer saw her mother and sisters.

“But I was once going to swim across the Amur!” - Alexandra Nikolaevna once told me (she was an excellent swimmer all her life, and in her youth she was even the champion of Novosibirsk).

Now, several years after her death, I found out...

A unique Russian technique that has no analogues in world medicine is Strelnikovsky breathing exercises: restores impaired nasal breathing; cures stuttering and diseases of the vocal apparatus; highly effective in the treatment of diseases of the bronchopulmonary system; relieves pain in the heart, eliminates vascular spasm; strengthens the musculoskeletal system; helps with diseases of the gastrointestinal tract and genitourinary system. In this book you will get acquainted with exactly those exercises that have already saved the lives of many people and are now helping to fight diseases. Breathe like Strelnikov - and maintain youth, health and beauty! Second edition. Revised and expanded.

“You need to attack the disease, not defend yourself!” (the most popular questions from listeners at the lectures of Mikhail Nikolaevich Shchetinin)

Strelnikova’s miraculous set of exercises is gaining ever wider popular popularity. But those who first heard about a unique method of healing have many questions. Here are some of the most frequently asked questions that listeners ask at Mikhail Shchetinin’s lectures.

What diseases does Strelnikova’s gymnastics help with?

Breathing gymnastics A.N. Strelnikova is a method of complex effects on the entire body as a whole. It helps with a number of diseases. Since breathing is the most important function of the human body, with which all metabolic processes are associated (a person can live without food for several weeks, and without air for several minutes), saturating the body with oxygen activates the work of almost all internal organs, thereby helping the body resist a number of diseases .

For example, gymnastics strengthens the heart. Let me remind you that the size of an adult’s heart is approximately equal to the size of his fist, and the weight ranges from 250 to 350 grams, and the weight of the heart in women is 10–15% less than the weight of the heart in men. At rest, it pumps 4 to 5 liters of blood per minute. Strelnikovsky breathing exercises increase blood flow to the muscles. As a result of its regular implementation, capillaries increase and lengthen (according to capillaroscopy). As a result, blood supply to all organs and tissues of the human body improves. That is why this technique is so necessary for people suffering from cardiovascular diseases.

IT IS IMPORTANT TO KNOW!

Strelnikovsky breathing exercises increase blood flow to the muscles, improving blood supply to all organs and tissues.

Strelnikov exercises not only expand the coronary vessels of the heart. While performing breathing exercises in gymnastics A.N. Strelnikov’s blood is actively saturated with oxygen and the blood flow seems to “polish” the vessels from the inside. Thus, regular performance of Strelnikov breathing exercises not only strengthens the heart muscle, but also renews blood vessels, which is very important for diseases such as hypertension, vegetative-vascular dystonia and atherosclerosis.

Well-known medications that help to dilate blood vessels have an unstable therapeutic effect, act for a short time and in most cases have undesirable side effects. In this regard, I would like to recall the words of the famous American clinician Michael Oppenheim: “Aspirin relieves acute pain for a couple of hours. Cough medicines do not cure coughs, they only suppress them. Antihistamines do not cure allergies, they only relieve the severity of the attack. Cortisone makes almost everything easier, but it doesn’t cure anything... Therefore, ask yourself more often: “Do I really need this?”

Practice also shows: by breathing like Strelnikova, you will do any work around the house and at your dacha faster, with better quality and with less physical effort.

In addition, Strelnikovskaya breathing exercises have a pronounced analgesic effect. We overexerted ourselves, our arm, leg, neck, lower back, head hurt... We breathed like Strelnikov for 10-15 minutes, and in the vast majority of cases it becomes much easier. Even a severe headache becomes dull and gradually disappears.

Breathing exercises, which involve intense inhalation, create a kind of dominant in the cerebral cortex, which suppresses all other sources of excitation. Therefore, our gymnastics serves as an excellent means of relaxation (relaxation). Patients who attend my treatment sessions, as a rule, do not have a single extraneous thought in their heads, and this is relaxation. How many times have my patients told me: “Today I was so tired at work - I thought I wouldn’t get to you... But after your session it became so easy - as if I hadn’t worked!”

IT IS IMPORTANT TO KNOW!

Strelnikovsky breathing exercises have a pronounced analgesic effect.

But with any other gymnastics the opposite happens! That is why, in my sessions, patients usually take more than 2000 breaths and movements. And no shortness of breath, no fatigue... The so-called muscular joy appears - and you want to continue again and again.

How does Strelnikova’s gymnastics differ from other breathing techniques?

The main difference between our gymnastics and all existing ones is that it is the only one of all that trains only inhalation! Moreover, an unusual inhale - noisy, short, active... Like an injection, like a blow from a whip, like a shot from a pistol!.. In Strelnikovskaya gymnastics there is a cult of inhalation! It is forbidden to even think about exhalation.

No wonder Alexandra Nikolaevna liked to say: “You need to attack the disease, not defend yourself!”

What is the mechanism of action of Strelnikovsky gymnastics?

A short, noisy inhalation through the nose goes to the maximum depth of the lungs. When you inhale, the lungs expand. Due to this, the vital capacity of the lungs (VC) increases. The uniformity of ventilation and gas exchange in the lungs improve.

With a noisy short “Strelnikov breath”, the lungs are filled with air instantly from bottom to top. During Strelnikovsky breathing exercises, there is an active flow of blood to all internal organs, and they are “recharged”. And if some organ is acting up, then over time it begins to work much better.

The outstanding Soviet and Russian physiologist, academician of the Russian Academy of Medical Sciences, Honored Scientist of the Russian Federation, Doctor of Medical Sciences, Professor Nikolai Aleksandrovich Agadzhanyan wrote superbly about the mechanism of the therapeutic effect of Strelnikovsky gymnastics in one of his books.

Academician of the Russian Academy of Medical Sciences, Honored Scientist of the Russian Federation, Doctor of Medical Sciences, Professor N.A. Agadzhanyan

The use of breathing exercises according to the method of A.N. Strelnikova, the creator of which I knew personally, for the treatment of various diseases and pathological conditions and for prevention purposes should not cause confusion. There are strong physiological grounds for obtaining a therapeutic effect, which are confirmed by scientific research and many years of practice in the use of this gymnastics in a number of medical and preventive institutions.

The gymnastics are well done. It is an independent remedy that does not require any additions. Alexandra Nikolaevna herself was against combining gymnastics with other procedures (enemas, etc.). The physiological basis of breathing exercises are: intensification of diaphragmatic breathing, which helps to increase ventilation of the lower lobes of the lungs and enhances the venous return of blood to the heart, facilitating its work, as well as simple physical exercises that must be done along with breathing, which prevents a decrease in the partial pressure of carbon dioxide in alveolar air and blood, ensures the preservation of the constancy of the internal environment in the body and distinguishes this gymnastics from others. In this case, physical exercises are selected to match the intensity of breathing movements. As a result, the development of hypocapnia (a condition caused by insufficient carbon dioxide in the blood) is prevented.

Some experts call A.N. Strelnikova’s breathing exercises “paradoxical” due to the fact that in a number of exercises, when inhaling, an obstacle is created to the expansion of the chest. This achieves an increase in the diaphragmatic component of breathing and an increase in ventilation of the lower lobes of the lungs, in which, due to various reasons, ventilation is reduced. This is the originality and one of the “know-how” of Strelnikovskaya gymnastics. Another distinctive quality is the high frequency of the breathing rhythm.

Short breaths in Strelnikovskaya gymnastics improve nasal breathing, eliminate congestion in the paranasal sinuses of the upper respiratory tract, strengthen the muscles of the velum, eliminating snoring, increase the strength of the respiratory muscles and, especially, the diaphragm, and increase the vital capacity of the lungs by 10-15% or more. At the same time, the gas composition of the blood is normalized: the partial pressure of oxygen increases and the carbon dioxide tension returns to normal.

Activation of the venous return of blood to the heart during Strelnikova’s gymnastics is extremely useful for the blood supply to organs and tissues, for the functioning of the heart, for providing the body with oxygen and removing metabolic products. This process is the basis for the use of gymnastics as a therapeutic and prophylactic agent for arterial hypertension and diseases associated with blood circulation disorders.

Separately, it should be noted the extremely beneficial effect of Strelnikovsky gymnastics on the condition of the lungs. The results of many years of research by Alexandra Nikolaevna and her student and follower Mikhail Nikolaevich Shchetinin indicate the beneficial effect of gymnastics on the course of bronchial asthma, chronic bronchitis, inflammatory diseases of the nasopharynx, etc. One of the treatment factors for these diseases is an increase in mucociliary clearance during gymnastics - cleansing the lungs of mucus, phlegm, dust particles.

All this testifies to the physiological nature of Strelnikovskaya gymnastics and at the same time places high demands on compliance with the methodological techniques developed by Alexandra Nikolaevna. In this regard, I would like to warn readers against various kinds of plagiarists who, without proper qualifications, use Strelnikova’s name for commercial gain.

What is the advantage of Strelnikovskaya gymnastics over others?

Every time at his lectures, answering the question why it is necessary to give preference to the methodology of A.N. Strelnikova, I’m talking about two colossal advantages of this gymnastics over all others.

Firstly, Strelnikova’s gymnastics are unusually effective. And often my patients feel its healing effects literally after the first treatment session. The nose begins to breathe better, vigor appears, mood improves, blood pressure normalizes, headaches go away and even the temperature drops.

But the fact is that by doing Strelnikovsky breathing exercises, “you kill two birds with one stone” - you ensure the external development of all parts of the body, starting from the head and ending with the legs, and internal “cleaning”, that is, internal massage of almost all organs.

Secondly: it is universal. It can be done not only standing, but also sitting, and in serious condition even lying down! It can be done on the go, between times, walking around the apartment, doing household chores. Or while walking in the park. It can be done by going up to the top floor. This gymnastics will help you climb the stairs without shortness of breath and without heart pain. Try to rise like this, “sniffing” your nose at the same time as you place your foot on each subsequent step, and mentally counting by 2 or 4. The result will pleasantly surprise you!

IT IS IMPORTANT TO KNOW!

Gymnastics can be done not only standing, but also sitting, and in severe condition, even lying down.

It can be done to children from 3-4 years old and to elderly people who are well over 80. It will help a child grow as healthy as possible and form correctly, and for an elderly person it will prolong life and make old age not decrepit, infirm, but active and productive!

How many times a day should you do gymnastics?

Twice a day - morning and evening. In the morning: before breakfast or 30-40 minutes after it. And in the evening: either before dinner, or some time (30-40 minutes) after eating. If it is possible to do gymnastics A.N. Strelnikova during the day - please! This will be even better. Three times a day is more effective than two. If you do gymnastics before meals, then you can start eating 10 minutes after breathing according to Strelnikova, but if you started exercising an hour and a half after dinner, then do not rush to go to bed immediately after training. Take a warm shower and slowly start getting ready for bed. It happens that our gymnastics invigorates the body very much, and a person cannot fall asleep.

One workout should take an average of 30-40 minutes. If it’s a little more or less, it’s not scary. Thirty minutes should not be strictly adhered to.

Does the sequence of exercises matter?

Of course he plays! For example, you should definitely start your workout with light warm-up exercises “Palms” and “Epaulettes”.

I realized the essential importance of the sequence of exercises during the life of Alexandra Nikolaevna during my work in the clinic with seriously ill patients in the early postoperative period. Some authors, who rewrite the Strelnikov exercises in the most shameless manner, offer gullible readers a different sequence, either composed by themselves, or taken from old publications more than 30 years ago. But Alexandra Nikolaevna Strelnikova constantly improved her invention, and I, being next to my teacher for 12 years, took an active part in this. And I treat patients and conduct examinations in the clinic, too, and not those gentlemen who disfigure our gymnastics, making money on someone else’s technique!

So, be careful, dear readers, and do not risk your health, do not do Strelnikov breathing exercises based on books by other authors!

What mistakes do people most often make when doing gymnastics?

Sometimes I receive calls like this: “Mikhail Nikolaevich, I visited you 7 years ago, I completed a course of treatment, everything was fine. But recently I got a bad cold. I started doing your gymnastics, but for some reason, like before, it doesn’t help me...” And when I call such a patient (or patient) for a “control” treatment session, I usually see two very common mistakes. These are: fast pace and excessive overexertion. The opposite situation is very rare - the patient begins to do gymnastics more slowly than necessary. Therefore, she stops helping him. These nuances are very important.

There are rules, violation of which can reduce the effect of classes to zero. Strelnikov breathing exercises must be done at a certain tempo-rhythm, and certain restrictions in movements should be adhered to for various (especially severe) diseases. Each person is recommended to perform strictly dosed exercise, taking into account his diagnosis, age, and physical condition.

IT IS IMPORTANT TO KNOW!

While doing breathing exercises, you need to mentally count only in 8s.

In our gymnastics, counting is of great importance: while performing breathing exercises, you need to mentally count only by 8. This may seem strange, but if you count by 5 and 10, then Strelnikovsky breathing exercises will not help you.

Does gymnastics have any disadvantages?

I don’t know whether this is a disadvantage or an advantage, but Strelnikova’s gymnastics is unusually specific. This is hidden behind the apparent simplicity and accessibility. There are no trifles in Strelnikovskaya gymnastics, everything is important in it: the technique of performing breathing exercises, the tempo-rhythm (you can’t go faster or slower), and the dosage (you need to give each patient exactly the number of breaths-movements necessary for the body of a particular person to move for "correction"). After all, there are no two absolutely identical people in nature. This is why an individual approach to each patient is needed, taking into account the diagnosis; medical history; age; current physical condition; heredity; hormonal levels; character and much more, which is noted by an experienced specialist only during personal communication with the patient. Therefore, only at an appointment with a doctor, and in no case in absentia, can a patient receive the help necessary for recovery.

