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Buteyko breathing exercise opens airways and improves blood circulation within minutes. Diaphragmatic breathing also reduces blood pressure and causes relaxation.

Catch Your Buteyko Breath!

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Introduction

Ever thought “breathing wrong” could be a thing? Have you or a loved one ever found yourself feeling breathless often without a cause? You might be breathing wrong! This article is to tell you all about a “natural” way to breathe right.

Understanding Buteyko Breathing Techniques

Buteyko is a set of breathing exercises aimed to improve your health and circulation within minutes.&nbsp;

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A Ukrainian doctor, Konstantin Buteyko, first came up with this technique in the 1950s after he noticed the evident breathing of unhealthy people at rest; they were breathing through the mouth and had a respiratory volume and rate that was higher than normal. On the other hand, healthy individuals during rest were breathing through the nose in a more regular and effortless style; they were using their diaphragm and had a normal respiratory volume and rate<a href="#accordion">[1]</a>.&nbsp;

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For more than 40 years, Dr Buteyko researched eastern breathing techniques (as practiced in yoga) and combined them with western medicine to come up with a program designated to normalize breathing volume. The result revolutionized the breathing techniques to the extent that they could improve common complaints, like rhinitis, asthma, anxiety, sleep disorders, and panic attacks. 
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There are 2 things you should keep in mind while considering Buteyko<a href="#accordion">[1][4]</a>: 
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1. Control Pause: It is a measurement of how long you can hold your breath after exhalation. It is always recommended to start slow and build up the length of seconds you can hold post exhalation. However, it is important to retain your breath only till you feel the urge to breathe again. 
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2. Over Breathing: You&rsquo;d have probably heard countless times about the importance of oxygen and how it should be sufficiently supplied to our organs for optimal functioning. Did you know that the amount of carbon dioxide is also a crucial factor for breathing? Too little carbon dioxide hinders oxygen from being supplied sufficiently. So, what reduces carbon dioxide in your body? It&rsquo;s over breathing. 
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Breathing is measured by the number of breaths per minute and the size of the breaths. Normally it&rsquo;s 12 breaths per minute and half a liter of air per minute. In case of <a href="https://merisehat.pk/disease/asthma/">asthma</a>, hyperventilation, or panic attacks, your breathing rate can reach above 20 liters per minute; it is not just harmful, but also unsustainable for an extended amount of time<a href="#accordion">[5]</a>.&nbsp;

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Over breathing is the practice of routinely taking in more air than what your body needs. It is characterized by frequent sighing, breathing through the mouth, and upper chest breathing<a href="#accordion">[5]</a>. In the long-term, over breathing causes organ damage, which leads to respiratory issues, heart disease,<a href="https://merisehat.pk/disease/hypertension-57"> high blood pressure</a>, and other health concerns.&nbsp;

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Over breathing or hyperventilation constricts the blood vessels. As a result, the oxygen supply to the brain is halved<a href="#accordion">[4]</a>. This causes problems like <a href="https://merisehat.pk/disease/anxiety">anxiety</a>, low concentration, and fatigue.&nbsp; 
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How does Buteyko breathing work? Read on to find out<a href="#accordion">[6]</a>.

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1) Stress, which can be emotional, caused by a cold or an allergen, etc. causes our heart rates to increase and our breathing to deepen.

2) Deeper breathing develops into an unconscious, ongoing habit.

3) This &quot;hidden&quot; hyperventilation lowers the body&#39;s carbon dioxide level and disrupts the balance of blood gasses.

4) Without carbon dioxide, the involuntary muscles of your body go into spasms and cause issues with, for instance, your nasal passages, lungs, heart, and digestive system.&nbsp;

5) The respiratory control mechanism in the brain instructs us to breathe more frequently than necessary, keeping these levels low because it becomes conditioned to lower amounts of carbon dioxide.

6) The breathing is restrained and slowed down by performing Buteyko exercises, which increases carbon dioxide levels to those exhibited by a normal person. 
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Some of the advantages of this technique include<a href="#accordion">[2][3]</a>: 
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<ul>
	<li>Regulate Breathing&nbsp;</li>
</ul>

Buteyko is best if you hyperventilate frequently due to anxiety and asthma. It may also alleviate stress, increase stamina, improve quality of sleep, reduce snoring, and relieve sleep apnea. 
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<ul>
	<li>Improves Symptoms of Anxiety &amp; Asthma</li>
</ul>

It might help you to prevent over breathing as seen in asthma and anxiety. Research from 2008 showed that people practicing Buteyko exercises had better control on their asthma symptoms. 
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<ul>
	<li>Improves Sleep</li>
</ul>

The exercises may help you deal with stress. When you&rsquo;re relaxed, you will be able to sleep better.&nbsp; 
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<ul>
	<li>Helps with Eustachian Tube</li>
</ul>

