Buteyko Breathing Exercises - Everyday Slow Breathing for Optimal Wellbeing
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- Опубліковано 30 тра 2024
- 🫁 Learn Buteyko Breathing with Neil on Zoom: www.thebuteykomethod.com/
Buteyko Breathing Exercises - Everyday Slow Breathing for Optimal Wellbeing
Explore the transformative power of Buteyko breathing with this guided session designed to bring tranquillity and balance to your daily life. Discover a serene state of calm and improved oxygen flow with a technique that can seamlessly integrate into your routine, offering benefits like reduced inflammation, stress management, and stable blood pressure.
00:00 Intro
01:14 Breathe Slow (5 mins)
08:50 Breathe Slow & light (5 mins)
15:09 Metronome Only (10 mins)
This video is a step-by-step guide through three rounds of Buteyko breathing, each round building on the last, providing you with the insights to enhance your practice and reap maximum benefits.
Round 1 starts with slow and low breathing, using a metronome to find your natural rhythm. Select from 3 breathing patterns displayed on-screen to match your comfort level, ensuring a continuous, gentle flow of breath.
As we move to Round 2, we focus on 'breathing light', a method of breathing slightly less than your normal volume to foster a mild air hunger, enhancing oxygen delivery to your brain and overall wellbeing.
Finally, Round 3 offers you space to personalize your practice, breathing slow, light, and low, as a metronome accompanies you without guidance.
Before you begin, ensure this exercise is right for you by consulting with a healthcare professional if you're pregnant or have existing health conditions.
Safety:
Breathwork is powerful. It can change your heart rate, your blood pressure and even the PH of your blood. Although this exercise is suitable for most people, please don’t use it if you are pregnant or have any serious health conditions without first consulting your doctor or therapist. Most importantly, listen to your body and take a break or stop if you need to. Also, please don't listen to this recording while driving or operating machinery.
About Neil:
Work with Neil on a 1-2-1 basis from anywhere in the world over Zoom or Facetime here:
www.thebuteykomethod.com/
www.neiltranter.com/
More of Neil's audio tracks can be found here on Insight Timer:
insighttimer.com/neiltranter
Disclaimer:
The content of this video does not constitute medical or professional advice or services. The primary purpose of this video is to educate and inform. Before making changes to your lifestyle, diet, exercise, drug or supplement routines you must first discuss the changes with your doctor. To reduce the risk of injury, never force or strain during exercises and never listen or watch this video when driving or operating machinery. If you experience pain or discomfort, stop immediately and consult your doctor. Other special cautions may apply to individuals with specific health issues, please consult your doctor if you are uncertain whether the exercises or advice is suitable for you. Any liability, loss or damage in connection with any use of this video, including but not limited to any liability, loss or damage resulting from the performance of the exercises or advice and information given here, is expressly disclaimed. This video is available for private, non-commercial use only. You may not edit, modify or redistribute this video.
Music:
Langvaga / Strom / courtesy of www.epidemicsound.com
#buteykobreathing #breathingexcercises #diaphragmaticbreathing #breathwork #guidedbreathing #breathingtechnique
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Amazing. One of the best Buteyko tutorials going. Glad i found your channel!
Awesome, thank you!
What are your thoughts on Wim Hof breathing method?
@@zambooka10 the method is good but you're activating fight/flight by hyperventilation. Buteyko for me has an anti anxiety effect.
Hey@@zambooka10 Buteyko and Wim Hof are so different. I don't practice or teach Wim Hof but there is a great comparison article here if you are interested: oxygenadvantage.com/wim-hof/
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What a blessing 🙏🏽 Love your teaching style ❤❤❤
Thank you so much!
Thank you 😊
You're welcome 😊
Currently suffering from psychosis and I have several issues like anxiety and insomnia. This really helps me calm down to be in present moment at night where it’s the most challenging.
Thank you so much for sharing @user-ef5ix3hr8i 🤗 I'm so glad the breathing exercise is helping you to feel calmer at night. Wishing you all the best ❤️
I did this last night before sleep and had the best nights sleep in a long time. will now incorporate it into my routine.
Thanks so much. new subscriber.
