Starting position: standing straight, legs slightly narrower than shoulder width apart, arms hanging along the body. Quickly squat down, at the same time take a noisy short breath through your nose. The back is straight, we rest our palms on our knees, the heels at the moment of squatting are slightly off the floor – the weight of the body is on the front half of the feet, the knees are spread apart.

Then, just as quickly, stand up: legs are straight, very tense, the buttocks and anus are compressed – also a breath. The back is straight, but not tense – only the legs, buttocks and anus are tense, the arms hang along the torso.

Squatted down (hands rested on the knees, back straight) – inhale. We quickly got up (back straight, arms lowered) – also a sharp breath. Exhalations leave absolutely freely (passively) through the nose or slightly open mouth after each inhalation-movement.

The exercise is done at the usual tempo-rhythm of Strelnikov’s gymnastics – a little more than 1 breath per 1 second, approximately at the pace of a combatant army step.

In a row (without stopping) you need to take 8 breaths-movements. Rest from 3 to 10 seconds – and again 8 breaths-movements (4 squats and 4 rises).

this must be done 12 times for 8 breaths-movements. With a good workout in a row (without stopping), you can do 16 or 32 breaths-movements. Then rest from 3 to 10 seconds and again 16 or 32 breath-movements.

The norm is 96 breaths-movements (this is 6 times 16 or 3 times 32 breaths-movements).