The Breathing Technique That Saved My Life
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- เผยแพร่เมื่อ 13 มิ.ย. 2024
- 🫁 Learn how to Breathe with Neil on Zoom: www.thebuteykomethod.com/one-...
The Breathing Exercise That Transformed My Health | An introduction to Buteyko Breathing
In this video, I'm going to teach you the breathing method that has literally saved my life. It has helped me to cure my insomnia and panic attacks, and it has given me back my mental clarity and energy.
I'll explain how this breathing approach was discovered, and then I'll guide you through the exact same steps that I have used to heal my body and mind.
00:00 Intro
00:38 The Discovery Of Buteyko Breathing
03:44 Guided Buteyko Breathing Exercise
Science Links:
Asthma Research:
buteykoclinic.com/wp-content/...
pubmed.ncbi.nlm.nih.gov/9887897/
Panic Disorder & Hyperventilation
www.ncbi.nlm.nih.gov/pmc/arti...
CO2 And Cerebral Blood Flow: www.ncbi.nlm.nih.gov/books/NB....
Sleep Research:
www.myofunctionaltherapy.co.u...
Sleep Apnoea:
pubmed.ncbi.nlm.nih.gov/31940...
The Bohr Effect:
pubmed.ncbi.nlm.nih.gov/30252....
About Neil:
Work with Neil from anywhere in the world over Zoom here:
www.thebuteykomethod.com/
More of Neil's audio tracks can be found here on Insight Timer:
insighttimer.com/neiltranter
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.
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.
#buteykobreathing #buteyko #breathingtechnique
Most meditation techniques evoke this type of natural breathing. A 45 minute mantra or silent meditation can reduce breaths dramatically. Having meditated 50 plus years I notice what can feel like one full breath cycle a minute. It’s effortless and the only intention is to quiet the mind. Your body is the greatest source of wisdom regarding breath work. Much peace to all.
Thank you so much for sharing @nurturesource5795 🙏🏻
I came to mention having the same experience through meditation. Though because of your video, I have an understanding of the science behind it and more awareness. Cheers!
Agreed... After trying a lot of different things for long covid I think reciting mantra by taking a full breath in then reciting as much as possible (without strain) to be one of the most effective things you can possibly do to calm the nervous system and reduce tachycardia. I can take 30 bpm off my heartrate pretty quickly this way. You also get the benefit of the practice! :)
@@davec3568 illness is the build up of toxicity in the body not the result of catching a pretend “virus”. If one has a “long illness”, it is the result of toxicity/poisoning. Fasting will help
@@davec3568 what mantra do u use
I have tried many breathing techniques over my decades. This is the only one that since learning, I have never stopped.
Amazing @grahamlister214!
Good to know! I've been trying a lot of techniques
As a trained singer i found this really hard. However my functional Dr has me doing various exercises to reduce oxygen intake, and I know from my own reading that oxygen deprivation activates Nrf2. Plus after doing this my constantly cold hands started to feel warm so I'll stick at it. The birdsong in the background is lovely too
Wonderful! It will get easier with practice and as your CO2 tolerance improves. You can also use the small breath holds exercise to begin with which is a bit more accessible: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
I greatly appreciate you sharing this. All my life I’ve been hyperventilating due to extreme physical abuse. CPTSD I’ve had a stroke I’m really a mess mentally due to my abusers. I’ve taken and learned every type of breathing exercise and really nothing slows down my nervous system and brain activity No one or my own self help research has ever shown me what you just shared. I can’t thank you enough. My mind and body still have a chance to improve
@flowerchild7820 You are very welcome. Thank you so much for sharing your story 🙏🏻
I recommend you check out low dose naltrexone and EMDR therapy. Mixed with this type of breathing, I'm sure those two will help you dramatically, as they are the best possible approaches, in and of themselves separately, for treating PTSD and CPTSD. Put all together, coupled with a breathing technique that actually works, this should work wonders. I wish you the best.
😘😘😘😘😘
To have patience with oneself is to have self-love. 🌹
Couldn't agree more ❤️
Look who I find 😁 🌟🌟🌟🌟🌟🌟🌟🌟🌟
The BIRDS!!! Oh my goodness…so beautiful ❤
They were full of the joys of spring that day ❤️
It's not a million miles away from what I instinctually do quite a lot.
