Buteyko Breathing Method For Reducing Anxiety & Calming Nervous System | Sterling Structural Therapy
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- Опубліковано 2 гру 2020
- Buteyko breathing, developed in 1952 by Dr Konstantin Pavlovich Buteyko, (Bhew-tae-ko) is a breathing technique designed to improve functional breathing patterns.
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Sterling Structural Therapy (SST) is a new paradigm in chronic pain treatment. SST is the ONLY Fascia-based VIRTUAL therapy, that uses the principal of Chirality to correct systemic Myofascia imbalances, restoring movement, function and quality of life!
at SST we work with chronic pain populations, we teach our clients this simple self care breathing technique, to help people recovering from chronic pain conditions, reduce anxiety levels, and create a more resilient nervous system.
This breathing technique is often used to help with:
1. Respiratory: asthma, rhinitis, hayfever
2. Neurological: Anxiety, stress and panic attacks
3. Sleep disordered breathing: insomnia, snoring, central sleep apnea, obstructive sleep apnea.
Try this simple technique for yourself, first thing in the morning, and right before bed time... let us know what you notice after trying this for just one week
contact us, take the first step to changing your life!
602-908-7108
ClientCare@SterlingStructuralTherapy.com
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Exercise starts at 1:09 for those that are hyperventilating right now
This was very helpful💜
Lmao this comment is accurate af
Thank you very much 🙏🙏
Thank you!!!!
40 years i would have thought you were crazy. Now at 41, man was I stupid and unaware of how bad this body can get.
Yesssss!!!!!!
For those who already taken buteyko training, do a very little breath and maintain slight air hunger whenever you’re anxious or nervous. This slows down your heartbeat in a matter of seconds. Always works like magic
Thanks for sharing.
This helped
I appreciate the instructor has a calming relaxed tone. Certain voices trigger stress for me. Hers is soothing. 🙏
It gives me heart palpitations:( is that normal?
@@sorayanobari Me too. From medicinal perspective it should be normal. If your saturation goes down, heart will speed up to deliver more oxygen to your tissues and organs. Correct me if I am wrong.
You just calmed my panic attack idk how to thank you i think i can finally sleep it is 6am!!!
🙏😊😊
Hey voice is really calming too
@@Life360Summitdoes this cure air hunger?
She is just heaven thank you
Having breathing issues. This totally calmed me down. Thank you so much.
Love hearing this!
This Amazing Method should be tought in every School & Hospital and Prison in the world it is a Perfect Breathing Method.Fantastic content & thank you.
Crystal clear explanation.Thanks.
I just did this because I get anxious when I get an asthma attack and my inhaler 40 min. Into it is not working! I totally felt calm after. I will continue to do this. THANK you!
Yeayy so glad to hear this !!
Thank you !! The regular breathing was not working for me and this did wonders so thankful for you. 🙏
Yeayy 🙏😊
Thank you 💕
I really want to express my appreciation, this is brilliant! Thank you immensely
This has helped me more than anything else, it’s become my go-to. Thanks so much 🌳
We love hearing that!!
How did it help you please?
Oh my god! You are the best, I got into the rhythm right away with your instruction. Amazing. Feeling so much lighter. Perfect instructions and amazing timing and rhythm. Thanks a lot for this.
You are very welcome 🙂
Love the way shes says inhale. Very Asmr like triggers!
That made me feel tingly! Amazing!
Beautiful video. Relaxing voice, straight and to the point. Thank you!
You are very welcome 🙏
This was very helpful, thank you so much.
can I ask what the count is? I got confused and the counting helps me a lot. Do you take 3 inhale and exhales at a count of 3 while holding your nose, then hold for a count of 4, then 5, then decrease back to 4 , then 3?
We recommend replacing the video and just sitting there and following along 🙂
For videos like this just keep pausing and use back or fwd by 15sec by dbl tapping video (if not active chk YT settings.) Good to watch Patrick Mckeown/Advantage Oxygen videos who as she said developed this:
Take few normal breaths.
In 2 counts. Out 3 counts. Hold 3
In 2. Out 3. Hold 3
In 2. Out 3. Hold 4
In 2. Out 3. Hold 5
In 2. Out 3. Hold 4
In 2. Out 3. Hold 3
In 2. Out 3. Hold 3.
Drop arms. Breathe normally.
In and out always same only hold changes. Patrick has said you can just hold breath don’t have to plug nose. I would def do it with this video to help with counts. 😉❤️✨
small breath in, small breath out, 5,4,3,2,1 on the exhale and repeat.
@@Dehzee
@j mc
You're both saying very different patterns.
The pattern is (via the nose) inhale, exhale, hold while plugging nose with your left hand.
