Buteyko Breathing: 4 min guided exercise for anxiety
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- Опубліковано 27 вер 2024
- Here is a complete exercise to get you calm, oxygenated, and replenished with nitric oxide. This is the Buteyko Clinic International's Many Small Breath Holds.
I use it daily and encourage you to do it too.
jessica@themineralcode.com
I did this twice, my nausea and anxiety were lessed to such a degree that I felt more calm
I started a course Buteyko breathing and use this video every day to practice. So thank you for making this nand other video's
I have experienced immediately benefits... This is really an amazing technique, thanks a lot!!!
It's something I will try to add to my Nitric oxide production actions. ADVICE on your instructions. 1) tell us clearly they will take a few natural breaths in between each set. It made me anxious that I was out of step. 2) keep abreast with the natural breaths your listener will be taking so when you start another set with 'inhale, pinch your nose etc' they won't have to hurry up and get into your timing. It just means you breathe in concert with them/us to time your inhale instruction with their next inhale. Set it up with a rhythm instruction at the beginning. Otherwise it's great.
I got sleepy, but also a bit less anxious, thank you!
Sharing very useful video, sister. Thank you.
You're welcome, darlin!!
Thank you. Its easy to follow you and beneficial to exercise this way.
So simple and easy to use
Thanks
1:25 starts
Thanks for the technique
It might be obvious, but its the gentle inhale after the breath hold which allows the nitric oxide to enter the lungs. Correct?
Yes, correct! ❤
Thank you for today's breathing control session. I love the anxiety when you cover my nose with my mouth taped shut. watching the time go by on the clock and smiling... hold on for another 9,8,7..... sometimes you let me take a deep breath, sometimes it's just a second gulp of air. breathing exhaled air was a mega extreme experience.
Latex cap on the face and increasing pace of breathing.....
I'm afraid of what you will come up with when monitoring your breathing in the bathtub (breath sharing :)
I know that you have been going away since June. Maybe you have/know someone who can continue your exercises?
Just so you know, humming also increases nitric oxide.
Where can I read this
Bee breath yoga?
Upload more breathing exercises Ms.lovely
This is an absolute life saver, thank you 🙏🏻
Thanks brilliant 👍
1:24
Exercise starts at 1:40
This is very helpful, thank you so much for this video!
Thank you! This is new to me and already very helpful. I suffer from severe anxiety and the resulting panic breathing. I appreciate the ‘softness’ of this approach. One question, if I may - I have chronic difficulty with nasal congestion even though I have been helped be so many ENTs. Do you have any suggestions for exercises when you are congested? It’s often my nasal congestion that makes my overall breathing panicked. Thank you so very much.
Why pinch the nose and not simply hold the breath? 🙏
Hi Luc, You can simply hold the breath. For demonstration purposes I always show it with pinching the nose. Also it can be hard for some people to really keep the throat closed while holding the breath, so they cheat :) , so I recommend pinching the nose.
I do this exercise in the car often; mostly pinching the nose but sometimes when I need both hands on the steering wheel, I just close my throat. :)
@@TheBreathCode Thank you, I am not sure I understand what you mean by closing the throat while holding the breath? I just discovered this method. I will do some more investigation ❤️🤗
@@lucjacobs Swallow and then hold it mid-swallow. That is what I mean by closing the throat. Then once you understand that, you can just "close the throat." It's not possible for most people to completely suspend the breath unless they pinch their nose or close their throat. There will still be slight movement of air in the nose if the "pipe" is not blocked off completely during a breath hold. :) It is also the body mechanics of "holding" involved which is important.
To get the nitric oxide to pool in the nose after an exhalation, I think you have to pinch the nose closed.
Thank you!
i love breath hold game....
So nice 👍
Can i hold the breath without pinching the nose ?
Yes for sure. Pinching the nose makes sure you’re not breathing whatsoever, but should be fine without
Good explanation.Please acknowledge Yoga/Pranayam for this Idea and ancient Indian rishis.
This was impossible to follow, the timing was all over the place and the instructions weren't clear at all. For example an inhale followed by another inhale. No instruction to "hold", just inhale..... Inhale.... Also there was very little time to complete the exhale, it was about half a second each time.
Hi, I just started doing this method a few days ago. I have ptsd and am trying to resyncronize my breathing. Today my anxiety has been through the roof and my heart is pounding. Is this normal? Will I adapt? Thanks.
hi there! Keep at it and do the exercise regularly, even if for one minute at a time. Sometimes it takes several times a day of this breathwork for a while to re-train the baseline biochemistry. Don't give up! :)
Can I do this method immediately after the Wim Hoff breathing exercise, or should I wait until a certain amount of time?
Wait till your breathing is back to normal, before you do this exercise. The Wim Hoff breathing techniques change body chemistry much differently than the Buteyko techniques. So wait, OR, if you get anxiety after doing it, then I suppose you can shift immediately to this technique, though it may be difficult and require more time to shift the internal chemistry.
