30 Day Buteyko Method Challenge Do you breathe too much? Sounds crazy doesn't it? You breathe as much as you need to ... right? Well maybe not..... According to Professor Buteyko most people over breathe (hyperventilate). Buteyko says this causes many diseases of modern civilisation. Both mental and physical. Like heart attacks, stroke, depression, and anxiety. The good news? He says you can correct this with:
But what does this have to do with meditation? Buteyko claims this method has a remarkable effect on the mind. You don't just get better physical health - but better mental health he says. I've spoken to a Buddhist monk who's an expert in the Buteyko method. He tells me that this technique gave him a peace of mind he'd never experienced before - and completely transformed his meditation. But is this true? Can it help you? Could you meditate better -be less stressed - with Buteyko? Well let's find out. I'll test out Buteyko's claims over the next 30 days. And report back you. I'll follow a daily routine of breathing exercises, physical activity, dietary changes and reduced sleep... and measure the effect on my mental and physical health. You'll then have the information you need to decide if Buteyko could help you. Buteyko Method 30 Day ChallengeWhat I'll Do Each Day...Breathing ExercisesThere are 3 possible methods:
All these techniques increase Carbon Dioxide in your body.(I'll explain more about Carbon Dioxide in later posts.) I've tried all of these methods out before and seem to get on best with Resistance Breathing. It takes longer to set up. But I find it a more natural exercise. I'll describe this methods over the next few weeks - so you can decide which is best for you. Physical Activity40 to 60 minutes a day. Jogging, cycling or rowing in my local gym. Again my aim is to increase body Carbon Dioxide. Any exercise will do this - so long as I breathe through my nose. But mouth breathing could lower my Carbon Dioxide. So I plan to take it steady. Nasal breathing at all times. DietWhat I'll Eat Buteyko recommends a vegan diet. At least in the early stages of training. I'll plan to eat:
for the duration of the challenge. How Much?I'll try to eat only when hungry. SleepButeyko recommends less sleep. I usually have about 7 to 8 hours. So I'm going to aim for 6 to 7. How I'll Measure My ProgressControl Pause Buteyko developed this method as an easy way to measure progress. Here's how you do it.... 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. Most people today have a CP of 18 seconds or less. Buteyko says normal breathing gives you a CP of sixty seconds. That's high. I'll be very pleased with 40! Mental HealthI'll record any highs or lows as I go along. In particular I'll look out for feelings like:
And how often they occur. Any desire to distract myself with television and surfing the internet. How well I concentrate. Physical HealthI'll keep an eye on my energy levels and any symptoms that crop up.Cleansing SymptomsButeyko says you often get various symptoms as your CP rises - I'll explain more over the next few weeks. This I think will be the most likely reason for stopping the challenge early.... Ok! I think that covers most of it.... I'm quite excited about this challenge. But can also forsee a few problems - mostly physical side effects. Related Articles
Return from Buteyko Method to Learning Modern Meditation home. Photo at top of page by fixe |
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