Legend:
I = inhale
E = exhale
H = hold breath and plug nose with left hand
Pattern with count:
I E H
2 3 3
2 3 3
2 3 4
2 3 5
2 3 4
2 3 3
2 3 3
Awesome
Thank you 🙏🏼
This is helping me ❤
She has a very relaxing voice.. It really helped my anxiety.
We are so glad to hear it 🙏
This helps so much thank you
Excellent, mission accomplished 🙂
Just watching this is relaxing.
Excellent 🙂
Thanks a lot,,💖💖💖
You are very welcome!!! Please start doing this regularly, morning and night. It will have an immediate effect... and a long term effect 😊🙏
thank you.
You're welcome🙂
Can't believe this cure my nasal congestion tonight. Thank you for sharing this powerful magic.
Yeay, Powerful physiology 🙂
I’m sold
🙏🙌
thank you. this is on point and very helpful. is it possible to overdo this when suffering from chronic hyperventilation?
Yes, please listen to your body … and stay below a certain level of discomfort
Excellent 👍🏼
Thank you 🙂🙏
Very nice video!
🙏🙏
It worked I feel calmer
yeayy!! excellent!! mission accomplished :)
Hello! Thank you for the video! I wanted to know the difference between this exercise and super slow breathing with a little bit of short breath?
Not a huge difference:) Both aim to have a build up of CO2 in the system which is what causes the beneficial effect
I completed the process and felt calm.
Se supone que no tiene que la respiración al inhalar tiene que no hacer ruido alguno, es así?
Thank you so much for this. I've been using this to focus in my school. I get really anxious and get brain fog.
Yeay love hearing this
I have suffered with hyperventilation (anxiety) for many years, I will try this and see if this works! Please God let this work
Hi! How did it go for you?
You can also try Wim Hof and the DARE method 😊
ua-cam.com/video/tKaUEVnducI/v-deo.html this will also help.
Love u
Getting Started
by Peter Kolb
While the Buteyko method introduced into the west has been getting excellent results, it does not entirely accord with Professor Buteyko’s recommended practice. During two weeks he spent in New Zealand in December 2000, he demonstrated the Buteyko technique as it should be practiced.
Aim
Firstly, it needs to be understood that breathing too much is a bad habit that leaves you with a debilitating shortage of carbon dioxide and bicarbonate. It usually results from long term, undischarged stress. Any stress makes you breathe more. If this is sustained over a long time period it becomes a habit. The physiology behind this habituation process is well understood. Buteyko therapy aims at reversing this, by habituating to less breathing. You do this by developing and sustaining a feeling of a slight shortage of air over a long time period. This gradually restores your carbon dioxide and bicarbonate levels back to normal.
Maximum Pause
While it is possible to stifle an asthma attack with a long and uncomfortable breath hold know as a maximum pause (MP), this procedure does not reverse your asthma and does not retrain the respiratory center to pace your breathing correctly. Professor Buteyko is emphatic that the maximum pause has no therapeutic value in restoring healthy breathing, which is the aim of his therapy. It is also dangerous for people with various disorders such as hypertension, heart disease, epilepsy, kidney disease and diabetes. It can also destabilize your breathing, making it worse. Unfortunately the maximum pause has been introduced into a westernized version of the Buteyko technique, much to the annoyance of the Professor.
An understanding of the physiology behind the Bueyko method leaves no doubt that the maximum pause cannot improve your breathing.
DIY/Self-help
Professor Buteyko is firmly opposed to the DIY/self-help approach. The Buteyko technique relies 100% on patient compliance for effectiveness. Learning it from a script is like learning Yoga or martial arts from a book. Most people will experience changes in their bodies as their CO2 levels rise. These changes vary from one individual to another. Buteyko practitioners help you deal with these changes, keep you motivated and ensure that you do the breathing exercises correctly. Support for your Buteyko practitioner enables him to continue his work of bringing the technique to other sufferers.
Nevertheless, very few people around the world have access to a Buteyko practitioner. So here are some basics to help get you started.
Medication
Do not make any changes to medication. Steroids must be taken as prescribed. Because of carbon dioxide shortage asthmatics often don’t make enough Cortisol (natural steroid) and must have supplements. Steroids are not just anti-inflammatories but they are needed by the body and without the right amount it can be almost impossible to get breathing back to normal. Your doctor will be able to review your need for steroids when you stop having asthma symptoms.
Bronchodilators must be taken only when needed. As you progress, discuss with your doctor the possibility of weaning yourself off long acting bronchodilators and replacing them with short acting ones. That will give you more control over using them when needed. You should find that within days you will be able to overcome asthma attacks with reduced breathing and won’t need the bronchodilators. Nevertheless, you must always carry them with you for emergencies.