A study in 2019 discovered that Buteyko technique showed improvement in patients with obstructive Eustachian tube dysfunction. Furthermore, those who performed breathing exercises in combination with nasal steroids showed greater improvement as compared to those who were only using nasal steroids. 
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<ul>
	<li>Assists Patients with Obstructive airway Disease</li>
</ul>

According to a study, Buteyko technique helped patients suffering from obstructive airway disease&nbsp; with breath holding and breathing control. 
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Ideally, you should go to an instructor who is professionally trained in the Buteyko method. It is recommended to practice it for 15-20 minutes thrice a day for at least 6 weeks<a href="#accordion">[2]</a>.&nbsp;

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Note: The following method is a basic technique for beginners only. Always consult a healthcare provider or Buteyko instructor before attempting more advanced and customized exercises.&nbsp; 
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<h5>Preparation 
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1. You should either sit on the ground or a chair

2. Maintain an upright posture.

3. Relax your breathing muscles.

4. Breathe regularly for a few minutes. 
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<h5>Control Pause 
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1. Hold your breath after a slow exhale.

2. Use your thumb and index finger to cover your nose.

3. Hold your breath until you feel the impulse to breathe. Then, breathe in.

4. Breathe regularly for the next 10 seconds.

5. Repeat as many times as possible. 
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<h5>Maximum Pause 
&nbsp;</h5>

1. Hold your breath after a slow exhale.

2. Use your thumb and index finger to cover your nose.

3. Hold your breath for as long as you can and then inhale.

4. Breathe regularly for the next 10 seconds.

5. Repeat as many times as possible. 
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<h5>As A Beginner 
&nbsp;</h5>

1. Remember to breathe in and out of the nose always.

2. If you experience anxiety or have trouble breathing, discontinue the process, and breathe regularly.

3. With regular practice, you will be able to hold your breath for more seconds.

4. Again, the techniques can be modified according to your individual need. However, these changes can only be introduced by your instructor.&nbsp; 
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Please Note:&nbsp;You should not experience any discomfort during this exercise. Discontinue the exercise if you feel any discomfort. 
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Not everyone benefits from this technique; in fact, it can be harmful for some people. You should definitely avoid this method if you have<a href="#accordion">[2]</a>:

<ul>
	<li>Heart disease</li>
	<li>Epilepsy</li>
	<li>Hypertension</li>
	<li>A serious medical concern 
	&nbsp;</li>
</ul>

Conclusion

Living in such a fast-paced world, you need to consciously step back and develop habits to lead a healthy life.&nbsp; While the Buteyko breathing technique offers a lot of benefits including stress relief, it is important to note&nbsp; that the technique is a complementary therapy and should not be considered as a replacement for medicinal treatment. Furthermore it is always best to consult your health care practitioner before making any lifestyle changes.&nbsp;

Key Points

<ul><li>Buteyko is a set of breathing exercises which improve a person’s health and circulation within minutes.</li><li>Over breathing reduces carbon dioxide, which causes the oxygen levels in the body to drop as well.</li><li>Buteyko exercises help in treating symptoms of over breathing, asthma, sleep disorders, fatigue, anxiety, Eustachian tube problems and obstructive airway diseases.</li><li>Consult your healthcare practitioner for advice before starting any complementary therapy like Buteyko.</li><li>People with epilepsy, heart disease, hypertension and serious medical illnesses should avoid this technique.</li></ul>

What is the buteyko method? - buteyko breathing exercises + techniques. Buteyko Clinic.Accessed November 8, 2022. https://buteykoclinic.com/breathing-exercises/. Published December 8, 2020.

Cronkleton E. Buteyko Breathing Technique: Benefits, how-to, and drawbacks. Healthline.Accessed November 8, 2022. https://www.healthline.com/health/asthma/buteyko-breathing-technique#benefits. Published April 1, 2021.

Arora RD, Subramanian VH. To study the effect of Buteyko Breathing Technique in patients with obstructive airway disease. International Journal of Health Sciences and Research. . Accessed November 8, 2022. https://www.ijhsr.org/IJHSR_Vol.9_Issue.3_March2019/IJHSR_Abstract.08.html. Published January 1, 1970

Buteyko Clinic. The importance of carbon dioxide – by Patrick McKeown. Buteyko Clinic.Accessed November 8, 2022. https://buteykoclinic.com/the-importance-of-carbon-dioxide-by-patrick-mckeown/. Published November 24, 2015.

Buteyko Clinic. What is over-breathing? by Patrick McKeown. Buteyko Clinic.Accessed November 8, 2022. https://buteykoclinic.com/what-is-over-breathing-by-patrick-mckeown/. Published November 24, 2015.

Buteyko Clinic. Buteyko: Drug-Free Asthma... from Russia with Love. Buteyko Clinic.Accessed November 8, 2022. https://buteykoclinic.com/buteyko-drug-free-asthma-from-russia-with-love/. Published October 3, 2020.