Wonderful! I'm so glad it helped you have a good night's sleep. Thank you so much for your kind feedback.
Here because i have 24/7 tight chest and session of not being able to breath, as a result of long term anxiety
Dealing with long-term anxiety and its physical symptoms like a tight chest and difficulty breathing can be challenging. Buteyko breathing exercises might be beneficial for you. These techniques focus on gentle, controlled breathing which can help in managing anxiety symptoms. However, it's important to remember that while Buteyko breathing can be a helpful tool, it's not a substitute for professional medical advice, especially for long-term conditions. If you haven't already, consulting a healthcare provider for your anxiety and its physical symptoms is a good idea. Keep in mind, always listen to your body and modify any exercise to suit your comfort level. 🌬️💚
Great insight into breathing very informative and enjoyable Thank you
Glad it was helpful!
Thank you so much...❤❤❤
You're so welcome 😊
Great channel. Thanks for providing this.
Glad you are enjoying it @viper010373 :)
Wow what a lovely video. Much appreciated!
Glad you enjoyed it! Thank you so much for your kind feedback 🙏
A great video!!! Thank you so much for this. Keep sharing your great work!!😍🙏💫
Thank you so much!
Just doing not these excercise but simply breathing and etc your voice is calming and give me feeling like sb was with me, so doing excercises is easier and better :)
Wonderful! I sometimes do that too. Drifting in and out of the guidance when it serves me. Thank you for sharing @wojownicza12 🙏
Awesome Great Experience !!
You are very welcome 🙏🏻
Excelente method !!! Helping me a lot with my allergies 😊
Great to hear!
Great explanation of Thais method! I usually have cold Fingers….. directly turning Intro warm when starting the practice😊
Wonderful! The warm fingers sounds like you have the technique right and this is increasing blood flow (vasodilation) so well done 🥳. And thank you so much for sharing 🙏
@@thebuteykomethod thank you for this explanation, i have usually cold hands and ty for remind me abt blood flow,
@@thebuteykomethodThat is really interesting. Talking about increased blood flow, could Buteyko Breathing potentially help with erectile dysfunction?
Potentially, especially if it's related to breathing or nervous system. Patrick McKeown wrote a whole chapter about breathing and sex in The Breathing Cure book.
Thank you Neil. I found myself drifting off and my breathing would slow down even more.
This was my first time, I have bronchiectasis/asthma and currently have a chest infection, not sleeping much for a whole week now, so obviously very tired.
You are welcome Freddy. Go gently with it, breathe softly and quietly and try to find a mild air hunger. Your breathing should feel lighter and easier after the exercise.
This helped brain fog a lot and generally calming so big thank you Neil ❤️ do you know what is happening scientifically to the brain during this light breathing and why CO2 affects brain fog? Any research I can read? Always interested in learning❤
I'm so glad it helped you to feel calmer and clearer. So CO2 helps with the brain fog in multiple ways. It helps to balance blood PH which increased blood flow (vasodilation), and it also improves oxygen delivery at a cellular level via the Bohr effect. Have a read of The Oxygen Advantage by Patrick McKeown. ❤️
Helps with calming me down when I wake at 3:00 am every day due to my empty nose syndrome. Thanks for the momentary relief.
You're welcome, really glad it helps 🙏
Is it from turbinate reduction surgery?
correct
@@valireehall8834
@@valireehall8834 probably, but he ain’t gonna respond
I love this one. I've come back to it every day since I found it (I actually don't mind the ticking noises once I get used to it). Do you think you'll ever offer these guided breathing exercises for download on your website?
Glad you enjoy it! That's a good idea, re downloads - I'll add it to my list :)
Very calming thank you 🙏
What is the theory behind not having a gap between breaths?
Hey @katemincher4723, thank you so much for the feedback 😊 The practice is an adaptation of coherent breathing which does not include a gap between breaths to maintain a smooth and continuous rhythm that can help to balance the autonomic nervous system. The absence of gaps or holds between inhalation and exhalation allows for a steady flow of air and helps prevent any sudden changes in heart rate or blood pressure, which can occur with breath holding. Having said that you can add pauses and even breath holds which can bring other benefits (e.g. extra C02 and air hunger) in doing so - it just makes it a different practice. Hope that helps 🙏
Ah I see that makes sense, thank you 🙏
Thank you for the gudance of breath. Can I do the exercise while lie down or other activity?