Are there any contraindications to performing gymnastics?

I am often asked if there are any contraindications to Strelnikova’s gymnastics? Alexandra Nikolaevna always answered this question like this: “Is there really a disease for which training in correct inhalation would be contraindicated?! An inhalation that goes to the maximum depth of the lungs, without distorting their natural cone-shaped shape, is the inhalation that our gymnastics trains!”

But, you cannot do breathing exercises in a room with a freshly painted floor, in a dusty, very stuffy and heavily polluted room, as well as near a highway and in close proximity to a car exhaust pipe. I do not recommend doing it in front of a fire with a suffocating acrid smell of smoke.

When performing Strelnikovskaya gymnastics, there are certain restrictions on the load: it must be strictly dosed for injuries to the head, spine, stones in the liver, kidneys, bladder, etc.

The ONLY contraindication for performing breathing exercises is A.N. Strelnikova is suffering from internal bleeding. In this case, there can be no talk of any physical therapy at all. Immediate, urgent hospitalization, otherwise the person may die!..

Does Strelnikova’s gymnastics have any side effects?

From my 40 years of practice, I know that sometimes (not everyone and not always) may experience slight dizziness at the beginning of a workout. But it usually goes away by the end of the treatment session. Minor muscle soreness is possible: the neck, arms in the elbow and shoulder joints and legs under the knees ache slightly. But after a couple of days of regular daily training (if you perform breathing exercises correctly, without muscle strain), the unpleasant sensations in the body disappear, and it becomes more mobile and obedient.

These “side effects” that I am writing about can sometimes occur in a person who has started doing Strelnikov gymnastics. I repeat: I just started studying. And, as a rule, at the beginning of training, that is, in the first two or three classes.

Gymnastics A.N. Strelnikova, activating all metabolic processes at the cellular level, “hooks” the diseased organ, including it in the active and coordinated work of all organs and systems. This is the so-called “diagnostic exacerbation”. And as the diseased organ heals, the unpleasant sensations disappear.

IT IS IMPORTANT TO KNOW!

At the beginning of training, a person who has started practicing Strelnikovsky gymnastics may experience slight dizziness.

If a person is very tense, makes too sudden movements (bows low, turns sharply, etc., etc.), that is, in fact, he does not control correct technique performing Strelnikovsky breathing exercises, his arms, legs, neck, lower back and even head may hurt.

That is why any practical method is best performed under the supervision of a specialist.

At what air temperature can you do gymnastics outside?

I recommend doing our gymnastics at +5 °C. It is impossible to go lower, otherwise a person may become hypothermic. Many people with a weakened respiratory system have a cold allergy, that is, an allergy to cold air. Therefore, do Strelnikovsky gymnastics outside at a temperature of +5 degrees and above.

At what age can a child be taught Strelnikov gymnastics?

I take children for treatment starting from the age of 4. Sometimes I make an exception for those kids whose parents managed to teach them to “sniff” their nose correctly even after 3 years.

In general, Alexandra Nikolaevna and I have always had and still have the following “unshakable” rule for children under 7 years of age: one of the parents comes to the first treatment session alone, without the child. And he receives a full-fledged treatment session, at the end of which the parent is explained how to work at home with the baby.

Firstly, there are practically no healthy people now, so our gymnastics will be useful for the parent himself. Secondly, he will know the specifics of classes with young children (it is described in detail in my manual book “Strelnikovsky breathing exercises for children”).

At home, such an adult will be able to independently teach his child. The child is brought to me already prepared and trained. And, as a rule, he already performs our breathing exercises without any whims. The effectiveness of treatment from this is undeniably higher.

What exercises should you start learning Strelnikovsky gymnastics with?

From the very beginning, that is, from the first three exercises: “Palms”, “Shoulder straps” and “Pump” (under no circumstances should you bow low, do not actively work with your arms and hands). These are the initial exercises of the “Basic” complex of Strelnikovsky breathing exercises. These first three exercises are not only possible, but also should be done for any, I repeat: absolutely any, diseases, because breathing, and especially breathing correctly, has never been contraindicated for anyone!

In the “Pump” exercise, you should bow slightly, barely indicating the movement. The back is round, the head is lowered (we look at the soles of our feet), the hands are free (fingers are twenty centimeters above the knees). No effort or tension, the lower back is “rubber”.

IT IS IMPORTANT TO KNOW!

You need to master gymnastics from the first three exercises: “Palms”, “Epaulettes” and “Pump”.

How long does it take to feel the healing effects of gymnastics?

When will the result be?

The result of treatment depends on many factors. First of all, three factors are important:

1. What is the person sick with?

2. How old is he.

3. How correctly and seriously does he practice Strelnikov breathing exercises?

On average, you need one month of daily classes twice a day (morning and evening for 30 minutes) in order to feel the effectiveness of our gymnastics. Although there are improvements not only after several days of regular classes, but even after the very first treatment session in the clinic where I see my patients. Breathing improves, shortness of breath is relieved, blood pressure normalizes, vigor appears, mood improves, anxiety goes away, cough decreases and even stops, headaches may stop hurting and temperature drops. This is why I recommend doing our gymnastics when you feel unwell, not twice a day, but several times a day (every 2-3 hours). And you will definitely feel better.

Is it possible to take medications in parallel with gymnastics?

You can, because they were prescribed to you by the doctor you were treated by. How can a patient with type 1 diabetes manage without insulin? Or a severe hormone-dependent asthmatic without steroids? He may simply suffocate during another attack of suffocation, because a regular inhaler no longer helps.

I don’t treat with drugs, I get rid of drugs. Any patient who comes to me - a heart patient, asthmatic, hypertensive, taking medication - my task is to get rid of medications. Which is what I do in the vast majority of cases.

But under no circumstances should you immediately cancel all medications prescribed by the doctor and which the patient has been taking for several or even many years! It is necessary to gradually reduce the dosage against the background of daily correct breathing exercises under the supervision of a doctor who is well aware of the principle of action of Strelnikovsky breathing exercises.

IT IS IMPORTANT TO KNOW!

The dosage of medications should be gradually reduced against the background of daily proper breathing exercises.

I tell my patients this: “The human body is not a chemical plant for processing pharmaceutical products: we treat one thing, we “heal” something else!” – considering that almost all medications have side effects. But I repeat once again: only a specialist should participate in any treatment method!

Is it necessary to do the entire “Main” complex or is it better to give preference to some individual exercises depending on the disease?

You definitely need to do the entire “Basic” complex of Strelnikovsky breathing exercises, and not “drag” on just two or three exercises. It harmoniously affects all internal organs. There is no organ in the human body that functions separately (autonomously) from the whole organism. The human body consists of many organs and systems, on the “coordinated work” of which his well-being, his health, and his life expectancy depend. Therefore, it is impossible to influence only one organ or one part of the body (it is inappropriate to train only the arms or only the legs). Should happen harmonious development of all parts of the body, all internal organs of the human body.

Therefore, if you have very little time to strengthen your health and fight your “sores,” do at least one “thirty” (32 breaths-movements), but the entire “Main” complex. This will take you 7-8 minutes. Well, if during the whole day you don’t even have these few minutes, then... keep getting sick!

Is it possible to include dumbbell gymnastics and additional strength exercises in the complex?

In fact, our gymnastics does not need “improvement”; it is already unusually effective without it. My teacher has long passed away, but all these years I have been fighting for the authenticity of Strelnikov’s breathing exercises, fighting with plagiarists who “take apart” the unique technique, disfiguring its description, emasculating the unique, purely Strelnikov’s manner of explaining the natural physiological processes occurring in the human body, thereby reducing the phenomenal effectiveness of the unique domestic therapeutic method.

As a student and the only creative heir of Alexandra Nikolaevna Strelnikova, I recommend doing our gymnastics exactly in the unique version in which it was performed during Alexandra Nikolaevna’s life, as it is described in my books and in the way it helps my patients in the medical institutions where I work.

IT IS IMPORTANT TO KNOW!

First, do our gymnastics, and then you can run cross-country, ski, swim, engage in wrestling, and any sports games.

Many times at meetings with readers of my books, I heard, for example, the following words: “Working at the dacha, I get very tired: my blood pressure jumps, my heart hurts. But the dacha feeds me; you can’t live on a pension alone... I started attending your classes at the clinic. I took several treatment sessions and went to the dacha to plant a vegetable garden. It was necessary to dig up a bed for onions. Before this, I “breathed” for about 20 minutes, as you taught me. I started digging. I came to my senses when I dug up almost half of the plot. And no fatigue, no shortness of breath, nothing!..”

First, do our gymnastics, and then you can run cross-country, ski, swim, engage in wrestling, and any sports games. After any physical activity, do a couple of “hundreds” of the “Pump” exercise, and your breathing will quickly recover. As for exercises with dumbbells, the load is selected strictly individually. The only recommendation that I can give, without seeing a young man who wants to “pump up” the muscles in his arms (biceps): first do our entire “Main” complex of 3 “thirties” (i.e., “a hundred” of each exercise) from start to finish. And only after this do 96 (“hundred”) exercises “Hug your shoulders” with dumbbells of 0.5 kg (i.e. 500 grams in weight), resting after every 16 or even after every “eight” breaths-movements.

What are “sound” exercises and when should they be performed?

When actors and singers with “broken” voices come to me for treatment (with singing nodules on the vocal folds, with hemorrhage, with “failure to speak”, etc.), then in addition to breathing exercises at the end of the treatment session, I also give them special “sound” exercises for “staging” the voice. I give the same exercises to people who stutter. In this way, laryngospasm of any severity is eliminated. That is, our gymnastics, together with “sound” exercises, cures diseases of the vocal apparatus, including stuttering.

During my treatment sessions, I force not only singers and actors to sing, but also people who stutter. In general, singing is good for health, singing improves your health. It strengthens not only the nervous system, but also the psyche, increases emotional and vitality.

IT IS IMPORTANT TO KNOW!

Singing strengthens not only the nervous system, but also the psyche, increases emotional and vitality.

People who love to sing and often sing (not necessarily professionally, but “for themselves,” in everyday life) are healthier and longer-lived. And after all, Strelnikovsky breathing exercises were originally invented specifically for singers who had lost their voices. This is why the voice improves even from breathing exercises alone. Before a concert or before a performance, it is enough for a singer or actor to “breathe like Strelnikova” for 10-15 minutes, and his voice sounds louder, clearer, and more resonant. So sing, gentlemen, sing to your health!

Is it possible to do Strelnikova’s breathing exercises while walking?

Can. First of all, you can do it, moving from room to room, around the apartment. For each step, “sniff” your nose, mentally counting your breaths in steps: one, two, one, two (these are 2 breath-steps). Or one, two, three, four. And again: one, two, three, four. Step - inhale, step - inhale. There is no need to count 8 breaths-steps, because the apartments of most Russian citizens are not very large, you won’t run away. Therefore, it is better to count 2 or 4 inhalation steps. And just like that, “sneak around”, walking around the apartment, moving from room to room. You can squat slightly for each step, do a light, dancing squat. Walk around the apartment and dance, briefly and noisily “sniffing” your nose with each step and squat.

In the same way, you can “walk” along the boulevard, along the square, along the street. But, I remind you that the temperature in the open air should not be lower than 5 degrees above zero.

Is it possible to combine Strelnikova’s breathing exercises with Buteyko breathing? How do you feel about this radically opposite system?

I have a normal, positive attitude. Even before Alexandra Nikolaevna Strelnikova, I attended classes with Konstantin Pavlovich Buteyko, hoping to be cured of bronchial asthma. That was a long time ago. Konstantin Pavlovich then still lived in Novosibirsk and visited Moscow on visits. I “caught” him on every visit, working with other asthmatics in different parts of Moscow. Konstantin Pavlovich told me: “You are breathing deeply!..” And I was perplexed: how can I breathe deeply if at the same time I do not have enough air?!

I studied very hard and persistently for a year, but it didn’t make me any better. On the contrary, fear also increased - I tried to control every breath I took, and began to have difficulty sleeping at night. On one of his visits to Moscow, Konstantin Pavlovich, seeing my deteriorating condition, advised me to start taking hormones. Other doctors whom I had previously consulted also offered me hormonal medications. But, I tried to grasp at any straw to avoid taking hormones. So I left K.P. Buteyko to Alexandra Nikolaevna Strelnikova.

And for 40 years now, I thank the Lord every day for leading me to Strelnikova! If this had not happened, it’s scary to imagine what would have happened to me.

IT IS IMPORTANT TO KNOW!

Each person has the right to choose the method that, in his opinion, is more effective, which helps him.

Of course, if Konstantin Pavlovich Buteyko could cure me, I would be his devoted student (my parents taught me to say “thank you” for everything good in life).

But it wasn’t Buteyko who saved me, A.N. saved me. Strelnikova. That’s why I treat patients not with Buteyko breathing, but with breathing exercises by A.N. Strelnikova.

I have seen patients who were helped by Buteyko breathing. Therefore, each person has the right to choose the method that, in his opinion, is more effective, which helps him. Buteyko or Strelnikova – the right to choose is everyone’s.

However, these two methods are completely incompatible. Try both. And, of course, leave and practice only the method that helps you personally.

Is it possible to do gymnastics A.N. Strelnikova based on books by other authors?

