Buteyko Breathing Method

PDF of this page
Respiratory Muscle Strength Training — Sleep and Brain
CapnoTherapy — Sleep and Brain

Detailed Buteyko Breathing Practice

1. Setting the Environment

  • Quiet Space: Find a calm, distraction-free environment where you can focus.
  • Posture: Sit with your spine straight, shoulders relaxed, and feet flat on the floor. Alternatively, lie down if sitting is uncomfortable.

2. Warm-Up: Nose Clearing (if needed)

If your nose feels blocked, clear it using this technique:

  • Take a small breath in through your nose.
  • Exhale fully through your nose.
  • Pinch your nose with your fingers to hold your breath.
  • Nod your head or sway your body gently to distract yourself while holding your breath.
  • Release your nose when you feel the urge to breathe, and inhale gently through your nose.

3. Main Buteyko Exercise

  • Relaxation Phase:
    • Breathe normally for 30 seconds to settle into a rhythm.
    • Keep your breath soft, silent, and through your nose.
  • Breathing Control:
    • Breathe in gently through your nose for about 3 seconds.
    • Exhale softly for 3-4 seconds.
    • Pause after the exhale, holding your breath for 3-5 seconds if comfortable.
    • Repeat this cycle for 5-10 minutes.
  • Creating “Air Hunger” (key to Buteyko):
    • Gradually reduce the depth of your breathing while staying calm.
    • Aim to feel a slight but tolerable hunger for air.
    • This step retrains your brain to accept less air and reduces hyperventilation over time.

4. Advanced Techniques for Specific Needs

  1. Anxiety or Panic Attacks:
    • Use the Control Pause to quickly regain calm:
      • Exhale gently, pinch your nose, and hold your breath for 5-10 seconds (or as long as comfortable).
      • Resume breathing slowly through your nose.
    • Focus on lengthening the exhale phase.
  2. Asthma or Respiratory Conditions:
    • Focus on slow, shallow nose breathing to avoid over-breathing.
    • Use the Extended Pause:
      • After a gentle exhale, hold your breath slightly longer (e.g., 10-15 seconds) to relax the airways.
  3. Exercise Enhancement:
    • Incorporate nasal breathing into your physical activity.
    • For advanced training, practice holding your breath after an exhale during light exercise (e.g., walking or cycling).

5. Measuring Progress

  • Control Pause (CP):
    • Perform a CP test daily:
      • Breathe out, pinch your nose, and time how long you can hold your breath until you feel the first need to breathe.
      • A CP below 20 seconds may indicate over-breathing. Aim for 30-40 seconds over time.
  • Body Oxygen Level Test (BOLT):
    • Similar to the CP but performed upon waking to assess baseline progress.

6. Regular Practice

  • Practice Buteyko breathing for at least 10-15 minutes, 2-3 times per day.
  • Aim to incorporate gentle nasal breathing into all daily activities, even during sleep (consider using a nasal strip or tape if mouth breathing occurs at night).

Precautions

  • Avoid over-holding your breath or creating significant discomfort.
  • If you have serious respiratory or cardiovascular conditions, consult a healthcare provider before starting.
  • If dizziness, anxiety, or discomfort occurs, stop and resume normal breathing.