I'll hold my breath in/out to the point where it's uncomfortable, release, do the opposite until uncomfortable, then basically this. I think it started as a challenge to control my breathing, but I kept doing it because much to my surprise it was really relaxing and comfortable rather than feeling like a challenge.
Hi Andus, that's fascinating that you discovered the benefits of breathing less by yourself. Just like Dr Buteyko and the ancient Yogis and Samurai before him. Thank you for sharing 🙏🏻
I have been practicing this method for about 20 years. I cured my asthma very quickly in the beginning. I now keep using it for optimal health. It would be fair to say that I am obsessed with it. Thank you for spreading the word about it. I wish it was more mainstream. Unfortunately, it has been labeled alternative.
Wonderful, great to hear from a long term practitioner ❤️ I wonder what was the most important learning for you over the years?
@@thebuteykomethod I trained with some different teachers to get different perspectives. I think it's important to integrate it in with your life and to make it fun. I used to take it very seriously and stress about getting everything exactly right. I used to push myself too hard. This led to me disliking the method. The practice became a chore. Nowadays, I do a session at home every morning. I do either one or two more sessions in the day casually as I am doing something else. In my opinion, its best to be consistent, but each session doesn't need to be technically perfect.
Thank you so much for sharing this @1Jason. I think it's really great that you were mentioning pushing too hard as this comes up for a lot of people. "In my opinion, its best to be consistent, but each session doesn't need to be technically perfect." - solid gold 🙏🏻
Magical results give chi gong and tai chi breathing techniques. I recommend pranayama personally. I am asthmatic, keeping it well under control.
Yes agree re pranayama if practised correctly. The early yogis knew the importance of breathing (and keeping it light!).
If you're avoidant,
you most likely have said to family members who had a major role in your childhood:
"You only accepted me or liked me when I was happy/obedient/emotionless."
This one simple statement fits with ALL the core symptoms of avoidant attachment:
1. Being overly self-reliant
(and in doing so, you hide your needs, emotions, problems, and acute illnesses)
2. Pushing down anger until it explodes
and manufactures the boundaries you crave but can't always ask for
3. Not wanting to burden others with your problems
4. Wanting to fix your own issues to avoid looking incompetent or even getting bullied and teased
5. Numbing out emotions with self-soothing behaviors
that are either totally unhealthy or pseudo-healthy
(like getting addicted to working out and healthy eating)
Your content is some of the best breathing content I've seen on youtube. Thank you for your work!
Wow, thank you!
So glad I have found your channel, I often feel dizzy after taking deep breaths, this is absolutely amazing!! I thought deep breathing should be good for me. I feel so much calmer just after watching this. Thank you for sharing ❤
Wonderful! Yes, breathing light is the way!
Great video Neil, thank you ❤
Glad you enjoyed it!
What a wonderfully simple and calm explanation of an essential life skill. I’m a psychologist and I teach this to my clients. Breathing less is a new idea to many of them but they also report how effective it is at helping them manage anxiety and stress.
@SlartibartfastEsq, thank you so much for your supportive feedback 🙏🏻 That is wonderful that you are combining this work with psychotherapy.
Shorter and shallower shallower breath?
Thank you. It is a really good presentation👍
Thank you too!
I found this I incredibly calming, thank you. 🙏❤
You're welcome 😊
Thank you for sharing this technique.
You are so welcome!
starts 4:03
thank you! I'm so curious and look forward to working with your video and other videos ;-)
You are so welcome!
Thank you . 🙏🏼🪷🤍
You’re welcome 😊
Lovely video. Thank you. You have a calming style and I love the scenery behind you.
Thank you so much! I'm glad you enjoyed the video and found it calming. The natural scenery is meant to enhance the relaxation and effectiveness of the breathing exercises. Your kind words mean a lot!
Thank you Neil, this has been a life saver! Thank you, Dr Constantine Buteyko 🙏
This is now my morning ritual to ease anxiety and improve clarity.
Bless the Bohr effect!
Wonderful!
This makes sense, because people who are very fit have a low resting heart rate and breathing rate. Breathing slowly won't make you physically fit, but it will calm your physiology down and that can be an immense positive change in our hectic lives.
Absolutely!
Thank you so much this breathing technique has helped me a lot! You’re doing a lot of good in the world
Glad it helped! 🙏🏻
I am an energy and sound healer. I am hosting a sound bath tomorrow and I was looking for something new and fresh to teach my clients. This was absolutely incredible for me. Just in the few minutes I practiced it with you, I feel lighter, more relaxed. Thank you for this!