Nose breathing
Always breathe through your nose. If your nose is blocked perform the following exercise: After breathing normally (do not make any exaggerated breathing manoeuvre), hold your breath for as long as is comfortable, and then gradually resume very gentle breathing. It may help to pinch your nose, nod your head a few times or do some other form of exercise. In stubborn cases or when the blockage is due to a cold, you may have to try a few more times.
To avoid breathing through your mouth in your sleep, you might like to experiment with a little light medical paper tape to keep your mouth closed. Mouth taping at night is not recommended by Professor Buteyko, but most people find it extremely valuable. If you do, protect your lips with suitable cream, use a low tack tape (some are quite aggressive), and make sure you fold a tab or handle at each end for rapid and easy removal. Do not go to sleep with tape on your mouth if this causes any form of anxiety.
Comfort
Make sure you’re comfortable before starting the exercises. Remove unnecessary clothing since the improved blood carbon dioxide will dilate blood vessels in the skin, thereby warming you up.
Posture
To get your posture right stand with your back to a wall, heels, shoulders head and bottom touching the wall. Now drop your shoulders. Keep this upper body posture when sitting.
Relaxation
While maintaining your posture, relax all the muscles in your chest, neck, shoulders, arms, tummy and particularly the diaphragm. It’s a good idea to tense them up a bit first before relaxing them so that you can properly identify them and make sure they are all relaxed.
Normal Breathing
Take off your shirt and stand in front of a full length mirror. Watch your chest and tummy for breathing movement. Make sure that your chest does not move at all, and only the upper part of the tummy moves, between navel and breast bone. The second thing to check for is that the tummy moves out with each in breath and not the other way around. Many people get this wrong. Your out-breath must be free, relaxed and unforced.
Reduced breathing (RB)
Your aim is to develop a feeling of slight hunger for air, sustain this over a period and do this frequently. In fact, this should become a habit so that you do it all the time until you have achieved your health goal.
Try to feel your breathing and become aware of your breathing pattern. Now try to maintain this pattern while taking in just a little less air on each breath so that you develop a slight hunger for air. Initially try to sustain this for two minutes, then five and then ten.
If you follow all the steps correctly, then you should feel really calm, good and even a little sleepy. If you already practice relaxation techniques, yoga etc, you can combine them with reduced breathing.
Measuring your breathing
Hyperventilators breathe more than normal in order to achieve lower than normal blood carbon dioxide levels. It follows that if you have to breathe more than normal, then you will also not be able to hold your breath as long as you should. Professor Buteyko has cunningly used this principle to measure your blood carbon dioxide by testing how long you can hold your breath.
You start the pause somewhere in your normal breathing cycle. This is how you start the pause: Look up with your eyes and at the same time pinch your nose and start a stop watch. Just before it starts to get uncomfortable, stop the stop watch and resume normal breathing. You should be able to resume normal breathing without any effort and without taking deeper or more frequent breaths.
Some precautions:
- Do not take a deeper breath before the pause.
- Do not make any attempt to empty the lungs before the pause.
- Do not worry about which phase of the respiratory cycle you happen to be in before starting the pause. A pause is just an interruption of normal breathing.
The time in seconds is called a Control Pause (CP). Asthmatics typically have a CP of 5 - 15 seconds. (But not everyone with such a low CP has asthma.) Your aim is to achieve a CP greater than 40 seconds, although for perfect health Professor Buteyko recommends a CP of at least 60 seconds.
Doing a Set
When at rest, correctly seated, comfortable and relaxed and after breathing normally for at least five minutes you are ready to do a set. A set consists of
Pulse - CP - Reduced breathing - 3min normal breathing - Pulse - CP
First measure your pulse and then do a CP. Record the results on a table. Then do reduced breathing for ten minutes. Breathe normally for three minutes, then take your pulse again and take another CP. If you’ve done your reduced breathing correctly your pulse should go down and your CP should go up. Sometimes the pulse remains the same. If it goes up you’re not doing it correctly.
After three days you should be able to do around 8 to 10 sets a day. You can then start integrating reduced breathing into your daily life. Ideally you should aim at doing reduced breathing all day.
That takes care of the exercises. Here are a few helpful hints to help your recovery.
- Don’t eat unless you are hungry. Only eat until you have had enough. Eating increases breathing; eating excessively increases breathing excessively.
- Don’t dress too warmly. Be careful not to overdress children. If you are worried about them being cold, check their ears, nose, hands and feet. If these are warm, they’re OK.
- Make sure you get plenty of vigorous exercise. But don’t exercise to the point where you have to open your mouth to breathe.
If any of these recommendations make you dizzy, sick, anxious or give you palpitations, stop immediately. If possible see a Buteyko practitioner.
why are you counting the exhale faster than the inhale? Whats the poiint of a 3 count out if you do it twice as fast as the inhale?
woah it works better than the bag
Would this work for people with VCD?