You are very welcome 🙏 Yes, absolutely! When lying down, semi supine is the best posture to activate the diaphragm (feet flat on floor with knees pointing up in the air) - although it's not a necessity.
This is so helpful thank you very much. Really appreciated. Can I ask why lots of saliva comes in your mouth and why it's harder to exhale all the breath - is that important? Here's to you and your generous heart.
Glad it was helpful! So the salvia is a really-good sign that your nervous system is down regulating into rest and digest mode (the saliva is literally there to help pre-digest food). When you breathe out, you want the out breath to be passive and relaxed - you don't need to push any more air out. So just breathing out to normal residual capacity. Does that help?
Thank you for your thoughtful and helpful responses Neil. Very kind.
Hello, when I try to breath like this I have an irresistible need to have a deep breath if I was luck of oxygen. Is there any explanation? And how to avoid this because if i try not to hava 1 or 2 deep breaths at the beginning, the feeling is really very uncomfortable. Thank you very much for your guidances!
Great question! It's about getting the air hunger just right. You can either try reducing the count (e.g. breathing in and out for 4) and/or making the breaths slightly bigger. But the breath should always be quiet, soft and light with a gentle air hunger. If you listen to all the guidance, I go into it in more detail. Over time, your c02 tolerance will increase, and you will be able to breathe slower and lighter.
Both breathing in and out, through the nose?
Thanks.
Yes 👍
I find this the most helpful excersize.
Why do we start at a half of our maximum pause? Is it to keep the exercise time shorter or is there another scientific reason?
Thank you Robert
Hi Robert, I’m not sure I mention the maximum pause in this exercise. But in general, when it comes to breath holds, the longer the breath hold, the greater the chance of disrupting our breathing or triggering a strong fight flight response. Does that help?
Hi this seems to be similar to coherent breathing as we focus on the number of counts when breathing in and breathing out? Except that Buteyko emphasises on breathing out very gently n slowly? Both methods will improve ourHRV? Thank you
Hey Mike, yes so same benefits as coherent re HRV, but the big difference here is also breathing less air (the air hunger bit) overall to elevate Co2 levels within the blood for increased oxygen delivery, improved vagal tone, plus it also resets your body for slower, more functional breathing 24/7. Hope that helps 🙏🏻
@@thebuteykomethodyes indeed! Thank you very much!
I'm new but the bells calm me. The metronome is irritating to me at least now. Is this common?
Hi Cathy, some people like the metronome, some don't. If the bells are at the right pace for you, then you can use them instead. There is a playlist of all the slow breathing tracks here, if helpful: ua-cam.com/play/PLSTo-HpulVrBxQHF372T_8fU6enpG2QJ-.html&si=OGFoRlxlMqGW7N0Z
I’ve just stumbled upon your channel while looking for something to help me recover from post-covid fatigue (I’m five weeks in now so still early days but recovery has plateaued the past three weeks or so).
I found I hit the sweet spot at the end of the second round but struggled to get the balance between hyperventilating and not breathing enough in the third round. At the end of the round I felt dizzy and my tongue had gone numb!
I also felt the lack of space between the exhale and the following inhale quite odd.
Do you have any tips or pointers? Very interested in this breathing method and its potential
Hey Sam, firstly, go really gently. You can reduce the "dose" by just practising for a shorter period at a time. If anything makes you feel odd, then just don't do it. You might be better off with the small breath holds (ua-cam.com/video/ZZvgKzySOgU/v-deo.html) and muscle relaxation (ua-cam.com/video/BALTOxc0xJY/v-deo.html) to begin with, as they are much more gentle. Hope that helps 🙏🏻
@@thebuteykomethod that’s great, thank you. Will check those out :)
I like the sound of the bells in the other video. I’m very blocked up at the moment, I can breathe in through my nose but I cannot breathe out, so breathing out through my mouth.
