How it Works
The aim is to restore healthy breathing patterns. This involves the following;
1. Learning how to unblock the nose by using the breath.
2. Switching from mouth breathing to nasal breathing at all times.
3. Breathing exercises to bring breathing volumes down to normal levels.
4. How to participate in physical exercise without hyperventilating.
5. Breathing exercises to stop coughing and wheezing.
6. Lifestyle changes which assist and facilitate the road to recovery.
Some of the symptoms of over-breathing;
"Chronic hyperventilation can affect any organ or system to different degrees." - Dr. Claude Lum
The respiratory system:
Wheezing, congestion, blocked nose, loss of smell and taste, runny nose, post nasal discharge, breathlessness, coughing, chest tightness, frequent chest infections, frequent yawning and sighing, snoring.
The nervous system:
Poor concentration, dizziness, light-headed feeling, numbness, sweating, dizziness, brain fog, vertigo, tingling of hands and feet, faintness, trembling and headache.
The heart:
Racing or pounding heartbeat, pain in the chest region, and a skipping or irregular heartbeat and high blood pressure.
The mind:
Anxiety, frustration, restlessness, irritability, tension, depression, apprehension, stress, lack of concentration.
Other general symptom:
Mouth dryness, fatigue, difficulty falling asleep, waking up at night, waking up tired, reduced productivity, bad dreams, nightmares, dry itchy skin, sweaty palms, increased urination, bed wetting, frequent nocturnal bathroom visits, diarrhea, constipation, general weakness, cold hands and feet, nervous tics, muscle cramps, restless legs, and chronic exhaustion.
If you have any of the above symptoms, The Buteyko Method could help you restore your health.
See if your breathing is poor. Measure your relative breathing volume with the Control Pause.
Central to the Buteyko method is a measurement of how long you can comfortably hold your breath till the first sign of air hunger. This is indicative of your breathing and general health.
Try it for yourself:
1. Sit down and take an upright but relaxed posture.
2. Take a small breath in and a small breath out.
3. Hold your nose after a partial 'out' breath.
4. Using a timer, count how many seconds you can comfortably hold your breath before you need to breathe in again.
5. Release your nose and breathe in through it. This breath should be the same size as the starting breath. If you find you are gasping for air, you have held your breath for too long.
What is the significance of the Control Pause (comfortable breath-hold time)?
If your CP is less than 20 seconds, your breathing is quite poor and you probably already have a chronic condition you are struggling with.
If your CP is between 20 – 30, your breathing is poor and your condition is unstable, meaning exposure to a trigger will cause symptoms.
If your CP is between 30 – 40, your breathing is good but if exposed to a strong trigger, you will experience symptoms.
If your CP is 40 – 60, your breathing and general health is very good.
If your CP is 60+, your breathing and general health is excellent.
The lower the Control Pause (breath hold), the greater the breathing volume and rate, and the greater your symptoms. For example, a very severe asthmatic will have a control pause of less than ten seconds. Corresponding to this is large volume breathing often through the mouth.
Someone with anxiety may have a Control Pause of only 2 -3 seconds. This can be improved dramatically and quickly with Buteyko.
When your CP is 40+, it is very difficult to detect ones breathing as it is so quiet, calm and gentle.
How effective is the Buteyko Method?
The Buteyko Method has been researched extensively in Russia by Dr. Buteyko and his colleagues. Because of its relative newness to the west, only about a dozen medical trials have been conducted to date. Generally, there is a significant improvement to quality of life, reduction of symptoms and reduction of need for medications.
With asthma, one can expect on average a 70% fewer symptoms, a 90% less need for reliever medication and a 50% less need for preventer steroid medication within three to six months of starting the Buteyko Program.
The trials also demonstrated a direct co-relation between breathing volume and reduced symptoms and need for reliever medication.
With snoring, one can expect a reduction of 75% within 2 weeks of beginning the course.
With sleep apnea, depending on the duration and severity of the condition, whether or not the person is on a CPAP machine or not, one can expect to reduce sleep apnoea by 25 – 50% within a year.
With all conditions, doing the exercises properly, consistently and frequently will lead to the best success.