You can, but you don't need to! Because the task of other authors is not to cure, but to earn money! Thanks, of course, to all the other authors who write books about Strelnikovskaya gymnastics, but it does not need such advertising. Because all these authors, trying not to copy my text one-to-one, make changes to the descriptions of breathing exercises. And this not only distorts their meaning, creates complete confusion, but also disrupts the technique of performing the exercises. I lost count of the number of patients I had to retrain (and this is always more difficult), who got worse, and who stopped doing our gymnastics because of this. But in many cases it is the only salvation from pain, from suffocation, from a bad mood. Therefore, do not do our gymnastics based on books by other authors, you risk harming your health!

We learn to train only inhalation, without thinking about exhalation at all.

A series: Honestly about health

* * *

The given introductory fragment of the book Breathing gymnastics by Strelnikova (M. N. Shchetinin, 2018) provided by our book partner -

Mikhail Shchetinin

Breathing according to Strelnikova for those who...

Instead of a preface

2012 marked the 100th anniversary of the birth of Alexandra Nikolaevna Strelnikova, the author and tireless promoter of unique breathing exercises.

Elegant, spectacular, sparkling, infectious with energy and in love with literally each of her patients - this is how I saw Alexandra Nikolaevna many years ago for the first time. As a doctor, I was captivated by her boundless faith in the power of her breathing exercises and became a fan of Strelnikova for life.

We celebrated the anniversary of this famous healer and inimitable theater teacher and stage director with a feeling of sincere gratitude for her generous gift to us, people: unique breathing exercises. This method rightfully bears her name. Strelnikova’s breathing exercises have helped, are helping and will continue to help, first of all, patients on the path to recovery.

A.N. Strelnikova raised and left us our only student, Mikhail Nikolaevich Shchetinin. He preserved and developed the healing method of his mentor, avoiding the distortions and “interpretations” that some “healers” who worked in the field of famous gymnastics got into the habit of flaunting.

I am a practicing TB doctor. I cooperate fruitfully with M.N. Shchetinin is already 30 years old. Without any exaggeration, he can be compared with the best Russian doctors and ascetics. Mikhail Nikolaevich practices A.N. gymnastics exclusively authentically. Strelnikova is a method of healing not only the respiratory organs, but also the entire body.

Egorkina Nadezhda

Honored Doctor of Russia,

Candidate of Medical Sciences sciences,

retired Colonel of the Ministry of Internal Affairs of the Russian Federation

The effect of breathing on the body

The outstanding professor, Dr. Ranke, once said this: “Air is bread for the lungs - the only difference is that it is inhaled and not eaten.” This is really bread, that is, this is the most important, most important thing. How do we breathe, and how are all other functions of our body related to breathing?

Breathing is one of the most important functions of the body. Breathing is one of the autonomic functions that is under voluntary control.

This allows us to influence all other functions and organs of the body through breathing. Thanks to the fact that we breathe - inhalation and exhalation, a person supplies his organs and tissues with oxygen, and also removes carbon dioxide and other substances from them. In total, with breathing, more than a hundred different compounds leave our body. In addition, breathing also performs other functions - it promotes blood circulation, maintains negative pressure in the chest cavity, which facilitates blood flow and heart function. The lungs are involved in the metabolism of various substances - hormones, neurotransmitters, and so on. And so if the function of the lungs is impaired and they are not working properly, all these aspects of the lungs are harmful to the body and its various functions. When breathing deeply, for example, the liver is pushed into the abdominal cavity and thus massaged. Here we are talking about the so-called “lower” - abdominal breathing... And the liver, as you know, is the central biochemical laboratory of our body. And many - almost all functions, all our metabolic processes - depend on its condition.

In addition, the lungs play a significant role in maintaining temperature homeostasis - the air in them must be heated. Metabolism in the lungs may increase to warm the air, especially when a person is in a cold climate.

And if a person is forced to live in these areas for a long time, and he was born in a different climate zone - he came here due to work, study, or other circumstances - in this situation the lungs get damaged. There is even such a term - “northern lung”.

In order for the cold air to warm up, you need to increase the exposure time. A person who adapts to a cold climate takes longer to breathe. And all this, unfortunately, is often accompanied by bronchospasm. This is a “side” effect.

A long breath is a breathing disorder in a certain sense. A feature of Strelnikova’s breathing exercises is a short active breath. Many older people who are forced to lie down after heart attacks and strokes begin to take these short, noisy breaths right in bed. After a stroke, a person often cannot move an arm or leg, but he can breathe! And so he begins to do gymnastics, and this helps him return to life.

Voluntary control of breathing

The calling card of Strelnikova’s gymnastics is a short breath, like clapping your hands. Very often during my treatment sessions I clap my hands and draw the patients’ attention: when the clap ends, the inhalation ends. Short, noisy, it is noticeable in the wings of the nose. Patients often come to us with impaired nasal breathing. And it's not just children. Many older people have impaired nasal breathing, and this contributes to the development of hypertension and other cardiovascular diseases. We all know (and you don’t have to be a doctor to know this) that nasal breathing is the most important breathing. Inhaling through the mouth is an emergency gate. Therefore, impaired nasal breathing entails a lot of problems and a variety of ailments.

Strelnikovsky breathing exercises restore impaired nasal breathing with this very short, noisy, active inhalation. And this, in turn, affects the restoration of the functions of other vital organs.

I was fortunate to collaborate for many years with an outstanding specialist, otorhinolaryngologist Valentina Aleksandrovna Zagoryanskaya-Feldman. For many years she was a consultant at the Bolshoi Theater clinic and treated singers. So Valentina Aleksandrovna Feldman said this: “The nose is the entrance to the apartment. What a porch, such an apartment.” First of all, put things in order in the hallway! That is, restore impaired nasal breathing. You can restore it with the help of Strelnikov’s signature inhalation.

Breathing is a voluntary function. This means that if we want, we can hold our breath. A person may, for example, fall under water and have to hold his breath for a while: nature has thought out everything. And yet, mostly we don’t even think about how we breathe. We went up the hill faster - our breathing became more intense, we slept - it completely weakened. I am often asked the question: will we cause harm, will we break things if we begin to actively interfere with what nature did not provide for?

A person uses breathing not only to supply oxygen, but also to reproduce speech and communicate. This is a very important aspect. For humans, speech is the main means of communication. For example, those children who were born deaf and mute are developmentally delayed. Their respiratory organs are several times less developed than those of talking children. The respiratory organs, providing speech, develop! Voluntary control of breathing is an integral part of proper lung development. By the way, singers very rarely have respiratory diseases. But saxophonists and trumpet players, who are forced to overextend their breathing apparatus when exhaling, often develop lung problems.

Some sanatoriums use non-drug methods of treating children with bronchial asthma. These children are taught to recite and sing various short musical fragments. They relieve attacks of bronchial asthma by singing. Voluntary control of breathing is a necessary element in the development and restoration of human health.

Strelnikova’s breathing exercises were invented for singers who had lost their voice, because Alexandra Nikolaevna herself was an opera singer. And then it turned out that this gymnastics is useful for many diseases, since it trains the most important function of the human body - breathing. Today, gymnastics created for actors and singers even helps with tuberculosis!

Breathing training and developing the correct breathing pattern have a positive effect on all organs and systems of the body. Training is a great thing. We can train muscles - and see the results. In the same way, we train the diaphragm when we practice breathing.

And the diaphragm is not only the largest of all the muscles involved in breathing and sound production, but also the most important of them. This is not only a “piston” that “draws” air to the maximum depth of the lungs, increasing their vital capacity (VC). The diaphragm massages the internal organs (primarily the liver), causing a sharp rush of blood to them.

By the way, in the vast majority of patients, after the first training according to A.N. Strelnikov's vital capacity increases by 0.1–0.2 liters. This was confirmed by research at the 9th garrison clinic of the Russian Ministry of Defense, where classes were conducted for a number of years under the direct supervision of Alexandra Nikolaevna Strelnikova herself.

Treatment sessions conducted by the author of this book at the Central Institute of Tuberculosis of the Russian Academy of Medical Sciences (CNIIT RAMS) for more than 20 years showed an increase in lung volume in adolescents suffering from tuberculosis by an average of 0.3 liters.

This is why asthmatics who suffer from lack of air during asthma attacks often feel much better after the first Strelnikov session, and with regular training twice a day for 30 minutes, after a couple of months they generally stop experiencing respiratory discomfort.

“What type of breathing is in Strelnikova’s system?” - this is a question I am often asked by both my patients and my students. I answer: Strelnikovsky breathing exercises, when performing breathing exercises correctly and with regular systematic training, produce in a short time full diaphragmatic breathing. Training using the Strelnikova method increases lung capacity and strengthens the respiratory muscles.

The naturalness and simplicity of Strelnikova’s gymnastics

There are many gymnastics that train breathing. And they all train inhalation and exhalation. Inhalation is calm, passive, exhalation is active, since it is recommended to exhale all the air. We cannot exhale all the air, because if left without it, the airways will shrink. In order for some of the taken air to remain in the lungs, nature determined that inhalation is stronger than exhalation: active inhalation - passive exhalation - this is the natural dynamics of breathing. In many gymnastics, in order to activate gas exchange, the emphasis is on active exhalation while inhaling passively. But this is not physiological!

Many people refuse to engage in breath-holding, as this is associated with the emergence of certain phobias and fears. It's unpleasant to hold your breath! That is, in a certain sense, this is violence against breathing.

There are other ways of voluntary difficulty breathing - natural ones. This is, for example, scuba diving. Not diving, but snorkeling underwater. In this case, it is not a volitional holding of breath that occurs, but a natural one. At the same time, breathing is trained without mental stress! In this case, the air passes through an additional obstacle - through the tube, and inhalation must be done with some effort.

There is no violence when performing Strelnikova’s breathing exercises! Everything is simple and natural.

I am often asked if there are any contraindications to Strelnikova’s gymnastics? Alexandra Nikolaevna always answered this question like this: “Is there really a disease for which training in correct inhalation would be contraindicated?! An inhalation that goes to the maximum depth of the lungs, without distorting their natural conical shape, is the inhalation that our gymnastics trains!”

In relation to cardiovascular diseases, studies have been conducted that have proven the beneficial effects of breathing exercises developed by A.N. Strelnikova for diseases such as angina pectoris, atrial fibrillation, and coronary heart disease.

For hypertension of the first and second stages, Strelnikov gymnastics has a beneficial effect. This short and powerful inhalation causes a decrease in pressure in the chest cavity and promotes venous return of blood. This reflexively causes a decrease in blood pressure. Scientists measured the pressure of our patients - they studied how pressure changes after Strelnikov gymnastics in ordinary people and in hypertensive patients. And it turned out that within one and a half to two hours after a session of Strelnikov gymnastics, blood pressure decreases by 10, and sometimes even by 15 millimeters.

As for heart diseases, in advanced cases, when the heart works poorly due to pulmonary diseases, the use of gymnastics should be very careful and only under the supervision of a specialist.

When do pills stop helping?

Most of my patients are middle-aged and elderly people. This is natural. Young people, unfortunately, rarely think about, much less care about, their health. At a young age, everyone thinks that they will always be healthy, old age will never come, and they can live comfortably on retirement!

Naive!.. “Young is green!” - people say. The older a person gets, the more often he is reminded of his body parts - arms, legs, head, internal organs - that they EXIST!.. They begin to hurt. In a healthy state, we don’t feel them, but when they start to hurt, then we think about our health. Because we are uncomfortable, and it interferes with us and limits our freedom. After all, “a healthy mind in a healthy body,” says popular wisdom. Try writing poetry if you have a terrible headache and high blood pressure! Or go on stage and sing about love if you have a toothache or an aching knee, and at the same time you still have to jump around the stage, “turning on” the audience! I don't think anyone can do this with enthusiasm. Unfortunately, only in youth is health given “for free”. But in old age you have to pay for it. And in modern times - a “tidy” sum.

Someone said that “every age has its own charm.” Don't believe him - he's lying! Old age is scary... It’s not me who thinks so, it’s the great N.V. Gogol wrote: “Coming out of the soft youthful years into stern, embittered courage, take all human movements with you on the journey, do not leave them on the road, you will not pick them up later! The old age that lies ahead is terrible, terrible, and gives nothing back and forth.” When arms and legs hurt, teeth and hair fall out, vision and memory weaken, the skin becomes covered with wrinkles, and the body that was once beautiful and elastic becomes decrepit and weak, is this wonderful?.. For mercy...

We need to fight this. Fight and win at all costs!

It is bitter to realize that People's Artist of the USSR Lyudmila Ivanovna Kasatkina recently passed away. An actress with enormous willpower and colossal capacity for work, who knew not only my teacher Alexandra Nikolaevna Strelnikova, but also her mother, Alexandra Severovna, who stood at the origins of the legendary breathing exercises. At the eighty-seventh year of her life, the famous “tiger tamer” passed away.

I remember one day, five or six years ago, during a lesson with her in her apartment on Prospekt Mira, the phone rang. Friend L.I. called. Kasatkina, a very famous theater actress. She asked what the People’s Artist is doing now? And Lyudmila Ivanovna enthusiastically blurted into her phone: “I’m fighting old age, doing Strelnikov breathing exercises!” Until the last day of her life, Lyudmila Ivanovna Kasatkina played in her native theater, maintaining clarity of mind and motor activity. And this is a considerable merit of the unique breathing exercises that she has been practicing for many, many years.