👍 Yes, am definitely going to make some more with bells. That's great that you can still breath-in through the nose, as you will still be breathing in Nitric Oxide. If you get the air-hunger right, that should help to unblock the nose 🙏
Mhhh so I've been doing the exercise with short breath holding for several days now (as you recommended :)) and also this exercise here, but it remains the same, when I slow down my breathing and reduce the breath I have to do it with something and that is always the larynx, which means that it always tenses slightly and I get neck pain on the right side and side of the head. Am I doing it wrong? I really want to learn it because I think I can really benefit from it with ME/CFS. Do you have any other ideas?
Hi @Stella-kn1sl, It could be that the air hunger is too strong. With ME/CFS you need to go really lightly both in terms of air hunger and duration. Just like you would lower the dosage of anything else, do the same with these breathing exercises. e.g. with the breath holds, just hold for 3 seconds. And just do 1-3 minutes at a time of the breathe light/slow exercises. Does that make sense?
@@thebuteykomethod That's so nice, thank you so much for all your help and tips😊. what you suggested would make sense in itself, but the problem is i can breathe nice and easy and calmly, which also calms me down, WITHOUT feeling the air hunger, but if i then reduce the breath, the larynx cramps. unfortunately there is nothing in between, i can do the breathing with air hunger and tense up or without air hunger and relax. your exercises have helped me so much that i like to do them for 20 minutes at a time. at the beginning i couldn't get down, i wanted to stop again and again, but now i really enjoy the exercise. i would like to do the air hunger because everyone says that it has massively good effects on the body. it all works when i'm lying down, when i'm sitting, which i can hardly do, and when i'm standing i don't think i can even do proper diaphragmatic breathing. it's super hard when you've obviously forgotten how to breathe properly to learn it again. chest breathing seems wrong, lower abdominal breathing too, apparently you have to breathe somehow in between. and breathing in is calm and slow, breathing out is only good and slow when lying on my back, lying on my side, sitting and standing i somehow can't empty my lungs properly if i don't breathe out with a quick burst of breath 😔.
There are lots of different ways to create air hunger with different levels of intensity. Just relaxing the body can do this gently. You could try practising muscle relaxation (I have a couple of vids in the channel), then try relaxing while you are focused on the breath, especially the belly. So start just with breath awareness at the nose, then begin to relax muscles with each out breath. Then relax the whole body on each out breath. Takes a bit of experimentation.
I find that when I do the style of breathing where you do a shallow inhale, longer exhale, and hold out the breath, I can comfortably stay with the air hunger experience. For some reason I can’t seem to get into a rhythm with this particular practice, even with adjust for longer or shorter pacing. I just feel I need to take a very full breath 🧐🤔 thoughts?
Really good question, Julia. For some people, taking shallower in-breaths actually helps to reduce the air hunger, which sounds counterintuitive - so for you, it sounds like the breath light exercise is working, I assume you mean like this or similar: ua-cam.com/video/hiQFTsBzqwo/v-deo.html.
Hello! I am looking into helping my daughter reduce her medication for asthma. Would you recommend she starts with this video ? (she is in her early twenties) I am guessing it is preferable to do a proper course.. if yes.. why? Do you have experience and success with reducing asthma? Thank you!
Hi Nadine, the small breath holds are always a good place to start, followed by the breathe light exercise. Some people can figure it out on their own (If she likes to read, then Patrick McKeown's "Close Your Mouth" book is a good place to start). There's quite a bit to understand, and so it can be helpful to do a group course or one to ones (with me or someone else). I do have an asthma course starting next week though 😉: www.thebuteykomethod.com/buteyko-breathing-course-for-asthma-rhinitis-respiratory-conditions
@@thebuteykomethod Thank you for this! A shame she works on Wednesday late afternoon /evening! Will encourage her to read the book and watch your videos and see how motivated she gets 🙂
One thing that’s confusing - I think you mentioned that it shouldn’t feel unnatural. I felt best at 4 but nothing feels natural about it. I suspect I breath a bit too shallow ( anxiety and i almost hold my breath while tightening my shoulders- I’ve only learned that I do this recently. I’m here bc on mornings when I wake up with a totally dry mouth/ I know I’ve slept with my mouth open -and most of the day I can’t take that deep enough breath. I don’t know what normal feels like. Ideally I’m keeping it slow right? TIA
Hey Penelope, you could try a mouth tape like myotape to help prevent mouth breathing at night - just check the instructions for contra indications. There are different approaches to take depending on your body and current breathing health. The most gentle way to start is with the small breath holds ua-cam.com/video/ZZvgKzySOgU/v-deo.html.