How many times a day can we practice this ? And how many rounds can we do ? Thank you 😊
As many as you want
WHOA!
How many times to perform this exercise if you are doing a session am or pm please?
Once in pm once in am will be wonderful for your system! 🙂
Do I need to breathe into my chest or belly?
I have watched other videos and most of them recommends to breath into the belly!?
Can someone please advise? Thank you.
Belly breathing yes 🙂
I have Globus feeling with swollowing problems, can this exercise help for this?
sorry we are not sure.
Are there any side effects to doing these exercises initially?
I am definitely seeing the benefits at this early stage, but I also sometimes observe spikes in anxiety and pulse (not sure about BP, haven't measured) also a little bit of pain in my head.
Could this be the body or nervous system adapting to changes? Like blood ph/chemical levels? Or the nervous system adapting to a more parasympathetic state??
James Nestor mentioned he was sweating hard during his first Breathing session, before he delved into the subject.. Why was that? thanks.
Did you ever find out answers to this?
@@tanyawieczorek6603 kinda... hear me out.
The elevated anxiety at the beginning is more mental-related than physical. SO the anxiety is elevated not because you are doing breathing exercises, but because in your mind you are expecting an outcome from the exercises. The expectations and judgments create a mental stress loop. So each time you do the exercises, your brain fires up this mental stress pattern.
My advice is to let go of expectations, and don't expect results mentally. Just do the exercises and INVITE the anxiety in. Don't fight it. Its counter intuitive. The anxiety will then begin to wean off by itself.
Let go of expectations.
You will then get the full benefit from these exercises.
Thanks for sharing. I'm gonna give it a try.
I was diagnosed with asthma. Last months i wake up dizzy and can barely talk or stand on my feet cause of constant dizzy spells. I also experience fast beating heart or extrasystoles. Doctor says it is chronic hyperventilation. Can that really be the cause? I also have extreme cold hands and feeling that I can collapse anytime. I'm exhausted.
Elliot from EONutrition on you tube has many videos on B1 (thiamine) being good for cold hands and many other health issues regarding the nerves, and there are many. He helped me eliminate my IBS of 14 yrs after 5-6 weeks with B1 in the form of Benfotiamine.
I've seen Elliots video of B1 and Parkinsons disease. My mother has Parkinsons and I hope I can help her with that. She also has symptoms of asthma and coughing so I wonder if Buteyko method could help her with those (or if those are somehow related to Parkinsons?).
I think I myself have chronic hyperventilation and it causes chronic bloating... So I will try if I get relief from that with this method. I'm excited because I feel like its the answer I've been searching all along but trying not to get my hopes up too much.
Is it possible to do this too frequently ? I am working through some high general anxiety with hyper ventilation and thought to do this once an hour for a day or two until I settle down.
Start with less then Gradually add more 🙏🙂
Pneumothorax patient can do this technique?
I have nervous colon IBS , it works well by reduced the gas and tension ❤
Glad to hear it
Can you tell me your regime. How often, how long etc?
Well I'm breathing a bit better than before. My wheezing stopped. So it does work.
Yeayy
Dzień Dobry,
od kilku lat interesuje się tematem oddechu. często jadąc autobusem staram się oddychać tylko objętością powietrza "w nosie"
Zaciekawił mnie TEMAT w metodzie Butejki o redukcji oddechu.... czy na prowadzonych zajęciach można "poznać" swoje możliwości/granice w kwestii oddechu? określenie minimalnej liczby oddechów na minutę lub minimalnej objętości oddechowej.
Czy są metody wykorzystujące rebreathing lub oddychanie ubogą mieszanką tlenową?
nadzór instruktora z pulsyoxymetrem? może gdzieś, ktoś prowadzi jakieś ciekawe doświadczenia związane z oddechem? bardzo ciekawee wydają się ćwiczenia box breathing.
może uda mi się wykonać sesję 10-10-10-10
Can this help with my tight chest due to possibly my vagus nerve inflammation? Haven’t been able to take a deep breath for the past couple years.
We suggest a carefully try the technique and see what it feels like for you individually 🙏
Why is the counting on exhale (1, 2, 3) faster than on inhale (1, 2). It's like both take the same amount of time due to the faster counting. Is that on purpose?
It isn’t it should be the same pace.
This reminds me of pranayama
Is this a good technique for a habitual mouth breathing teenager?
It is! However it might take too much effort for a teenager 😉 A simplified version of the following might work best: simply make sure they’re only nose breathing no mouth breathing, and no deep breathing relaxed breathing. Have them account till three as the inhale, until five or six as they exhale… it will create that same CO2 oxygen balance we’re looking for, you can have them do it in the car while you’re driving them to school or back. Easy and VERY effective 😃
I tried for a while to breathe only from the nose and I was focused a lot on closing the mouth ... but many times I feel uncomfortable and that the mouth needs to be opened to get more air ... Usually the mouth opens automatically when there is no air ... but I have to constantly open in a way Being independent of the mouth has always been automatic ... How do I change the habit of the brain stopping being aware of breathing and mouth for the restoration of the automaton?