It has long been known that the natural biological limit of human life is 100–120 years. Unfortunately, very few live to this age. Another great physiologist I.P. Pavlov wrote that any person could fully live to be 100 years old if he had not reduced this period to a much lower figure by his disgraceful treatment of his own body, his disorderliness, and his intemperance.

I remember such an incident. In a grocery store, an overweight elderly woman with a puffy, red-veined face approaches the dairy department salesperson, barely moving and shifting with difficulty from one leg to the other, and asks: “Do you have 30 percent fat sour cream? I want to bake a cake...” The seller answers her: “No. Take it with 15 percent fat. At thirty, it’s very unhealthy!..” And the customer answers her: “I’m already at that age when everything is possible!”

The other customers standing in line laughed in unison. I also grinned along with everyone else, but then I thought: “What next? What will happen to this customer next?..” It’s difficult to move, a lot of excess weight, load on the knee joint, ankle... And the blood vessels?.. After all, there is probably hypertension, heart failure, shortness of breath... It will only get worse in the future!

“Youth is a disadvantage that disappears over the years,” said the poet.

It was only in distant childhood that time passed incredibly slowly, and every month seemed like a year. In the growing body of a child, many more physiological and psychological changes occur than in the body of an aging person. (Psychologists believe that for a 10-year-old child, time passes 4 times slower than for a 50-year-old man.) As People’s Artist of Russia singer Olga Borisovna Voronets recently told me: “Misha, don’t forget that for me now every year goes for two!..”

“And the years fly, our years fly like birds,” Mark Bernes once sang in a famous song. Before you know it, you’ve already turned 60, you start to feel some kind of ailments all the time, numerous sores have popped up from somewhere... There’s some kind of discomfort all over your body, you’re in a bad mood. And here they are, out of nowhere - cardiovascular disorders, diseases of the musculoskeletal system, neuropsychiatric diseases. And off we go!..

“Where it’s thin, that’s where it breaks.” Under prolonged influence on the body of an incorrect lifestyle, bad habits, and constant stressful situations, first of all, the “weak link” breaks, caused by hereditary or congenital deficiencies.

The human body begins to fail. And this is natural, how long can you mock him, daily violating the work, rest, sleep, nutrition, etc. for decades?

And this is where the “treatment” begins. Feeling the approach of old age, people begin to take handfuls of pills “for the heart”, “for the head”, “for blood pressure”, “for insomnia”, “for teeth”, for -... everything!

Unfortunately, many older people sincerely believe in the “magical power” of drugs and constantly carry different pills with them. “Just in case,” you never know. Such “thriftiness” sometimes, of course, comes in handy in difficult times (for example, during a heart or asthma attack). But, unfortunately, it also happens that some older people, without consulting their doctor, take medications on their own, at their own discretion.

Or on the advice of family and friends. Such things are, of course, completely unacceptable. If the medicine helped your neighbor Aunt Masha, this does not mean at all that it will help you. What if you have an allergic reaction to this drug - what then? In addition, you should know that the vast majority of medications have side effects - they irritate the gastric mucosa, oral cavity, inhibit the functioning of the liver and other internal organs, and disrupt metabolic processes. You need to be especially careful when using hormonal medications. They can cause a “failure” not only in the activity of the endocrine glands that produce these hormones, but the entire endocrine system can “go downhill.” And then the consequences can be very dire.

Therefore, preference should be given to those natural healing methods that increase the body’s overall resistance not only to microbes and viruses, but also to harmful environmental factors.

“One of the main ways to extend life to its biological limit is to train the body’s natural defenses to maintain health.”

These are not my words. This is the opinion of leading gerontological scientists involved in extending human life.

The art of living long

At all times of the existence of the human race, people have strived in every way to extend their lives.

The famous ancient philosopher Hippocrates, who is called the father of medicine, wrote in his treatises about the healing power of nature, promoted moderation in food, and advised following a diet, especially in old age.

The ancient Roman physician Galen wrote in his treatise “On the Preservation of Health” that “old age and death are approaching due to the natural decrease in moisture.”

The famous Roman orator and politician Cicero in his treatise “Discourse on Old Age” wrote the following lines: “Use your powers sparingly, do not strain them too much... You should also take care of your health: exercise your body moderately, eat and drink no more than is necessary... Vices are characteristic of the lazy , sleepy, ignorant old age."

The great Renaissance physician Paracelsus believed that the basis of aging is a violation of certain chemical reactions in the human body. He persistently searched for the “elixir of youth,” believing that with its help he could live forever.

In the 18th century, a doctor, Christopher Hufeland, lived in Germany and served as physician to the Prussian king. I would like to give a few brief excerpts from his book “The Art of Extending Human Life.”

1. Those who want to live long should eat slowly, without haste.

2. Avoid rapid transition from warm to cold and vice versa when eating and drinking.

4. Cheerfulness is one of the best digestive aids (eat in a cheerful company).

5. Don't overeat.

6. Eat at certain times, nothing is more harmful to health than eating at different times of the day.

7. Eat more plant foods than animal foods.

8. The best time for a walk and muscle work is before lunch or three hours later after lunch.

9. Eat little in the evening, preferably a few hours before bedtime.

10. The best and healthiest drink is clean water.

In the Middle Ages, the doctor Zerbi, an Italian by birth, argued that in old age the human body loses moisture.

An aging body distributes nutrients unevenly across all organs. As a result, the tissues become denser and the person begins to age.

In the 19th century, the English physician E. Darwin put forward a hypothesis according to which aging is the result of “exhaustion of irritability.” Therefore, he strongly advised his elderly patients to engage in some activity, constantly be in society, be more interested in life, that is, show genuine interest in everything that happens around them.

The famous philosopher Herbert Spencer, a compatriot of E. Darwin, expressed the idea that aging is the depletion of the “reserve of vital energy”, and also called for leading a measured lifestyle and training your memory.

And then in 1889 the whole world was shocked by a sensational message from France. Physiologist Charles Brown-Séquard reported in his report to the French Biological Society that he had been observing and studying the life activity of various animals for a long time after undergoing castration. These many years of observations led him to a completely stunning conclusion.

It turns out that the seminal glands of not only animals, but also people, secrete substances into the blood (later it turned out that these are sex hormones) that not only stimulate vital energy, but also rejuvenate the entire body as a whole.

To convince pundits that he was right, the scientist gave himself a series of injections of dog seminal fluid and after a fairly short time clearly demonstrated that he had regained his youthful performance, energy and freshness of feelings. The evidence for this was so convincing that doctors around the world began injecting the sperm of young males into their elderly patients who passionately wanted to rejuvenate.

In the 20s of the last century, in one of the best Parisian clinics, equipped with the latest (at that time) medical equipment, he began to carry out unique operations to transplant testes (male gonads that produce seminal fluid). Such an unimaginable boom began, the likes of which Paris has probably never seen before!

Elderly patients from all over the world came to Voronov’s clinic. They had testes transplanted, after which their hair became thicker and darker, the shine in their eyes returned, and their muscles became stronger. One gray-haired patient, some time after such an operation, wrote to the doctor: “My body straightened, the muscles of my face and body became stronger, my eyes became lively again. I give the impression of a young, strong man. I am leading my old lifestyle again, I have resumed walking again, and in the evenings I often visit theaters. But what makes me most happy is that I have regained the ability to still express myself easily and work for many hours at a time without experiencing muscle fatigue.”

Subsequently, scientists found that although the hormones of the testes inoculated into animals and people undoubtedly stimulate and enhance the activity of body cells, it is advisable to normalize, strengthen and stimulate the active work of the testes in natural ways, and not through surgery.

In our country, one of the founders of the theory of rejuvenation was the world famous scientist Ilya Mechnikov. Based on his many years of scientific research, he came to the conclusion that old age is a disease, and its premature onset occurs “due to self-poisoning of the body - autointoxication.”

Ukrainian scientist Alexander Bogomolets, who founded the Institute of Experimental Biology and Pathology and later became president of the Ukrainian Academy of Sciences, put forward his theory of longevity, according to which the ability of the human body to absorb nutrients and water decreases with age. And since the nutrition of cells in the connective tissue is disrupted, vital activity decreases. As a result of this, old age sets in. His relative Viktor Bogomolets even developed a rejuvenation method, the essence of which was to “stimulate and nourish connective tissue and the endocrine system (and, as a consequence, all cells of the human body) through the skin.”

The skin absorbs certain biologically active substances, which, acting on the cells of the body, activate its functions and thereby rejuvenate the entire body as a whole.

The outstanding Soviet biologist Professor Vladimir Filatov scientifically proved that any effective method of rejuvenation or regeneration must be carried out by influencing the energy systems of the entire body. Filatov found that the best biostimulant in tissue therapy is a part of the human placenta.

Our contemporary, widely known not only in England, but throughout the world, gerontologist Justine Glass, in her famous book “Live to 180,” writes that the gonads (ovaries in women and testicles in men) are very important not only for normal sexual life, but also to ensure the normal functioning of the human body. Next I quote from the original source: “Some scientists working on the problem of rejuvenation have developed a special theory. In it, the most important role is given to the sex glands, which are the source of vital energy. Consequently, the rejuvenation of these glands will have a beneficial effect on the condition of the body as a whole... Gonads (sex glands) produce products not only of external (potential offspring), but also of internal secretion, which, entering the bloodstream, rejuvenate the entire human body.”

In his incredibly popular book, D. Glass reports an amazing fact. She writes: “Now you know that the normal functioning of the endocrine glands is the basis of health and longevity. And in conclusion, I want to say one more important point: the glands are very sensitive to concentrated attention. If you focus on one gland, imagining it and repeating that it is functioning perfectly, you will soon see that its functioning has actually improved. The method of concentration should be used regularly (preferably every day).” Justin Glass offers his specific, clear and scientifically based longevity program:

1. correct breathing;

2. movement and muscle fitness;

3. rational nutrition;

4. the relationship between mental and physical states.

In the recent past, Dr. Christopherson from London expressed the following idea: “A person can live 300, 400 or even 1000 years if his body is provided with all the substances necessary for life.” And by the way, many nutritionists believe that you can increase your life expectancy through a balanced diet. This does not mean at all that the term “rational nutrition” should be understood as regular three meals a day: a hearty breakfast, a delicious lunch consisting of several different dishes and an equally hearty dinner (and even a late one, and with alcohol in addition)!

Nourishing and tasty, this does not mean it’s healthy.

A balanced diet is food that contains all the substances the body needs: proteins, fats, carbohydrates, vitamins and minerals.

And one more necessary condition: food products must be fresh, with a short shelf life. With proper, fortified nutrition, many serious diseases can be cured.

The famous English physician Dr. Wallock, in his most popular lectures on the undeniable benefits of vitamins and minerals for the human body, says: “Death most often occurs from an insufficiently balanced intake of iron, copper, magnesium and potassium into the body, i.e., essential minerals.”

Protect your muscles from overexertion

"Movement is the basis of life."

Almost everyone knows this. And we hear everywhere that we need to move, move and move again! Premature aging is primarily the deterioration of muscles. Therefore, muscles need to be used correctly, they need to be trained.

Movement and muscle fitness are the source of youth and health.

It is the muscles that can make the body slim and fit, remove fat folds on the abdomen, smooth out wrinkles on the neck, remove a double chin and make facial skin smooth and elastic. Their endurance depends on the firmness and elasticity of muscles. However, it is important not to lose sight of the fact that. When training muscles, you must not overstrain or overwork them.

In the clinic where I work, a few years ago such an incident occurred. One elderly patient, who came to the appointment for the first time, after the end of the treatment session came up to me and said in surprise: “Wow, doctor!.. You made so many comments to me, corrected so many mistakes... And I did gymnastics on your video disc!.. »

And I answered her: “Well, I can’t see from the TV screen how you do breathing exercises. And I can’t tell you from there: in this exercise you bow too low, and here you don’t spread your arms wide enough!.. You see well-trained people and it seems to you that you are doing the same thing as them, exactly the same , one to one. In fact, you perform physical exercises not only at a different pace, but also with very strong tension.”

Unfortunately, the vast majority of people have the usual idea of ​​any physical activity: do everything so that your eyes “pop out of your head”! And we, men, are especially guilty of this.

We don't know how to truly relax. Not during rest, not even during night sleep. Therefore, when we wake up in the morning, we feel broken and internally empty. And if you also take into account the fact that, for a number of reasons, you have to go to bed late (you want to read a book and watch TV: why are all the good films shown late at night?..), and you need to get up for work early in the morning - here you are and chronic lack of sleep. It is well known that a person should sleep at least eight hours (and it is advisable for men to sleep at least 10 hours a day). By the way, one of the beauty secrets of the famous Italian movie star Sophia Loren, who is already approaching 80, is that she goes to bed at nine o’clock in the evening. It is clear that her sleep is not interrupted by the howling of cars parked in the yard, nor the screams of tipsy teenagers sorting things out on a bench near the entrance, nor the barking of dogs, which for some reason the owners walk in the middle of the night... They say that Sophia Loren has her own palace in one of the islands of the Mediterranean Sea. Well, she deserved it. Getting up early and going to bed early is, of course, good for longevity. It is not for nothing that popular wisdom says: “He who gets up early, God gives to him!”

Therefore, sound healthy sleep, the ability and opportunity to get enough sleep are necessary conditions for prolonging life.

Learn to cope with stress

Of course, absolutely everyone knows that the strongest factor that kills a person prematurely is stress. People often die because negative (“black”) thoughts are constantly present in their minds.

Grief, fear, anxiety - any negative emotions that accompany a person every day at work and at home shorten his life.