I trained apnoe diving as a teenager and still can hold my breath for over a minute without problems and I feel I can not really reach air-hunger when breathing this fast (at around 10 in and ten out it starts to come up a little bit after a minute) Can I prolong the in and out phases or do pauses between exhale and inhale? Or reduce the intake volume?
If you have a high breath hold time, then yes you can use a slower breathing rate. You can also use breath holds periodically in breath light sets as described at the bottom of this page: www.thebuteykomethod.com/buteyko-breathing/how-to-breathe-light-the-complete-guide-to-reduced-breathing . Hope that helps 🙏
thank you :) I love breath techniques and this is a fantastic one. Most are strong and powerful, a lot of air is moved. This one is light and quiet and a very nice addition to my repertoire :)@@thebuteykomethod
Hi there! Can this breathing technique OR the light breathing technique help with people who suffer from OCD? If not, could you possibly create one for us? I deal with CPTSD, OCD and ADHD symptoms
Hey rockygemz, it can help to down regulate the nervous system helping you to feel calmer and more relaxed (especially this slow, diaphragmatic version) which should be supportive. If you start to space out or dissociate while doing it, then take a break or do shorter sessions (or do it with a therapist/ counsellor with you). Also try with eyes open. Mindfulness can also help with being able to take a step back from compulsive thoughts. Listen to your body and go with what feels right for you 🙏🏽
Thank you for taking the time to write back to me. I really appreciate that. I’ve been using the WIM HOFF breathing method for about a year since now finally working with a trauma therapist for the first time. Helped a lot BUT I think it only took me so far. Been struggling with brain fog since 2017 after a concussion. I’ve now noticed with the fast open mouth WHB it can really induce morning brain fog for me. So far I am pleasantly pleased with the ‘breathing light’ exercise. Veryyy different way of breathing but I am really enjoying it so far. Thank you for all that you do for us🙏🏼
@rockygemz2728 Yes a lot of people find that the hyperventilation phase of WHF brings on brain fog and this is because as you hyperventilate it can cause respiratory alkalosis which reduces blood flow and oxygen delivery to the brain. Whereas Buteyko does the opposite. And you might find that as your control pause improves, that the brain fog reduces and that also WIM HOFF also becomes more accessible. Wishing you all the best 🙏🏽
Interesting!! I actually think I’m going to pass on WIM HOFF for now and stick with Buteyko. Fingers crossed! So far so good. Again, thank you, Neil!
Quick question, should the lungs be fully deflated after each outbreath? Sometimes I have to 'reset' the cycle if I feel like my lungs aren't emptying fully. Takes a little adjustment I guess?
Hi David. No, the exhalation is passive to residual capacity. Don't try to fully exhale or push air out of your lungs, as that will be counterproductive. Your breathing should be quite gentle. But it is OK to reset the cycle (assume you mean start the count from 1 again) if that helps your breathing feel more comfortable. Yes, it can take a while to get the hang and require some adjustment. Ultimately you want your breathing to be quiet and gentle with a mild air hunger during the exercise.
thanks for replying. It really is life changing (Buteyko) and really grateful to have these tutorials.
Can you use slow breathing to slow your perception of time or slow down time your judgement of it and awareness of it? So you can get more out of your day?
Fascinating question. I feel like when I down-regulate my nervous system (using breathing or other techniques), then I have more of a sense of space. I probably get the same about done, but feel like I have more energy left at the end of the day. I will reflect further on this interesting inquiry 🙏
@@thebuteykomethod No worries, I wish someone could teach everyone how they could slow the perception of time sometimes that way they can enjoy the present moment more thoroughly. I am struggling to stay present because of depression and anxiety as well.