Great question. We work with many people that I’ve had to deal with that. Please try the following, in this video we share an excellent nervous system hack, to help shift your nervous system from sympathetic activation to parasympathetic, click the video watch and learn the hack ua-cam.com/video/xSzEel_6diU/v-deo.html
Once you figured out this simple hand will mudra just sit down in a comfortable position hold that hand position in both hands, and then allow yourself to slowly nose breathe, do not try to really force big inhales and exhales simply hold that hand mudra and allow the breath to come in and allow the breath to come out through the nose... keep us posted and let us know if it worked 🙏😊
How many times a day and how long should 1 session be
We highly recommend twice per day minimum, early AM & before bedtime. Aim to do 10-15 breaths total
… if in a rush, 7 breaths will still absolutely provide benefit :)
Does this cure air hunger?
Does it matter if we just hold our breath instead of holding our nose? For some reason it makes me queesy/anxious holding my nose.
Do whatever makes you feel better :)
The counting is different with inhaling an d then exhaling and then blocking the nose.
Is that on purpose? One is quite faster than the other.
No 🫢 Dana simply sucks at consistent counting #truestory
Any suggestions for a sinus infection?
Sorry that is outside our scope 🙏
I notice some practitioners recommend :
Normal inhale followed by normal exhale then immediately block nostrils for 5-seconds.
Repeat above for a total of 4- minutes.
Is your system any better ?
That should still create the desired effect, the only difference is that when the exhale count as longer than the inhale count, that actually creates a slowing down of heart rate, which is a favorable thing, as we are trying to use these type of breathing techniques to help shift people into amor para, sympathetic activation. We hope that makes sense.
@@Life360Summit Thanks for explaining the difference, I’m switching to method you suggest.
How many repetitions of this exercise should we do?
Twice per day, in early AM & before going to bed would be great 😊… but if you have time we recommend doing some more. Especially if you’re feeling under a system getting amped up if you’ve got the time sit down and do the exercise, it’s a game changer 🙏🙂
How should I do this exercise if my nose is blocked from allergies?
We recommend breathing above all else 😉 so if nose clogged
Mouth it is.
I tried a buteyko excercise yesterday but it actually caused me a panic attack once I finished. I also am still recovering from a rhinoplasty/septoplasty 9 month post op. Is it wise to try while I'm still in recovery?
Only count till very low to start on the hold , this can happen if we try to hold our breath and count too high to start 🙏
Happened to me trying to do easy wim Hoff breathing so I came here..hard for me to be still my anxiety just go crazy
Does this help when you feel like there's not enough air, you feel chest pressure and your nose slightly feels clogged? Its been a week since I felt shortness of breath, like I can breath but there's just not enough air.
@vee mee to
see a doctor asap if you can
@@mato8166 how are you doing now? I have the same
Reduce how high you count when you hold your breath that should feel better 🙏
@@nancyvanderheijden7572 I did all sorts of medical examinations of my heart, lungs and everything was fine, so I realized that it's all a matter of psyche, when I feel panic I try to think about something, talk to someone, not lower my head and look at my cell phone, but raise my head up and watching some object in the distance, breathing nicely slowly and talking to myself "is nothing to me", sorry for the bad English
After few days now I can exhale and keep my body without oxygen for 1 minute, even sometimes more.. I don't understand how its possible, but it takes headache, normal breathing becomes ideal, feel better each passing day!
Yeayyy!!
Why do you count at a quicker pace on the outbreath??
Honestly because Dana is just not very good at counting in an even pace 🫢 #truth
You're very beautiful, thanks for making these videos!
How often should I do this? I have been dealing with many issues pertaining to stress, tension, IBS, asthma, acid reflux, sinusitis, anxiety, and allergies.
We recommend at least twice per day
Getting Started
by Peter Kolb
While the Buteyko method introduced into the west has been getting excellent results, it does not entirely accord with Professor Buteyko’s recommended practice. During two weeks he spent in New Zealand in December 2000, he demonstrated the Buteyko technique as it should be practiced.
Aim
Firstly, it needs to be understood that breathing too much is a bad habit that leaves you with a debilitating shortage of carbon dioxide and bicarbonate. It usually results from long term, undischarged stress. Any stress makes you breathe more. If this is sustained over a long time period it becomes a habit. The physiology behind this habituation process is well understood. Buteyko therapy aims at reversing this, by habituating to less breathing. You do this by developing and sustaining a feeling of a slight shortage of air over a long time period. This gradually restores your carbon dioxide and bicarbonate levels back to normal.