You can’t be in a state of “tight string” all the time. And this is fraught not only with mental disorders and depression, but also with surges in blood pressure, headaches, heart rhythm disturbances, poor digestion and absorption of food, etc., etc.

Against the background of chronic stress, the body is destroyed, down to its cellular structures. Psychologists around the world agree that people often die because negative thoughts are constantly present in their minds. Such thoughts are dangerous: they kill hope for success. And I have been convinced of this many times.

Therefore: drive away the thoughts that old age is already close, that illnesses lie in wait for you, that you are becoming weaker, and your health is deteriorating every day.

The psychological factor is a great thing!

How long he will live largely depends on the person himself. And even despite the sad forecasts of doctors, the desire to survive, the thirst for life helps even terminally ill patients survive.

“Old age is a disease, and it is curable,” says renowned nutritionist Professor Henry Sherman.

Commandments of active longevity

1. Ignore irrelevant numbers. This includes age, weight and height. Let the doctors worry about that. That's why you pay them.

2. Make only fun friends. Grumpiness weakens you.

3. Be a lifelong learner. Learn more about computers, about airplanes, about gardening and the like. Never let your mind be idle. “An empty mind is the domain of the devil.” And the name of this devil is Alzheimer.

4. Enjoy simple things.

5. Laugh often, long and loudly. Laugh until you feel like you can't breathe.

6. Breakdowns happen. Be patient, grieve and move on. The only person who is with you throughout your life is yourself. Be alive while you're alive.

7. Surround yourself with what you love, be it family, pets, keepsakes, music, plants, favorite activities, etc. Your home is your refuge.

8. Take care of your health. If it's good, take care of it. If not very good, improve it. If it is beyond what you can improve, ask for help.

9. Don't take trips to places that make you feel guilty. Take a walk along the alley, even if it’s far from home, go abroad, but not to the place with which you feel guilty.

10. Tell people you love them every chance you get.

And always remember: life is not measured by the number of breaths we take: it is measured by the number of moments when we were breathless with delight.

Great! Isn’t it true, dear reader?.. Many thanks from myself personally and from my patients B.B. Nadezhdin for translating into Russian such life-affirming recommendations for prolonging youth. I am sure that everyone who reads these lines will think about how he lives.

According to the former president of the American Medical Association, Dr. Edward Burtz, the following are necessary for longevity: a straight spine, good nutrition (the amount of proteins, fats, carbohydrates, vitamins and mineral salts sufficient for each individual body), 2-3 liters of fluid (including clean, unboiled water) daily, feasible physical labor, rest, good sleep and “an activity for the hands and head.”

But here is the opinion of our Russian scientist, President of the European Association of Gerontology and Geriatrics, Professor V.Kh. Khavinsona: “The human body is designed to last 100–110 years. Unfortunately, most people do not develop their biological reserve. The length of our life depends on 5 factors: genetics, ecology, lifestyle, work and illness. If all of them are bad, we have accelerated aging, which, however, can be prevented with the help of special substances - peptides (the simplest proteins), which promote the restoration of organs and tissues. They force an aging cell to work the way it works in a young, healthy body.”

Breathing that prolongs life

The most important physiological act of a person is breathing. If we don’t breathe, it means we don’t live, everyone knows this. Scientists studying aging have long established that every person after 30 years of life decreases the volume and intensity of breathing every year, and the level of blood supply to internal organs and external integument decreases. You can even control your emotions through breathing. After all, when we are worried or angry, our breathing quickens. It is also known that frequent and shallow breathing shortens a person’s life. And deep and rhythmic breathing heals the psyche, strengthens the central nervous system and prolongs life.

This is what the famous physiologist, Doctor of Biological Sciences, Professor G.G. writes about breathing. Demirchoglian: “The first thing a person does at birth is inhale. And the last thing he does is his last breath. We can live for several weeks without food, several days without water, and only a few seconds without air. Breathing is the most important of all physiological functions of the body. Oxygen is especially important for the brain. His cells must have plenty of oxygen. They decompose without oxygen much faster than other cells in our body. And we can rightfully say that oxygen is human consciousness. The more our cells are saturated with oxygen, the more vital and receptive we are. (By the way, it has been established that in addition to breathing, oxygen enters the human body along with food.) Yogis consider breathing as a whole science.”

Further, Professor G.G. Demirchoglian writes: “Human organs do not age simultaneously. Moreover, the most “ageless” remain those who, due to a person’s professional activity, bear the greatest burden.

Teachers' memory does not weaken until their last days, and blacksmiths' arm muscles do not weaken.

And if you do Strelnikov breathing exercises regularly and constantly, what is trained first of all?.. Of course, the internal muscles of the respiratory organs hidden from our eyes (nasopharynx, trachea, bronchial tree, and all lung tissue in general). But the respiratory function is the most important function of the human body. Isn’t that right, dear reader?..

So it turns out that absolutely all natural healing systems, all longevity programs, place, first of all, correct breathing as the basis of everything.

And if we take into account the fact that in the breathing exercises invented by Alexandra Nikolaevna Strelnikova, in addition to activating all parts of the body - arms, legs, head, neck, torso - there is also an “internal massage” of almost all organs, it is not surprising that It is Strelnikov gymnastics that heals the entire body as a whole, relieving those who regularly practice it from a number of different diseases of organs and systems.

Can you eat rationally by buying fresh meat, fish, vegetables and fruits at the market every day?.. Even if you can (I must tell you that you need to earn very good money for this), then where is the guarantee that the calf whose meat you bought at the market , were not fed various kinds of stimulants for growth, weight, and so on. And milk and cottage cheese, which do not turn sour, but simply turn bitter!.. And watery and almost tasteless vegetables and fruits of stunningly beautiful appearance, which are stored for weeks and months, maintaining their original state - is this the norm?.. Is it really possible in the living world? does this happen in nature?!

Alas, it turns out that we are somehow not doing very well with a balanced diet. Although, of course, you have to try: try to choose the lesser of two evils.

And stress syndrome, how to get rid of it?.. They carried you into the subway and carried you out. And if you are by car, you will be stuck in traffic for half a day. On TV there are continuous murders and disasters, and for some reason the good old Soviet films are shown long after midnight. Where do you get positive emotions from?.. But you have to try... You have to resist... After all, if you still have 30 years to live, then you must remember your name, recognize your relatives and serve yourself at least to a minimum.

Chronological age does not matter much - biological age is important!

"Noisy breath -

Like a trigger platoon.

You are a man now -

Strelnikovskaya gymnastics -

In response to the disease!

You can't buy health, but you can earn money!

Basic set of breathing exercises

First, get acquainted with the main set of breathing exercises by A.N. Strelnikova. This is how gymnastics is performed by people of all ages who can stand on their feet. Below we will talk about how to do Strelnikova’s breathing exercises for elderly, weakened, and temporarily bedridden people.

Exercise "Palms"

Initial position: stand up straight, show your palms to the “spectator”, while lowering your elbows, do not move your hands far from the body - a psychic pose.

1. Take a short, noisy, active breath through your nose and at the same time clench your hands into fists. It is important to squeeze your fingers sharply and with great force.

2. Immediately after an active inhalation, the exhalation leaves freely and easily through the nose or mouth. At this time, calmly unclench your fists.

3. After taking 4 short, noisy inhalations through your nose (and, accordingly, 4 passive exhalations), pause and rest for 3–5 seconds. In total, you need to perform 24 times of 4 short noisy inhalations and movements.

The norm is 96 breaths-movements. This is the so-called Strelnikov “hundred”.

On the second or third day of training, you can no longer do 4 breaths in a row without stopping, but 8 or even 16 times, and after a few days - already 32 breaths-movements without a pause. After taking 32 breaths, stop and rest for 3-5 seconds (rest for up to 10 seconds if you like). Then do two more sets of 32 breaths with a break of 3-5 seconds. That's all - 96 breathing movements are completed. The Strelnikov “hundred” has been worked out!

Exercise "Epaulettes"

Initial position: stand up straight, press your hands into fists to your waist.

1. At the moment of a short noisy inhalation through your nose, forcefully push your fists towards the floor, as if throwing something off your hands. During the push, unclench your fists and spread your fingers.

2. While exhaling, return to the starting position: place your hands at your waist, clench your fingers into fists.

You need to take 8 breaths in a row without stopping. Then rest (pause) - 3-5 seconds and again 8 breaths-movements. Norm: 12 times 8 breaths-movements, or 6 times 16 breaths-movements, or 3 times 32 breaths-movements.

Exercise "Pump"

Initial position: stand up straight, arms down. Bend slightly down towards the floor: your back is round (not straight), your head is lowered (looks down at the floor, do not pull or strain your neck, your arms are down).

1. Take a short, noisy breath at the end of the bow. Raise yourself slightly, but do not straighten up completely - at this moment the exhalation goes out absolutely passively through the nose or through the mouth.

2. Take 8 bows and breaths in a row, then stop and rest for 3-5 seconds.

The norm is 12 times, 8 breaths each. In total - 96 breaths-movements - Strelnikov’s “hundred”. You can perform 16 inhalations-movements, then a pause of 3-5 seconds and again 16 inhalations-bows. In this case, the required 96 inhalations-movements are divided into 6 approaches with 3-5 minute pauses between them. As a result, you will get the same 96 breathing movements.

After 2–3 days of daily training (and for some people even after a longer period of time), you can no longer do 16 breaths-movements, but 32. Then rest for 3–5 seconds. And so 3 times. A total of 96 movements.

This exercise is similar to inflating a tire; you should try to do it easily, without unnecessary effort and tension in the lower back.

There are also restrictions. In case of head and spine injuries, with displaced intervertebral discs and vertebral hernias, with long-term osteochondrosis and radiculitis, with increased arterial, intracranial and intraocular pressure, with stones in the liver, kidneys and bladder, myopia of more than 5 diopters, do not bend low at all ! The hands should not even fall to the knees at the moment of bowing. And I repeat again: don’t stress!

“Inflate the tire” easily and simply in the rhythm of an army marching march. You may experience lower back pain after your first workouts - don’t be alarmed! Continue to train, but very carefully, taking into account the above restrictions.

Exercise "Cat"

Initial position: stand up straight, arms down. We do light, springy, dance squats, while simultaneously turning the torso to the right and then to the left. Hands at waist level. When turning right and left, with a simultaneous short noisy inhalation, we make a slight grasping movement with our hands.

1. Turn to the right, sit down slightly - inhale.

2. The knees are straightened - the exhalation goes away passively as they straighten.

3. Turn to the left, sit down slightly, make a slight grasping movement with your hands - inhale.

4. Immediately after this, the knees straightened, the air went out absolutely passively as they straightened.

Inhale on the right, inhale on the left. You need to take 8 or even 16 breaths-movements in a row without stopping. Then rest - 3-5 seconds. In 1 lesson you need to take 96 breaths and movements. This is 12 times 8 or 6 times 16 breaths-movements.

Exercise "Hug your shoulders"

Initial position: Stand up straight. The arms are bent at the elbows and raised to shoulder level with the hands facing each other.

1. At the moment of a short noisy inhalation through the nose, we throw our hands towards each other, as if hugging ourselves by the shoulders. It is important that the arms move parallel and not crosswise. In this case, one hand will be above the other, and it doesn’t matter which one is above which.

2. Immediately after a short inhalation, the arms move slightly to the sides (but not to the starting position). At this moment, as you exhale, the air leaves completely passively.

Limitations: heart failure and other serious illnesses.

When starting to master Strelnikov gymnastics, do not do the “Hug your shoulders” exercise for 2-3 weeks, train without it. When you can do all the other exercises easily and simply, add “Hug your shoulders.” At first, you need to do this exercise very carefully and only 8 breaths-movements without stopping. Then rest (pause) - 3-5 seconds and again 8 breaths-movements. Norm: 12 times, 8 breaths-movements per session. After a few weeks of training, you can do 16 or 32 inhalation movements in a row without stopping.

If you have already mastered the “Hug your shoulders” exercise and you do it for 32 breaths-movements without stopping in the “standing” position, you can at the moment of counter-movement with your arms slightly tilt your head back - inhaling “from the ceiling”.

Exercise “Big Pendulum”

Initial position: Stand up straight. Bend slightly towards the floor (hands reach towards your knees, but do not fall below them) - inhale. And immediately, without stopping, lean back slightly (bending slightly at the lower back), hugging yourself by the shoulders - also inhale. The exhalation leaves passively between two inhalation movements.

1. Bow to the floor, hands to knees - inhale.

2. A slight bend in the lower back - counter movement of the arms with the head slightly tilted back (also inhale).

Inhale from the floor, inhale from the ceiling. This exercise resembles a pendulum, it is complex, consists of two simple ones: “Pump” and “Hug your shoulders.” Do not bend your lower back too much when you lean back, and do not strain: everything is done easily and simply, without unnecessary effort.

Norm: 3 times 32 breaths-movements. Start mastering this exercise by first doing only 8 or 16 inhalation-movements at a time, and once you have worked it out well, do 32 inhalation-movements. Rest after each “eight” or “thirty” (32 movements), as usual, 3-5 seconds.

Exercise "Turning the head"

Initial position: Stand up straight. Turn your head to the right and take a short, noisy breath in to the right. Then immediately (without stopping in the middle) turn your head to the left, noisily and briefly sniff the air on the left.

1. On the right - inhale.

2. On the left - inhale.

The exhalation leaves in the interval between inhalations, in the middle (but the head does not stop). Do not strain your neck under any circumstances. The body is motionless, the shoulders do not turn with the head.

Norm: 3 times 32 breaths-movements. But at the beginning of the workout, do only 8 or 16 breath-movements in a row without stopping.