Do you do online teaching?
@@jrman413 at this moment I do not, but eventually I will.
Superb presentation of the method. Valuable information for me as for years I was looking for a method my body could easily stick to. I am grateful to you for sharing it. It's a gem. Many blessings!
You are very welcome @maritzaghitza6373 🙏🏻
So Good! Ty 😊
Thank you too!
Great video. I loved the sounds of nature in the background. I learned Buteyko breathing in 1997 and again in 2005. It changed my life forever for the better. In this video, you have accurately captured the heart of everything I learned about the technique. A great launch point, and of course, just the tip of the Iceberg...!
Thank you so much for sharing! I loved "It changed my life forever for the better" 🙏🏻
Thank you very much for the information
You are very welcome 🙏🏻
When I meditate I automatically start to breath less deep, and I used to think: "I need to breath deeper", but my body was right! It already knows it.
Yes!
Just wonderful
Thank you for your kind words!
Loved it ❤😊
Wonderful, thank you!
Nice explanation of Buteyko breathing. Attention to breathing can be healing for so many things.
Thank you @meditationJD 🙏🏻
I just tried it. Very nice.
Great 👍
Helpful!!
Glad it was helpful 🙏🏻
I can tell that you are a breath work practitioner because of how relaxed you are in this video...fantastic. Thank you for this video.
Thank you so much for your kind words!
Hi, I’m a new subscriber and your instructions and no music, also birds, make me calm. I’ve done vagus nerve breathwork. It’s 4 in- 4 holding with closing your nose- 8 out. It helps me as well. I have spasmodic dysphonia. What do you think about vagus nerve breathing and if you know what’s helpful for me to do for spasmodic dysphonia?
This is quite awesome, thank you! Even the first time I did this, I felt the positive effect. I will be doing this a lot more often!
Wonderful!
Many thanks for this information and guided practice! I am a lifelong asthmatic. This will help enormously with my asthma and also chronic anxiety. ❤❤❤ Rosemary
Thank you for your kind words Rosemary 🙏🏻
Try box breathing... Standard is count 4 in, hold 4, out 4, hold 4 then repeat. Do this while relaxing as you describe.
I have worked up to a count of 4 in, hold 6, out 6, hold 6 then repeat.
Takes practice to build upto this, but awesome results.
Great technique! For some people the 4/4/4/4 is a bit too strong, so they might need to start with a smaller box size. The important thing is to avoid taking really big breaths and create a gentle shortage of air to avoid over-breathing. Tara Bianca @BELightTT has made lots of great videos here: www.youtube.com/@BELightTT/search?query=box%20breathing
@@thebuteykomethod
Thanks, I'll check those out.
Important to nose breathe as well, lots of good science behind that.
@@kevink8072
Haha, very well said👍😁
Lovely scenery and natural sounds. A welcome relief frim the usual background music.
Thank you 🙏🏻
@@thebuteykomethod I thought the buteyko method involved plugging one's nose and holding one's breath for as long as possible...then increasing that over time?
@@DDumbrille Great question! This is a common misconception. The main practice is the light/reduced breathing. The long breath holds can be used (when not contra-indicated) to help improve the control pause faster but do nothing on their own (other than unblock the nose and relieve constipation).
@@thebuteykomethod Okay, thanks. That's actually what I need -- to unblock my nose. And interesting that it helps constipation too...I'll check to see if you have any of those videos.
i do Hofeyko!
I always have my Thai massage practiitioner work on my ribs, which makes breathing so much fun, including this kind of breathing.
Thank you so much for your vidéo.
I 'm having some kind of sleep apneeas for a couple of monthes and i reduced the stress and insomnias with the Wim Of breesing method that includs deap breesing and empty lungs apneeas. But i noticed that in the evenings and Just before sleeping, i had better to have very slow breesing Just like you do to reach peace and calm...
The Wim Of method is great in the morning. It gives you energy for the day even when the night was short.
Congratulations for your advices. 🙏💓
Thank you for sharing @christiancasado6153. Yes, soft gentle breathing with a very gentle air hunger is a great way to prepare the body for sleep.
I learded about hyper breathing as a young teen, and had real problems. When I found out that was the wrong thing, My health improved.
Instead you might try form time to time. breathing really deep, but as slow as you can .