Dear Jessica, i watched and followed this video twice, meaning that i practiced altogether 8 minutes simply by repeating this video alone. What is the maximum time allowed to practice this? thanks so much, you look vibrant with positive aura.
There’s a youtuber who teatches this procedure as well but he presses the nose after Inhaling😅
You don't have to pinch your nose. Just don't inhale. Pinching the nose is uncomfortable.
Hey there! Thanks for your comment. Patrick McKeown instructed us to pinch the nose gently because most of us will actually still pass some air (usually exhaling) if we don't pinch the nose. Even if we don't "feel" the air moving out, it still is, just a tiny bit. And even a subtle movement of air out of the nose will disrupt the process of nitric oxide production in the nose. :)
I am little confused. Gentle inhale.....Inhale and exhale.... huh? So inhale, no exhale,...then inhale more.....??
The exhale is at your own pace after the initial inhalation after the breath hold. 😊
Just tried this, thank you! Didn't feel anything though. What's the point of pinching the nose? My natural break between breaths is longer than 5 seconds when I'm relaxed.
Hi there! It is normal to not feel anything. Pinching the nose is so that you ensure you are not taking in or letting out ANY air during the hold. People's break between breaths usually is longer than 5 seconds, I realize this; this exercise is not based on normal breathing. :)
Why it didn't work for me I breathe from my nose normal breathing for two days I didn't benefit and thank
After release the hand from nose .. I have to inhale or exhale? Bcoz u are saying inhale 2 times. I bit confused
Hi there! After you release your hand from your nose, you immediately inhale. This will flood your body with that nitric oxide you have just built up in your nose!
Do inhale and exhale through the nose only ?
So you do the breathing exercises then the commercial comes on so goddamn loud it ruins everything good job. Nearly jumped out of my skin when that commercial came on it's really annoying but thanks now I can use this exercise I don't have to use the video anymore
LOL those commercials! I am glad you know the exercise now and can do it on your own, anytime, anywhere!
not clear if I have to hold or breath normally or inhale(
How many seconds it must take to inhale and also exhale?
Hi there! The inhale and exhale are not counted in seconds; just do a normal breath in and out, and then you hold your nose for 5 seconds after that exhale. Hope that helps! 😊
Can i pinch the nose for more than 5 seconds?
Is this all done through the nose the inhale and the exhale ?
Yes, it is all through the nose.
Thank you beauty❤
Does increasing the time of the breath hold increase efficacy? E. g. from 5 to 10 seconds.
I did this in different variations, 5 seconds, 10 seconds, 15 seconds and etc. etc., the best for me is when I could no longer hold my breath, maybe for about 20 seconds then try again after 15 seconds for about 4 minutes. I felt like my eyesight became hd lol and my head doesn't hurt anymore. But that's just me.
This is the complete opposite of wim hof, im in a pickle now...
I know. I have not studied the Wim Hof method, but what I learned is what's in this video. From what little I know, the Wim Hof method could be a hyperventilation, that has a different intention and a different goal, than the Buteyko method.
@@TheBreathCode Im having problems with my diaphragm i think its hiatal hernia and its causing me to have gerd and other symptoms, do you think this can help me?
Wim and Buteko are discussed in depth in a video with James Nestor (author of Breath) and Patrick McKewen, of the Buteko Method. It's a couple of hours long. It will answer all your questions. The simple answer is both are useful but for anxiety you want Buteyko. Wim Hof is a kind of hyperventilation (over oxygenating) and Buteyko is NOT hyperventilation. It allows the blood vessels to dilate and the body and mind to relax. Wim Hof "stresses" the body so you can relax AFTER the breath. Buteyko goes DIRECTLY to relaxation. It's as simple as that.
Both are beneficial
Too fast
Thanks Vivian for your comment! I was taught to do a breath every 10 seconds, regardless of if you still need time to finish the exhalation. I know for me too it seems to fast at times! I think if you go at your own pace it's ok too.
Your insta id ?
Thanks for the technique and your video. But this is somewhat confusing to me, specifically you say exhale and _immediately_ pinch your nose without letting the exhale finish. You seem to be in a hurry not to let the exhale finish. My pacing of breaths is slower than yours in general too. And you really seem to emphasize " *and exhale* " a lot which makes it seem the exhale is important but why interrupt it midway by pinching your nose? Which is correct, let the exhale finish or pinch midway through the exhalation? Thanks for the clarification, and I appreciate your video.