Exercise "Ears"

Initial position: Stand up straight. Look straight ahead.

1. Slightly tilt your head to the right, the right ear goes to the right shoulder - a short noisy breath in through the nose.

2. Slightly tilt your head to the left, the left ear goes to the left shoulder - also inhale.

Standing straight and looking straight ahead, as if mentally saying to someone: “Ay-ay! Shame on you!” At the same time, your shoulders do not twitch; try to keep them absolutely motionless. The exhalation goes away passively in the interval between inhalations, but the head does not stop in the middle.

Norm: 12 times 8 breaths-movements or 3 times 32 breaths-movements. At the beginning of the workout, I advise you to do only 8 or 16 breaths-movements in a row.

Exercise “Small Pendulum”

Initial position: Stand straight with your feet slightly narrower than shoulder-width apart.

1. Lower your head down, look at the floor - inhale.

2. Throw your head up, look at the ceiling - also inhale.

Inhale from below (from the floor) - inhale from above (from the ceiling). The exhalation goes away passively in the interval between inhalations, but the head does not stop in the middle. Do not strain your neck under any circumstances.

Norm: 12 times of 8 breaths-movements per session or 3 times of 32 breaths-movements (with good training).

Restrictions: in case of head injuries, with increased arterial, intracranial and intraocular pressure, chronic headaches and epilepsy, severe osteochondrosis of the cervicothoracic spine - under no circumstances make sudden movements of the head in the “Turns”, “Ears”, “Pendulum” exercises "!

Turn your head or lower it slightly, only indicating movement. Do not strain your neck under any circumstances.

Don’t forget to sniff the air through your nose noisily with every movement. Remember, the breath is active and short! Don't drag your inhalations, don't hold or push out your exhalations. This is a big mistake.

If you feel very dizzy or have a headache, sit down and do these 3 head exercises while sitting and only 8 or even 4 noisy short breaths without stopping. Rest longer, for example, not 3-5 seconds after every 4 breaths-movements, but up to 10 seconds after each “four” or “eight”. But in total, collect 96 breathing movements (“hundred”) of each of these three head exercises. Even if dizziness and headaches intensify with these three exercises, do not stop training. Over time, the blood vessels in your head will strengthen and you will get rid of headaches.

Exercise "Rolls"

Initial position: Right foot in front, left foot one step behind. The weight of the body is on both legs. We transfer the weight of the body to the right leg standing in front (the left leg is on the back of the toe, bent at the knee - do not lean on it). We stand on the right leg - the entire weight of the body is on it, the left one is on the back of the toe only to maintain balance.

1. Sit down slightly on your right leg - inhale.

2. Straighten the right knee and only after that transfer the weight of the body to the left leg standing behind. Now she is straight, the entire weight of the body is on her, and the right leg is in front on the toe to maintain balance, bent at the knee.

3. Squat down on your left leg and at the same time take a short, noisy breath in through your nose.

4. After a short inhalation, taken simultaneously with a squat on the left leg, the left leg must straighten and the weight of the body is transferred to the right leg standing in front. Now she is straight again, the whole weight of the body is on her.

5. We do the same light dancing squat while simultaneously taking a short, noisy breath through the nose.

So, forward - back, inhale on the right leg, inhale on the left leg. At the moment of squatting with a sigh, the knee bends slightly and then straightens, while the exhalation leaves passively after each inhalation.

After taking 32 breath-movements without stopping (if it’s hard, do only 8 or 16 breath-movements without stopping), stop. Pause - 3–5 seconds. Then change the position of your legs: put your left leg forward and put your right leg back. Do the exercise again with the legs changed.

Change your legs (rearrange them) either after every “thirty” (in this case you will need to take 6 times 32 breaths-movements) or after every 8 or 16 breaths-movements. In total, you need to collect 2 “hundreds” of breaths-movements, “hundreds” for each leg.

Exercise "Forward Step"

Initial position: stand up straight, arms down along the body.

1. Raise the right leg bent at the knee up to the level of the abdomen, at this moment we squat slightly on the left leg and inhale.

2. The raised right leg is lowered to the floor, and the left leg is straightened at the knee. In this case, the exhalation goes out absolutely passively through the nose or mouth.

3. Both legs take a straight position for a moment.

4. Raise the left leg bent at the knee, and at this moment squat slightly on the right – inhale.

5. Both legs straighten for a moment - the exhalation goes away.

Right knee up - inhale, left knee up - inhale, exhale freely after each inhalation.

In this exercise, you don’t just need to march on straight legs, as on the parade ground, but squat slightly, as if dancing rock and roll. At the same time, the arms either hang along the body or make a slight counter movement at waist level. The back in this exercise should be absolutely straight. Watch this and don't slouch!

Take 32 breaths without stopping. If it’s hard, then do only 8 breaths-movements in a row, then rest for 3-5 seconds and again 8 breaths-movements. And so 4 times (4?8=32).

It is not recommended for people with heart disease, asthmatics, hypertension, and simply older people to raise their knees high (to the level of the abdomen). Raise them a little, as if you were dancing slightly in one place.

Exercise “Back step”

Initial position: Stand up straight.

1. Take your right leg bent at the knee back, as if hitting yourself on the buttock with your heel.

2. On the other leg (left) at this moment we do a light dancing squat.

3. The legs straighten for a moment - the exhalation is gone.

4. We try to hit ourselves on the buttock with our left heel, while slightly squatting on our right leg and at the same time inhaling noisily through our nose.

5. Legs straighten - the exhalation leaves immediately after each inhalation, absolutely passively.

The arms either hang along the body, or the hands make a slight counter movement at waist level.

You need to take 32 breaths without stopping. But if this is difficult, rest after every 8 breaths-movements for 3-5 seconds. Over time, you will be able to do the entire “thirty” without stopping. The norm is 32 breaths-movements “Forward step”, 32 breaths-movements “Back step”, 32 breaths-movements “Forward step”.

In total, you should get 96 breaths-movements, i.e. Strelnikov’s “hundred”.

Limitations: in case of severe heart disease (coronary disease, congenital defects, previous heart attack), this exercise must be performed very carefully. Do not raise your knees high, to the level of your stomach. Dance lightly, lifting your feet slightly off the floor. At the same time, do not forget to sniff loudly with each movement when inhaling.

After a month or two of training, you will be able to raise your knees much higher, but at the beginning of training, limit your movements. It is especially necessary to remember this for people suffering from gallstones or urolithiasis (stones in the liver, kidneys, bladder).

For thrombophlebitis, rest 3-5 seconds (longer if possible) after each figure eight. Watch out for blood clots on your legs and be sure to consult your surgeon!

It is better to start mastering the “Forward Step” exercise while in serious condition, preferably sitting or even lying down.

Important Tips

Attention!!! If you decide to master a set of Strelnikov breathing exercises, start with the first three exercises. These are “Palms”, “Epaulettes” and “Pump”. All Strelnikov breathing exercises are performed in the rhythm of a military march.

Each lesson should take approximately 30 minutes (try to keep it within this time).

Do 3 “thirties” of each exercise. Rest for 3 to 10 seconds after every 32 breaths. If it is difficult to take 32 breaths without stopping, rest 3-5 seconds after every 8 or 16 breaths-movements.

Do the whole complex at each lesson (and not several “hundreds” of one exercise). Exercise for an average of 30 minutes in the morning and 30 minutes in the evening. If you feel unwell, do Strelnikov breathing exercises several times a day. And you will feel better.

If you don’t have much time, do the entire complex of our gymnastics not in 3 “thirties”, but in one “thirty” of each exercise, starting with “Palms” and ending with “Steps”. This will take 5-6 minutes.

Mentally count only by “eights.” If you get confused, rest 3-5 seconds after every 8 breaths-movements. For each “eight”, set aside a match (12 matches).

Strelnikovskaya gymnastics can be practiced by children from 3-4 years old and older people. Age is not limited. It can be done standing, sitting, and in serious condition even lying down! It's universal!

On average, you need a month of daily exercise, 2 times a day, to feel the therapeutic effect for any disease.

I advise you to never quit this gymnastics. Exercise for the rest of your life at least once a day for 30 or even 15 minutes and you will not need medication. This gymnastics can be performed both for therapeutic purposes and for the prevention of many diseases.

Lifesaver for an elderly person

The “Palms” exercise is included in the main set of Strelnikova’s breathing exercises. You can see it in my other books. But in this book I want to recommend how to do it specifically for older people. There will be many important nuances here. If you are over 65 years old, you must do all of our exercises with an age discount. So let's get started!

It is important to remember that absolutely all Strelnikov breathing exercises train inhalation. Exhalation in our gymnastics is passive and goes away silently, without effort on your part. The technique for performing inhalations is as follows: you need to sharply, noisily, rhythmically inhale air through the nose, counting the breaths in your mind. Count your breaths and think about the next breath - exhalation is absolutely passive in our gymnastics. You can exhale both through the nose and through the mouth, whichever is more convenient for you.

Let’s move on to the very first “Palms” exercise, which you should do when you are in any, I repeat, in any state (except, of course, unconscious), when your heart hurts, when you have high blood pressure, when your head or throat hurts wildly, When you have a high fever or are out of breath, do this exercise!

Technique for performing breathing exercises. Step-by-step photo tutorial

Exercise "Palms"

So, let’s learn how to breathe according to Strelnikova using the “Palms” exercise as an example.

Stand up straight, show your palms to the “spectator”.

Bring your elbows closer to your body - do not move your arms far from your body.

Take a short, noisy, active breath in through your nose and at the same time clench your palms into fists.

A noisy inhalation through the nose resembles clapping your hands - just as short and active. It is important to remember that the movement is done simultaneously with inhalation. In the “Palms” exercise, this means clenching your hands into fists.

Inhale as if you were sniffing the air to smell a smell, such as a burning smell.

After an active inhalation, the exhalation leaves freely through the nose or mouth. At this time, unclench your fists.

Here's how to do the "Seated Palms" exercise.

Sit on a chair, open your palms, bring your elbows closer to your body.

Try to bring your body closer to the back of the chair so that your lower back touches the back.

If this is difficult to do, use a towel to support your lower back.

Wrap a towel around your lower back and sit deeper in a chair. During the exercises, your lower back will rest against the towel.

Take an active, noisy breath in through your nose and at the same time clench your palms into fists.

The exhalation goes out freely simultaneously with the opening of the palms.

Exercise “Palms while sitting”

Initial position: sitting on a hard chair (preferably with a completely straight back) or on a wooden stool. The legs are slightly narrower than shoulder-width apart. The body is straight, the back is not tense, sit freely and easily (but not slouched).

If you sit on a chair with a straight back, then move close to the back so that your the lower back rested into the back of the chair. The shoulders are completely free. There is no need to turn them around so that your shoulder blades rest against the back of the chair. I repeat: you should rest against the back of the chair only your lower back. If you sit on a wooden stool without a back, then you need to gird yourself with a long towel or scarf (like a sash). You can gird yourself with a leather belt, 10 or 12 centimeters wide. You need to gird your belt not too tightly (so that you can breathe freely). But, at the same time, with every breath you should feel the belt or scarf in your lower back. That is, with each short, noisy breath in through the nose, the lower back should rest against the scarf or belt.

So, you sat on a chair with a high straight back or on a wooden stool. The legs are freely bent at the knees and the feet rest on the floor.

The arms are bent at the elbows, the elbows are lowered down as far as possible (you cannot sit with your arms raised up, as if at gunpoint). The palms were shown to the viewer, the fingers were free (they should not be spread out with force), there should be no tension in the palms. This is the starting position.

1. On the count: rrr-time! - we make a grasping movement with our palms, forcefully clenching our fingers into fists, - and at the same time with the movement, we briefly and noisily sniff (throughout the whole room), that is, we instantly sniff the air.

2. Immediately after this, the fists unclench on their own (but the fingers do not spread out), and the exhalation goes out on its own through the nose or through the mouth (as is convenient for you). It is forbidden to even think about exhalation; it leaves after each inhalation, invisibly and inaudibly.

3. Again, briefly and noisily (i.e. instantly), we take a sharp (like a cotton) inhalation through our nose and, at the same time as we inhale, tightly clench all our fingers into fists.

4. Immediately after a noisy and short inhalation through the nose, the fingers unclench on their own, and the exhalation leaves on its own (absolutely passively) through the nose or through the mouth.

You need to make 4 inhalations-movements in a row (without stopping), then pause (rest) for 3-5 seconds. And again 4 inhalation movements (i.e., a noisy short inhalation through the nose while clenching your palms into fists).

Remember that with each short breath in through your nose, your lower back should instantly lean against the back of a chair or a leather belt (sash).

Think that your nostrils are connected to your lower back, imagine it realistically (no matter how funny it all may seem to you)…

Do you want to get out of a difficult situation?.. Do!!!

Let me remind you that if you are sitting on a wooden stool, you must wear a belt or towel around your waist. And if you are sitting on a chair with a high, straight back, then this is not necessary; it is enough to feel the back of the chair with your lower back with each short, noisy breath in through your nose.

End of free trial.