Thank you for sharing @rlittlefield2691. It is possible to do slower breathing in a Buteyko informed way, as long as we keep the breath light and accumulate CO2 rather than over breathe. If you are interested, I made a video about this here: th-cam.com/video/MkscOWI8aNc/w-d-xo.html
Discovering in the Buteyko breathing method in the early 90’s , it has help me considerably during serious asthmatic crisis ! I continue to practice it to this day for its immediate results and calming effects.
Amazing! Thank you so much for sharing 🙏🏻
Hahaha here was me thinking it was called potato breathing lol!
@@Padraigp 🤣
Great video, explained so simply and effectively! I remember reading 'Oxygen Advantage' by Patrick Mckeown many years ago and my perspective on breathing has forever changed. The total volume of air we breathe matters! Something not many people realize
"The total volume of air we breathe matters!" - I couldn't agree more! And a fantastic book.
After my Pfizer vaccinations I developed severe air hunger and coughing and was diagnosed with layngopharangeal reflux, which gradually faded over about 6 months. I did a Buteyko breathing course also during that time. Also15 years previously I also went through a period of air hunger and thought I had asthma, and after seeing my gp who told me my oxygen levels were normal, I went for treatment with a Respiratory Physio who diagnosed me with Chronic Hyperventilation. I am still experiencing slight air hunger again in the evenings. I did this exercise today easily. I didn't experience any air hunger during it, but after completing it, I felt I needed to do a big 'satisfying' breath in order to feel normal. I then know to hold my breath for 7 seconds before breathing again after the big breath. It seems to be an ongoing thing with me.
Hi Tyler, thank you for sharing your story. 🙏🏻 I'm not sure, but the fact that you feel like you need to take a big breath after makes me think that you are reducing your breathing but that just don't feel the air hunger (some people aren't that sensitive to it). If you feel warmer/calmer/more saliva/mental clarity, these can also be positive signs. Also, you might experiment with resisting the urge to take a big satisfying breath at the end. You could also try the small breath holds: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
Qigong and taichi have us joining breath from diaphragm with movement-posture. The reference frame is the vertical posture at the start, shoulders relaxed throughout the exercise. This, we will find, helps us avoid constantly intruding thoughts. I've also found a connection with the practices for the vagus nerve that joins all systems. Should we understand the whole of the above parasympathetic/sympathetic sustenance?
I will start this immediately. Where did you film this?
Surrey Hills UK. One of my favourite places :)
Very interesting. Need to watch again because it is very different, but am hoping it will help with sleep and COPD.
Hey @nancya.nelson5810, you might also find the small breath holds helpful for COPD: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html. And the muscle relaxation helpful for sleep: th-cam.com/video/c1DSUBE5tAc/w-d-xo.html
I have been breathing like this all my life. When I was a child I was trying not to breath too much air and it became my life.
Wonderful!
Thank you so much for this. Everyone else is all about getting more oxygen into the system and that's counterintuitive from the medical research.
You are welcome. Yes, paradoxically, breathing less actually increases oxygen delivery at a cellular level.
recently I have been practicing falun gong that i found in TH-cam hope it works for depression anxiety
I had no name for this technique, but do this when im stressed to calm down. I did it before a doctor's appointment that i was on the verge of a panic attack over and (although it did not get rid of the waves of adrenaline) it relaxed my body overall and when my oxygen was tested it read 100%. It was the strangest thing. It also helps with asthma attacks when I misplaced my inhaler. Thanks for sharing!
Wonderful! It's fascinating that so many people have worked this out for themselves. Just to clarify, it's not about raising blood oxygen levels, but rather blood flow and oxygen delivery to the cells. Hope that makes sense 🙏🏻
@@thebuteykomethod I'm aware of the oxygen part you mentioned now, but it was still quite strange to me to see it. I'm curious as to why it was so high. Maybe something to do with the adrenaline. During other times I've used it, I move about or tighten and relax muscles and the adrenaline seems to also subside. At that moment I was sitting in the car and then sitting in a chair. It shall remain a mystery for now.
I tried to follow along, but there’s like a knot of anxiety in the center of my chest that was too noticeable to relax, but I also have LBBB and palpitations, so not sure I can ever be rid of that knot of tension. I’ve done the 4/7/8 breathing in the past that helps me fall sleep and calm the anxiety. Also I found eliminating insulin spikes in my blood helps reduce feelings of anxiety a lot (so I avoid highly refined carbs and sugar now). I’ll keep trying this method for a while to see if I can release that knot in my chest. Hanks for the info.