Maximum Pause
While it is possible to stifle an asthma attack with a long and uncomfortable breath hold know as a maximum pause (MP), this procedure does not reverse your asthma and does not retrain the respiratory center to pace your breathing correctly. Professor Buteyko is emphatic that the maximum pause has no therapeutic value in restoring healthy breathing, which is the aim of his therapy. It is also dangerous for people with various disorders such as hypertension, heart disease, epilepsy, kidney disease and diabetes. It can also destabilize your breathing, making it worse. Unfortunately the maximum pause has been introduced into a westernized version of the Buteyko technique, much to the annoyance of the Professor.
An understanding of the physiology behind the Bueyko method leaves no doubt that the maximum pause cannot improve your breathing.
DIY/Self-help
Professor Buteyko is firmly opposed to the DIY/self-help approach. The Buteyko technique relies 100% on patient compliance for effectiveness. Learning it from a script is like learning Yoga or martial arts from a book. Most people will experience changes in their bodies as their CO2 levels rise. These changes vary from one individual to another. Buteyko practitioners help you deal with these changes, keep you motivated and ensure that you do the breathing exercises correctly. Support for your Buteyko practitioner enables him to continue his work of bringing the technique to other sufferers.
Nevertheless, very few people around the world have access to a Buteyko practitioner. So here are some basics to help get you started.
Medication
Do not make any changes to medication. Steroids must be taken as prescribed. Because of carbon dioxide shortage asthmatics often don’t make enough Cortisol (natural steroid) and must have supplements. Steroids are not just anti-inflammatories but they are needed by the body and without the right amount it can be almost impossible to get breathing back to normal. Your doctor will be able to review your need for steroids when you stop having asthma symptoms.
Bronchodilators must be taken only when needed. As you progress, discuss with your doctor the possibility of weaning yourself off long acting bronchodilators and replacing them with short acting ones. That will give you more control over using them when needed. You should find that within days you will be able to overcome asthma attacks with reduced breathing and won’t need the bronchodilators. Nevertheless, you must always carry them with you for emergencies.
Nose breathing
Always breathe through your nose. If your nose is blocked perform the following exercise: After breathing normally (do not make any exaggerated breathing manoeuvre), hold your breath for as long as is comfortable, and then gradually resume very gentle breathing. It may help to pinch your nose, nod your head a few times or do some other form of exercise. In stubborn cases or when the blockage is due to a cold, you may have to try a few more times.
To avoid breathing through your mouth in your sleep, you might like to experiment with a little light medical paper tape to keep your mouth closed. Mouth taping at night is not recommended by Professor Buteyko, but most people find it extremely valuable. If you do, protect your lips with suitable cream, use a low tack tape (some are quite aggressive), and make sure you fold a tab or handle at each end for rapid and easy removal. Do not go to sleep with tape on your mouth if this causes any form of anxiety.
Comfort
Make sure you’re comfortable before starting the exercises. Remove unnecessary clothing since the improved blood carbon dioxide will dilate blood vessels in the skin, thereby warming you up.
Posture
To get your posture right stand with your back to a wall, heels, shoulders head and bottom touching the wall. Now drop your shoulders. Keep this upper body posture when sitting.
Relaxation
While maintaining your posture, relax all the muscles in your chest, neck, shoulders, arms, tummy and particularly the diaphragm. It’s a good idea to tense them up a bit first before relaxing them so that you can properly identify them and make sure they are all relaxed.
Normal Breathing
Take off your shirt and stand in front of a full length mirror. Watch your chest and tummy for breathing movement. Make sure that your chest does not move at all, and only the upper part of the tummy moves, between navel and breast bone. The second thing to check for is that the tummy moves out with each in breath and not the other way around. Many people get this wrong. Your out-breath must be free, relaxed and unforced.
Reduced breathing (RB)
Your aim is to develop a feeling of slight hunger for air, sustain this over a period and do this frequently. In fact, this should become a habit so that you do it all the time until you have achieved your health goal.
Try to feel your breathing and become aware of your breathing pattern. Now try to maintain this pattern while taking in just a little less air on each breath so that you develop a slight hunger for air. Initially try to sustain this for two minutes, then five and then ten.
If you follow all the steps correctly, then you should feel really calm, good and even a little sleepy. If you already practice relaxation techniques, yoga etc, you can combine them with reduced breathing.
Measuring your breathing
Hyperventilators breathe more than normal in order to achieve lower than normal blood carbon dioxide levels. It follows that if you have to breathe more than normal, then you will also not be able to hold your breath as long as you should. Professor Buteyko has cunningly used this principle to measure your blood carbon dioxide by testing how long you can hold your breath.