Current page: 1 (book has 26 pages total) [available reading passage: 15 pages]

M.N. Shchetinin
Breathing gymnastics A.N. Strelnikova

Word from the editor-in-chief

Review

Breathing gymnastics – traditional and Strelnikov

Mechanisms of action of breathing exercises by A.N. Strelnikova and its therapeutic effectiveness

Basic set of breathing exercises

Exercise "Palms"

Exercise "Epaulettes"

Exercise "Pump"

Exercise "Cat"

Exercise "Hug your shoulders"

Exercise “Big Pendulum”

Exercise "Turning the head"

Exercise "Ears"

Exercise “Pendulum with head” or “Small pendulum”

Exercise "Rolls"

Exercise "Steps"

How to master Strelnikov gymnastics

Auxiliary set of exercises

Hand exercises

Exercise “Take-off forward”

Exercise “Forward take-off with a squat”

Exercise “Take-off with steps”

Exercise "Take Off"

Exercise “Take-off back with a squat”

Exercise “Take-off backwards with steps”

Exercise “Scissors in front of you”

Exercise “Scissors at the top”

Exercise “Squat scissors”

Exercise "Scissors with steps"

Exercise "Scales"

Exercise “Tilt scales”

Exercise "Twirl"

Exercise “Squat Forward Spin” and “Squat Back Spin”

Exercise “Forward Spin with Steps” and “Back Spin with Steps”

Exercise “Wall push-up”

Exercise “Push-ups”

Leg exercises

Exercise "Socks"

Exercise “Circular movements of toes”

Exercise “Prancing with feet”

Exercise “Prancing with your knees”

Exercise "Prancing the hips"

Exercise “Circular movements of the knees”

Exercise “Hala hoop with straight legs” (standing) or “Circular movements with straight legs”

Exercise “Hala Hoop with Knees” (bending over)

Exercise "Twist"

Exercise "Charleston"

Exercise “Big Batman”

Exercise “Batman Squat”

Exercise “Batman with a hug”

Exercise “Complicated Batman”

Exercise “Squatting steps forward”

Exercise “Backward squatting steps”

Exercise for the head and spine

Exercise "Sides"

Exercise "Triple Gimlet"

Exercise “Circular movements of the head”

Exercise “Circular movements of the body”

Exercise "Circular movements of the hips"

Exercise "Gypsy"

A special set of exercises for the treatment of diseases of the genital organs (urological set of exercises)

Exercise "Spring"

Exercise “Raising the pelvis”

Exercise "Metronome"

Exercise "Sit and stand"

Exercise "Wiggle"

Exercise "Pull-up"

Exercise “Steps with the buttocks”

Gymnastics of extreme conditions

Help with exacerbations and acute conditions

How to stop a choking attack

Acute conditions: pumping with double tilts

How to clear your throat

What you need to do to catch your breath faster

Strelnikova breathing exercises for bedridden patients

Exercise “Palms” for bedridden patients

Exercise "Epaulettes" for bedridden patients

Exercise “Hug your shoulders” for bedridden patients

Exercise “Turning the head” for bedridden patients

Exercise “Worm” for bedridden patients

Strelnikov gymnastics on the go

Exercise "Steps"

Exercise "Cat" on the go

Indications for use of the auxiliary complex

Restrictions

Errors when performing Strelnikov breathing exercises

Inhalation quality

Passive exhalation

Correct tempo rhythm

Features of performing Strelnikova gymnastics for various diseases

Chronic runny nose, adenoids, sinusitis

If you have a stuffy nose

About the order of doing the exercises

Adenoids

Sinusitis

Bronchial asthma and bronchitis

Cardiovascular and nervous diseases

Cardiac ischemia

Hypertension

Vegetovascular dystonia

Neuroses, neuritis, depression

Endocrine system diseases

Diabetes

Thyroid dysfunction

Diseases of the musculoskeletal system

Osteochondrosis

Joint diseases

Osteoporosis

Injuries in old age

Femoral neck fracture

Restrictions

Male genital diseases

Prostatitis

Prostate adenoma

Impotence

Varicocele

Cryptorchidism

Infertility

Strelnikov gymnastics and vision

Exercises for snoring

Insomnia

Friends, foes and plagiarists

Don’t torment Strelnikova, gentlemen!

And yet I hope!

Letters from patients

Memories of friends and favorite artists

Anastasia Ivanovna Tsvetaeva, writer

Lev Ivanovich Vodolazov (Doctor of Technical Sciences, Professor, State Prize laureate, Honored Cultural Worker)

Alexander Mikhailovich Lomonosov (soloist of the State Academic Bolshoi Theater, People's Artist of Russia)

Anatoly Mikhailovich Mishchevsky (soloist of the Moscow Musical Theater named after K.S. Stanislavsky and V.I. Nemirovich-Danchenko)

Alexander Anatolyevich Vasiliev (singer)

Tatyana Viktorovna Ovchinnikova

Irina Dmitrievna Dunaeva (Candidate of Pedagogical Sciences, Associate Professor of the Department of Orchestral Conducting, Moscow State University of Culture and Arts)

Boris Grigoryevich Tevlin (winner of the USSR State Prize, the Lenin Komsomol Prize and the Glinka State Prize of the RSFSR, Honored Artist of the RSFSR, People's Artist of Russia, Professor of Art History, Head of the Department of Choral Conducting of the Moscow State Conservatory named after P.I. Tchaikovsky)

Lyudmila Ivanovna Kasatkina (People's Artist of the USSR, laureate of the State Prize of the USSR and the RSFSR)

Margarita Borisovna Terekhova (actress, People's Artist of Russia)

Anna Savovna Terekhova (actress)

Larisa Ivanovna Golubkina (actress, People's Artist of Russia)

Olga Borisovna Voronets (singer, People's Artist of Russia)

Maxim Maksimovich Straukh (People's Artist of the USSR, laureate of Lenin and State Prizes)

Expert opinions

Interview with otorhinolaryngologist, phoniatrist, Doctor of Medical Sciences, Professor V.A. Zagoryanskoy-Feldman

Feedback from the archpriest of the Kazan Cathedral on Red Square, Father Valentin (in the world - V.L. Chaplin, phoniatrist at the Gnessin Music and Pedagogical Institute, Candidate of Arts Sciences)

Conclusion of a phthisiopulmonologist of the highest category, candidate of medical sciences, honored doctor of Russia N.D. Egorkina

Conclusion of a physiotherapist of the highest category Z.P. Melikhova

Conclusion of a doctor of the highest category, Honored Doctor of Russia, Head of the Children's and Adolescent Department of the Central Research Institute of Tuberculosis of the Russian Academy of Medical Sciences Z. V. Evfimievskaya

Conclusion of the Head of the Department of Childhood Diseases of the Russian Peoples' Friendship University, Doctor of Medical Sciences, Professor L.G. Kuzmenko

Conclusion of a general practitioner of the highest category L.A. Moiseeva

Conclusions from medical institutions

Parting words to those who hold this book in their hands

Word from the editor-in-chief

Alexandra Nikolaevna Strelnikova, the creator of therapeutic breathing exercises, went, like many other inventors, a difficult path from the rejection of her method by official medicine to nationwide popularity. In September 1989, an absurd tragic accident cut short the life of this brilliant healer. She left, leaving us, her compatriots, with what she lived and fought for - unique breathing exercises. She passed on and bequeathed her life’s work to her student, Mikhail Nikolaevich Shchetinin.

Mikhail Shchetinin came to Alexandra Nikolaevna as a student at the directing department. He came with his misfortune - his voice completely disappeared. With the help of Strelnikov gymnastics, he not only regained his lost voice, but also restored nasal breathing and got rid of bronchial asthma. Amazing gymnastics captivated him with its truly ingenious simplicity and effectiveness. Since then, he has become a follower of Strelnikova, her devoted student and assistant.

When one day at a press conference A.N. Strelnikova was asked if she had any students, she said: “The only thing I have in life is my gymnastics and my Misha!” M.N. Shchetinin was next to his teacher for the last 12 years of her life. Alexandra Nikolaevna taught him how to stop an attack in a choking asthmatic, how to help a heart patient, how to deal with seriously ill patients bedridden, how to make the speech of a stutterer smooth, and improve the sound of an actor or singer’s voice.

Currently, Mikhail Nikolaevich Shchetinin is actively popularizing the Strelnikova method in the press, on radio and television, and is successfully introducing it into the practice of medical institutions. At M.N. Shchetinin has preserved the richest archive of Alexandra Nikolaevna: her notes, photographs, joint sketches and developments of new exercises. She could have done a lot more, but she didn’t have time...

On the pages of this book, Dr. Shchetinin shares the secrets of the unique technique of “paradoxical breathing”, gives specific recommendations for its implementation in various diseases, based on his 25 years of experience in treating patients with Strelnikov breathing exercises. Mikhail Shchetinin’s book is a real help to everyone who wants to escape the captivity of their illnesses.

Mikhail Shchetinin is a spiritually generous and selfless person. He does not skimp on good things: he has given numerous free lectures for the elderly and disabled, free classes with seriously ill children in tuberculosis clinics, and emergency telephone consultations for patients in critical conditions. There is no area in Moscow where M.N. Shchetinin did not give free lectures at social service centers (CSC), children's centers, centers for disabled children, kindergartens and schools, and military units.

Mikhail Nikolaevich says that he is a happy person: he himself was cured, he saves others. Taking this opportunity, I would like to say a huge thank you to him on behalf of all of us - those whom he helped, for whom he lives!

Olga Kopylova

Chief Editor

publishing house "Metafora"

Review

based on the book by Mikhail Shchetinin

“Breathing gymnastics A.N. Strelnikova"

Chief specialist in functional diagnostics in Moscow, pulmonologist, Doctor of Medical Sciences, Professor of the Department of Childhood Diseases of the Moscow Medical Academy named after. THEM. Sechenova M.I. Anokhina

Thousands of patients have confirmed the high effectiveness of Strelnikova’s gymnastics.

Regarding the physiological basis of the technique, we can say the following: there are many different systems of breathing exercises, and, obviously, they are all useful, since otherwise they would not be practiced. A positive factor common to all of them is movement. The necessity and usefulness of movement are undeniable.

THEM. Sechenov in his last work “On the influence of irritation of sensory nerves on human muscular work” showed the importance of impulses arising in working muscles for the state of the nervous system. I.P. Pavlov wrote about “muscular joy.” “Kinesophilia”, “aerobics”, “hypokinesia” are just some of the physiological terms related to the study of muscle activity. For their part, psychologists emphasize the role of movement in the development of mental functions, and M.N. Shchetinin writes that by the way the patient performs the exercise, a diagnosis can sometimes be made. Comparable with this observation is the statement of the famous actor M.A. Chekhov that in order to enter into the image of a character it is important to understand how he holds his head. A special course called “psychomotrise” is devoted to the relationship between the psyche and movement in French medical institutes.

It is important to dose the intense physical activity created during breathing exercises correctly. It is better and safer when the patient works with a methodologist. He counts the pulse so that arrhythmia does not occur and the heart rate does not exceed the permissible value, controls blood pressure (an experienced methodologist can roughly estimate it from the pulse) and monitors the general condition of the patient. Ideally, recording an electrocardiogram, measuring oxygen consumption, and much more are necessary, although even the most complex measurements do not fully resolve the issue of load optimization.

Movement is good for everyone. In Strelnikov gymnastics it is cyclic, repeating, which is most adequate for vegetative-vascular dystonia.

A specific element of Strelnikova’s gymnastics is a change in breathing pattern. It has been shown that any training has a trophic strengthening effect on the nervous system. Leonardo da Vinci compared the brain to a razor that rusts from disuse. The trophic effect can be explained even at the level of the nerve cell. It has several degenerative short processes and one long, working one. The long shoot is the one that has outperformed others in the competition. By transmitting nerve impulses, it is powered by the cell it innervates. So it is almost equally good for health to study both astronomy and astrology. Another example: if a schizophrenic is forced to speak a foreign language (no matter how poorly he knows it), his delusions are weakened. By analogy, changing the breathing pattern can be a pathogenetic therapy for logoneurosis (stuttering), bronchial asthma (since it impairs the coordination of the respiratory muscles and, in particular, diaphragmatic spasm occurs) and cases of voice loss.

The third element of Strelnikova’s gymnastics is psychotherapeutic (in medicine it is called the placebo effect). This is the effect of faith in healing (remember the Gospel “your faith has saved you”). The psychotherapeutic factor was present when people were treated in temples in ancient times, and it still exists today with any treatment, including medication and surgery. In itself, going to see a doctor often provides a psychotherapeutic effect, although the doctor is usually not aware of it. Why is it difficult for doctors to treat themselves? Because they are distrustful or even deep down “hardly believe in medicine,” i.e. Scientifically speaking, they are placebo-negative. There is a significant confession in the book. The surgeon, referring the patient to M.N. Shchetinin, says: “Only without fanaticism.” To which Shchetinin replies: “If I practice without fanaticism, you will not send your patients to me. Because then they won’t recover so quickly!”

The psychotherapeutic factor is extremely important in eliminating the feeling of shortness of breath, headache and other unpleasant sensations. Shortness of breath can be “spoken” in the same way that toothache is “spoken”. This explains the well-known fact that asthma patients receiving non-drug treatment (according to Buteyko, homeopathy, reflexology, etc.) feel well, while according to spirography, bronchospasm persists. In severe forms of bronchial asthma, it is impossible to exclude drug treatment against the background of non-drug treatment. In general, any treatment for asthma should be monitored using functional methods (the simplest of which is peak flowmetry).

The book is also a document reflecting the eternal struggle of talent with the mediocrity that surrounds it. This struggle was, to paraphrase the saying, “not for death, but for life.” I remember the scene of the siege of the healer’s apartment, when she, in defiance of the judicial security authorities, opens the door and lets in the sick. And of course, there is a remarkable portrait of the author of the method, Alexandra Nikolaevna Strelnikova, an unusually gifted artistic woman who, thanks to her gymnastics, has preserved her youth at the age of 77!