Hi Sara, I would definitely get the thumbs up from your doc regarding doing the breathing exercises. Also, to go more gently with the air hunger, focusing more on relaxation. The small breath holds exercise is more gentle and sometimes more accessible th-cam.com/video/ZZvgKzySOgU/w-d-xo.html. Also, the muscle relaxation exercises are suitable for pretty much everyone, and still help to soften the breath as a side effect without actually needing to focus on the breath: th-cam.com/video/BALTOxc0xJY/w-d-xo.html. Hope that helps 🙏🏻
RESPECT
And to you too @kursk124 🙏🏻
hello, whats your opinion on wim hof breathing method?
Nice video, thank you. I'll work with this. Can I ask, do you recommend mouth taping at night? I've tried it before but then Iet it slide. Thanks
Thank you! Yes, taping at night using something like Myotape can help to keep breathing lighter during sleep, and reduce snoring and sleep apnoea. Just check the packet for safety instructions and contra-indications.
@@thebuteykomethod Thanks a million
Thank you for sharing this, something I've never come across before but really fascinated by! I have ME/CFS so was wondering what info there is out there about using this technique to help people like me recover?
Hi @safelander7811, depending on the underlying cause of the ME/CFS, Buteyko can help (especially if there is dysregulation of breathing or the nervous system). You just need to go gently. I made a super gentle version here: th-cam.com/video/2BvVOcpkXXA/w-d-xo.html
@@thebuteykomethod thanks a lot!
Thank you ! I'm going to practice this...asthma is really terrible.
Buteyko is fantastic for asthma. If this one feels a bit strong, then it can be helpful to begin with the many small breath holds:th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
@@thebuteykomethod thank you I will watch it. 🌟
Thanks. This might explain why I’ve experienced depression after Wim Hof breathing. And also, why I feel overwhelmed after freediving.
Thank you for sharing @danonseletkovic. Your control pause measurement might give you some insights here too: www.thebuteykomethod.com/buteyko-breathing/the-control-pause-a-complete-guide
Hi Neil, i saw somewhere on the internet that for the buteyko method, u can also do breath holds. so inhale/exhale for 2/3 seconds and then hold 7/8/9 seconds. And after a while u extend the holds if it feels to easy. What is ur opinion about this? Is it as good as light/feather breathing? Thanks in advance!
Hey Joey, yes you can do breath holds as part of the Buteyko method, in lots of different ways. For example, you can either do small breath holds like these: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html which are great for beginners or for people with low breath hold times. Or you can use single longer breath holds at the beginning of each round of breath light (the length of the holds depend on the individual) to boost Co2 levels, which can really help with progress if they are suitable for the individual. Hopefully I'll get round to making a video on the latter at some point. Hope that clarifies things 🙏🏻
Really helpful, thanks! I’m wondering wether you could do this also while riding the bicyle. That would probably be harder, but maybe the effects also improve? Like lifting heavier weights? What would you recommend?
You certainly can do this during physical exercise, but it can be helpful to practice it sitting until your control pause is over 20 seconds (control pause here): www.thebuteykomethod.com/buteyko-breathing/the-control-pause-a-complete-guide. In general, physical exercise should be done with the mouth closed (often this is enough to create air hunger) but the intensity often needs to be lower initially until your CO2 tolerance increases.
@@thebuteykomethod Okay! Thanks for the advice I’ll do it!
The Moscow breathing center really saved my life. It’s literally just shut. Your mouth breathe through your nose and no breathe just enough breathing. Hard causes turbulence and turbulence is well. We saw the bridge fall down. Turbulence is damaging to everything. It is a destroyer breathe through the nose and get a nice laminar flow.
Oh, that's such a shame it has closed down. Yes totally agree re nasal breathing and minimising the flow of air and turbulence at the entrance to the nostrils. Wishing you all the best 🙏🏻
I breathe like this naturally, by default. Slowly, inaudibly, not deeply from the diaphragm as we are taught to do. My in-breaths & out-breaths are relatively short. When studying people around me, I've noticed that for every single breath I take, others take, on average, 3 breaths.
Namaste
Thanks for sharing vital information. Symptomatic treatment does not address root cause and may make original issue more serious.