You start the pause somewhere in your normal breathing cycle. This is how you start the pause: Look up with your eyes and at the same time pinch your nose and start a stop watch. Just before it starts to get uncomfortable, stop the stop watch and resume normal breathing. You should be able to resume normal breathing without any effort and without taking deeper or more frequent breaths.
Some precautions:
- Do not take a deeper breath before the pause.
- Do not make any attempt to empty the lungs before the pause.
- Do not worry about which phase of the respiratory cycle you happen to be in before starting the pause. A pause is just an interruption of normal breathing.
The time in seconds is called a Control Pause (CP). Asthmatics typically have a CP of 5 - 15 seconds. (But not everyone with such a low CP has asthma.) Your aim is to achieve a CP greater than 40 seconds, although for perfect health Professor Buteyko recommends a CP of at least 60 seconds.
Doing a Set
When at rest, correctly seated, comfortable and relaxed and after breathing normally for at least five minutes you are ready to do a set. A set consists of
Pulse - CP - Reduced breathing - 3min normal breathing - Pulse - CP
First measure your pulse and then do a CP. Record the results on a table. Then do reduced breathing for ten minutes. Breathe normally for three minutes, then take your pulse again and take another CP. If you’ve done your reduced breathing correctly your pulse should go down and your CP should go up. Sometimes the pulse remains the same. If it goes up you’re not doing it correctly.
After three days you should be able to do around 8 to 10 sets a day. You can then start integrating reduced breathing into your daily life. Ideally you should aim at doing reduced breathing all day.
That takes care of the exercises. Here are a few helpful hints to help your recovery.
- Don’t eat unless you are hungry. Only eat until you have had enough. Eating increases breathing; eating excessively increases breathing excessively.
- Don’t dress too warmly. Be careful not to overdress children. If you are worried about them being cold, check their ears, nose, hands and feet. If these are warm, they’re OK.
- Make sure you get plenty of vigorous exercise. But don’t exercise to the point where you have to open your mouth to breathe.
If any of these recommendations make you dizzy, sick, anxious or give you palpitations, stop immediately. If possible see a Buteyko practitioner.
@@cjbartoz Thanx very much !
@@cjbartoz I cannot express how helpful this is, thank you so very much!!
How many times can I repeat this ?
We recommend 2 - 5 times per day 🙂
Is this technique safe for those with Epilepsy?
We are not sure, as we have no data on this specific area regarding this breathing technique. I would definitely consult A medical professional
@@Life360Summit Thanks for the quick response! I will check with my neuro about this.
This would be a lot easier for some people to learn if it was written down in an abbreviated form because then we could see the pattern at a glance instead of wondering what the heck is coming next.
Excellent point thank you, we will add this
Isn't this kinda the same as box breathing but without the 4th step?
Sorry, but we are not familiar with box breathing 🙂
Does it work for hyperventilation???
It can! But you have to start gently, and not count too high as you hold your breathe initially
Do I have to stop breathing through the mouth while blocking the nose?
Yes 🙏
So I've been following the video and been practicing this couple session today. Both laying on bed and sitting. And both holding my breath (instead of blocking nose) and blocking the nose.
So basically different versions but same breathing pattern. I've been doing it all very very softly. Almost like a mouse. BUT no matte what version, I ALWAYS feel strong urge to breath towards the second-last round/last round. Is this common? I yawn at the end of the sessions.
I like them! It's quick and short. Perfect for my ADHD. Just wondering if it's common to feel urge to breath towards the end or if it gets better.
I have the same! I wonder too, because it feels contra of what you really want (slow, low breathing), I find myself wanting to yawn/ gasp for air in my chest
You prob have low CO2 tolerance and forcing a yawn that wont finish will make it worse. Try just waiting through the uncomfortable feeling of having to yawn by breathing through nose normally with soft shallow breaths. As you tolerance builds the next few minutes the feeling should go away or your body should induce a natural yawn or deeper breath that finishes that makes the feeling go away. Whatever you do, do not force a yawn or deep breathe yourself. You will start hyperventilating. Trust your natural breathing. Dont take over.
If you are adhd like me, you probable have been over breathing a lot. So it's normal to have a response when you do things that help make a shift towards the calmer sympatic system.
Meditate. Do these kind of excersizes. Learn to stop. Learn to stand still and observe. Hard stuff for adhd but not impossible.
Can breathing in paper bag help in building co2
Yes it can!!
I fainted doing this
Should we breathe through the chest or the diaphragm?
Good question! Diaphragm
@@Life360Summit Thank you!
Thx! Is thi correct?