“A breath that leads to ecstasy” is the headline of one of the newspaper publications about Strelnikova’s gymnastics. Alexandra Nikolaevna’s mother studied with student Polina Viardot. “If you,” said the great singer, “while preparing to sing, took your breath and did not come into ecstasy, you took it incorrectly. Search!”

Among the reviews given in the book, the professor of laryngology says this: “We still see, and Strelnikov – still!” And he shows the first time to the base of the neck, and the second time to the waist. It would be correct to show below the belt and above the neck, especially since gymnastics helps not only with pathologies of the respiratory system.

Touching upon the most difficult issues of treating chronic diseases, the author reminds the reader that the disease is not limited only to the clearly affected organ, that the state of the nervous system, sexual function, etc. are also important. This position corresponds to the Hippocratic “treat the patient, not the disease.” The “holistic” approach, as they now call it (from the English “whole”), is perhaps the most impressive aspect of this book.

A.N. Strelnikova: I'm tired of kneeling!

On the threshold of Winter I want

Getting carried away for an hour, getting drunk...

Without haggling, I’ll pay for everything!

And I will never regret anything!

A.N. Strelnikova

Her sister Nina Nikolaevna told about Alexandra Nikolaevna’s childhood in a letter. Their mother Alexandra Severovna was a very beautiful woman in her youth. Father Nikolai Dmitrievich Strelnikov was also remarkably handsome, but 17 or 20 years older than his mother. The last time the sisters saw their father was in 1919.

Since 1920, Shura Strelnikova, together with two sisters and her mother Alexandra Severovna, lived in Vladivostok with Aunt Lida, her mother’s older sister. Then Aunt Lida left with one of Shura’s sisters for Harbin. Alexandra Severovna left with 2 daughters. The last time they saw their sister who had left was in 1924. They corresponded, but in 1934 repressions began, and it was better not to receive letters from the White emigrant Harbin. The correspondence ended.

By chance, the repressions bypassed A.S. Strelnikov and her daughters. Alexandra Nikolaevna became an opera singer. Before the war, she sang in the troupe of the Musical Theater. K.S. Stanislavsky and V.I. Nemirovich-Danchenko, and her mother worked at the Novosibirsk Philharmonic as a teacher vocalist.

How did mother and daughter Strelnikov create their gymnastics, where did it all start? Even in the pre-war years, A.S. Strelnikova has already used individual exercises of the future unique system. Looking through Alexandra Nikolaevna’s old papers, I discovered a document sent to A.S. Strelnikova from the People's Commissariat of Health: “Your proposal entitled “Method of treating asthma with breathing exercises” was received by the Bureau of Inventions of the Technical Council of the People's Commissariat of Health of the USSR on April 29, 1941, registered under No. 4268 and sent for conclusion...” But the war began, and it became impossible before inventions.

A.N. Strelnikova returned to Novosibirsk and began to lead amateur performances, traveling with a propaganda team around the Novosibirsk region. She returned to Moscow only in 1953 and brought three of her students. Two of them entered the Moscow Conservatory, the third entered the Gnessin School. Later my mother arrived. The daughter began working as a teacher-vocalist at the Central House of Culture for Railway Workers, and the mother began working at the Moscow State Stage. They lived in Sokolniki in an old one-story house that once had a stable. At that time, mother and daughter Strelnikovs were known only in a narrow circle of metropolitan singers, since their breathing exercises improved the beauty of timbre, expanded the range of voices of those for whom singing was a profession, and “made” the voice of those who wanted to sing without having the natural ability to do so .

Strelnikova Jr. was very ill at that time. Due to severe and persistently repeated attacks, her heart had already begun to fail. And although the Strelnikovs had connections in the medical world of Moscow, none of the famous doctors could help Alexandra Nikolaevna. One autumn night, a sharp pain in the chest shook the body and came up like a lump in the throat. "Mother! - Alexandra Nikolaevna screamed, “I’m suffocating!” There was no telephone in the house; the nearest payphone was a whole block away. Alexandra Severovna opened all the windows so that her daughter could breathe easier, but it did not become any easier. And at that moment the youngest Strelnikova, frantically gasping for air, suddenly thought: Strelnikov gymnastics! Not mine, not ours, but Strelnikov’s, as if she had already left them and became the property of all people. Gathering her last strength, she began to noisily sniff the air, taking 4 short breaths. And I immediately realized that I would live until the morning.

At these moments, the mother and daughter Strelnikovs realized that they had created not only breathing exercises that restored the voices of actors and singers, but something much more, something great that could make almost any person healthy.

Later, Alexandra Nikolaevna spoke about the invention of breathing exercises: “As a young singer, I lost my voice. And my mother began to look for a way for me to restore it. This is how gymnastics was gradually invented.”

The rumor about amazing gymnastics, after which the voice sounds clearer and louder, began to spread throughout Moscow. Famous singers and dramatic artists began to come to the Strelnikovs for singing lessons. People's Artist of the USSR Lyudmila Kasatkina, then already a famous actress who starred in the film “Tiger Tamer,” attended Strelnikova’s lessons and convinced the management of the then Soviet Army Theater to hire unique teachers who eliminated a hemorrhage in her vocal cords in a matter of days, which the Bolshoi clinic theater could not cure for several months! The leading specialists of this clinic are phoniatric surgeon V.A. Zagoryanskaya-Feldman and otorhinolaryngologist D.A. Shakhov began to send singers and actors to the Strelnikovs. Phoniatrist V.L. Chaplin from the Institute. The Gnessins sent student vocalists, announcers, and teachers with “broken” voices to them.

Inspired by success, Alexandra Nikolaevna decides to apply for an invention. By this time, the Bolshoi Theater clinic had been sending actors and singers to the Strelnikovs for 17 years, and the ENT office of the Gnessin Institute for 7 years. In the biological office of the Institute. Vishnevsky checked the results of using Strelnikova’s gymnastics on a spirograph and capnograph. The spirograph showed an increase in inhalation volume, the capnograph showed an improvement in gas exchange in the very first lesson! Then people who had been doing this gymnastics for many years were examined. Everyone was breathing great.

On September 28, 1973, the All-Union Scientific Research Institute of State Patent Examination for the first time registered the copyright of a singing teacher for the “Method of treating diseases associated with loss of voice,” establishing its priority on March 14, 1972 (copyright certificate No. 411865).

The list of diseases for which Strelnikov breathing exercises help has begun to expand every year. The central press wrote about the unique gymnastics, which cures many diseases. But along with popular recognition, hatred from the then official medicine also intensified. High-ranking officials from the Ministry of Health did not want to put up with the fact that some “imposter”, who not only had no medical, but also no real pedagogical education, dared to achieve results in the field where they, having the titles of professors and doctors of medical sciences and using the latest medical equipment, they were powerless.

Official medicine demanded from Alexandra Nikolaevna a scientific substantiation of the gymnastics she created. But the people who came for help from all over the Soviet Union did not care much about the scientific basis. It was important for them that breathing exercises actually relieved asthma, headaches and epileptic seizures. And what scientific explanations could be demanded from my teacher if she did not work in a clinic and did not have a laboratory? Alexandra Nikolaevna was a singer... But what a singer!

When many years ago she showed several of her vocal students at the Moscow Conservatory, the teachers told her: “The fact that they all sing beautifully and have a good school does not prove the correctness of your method... You have gathered the best amateur singers from all over Moscow! » And then Strelnikova stood up and sang a convict-in-complexity performance of Kuma’s arioso from the opera by P.I. Tchaikovsky "The Enchantress". The professors and teachers from the commission were in real shock! Frozen with delight, they looked at the woman whom only a few minutes ago they hated just because she dared to tell them about some of her methods of voice production, which went against all the generally accepted recommendations traditional for singing schools in England, France and even Italy!

Hugo Natanovich Titz, then the dean of the vocal department, applauded the singer, and the former soloist of the Bolshoi Theater, Professor Elena Katulskaya, could not stand it, broke down and, sobbing loudly, shouted: “God! What a singer! I refuse to participate in this vile persecution!” And she ran out of the hall.

At A.N. Strelnikova had some kind of inner instinct: she could not explain why, but she absolutely accurately guessed the person’s illness - he just had to start doing our gymnastics in her presence. Only later, after several years of treating patients together, I realized: she defined the disease by the way a person; the way he moves, the way he breathes and the way he looks.

One day, coming from the Satire Theater in the evening, she said: “Mironov and Papanov have changed the way they play, and I don’t really like it.” And I realized that she did not like the new style of acting of outstanding actors, but something new that unexpectedly appeared inside each of these great artists. Soon, returning from work late in the evening, in the hallway she told me in a strange, unnaturally dull voice: “Papanov has died.” And, leaning her back against the door, she said quietly and doomedly: “And it seems to me that Andryusha will be next...” Andrei Mironov soon passed away.

The first magazine in our country to talk about unusual breathing exercises was the magazine “Inventor and Innovator” (No. 7, 1975), which published a photograph of Andrei Mironov performing several Strelnikov gymnastics exercises, and in No. 8, 1976, published a set of exercises.

In the same 1975, the Soviet Union magazine, which was also published in several countries in the West, published a short article about Strelnikova in its tenth issue. Why did the “main magazine of the country” suddenly need a mention of breathing exercises, which the USSR Ministry of Health received with hostility? The explanation turned out to be simple. The then very famous pop singer Larisa Mondrus said at a press conference in Germany: “In the USSR there are no conditions for a creative person. Example? Please! My vocal teacher Alexandra Nikolaevna Strelnikova!” After this, literally the next day, the magazine “Soviet Union” wrote that A.N. Strelnikova is a famous teacher and works in the best theaters in Moscow. Thus, a Westerner could assume that Strelnikova has at least a mansion in the center of the Russian capital and that in general everything is in order in her life. And Mondrus is simply slandering Soviet reality.

Alexandra Nikolaevna Strelnikova was grateful to Larisa Mondrus for this act for the rest of her life.

At this very time, Strelnikova rushed from one clinic to another, asking, begging to conduct research and thereby give her the opportunity to prove that the gymnastics she invented was very necessary for suffocating people, because people die from asthma every day all over the country, whom official medicine is powerless to help! And everywhere there was the same answer: “You are not a doctor! You have no right to treat!” Fortunately, according to Soviet legislation, due to the presence of an author’s certificate, she had the right to receive patients at home, since no expensive equipment was required to put the invention into practice.

From a letter from A.N. Strelnikova to the Pravda newspaper:

A Frenchman, who happened to observe the results of our gymnastics, said: “I don’t understand this country... It could get rich by exploiting Strelnikova. Doesn’t anyone really need this?!”

Back in 1972, the Committee for Discoveries and Inventions explained to me that our method was patentable, that the patent was beneficial to the state, and I agreed out of patriotic motives. But doctors from the Moscow Research Institute of Ear, Throat and Nose harassed me so much that I couldn’t stand it and refused, although the Committee tried to persuade me.

One day, two gray-haired ladies, medical workers from foreign countries, came to Alexandra Nikolaevna. One said: “I wrote to you. You sent me a description of the gymnastics and, despite the fact that I am 63 years old and have severe asthma, I feel better... Check if I’m doing everything correctly?”

Another said: “I'm from Austria, MD. Check me out too. I believe that such extraordinary gymnastics should be reported to the Minister of Health immediately!”

Our compatriot, who was present at the conversation, also a doctor, objected: “Yes, they will strangle her right away! Let him sit and not rock the boat!” And Strelnikova sat and did not rock the boat...

Another incident that my teacher told me about. At one of the evenings at the Actor’s House, the capital’s leading phoniatrist approached her and hissed right in her face: “We must strangle you!” For ethical reasons, I will not mention the name of this doctor of medical sciences, I will only say that before I came to Alexandra Nikolaevna, absolutely voiceless, I was treated by this doctor, too. For several months, he very conscientiously tried to restore my voice by prescribing Proserin tablets. Alas, to no avail.

While Alexandra Nikolaevna herself, tired of unsuccessful attempts to break into any medical institution, received patients only at home, the Soviet press, fortunately, continued to write about her successes! Following the magazine “Soviet Union” about Strelnikova’s gymnastics in 1975-76. wrote “Evening Moscow”, “Moskovskaya Pravda”, “Soviet Culture” and “Socialist Industry”.

In 1981, the Trud newspaper published two excellent articles about breathing exercises. The journalist who wrote them, Nikolai Gogol, was fired from his job for this. And a literal pilgrimage began to our house (at that time I was living with Alexandra Nikolaevna in her cramped two-room apartment on Oktyabrsky Field)! The line of people wanting to get treatment stood the entire width of the flight of stairs from the first floor to the fourth. Some neighbors, naturally, began to call and write to the Housing Office, the police, and the Executive Committee, demanding that the “healer” be evicted somewhere far away... Complaints reached the district prosecutor’s office. The young and energetic chief prosecutor of the Khoroshevsky (at that time Voroshilovsky) district arrived, put my teacher in a company car and brought her to his office, where he forced her to write a statement about her refusal from private practice...

The crowd on the stairs was banging on the door, I periodically left the apartment and announced that Alexandra Nikolaevna was forbidden to see patients. The local police department, and sometimes an entire squad of police, burst into our apartment several times, even in the middle of the night, to see if we had a hangout! For several days, gasping people and children stood silently outside our door. Sometimes one of the kids cried - he began to have an attack of suffocation. Finally, when it became unbearable to look at the suffocating children, Strelnikova could not stand it. She rushed to the door, opened it wide and said: “Come in!”