I feel following to increase efficiency
1) Mantra ~avoid external chatter and focus inwards
2) Fasting ~ a great medicine all breathing excercises work with empty stomach
3) Emotional activities like charitable acts, kindness, compassion, prayers help
4) yoga and pranayam ~ streching and physical activities greatly help internal wind and fluid circulation
Original tantrik pranayam means seizeure of external breath and starting cellular atomic breath ( it's extremely difficult and may take lifetime to achieve it as it requires purification of many levels ) but we can at least try try to reduce breaths per minute.
5) Complete abstenance of wine, smoking, junk food, tea, cofee and spicy food.
You are very welcome @kiranjoshi5267 and I totally agree that we need to go to the root cause. Love your other suggestions 🙏🏻
Reducing breath per minute? That is taking in deeper breath. I thought this technique is shallower breath?
@@danpan001
I genuninely feel that those monks and yogi's who achieve this do not know anything ( rather they even don't know what has happened as intellectual chatter ends long before )
Slowing down brearh is outcome of many levels of purification as air element comes at 4th stage after earth, water and fire.
A slightest attempt or force by conscious mind to achieve and process will become useless.
Your heart must be extremely purified with sole intention of love kindness. It happens autonatically in no mind state.
I suggest to simply keep your spine errect, observe utmost restritions on food and other mental activities for 1 month before doing anything. Then observe breath where ir originates and take your mind with breath. If you trust breath sufficiently it will guide you, if you don't then you need techniques
@@danpan001 it's both lighter and slower. but not slowing it right down, just a 10% adjustment. Overall the breathing volume per minute needs to be less than your normal level.
Thanks for this video, great to see someone actually share the technique publicly for once.
What are your thoughts on the deep yogic breathing that involves the abdomen, chest snd clavicle in sequence? Do you see this type of deep breathing as potentially harmful? Or is it ok as long as the exhale matches or exceeds the length of the inhale?
Thank you for your kind feedback, Matthew. Regarding the deep yogic breathing, it all depends on your minute ventilation rate, e.g. the amount of air that is entering and leaving the body per minute. Often deep yogic breathing practices are taught incorrectly, with big, loud, heavy breaths and people are effectively hyperventilating, but it is possible to do these practices safely if the breath is quiet, light and there is a gentle air hunger. I made a video here about breathing slowly and diaphragmatically in a Buteyko friendly way if you are interested: th-cam.com/video/MkscOWI8aNc/w-d-xo.html
@@thebuteykomethod Thank you so much for your reply, that makes sense!
I had been practising yogic breathing for the purpose of increasing my lung capacity to assist playing sports. Would practising the buteyko method yield better results? Would I need to incorporate breath holds to do so?
Often lung capacity isn't the limiting factor (if you measure your SPO2 with a pulse oximeter you will probably see that your oxygen saturation is high even mid-workout). What is important is CO2 tolerance - both in terms of breathlessness and actually oxygen delivery at a cellular level. So I would definitely consider incorporating Buteyko as it is the best way to improve CO2 tolerance that I have found. Regarding yogic breathing, it depends on how you do it - if you keep your breathing gentle and quiet with a light air hunger then this can be helpful too, whereas if you are over-breathing taking big or audible breaths, then that can be counterproductive. Hope that helps 🙏🏻
When you say take a break, is it ok to take a deeper breath? That is what I felt I needed.
Great question. Try to resist the urge to take a deeper breath. Also go gently with just a very gentle air hunger. So we are just making 10% adjustments to our natural breath. Hope that helps
Thank you for sharing this video. After trying it I do feel a bit more relaxed. However, I feel like I need to do an occasional sigh. Is this something that I should learn to avoid?
Great question! Yes exactly. The sigh is the body's way of trying to blow off CO2 so could experiment by trying to resist the urge and see how that goes.
thank you, I did the method and it felt wierd as if i my bodily strenght was stronger then my breath,..It is strange to feel that so litle breathing can keep-up the whole body,.. I have lung-difficulty and i am in search for breathing-methods, but there are many,, and they make me over-emotional,. I want to reduce medicines that are for opening-up the lungs,.,. I am calm now ,..................
Have you done wim hoff breathing? It’s the opposite but has nice effects
Nice introduction to Buteyko breathing. You mentioned that there is a list of diseases/conditions that are caused by improper breathing. Is the list anywhere online? I'd love to have a look at it. Thanks. (Berkeley, California)
Thanks, Mark! Scroll down on this page (disclaimer: this is not my list and there are things on the list that I would feel uneasy about making claims about for a variety of reasons): thebreathingman.com/diseases/
@@thebuteykomethod Got it. Thanks, Neil. I appreciate the link and note the disclaimer. I'm just curious what Dr. Buteyko listed. Even a list of 10 would be interesting.