All normal breaths
Inhale 2 seconds
Exhale 3 seconds
Hold for 3 seconds
Inhale 2 seconds
Exhale 3 seconds
Hold 4 seconds
Inhale 2 seconds
Exhale 3 seconds
Hold 5 seconds
Inhale 2 seconds
Exhale 3 seconds
Hold 4 seconds
Inhale 2 seconds
Exhale 3 seconds
Hold 3 seconds
Does help to cure air hunger and constantly taking deep breaths/yawning?
If practiced regularly yes
i cured air hunger in 2 days, all you have to do is lower your oxygen intake and let your lungs balance the co2 with the oxygen. take really small breaths and exhale, you might feel like you're gonna pass out but keep doing it and your lungs are going to feel better and the yawning will stop.
Do that throughout the day, do it consistently until your breathing gets better. Trust me i've been there, it sucks . Thankfully there's alternative methods that can help people like us , god bless(:
@@slayer7381has your air hunger returned since then?
For the past 2 days, been feeling stuck. Can't take deep breaths, and a constant need to yawn for some reason. Last time this happened, my Dr. Gave me an inhaler. It doesn't work for this tho. And last time, I thought it was my anxiety, because alot of stuff was going on in life & I was super worried & scared.
But im not having anxiety issues right now, and my depression is fine for now, so idk whats going on. I will do this for a week . Hope it helps@!
Are u feeling better now
@Ashmani Chaudhary no. Been almost 3 weeks now. Going to the doctor Tuesday
@@justdanie7613 do breathing exercises first consult to ur dctr
@@justdanie7613hi how are you?
@giftnwolisa2521 hey, the doctor did nothing once again, but I went back to normal after about 3 weeks. It comes and goes. Idk what it is
Will this increase my CP?
Do you mean Cerebral palsy? Please consult your healthcare provider first 🙏 ask them if breathing exercises for the exhale is longer than the inhale would, at all be detrimental 🙏
for how long is this
As long as you feel comfortable
You can make it longer as you get used to it.
1:18 🙏🏼
🙏🙏😊
Maaf apaKaH bisa minta videonYa daLam bahasa Indonesia...
TrimakasiH🙏🙏🙏
I did this and i had tenstion headach nd brain fog.. brain fog went away but i got headach in my forehead nd above the eyes ..very strong headach..why is that..i said maybe tenstion headache wentout as normal headache? Any explantion plz
Not yo our knowledge 🙏 please do listen to your body
The exercise:
Take a few regular breathe through nose
Breathe in 1-2
Exhale 1-2-3
Block the nose 3-2-1
Inhale 1-2
Exhale 1-2-3
Block the nose 1-2-3
Relax stomach
Inhale 1-2
Exhale 1-2-3
Block the nose 1-2-3-4
Inhale 1-2
Exhale 1-2-3
Block the nose 1-2-3-4-5
Inhale 1-2
Exhale 1-2-3
Block 4-3-2-1
Inhale 1-2
Exhale 1-2-3
Block 3-2-1
Inhale 1-2
Exhale 1-2-3
Block 3-2-1
Few extra breaths
Never had to do such hardcore math in school even lol
I keep breathing with my Neck & Chin muscles, I feel even my tongue tense a bit
Try our “mudra” nervous system hack … search “mudra Sterling” in UA-cam… it will help you access belly breathing 🙂🙏
is it really necessary to physically block the nose? can't you just pause breathing for the few seconds?
You absolutely can, most people find it very difficult to relax their stomach while holding breath without blocking nose, but yes you can absolutely opt for this 🙂
i dont know if this is normal or not, but after doing this for 30 seconds, i’m hella sleepy 😮
Yes it is … that’s your system relaxing 🙂
HealingBreathALL
I'm sorry but how is this different from normal breathing?
We would imagine that you normally do not count while breathing … nor hold your breath in between inhale & exhale … 😉
it's the starving for oxygen feeling you're trying to get I believe.
Inhale 2 exhale 3 hold nose for 3 ×2
Inhale 2 exhale 3 hold nose 4
Inhale 2 exhale 3 hold nose 5
Inhale 2 exhale 3 hold nose 4
Inhale 2 hold 3 hold nose 3
Inhale 2 exhale 3 hold nose 3.
Yes 🙂
Block the nose is closing off both nostrils
Yes both
Butyeko borrowed it from Yoga Practices and marketed with his name
But as long as it helps people ...
Just doesn't matter
I don't(or rather cannot) breath this fast even after holding my breath for minutes... Never understood why doctors and physical therapists always rush my breath. Isn't this rapid forceful breathing the exact opposite of what Buteyko intended?
Please always always do this at your own pace, if, and when we teach this to a client, we make sure we go at the pace appropriate to them specifically
Same here! I breathe so slow compared to what they’re doing. I can’t keep up! 😮😅
I don’t understand the point of counting if you’re going to count at different speeds
We admit, Dana is not a very good counter 🤷🏻♀️
@@Life360Summit 😂