That’s a common question I get - the point is to have a 5 second breath hold within a certain time frame of a period of seconds, and keep doing that for 4 minutes. It is not an individualized exercise that is changeable based on each person’s resting breath pacing. You are in anxiety, so the nitric oxide is low and the breathing may be erratic anyway. The point is to exhale most of your air out that fast and then hold. This is an exercise to rapidly reintroduce as much nitric oxide as possible via the paranasal sinuses, get the mental focus back online due to the following of the strict timing, and rapidly relax the body. I have found that giving people extra time to slowly exhale before pinching the nose does not accomplish the goal. This exercise is not a relaxed breathing pace. But the goal after 4 minutes is to breathe more normally, slowly, quietly, and experience less anxiety due to being filled with nitric oxide that has done its job in 4 minutes. Does that make more sense? 😀
I understand to exhale and when the air is out to pinch the nose. The exhale isn’t interrupted, you just don‘t breath in immediately, as you do normally.
1:32
Do you need to hold your nose or just hold your breath?
Your holding your breath after exhaling. your pinching the nose so you don't inhale
Thanks for this video, i have got breathing problems and hyperventilation because of the diafragma and nerves vagus. I think this will help 🙏 I did the Wim hof method but i think that's a little bit to strong for now 😅😅
In doing this excercise, what significance does your control-pause/BOLT-score have?
Hey there! Your BOLT or control pause generally does not have anything to do with this exercise. It is the same amount of time in the small breath holds, for most anyone. An exception is someone with a VERY low control pause, under 5 seconds or so--they may need to hold their breath for only 2-3 seconds instead of the 5 that we generally recommend. :)
Do I need to breathe into my chest or into my belly? Can you please advise? Thank you.
Into belly for calming
Breath into diaphragm
It's misconception to breathe through tummy, you want to breathe through the ribs, so imagine the air is making your rib cage wider as you inhale. You'll have a small yummy expansion but you don't want to over do it or else you don't stretch through the ribs as effectively which is the main aim. Hope that helps!
Honestly i don't find any guidance without stressing me. Now did you do the same thing repeated for 4 minutes?
Yes continue for 4-5 minutes.
1:28
Thank you. The breathing and watching you made me more relaxed. Thank you!
Is there a recommanded breathing to follow in every day life or is butyeko just a series of exercices?
Hey there! The normal recommended breathing for everyday life should be normal, quiet, relaxed breathing through the nose, with no sighs, yawns, "deep breaths," or sniffs. For people who do not breathe this way normally, or for people who want to increase their nitric oxide levels and cellular oxygenation levels, the series of Buteyko exercises can re-train the biochemistry and biomechanics so that the normal everyday breathing is more effective and efficient and quiet. :)
@@TheBreathCodewell said. thank you
Thank you so much😊. I very much appreciate your teaching style. It has helped me feel calmer😊
Thank you. It help me a lot. I feel the difference after the exercise.
Holding the nose serves no purpose beyond holding the breath. What's important seems to be the interval in breath hold, and duration of the exercise. The point being oxygen debt.
You're expecting the exhale to last 1 second, that's not realistic, and in the context of relaxation and slowing down your breath it should take even more time than normally.
Hey there! Yes I understand what you are saying. However, it is simply a quick and sort exhale to get rid of the immediate air that is in the nose and sinuses--this is an exercise, not a way to breathe normally. This is a medical-grade breathing exercise in order to shift body chemistry immediately. This is not a slow breathing technique or a practice for everyday slow and relaxed breathing. This also is useful for people with anxiety who simply cannot slow down their exhalation in that experience of anxiety. I hope you understand the mechanics of this exercise a bit better now :) -Jessica
Thanks, very helpful.
Thank you😊
Thank you.
I don't think you are explaining this very well.
Thank you Jessica. Your videos have helped me with increasing my breath holds whilst doing the Wim Hof method. It takes practice but I really feel the calming effect on my nervous system.
What is hof method
That’s so great to hear!! 😃
i don't understand why you have to pinch your nose - why not just hold breathing for that count - i'm saying this because i do breath exercises and i have nerve damage in my nose from a botched dental surgery - it hurts to touch my nose at all
I don’t pinch my nose because it’s better to have a relaxed throat when doing this exercise. However, since you have nerve damage in your nose - go ahead and gently close your throat instead.
@@TheBreathCode close your throat?
@@alysmarcus7747 the only other way to stop your breathing in a breath hold is to gently close your throat. Or else there will be a small amount of air that is still moving through the nose and you’ll be tightening your diaphragm too much.
@@TheBreathCode okay, that's a natural response when you hold your breath, or at least it is for me as a singer. Isn't that the case for everyone?
@@alysmarcus7747 The mechanics of what I teach in a session of repeated short breath holds after the exhalation to shift biochemistry may be different from what you’re used to. I know that it’s possible to pinch the nose and keep the throat and diaphragm relaxed. This builds up maximum nitric oxide in the paranasal sinuses. Second best is to use the epiglottis to close the throat so the breath is retained, while keeping the diaphragm relaxed.
Thanks.