@@thebuteykomethod I just did a quick read of the list. Some of the conditions on the list seem very unlikely and make me wonder about his broader conclusions. But having benefited by his breathing technique for years, I know he got that right.
@@markgarcia5845 Yes, I'm not sure about all of his claims 🤣. I think in many cases Buteyko can help to reduce symptoms because so many illnesses are caused by over breathing or cause over breathing. But it doesn't mean it will help when there are other root causes. Thanks so much for engaging with the discussion :)
Thanks! I'm interested in your view of Wim Hoff breathing. He believes there's benefit to super-oxygenation and Hatha yoga has a similar pranayama breathing exercise, and Buddhists have Tummo. It can't be coincidence. Of course Wim Hoff is followed by (for me) a 90-120s hold with empty lungs. The super-oxygenation can also be used to create heat in Wim Hoff cold exposure and Tummo. FWIW, I'm trying to find the most effective practice to mitigate long covid and calm my irritated nervous system.
The Wim Hoff is not for calming the nervous system. Low slow light breathing tones the vagus nerve and this places you into rest and digest. Calming. Give both a go and see for yourself.
@@bec2945 I think Wim would disagree with you. He says it helps regulate the nervous system, immune system and more. He's proven it in many ways, I think his claims are hard to dispute. You can actually look at Wim Hoff breathing as a really long cycle of breathing... 1st part is hyperventilation, or the inbreath, which consists of 30-40 or so breaths focusing on the in and filling the lungs completely.. 2nd part is exhalation... you exhale and hold the breath with empty lungs for what seems like an impossibly long time. I've gone 2 minutes! At the end, I experience a significant reduction in tachycardia.
excellent directions. ❤ my question is, how should we be breathing for the rest of the time? air hunger sensation 24/7?
Thank you, for your support @hellie_el 🙏🏻. When you are not actively practising Buteyko, let your breathing do its own thing. Having said that, you could occasionally check in with your breathing and notice how your current activity is affecting your breathing.
@@thebuteykomethod thank you for responding. :)
I like to just stop berathing after a normal cycle (in-out) and just wait until the natural urge to inhale comes and I just inhale as little as is necessary, exhale follows natural and then I relax again and wait for the next inhale. Gently increasing the time of exhaled holding without forcing anything.
Vasi Yogam, I think you are referring here
Would Buteyko help with long covid? Or would it be to intense for those of us who have breathing issues but also deal with fatigue and PEM.
Great question! Yes absolutely, but Buteyko needs to be adapted for Long Covid/PEM. Typically, we start with muscle relaxation: th-cam.com/video/BALTOxc0xJY/w-d-xo.html and small breath holds (starting at a 3-second hold): th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
Hi Neil, i can associate very well with your thumbnail at the moment, my asthma has flared up the past week or two as a result i think. Question, being a mouth breather ( and have a deviated septum) how can i train myself to more nasal breathing without feeling like suffocating? Happy to have stumbled onto your video and open to trying this technique. Cheers Mike
Hey Mike, it can be tricky with a deviated septum, but often there is also a lot of inflammation in the airways and this reduces over time with Buteyko and then breathing becomes easier. Have a look at this for some ideas: www.thebuteykomethod.com/buteyko-breathing/how-to-unblock-your-nose-and-beat-nasal-congestion
@@thebuteykomethod thanks for that Neil 👍
How often do you recommend doing this per day?
Also, about how long after starting these breathing practices did you start to notice your natural breathing cadence change (i.e. "getting your life back")?
Lastly, do you fully credit the buteyko method exclusively for saving your life? Or did you implement other auxiliary strategies at around the same time?
Hey @max8141, great question! To see noticeable change, I would aim for 60 mins of Buteyko a day. But this doesn't all have to be formal breathing exercises. There are lots of ideas for bringing Buteyko into your day here: www.thebuteykomethod.com/buteyko-breathing/10-tiny-breathing-habits-to-transform-your-health.
