Buteyko Breathing - Useful Terms

All You Need to Understand the Buteyko Method

Some of the Buteyko Breathing terms are a little confusing. So I've explained the most common here. You can use it as a reference while you read the Buteyko Method 30 Day Challenge. Or read it all now.

Here are the Buteyko terms we'll cover

• Reduced Breathing - What it is and How to Do it.
• Control Pause - What it is and How to Do it.
• Maximum Pause - What it is and How To Do it
• How to Combine Maximum Pauses and Reduced Breathing for More Efficient Training
• The importance of Carbon Dioxide
• Hyperventilation
• Cleansing Symptoms
• Air Hunger
• Lifestyle Changes

Reduced Breathing

This is the core of the Buteyko Breathing Method. But it's no good on its own. You need the Lifestyle Changes as well to get the most benefit - and raise your Control Pause.

You can put time aside specifically for Reduced Breathing - when you focus on it exclusively. I call this Formal Reduced Breathing. Or you can fit Reduced Breathing naturally into your life. I call this Everyday Reduced Breathing.

Formal Reduced Breathing

This is how most people start. Then over time they learn to extend it into their daily lives.

How To Do Formal Reduced Breathing

Sit comfortably in a chair with your hands resting easily on your knees. Head up looking forward. Relax.

Buteyko Breathing Tip - You don't have to use this position. Sometimes its not practical - especially if you're doing Everyday Reduced Breathing. But it does naturally reduce your breathing.

Now bring your attention to your breath. Follow it for a few seconds. Then on the next in-breath stop a little earlier. Don't take the full breath in. Then breathe out.

Do this with the next breath and the next. You should start to feel some Air Hunger building up if you're doing it right. It might be an ache in the center of your chest - or in your throat.

The idea is to maintain a mild to moderate amount of Air Hunger - without too much stress.

This is the most reliable marker of your progress with Buteyko. It's the time in seconds from the end of a normal out-breath to the first urge to breath.

How to Measure Your Control Pause (CP)

Sit comfortably. Take a normal breath in and out. Then pinch your nose between your thumb and index finger - so no air can pass in or out. Wait until you feel the first urge to breathe. Then let go and breathe. Mark the time. This is your control pause.

Maximum Control Pause

This is the maximum time you can hold your breath from the end of a normal out breath.

How To Do a Maximum Pause

Sit comfortably. Take a normal breath in and out. Then pinch your nose between your thumb and index finger - so no air can pass in or out. Hold your breath as long as possible. This is your Maximum Pause.

Use of Maximum Pauses

Maximum Pauses can also cause quite a lot of physical strain. So should be avoided if you have any heart conditions. See your doctor or stick to Reduced Breathing if you have any doubt.

How To Use Maximum Pauses With Reduced Breathing

You can use Maximum Pauses with Reduced Breathing for a more efficient training session.

Here's an example of one routine ...

• Record Control Pause and Pulse
• Maximum Pause
• Reduced Breathing 2 minutes
• Maximum Pause
• Reduced Breathing 2 minutes
• Maximum Pause
• Reduced Breathing 2 minutes
• Record Control Pause and Pulse

Your Control Pause should be a few seconds higher after this - and your pulse lower or unchanged. If your Control Pause is lower don't w orry. Just repeat it in 3 to 4 minutes. It should have risen by then.

Morning Control Pause

As you might have guessed this is your Control Pause first thing in the morning. It's a very important measure.

Carbon Dioxide

Carbon Dioxide is a gas produced by your body. It's usually thought of as a toxic waste product. But you do need some Carbon Dioxide for normal health. Professor Buteyko believed our Carbon Dioxide levels are too low - due to over breathing - causing a lot of ill-health. Buteyko training is designed to increase your body Carbon Dioxide.

Hyperventilation

This is over-breathing. When you breathe too much you release lots of Carbon Dioxide from your body.

Most people get physical symptoms as their Control Pause increases. This usually happens at regular intervals - when the CP is about 20, 30 and 40 seconds. The most common symptoms are:

• A runny nose, sore throat, mild fever.
• More frequent bowel motions - sometimes diarrhea.

Air Hunger

Lifestyle Changes

Lifestyle changes are at least as important as breathing exercises.

Here's what you need to do ..

• Physical Exercise
• Sleep less
• Eat less

This might sound too much like hard work :) But you can often relax a little after 1 month. And after a while a lot of these changes become a habit. So you'll find yourself sleeping and eating less without making a special effort.

You'll also feel healthier - physically and mentally.

Related Articles

• Buteyko Method 30 Day Challenge - Introduction.
• Buteyko Method 30 Day Challenge - Week 1.

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