@@amay167 Have a search for the 5 senses exercise and exploratory orienting using the eyes. I find these practices really help me to stay present alongside the breathing and relaxation exercises.
@thebuteykomethod thanks for that I have noticed that my peripheral vision has been diminished after the trauma I have had to endure. I struggle with stress and confidence issues and it's annoying how people around you have way more confidence than you. When I lay down I feel numb or not confident and anxiety on a constant basis when I lie down.
@@amay167 Thank you so much for sharing 🙏 Things will get better @amay167🤗
What should the metronome be set to? I’m either too fast or too slow. ( or the metronome is)
It depends on your currently breathing health. It's important to breathe gently and quietly with a gentle shortage of air. You might need to experiment a little to find what works for you, and this may vary depending on the day/time of day. Maybe listen through again as there are lots of tips and suggestions in the recording 🙏🏻
How often should we be doing the exercises on a daily basis? The issue I’ve been having is that I yawn quite often, and many times it’s just impossible to do so without my mouth open. I have also tried several mouth tapes at night, but my jaw still hangs open and I end up breathing through my mouth. I use a neck brace to help keep my jaw closed, but I still find missed walking up during the night with a dry mouth. It seems like the mouth breathing at night will completely thwart my progress. What are your thoughts?
Hey Dorian, you really want to be doing about an hour of Buteyko a day. it sounds like you have a low control pause so probably go for 5 mins of Buteyko every hour or 10 minutes 6 times a day. This should be whichever Buteyko exercise you can do with a mild air hunger. you might be better with the small breath holds exercise to begin with but go with what feels right for your body. This should reduce the yawning significantly and make it easier to mouth tape. Also 20-30 mins walking on the flat with your mouth closed each day will help a lot. This is just the standard protocol for low control pause so for anything more detailed we’d need to go through the client intake process. hope that helps. 🙏🏽
@@thebuteykomethod I will definitely follow those instructions. Can someone achieve a control pause of 30+ seconds without having to work with a practitioner? Working with a practitioner is financially infeasible for me and many others. What mouth tape would you recommend? The mytotape sold by Patrick is pretty useless for me as it just rips off during the night.
I think you can definitely improve your CP, it might just take a bit more time and trial and error but there are lots of resources out there. I think it also depends on your body, personality and health issues. If you are going it alone, I’d recommend reading Patrick’s the breathing cure. Re tape, myotape is the stickiest that I know of. You could try wearing it in the day to get your mind used to it so it’s less likely to get pulled off over night. Wishing you all the best on your journey.
@@thebuteykomethod Thank you for your reply. The myotape doesn’t work at all for me due to my jaw issues. The weight of my jaw hanging down just rips the tape off every single time I’ve worn it. Most people’s jaw don’t hang open as much as mine does. The only way that I’ve been about to keep my mouth closed (for some of the night), is by using a chin strap and a neck brace so that my jaw sits on the brace instead of hanging open. Hopefully I’ll find a tape that works, but until then it seems that mouth breathing at night is going to thwart the progress I make during the day.
Understood. You could also try ensuring that your tongue is resting flat in the roof of your mouth. This can help close the mouth and prevent mouth brea to hang even when the mouth is open. Also avoid sleeping on your back.
Hi, I started with four in four out.. then 3 then 2 .. Then I stayed 10 minutes in the end with one in one out …
Is it right way to do? I felt no lack of air even with one, not that I was completely comfortable with the breath but I managed to do it.. have I reached the benefits of the exercise? Did I miss something to do correctly?
Hi Tania, to create more air hunger, you would take smaller breaths or increase the count (or both). Ultimately you want to slow your breathing and breathe less air. It sounds like you did the opposite. So if there is no air hunger at four in/four out , then go to five in and five out. Also breathe very softly and quietly. Does that make sense?
You are great for all your help. It makes sense/. I will try right now. Greetings from Serbia❤
Part two: don’t breath for die hards?
😂
Darn the ticking clock sounds are not relaxing at all 😢
Thank you so much for the feedback @rhondaurb, will try other sounds in future. 🙏
Thank you so much ❤❤❤
Talk too much, I’m out