For me, there were some immediate benefits from switching to nasal breathing 24/7, mouth taping and doing small breath holds. Then it took a few months for me to figure out that the way I was approaching the reduced breathing wasn't working for my body. Once I got that, then it was a slow but steady journey over 6 months. Working with clients, we tend to see improvement over a 5-week period, which then continues over time (as long as they spend time integrating the practices into their lives.). For people me/cfs, long covid, very dysregulated nervous systems, progress can be slower.
A lot of it was buteyko (say 70%) but I also do a lot of self compassion, hiking and have completely changed my approach to work, to going a lot slower!
Interesting hand placement for the breathing technique. It’s identical to a recovery technique in a Daoist manual by HuaChingNi. The right hand over the chest in the left hand over the dantien, and while laying down on your back with your top-half slightly elevated. This is known as a recovery position, and allows the energies of the body to travel out the chest into the arms through the body and back into the Dantien. Breath awareness, saved my life as a child and I am using it again to save my life as an adult. Combine with chi gong daily for a great combo. Thank you!
Thank you for sharing! nteresting re the hand placement. It's not actually a core part of the technique, but I find it helps people to get in touch with their breathing to begin with, and it also calms the nervous system by releasing Oxytocin, the hug hormone.
@@thebuteykomethod The Heart Math Institute has discovered that placing a hand on your heart increases heart/brain coherence.
How long per day did you do this to heal? I have severe tightness and shallow breathing in chest, 2dary from something else.
For me an hour per day (split across the day e.g. 3x20 min sessions or 6x10 minute sessions). Over time breathing naturally become more relaxed and diaphragmatic. This can take weeks/months depending on various factors.
Whenever I always do slow breathing i feel more calm, energetic, and clarity in my mind. Although, Wim holf and other breathing techniques helped me so much during my anxiety and nervous time. But this technique seems far more effective and useful compared to them. But can we do it by lying down?
Hey @ghulamnabi1305, yes you can! Sometimes I do it lying in bed before I get up when I'm feeling lazy 🤣
Holy! I’ve been trying to get my resting heart rate down for nearly two weeks.. it’s constantly around 65-80 just simply resting, admittedly 65 isn’t bad but when your completely relaxed resting and clocking 80 that’s bad for me personally, I managed to get it as low at 58 after meditating a few times but that’s the bare minimum, I just tried this breathing technique focusing a lot on making sure that outbreath is as gentle as possible, I heard a guy say before imagine a feather under your nose and try to make it not move.
I just clocked 52 BPM for first time in months after trying this out for about 20 mins or so with breaks
Wonderful!
The SKY breathing technique has changed my life. It’s taught by the Art of living organisation.
It’s is phenomenal!!!
I have found Coherence Breathing exercises very good too. 6 breathes per minute for about 10 minutes per day. Do you think Coherence Breathing can be beneficial?
Hey @CrueLoaf. Yes I do as long as the breathing is light and gentle (ideally with a mild air hunger like we did in this video). I also think it is important to adjust the length of the breaths to the individual - I made a video about this here: th-cam.com/video/MkscOWI8aNc/w-d-xo.html
When I finished the exercise with you, it made me want to breathe deeper. I kinda felt out of breath. Is that normal?
Yes absolutely. As you have been breathing less air and maintaining air hunger, then CO2 accumulates in the body which creates this feeling. Try to resist the urge to breathe deeper afterwards, and it should pass quite quickly.
Doing this feels very much like a mild version of Wim-Hof-Breathing. I'm inclined to believe there is a lot of merit to the method. I suppose the results are not as immediate and extreme as Wim-Hof-Breathing, BUT (very big but) it is a lot less straining on your system, so even people with ME/CFS might be able to find this doable in contrast to WH's method. Thank you!
Hi Neil ,I often have headache, I tried your breathing exercise, I don't really get it. for example how many second for inhale and exhale as well; how do I keep breathing light without getting stress out; also I feel bloating after doing the breathing technique . I think I am doing it wrong. Thank you
Hi @Megumi-chan00, don't worry, it can take a while to get the hang of it. Rather than breathing in a fixed rhythm, we listen to the body and gently soften and slow the breath - so just a 10% adjustment from your normal breathing. The air hunger should be very gentle - but it will still have a mild edge to it. For some people, it can be easier to start with the small breath holds to begin with: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
@@thebuteykomethod Thank you Neil, I'll keep trying
chest felt tight and became sweaty and anxious. usually I do wim hof method. I will try again but I can see benefits to this, thanks
I'm so glad you shared this, as it is quite a common experience. With the light breathing, we are activating both rest/digest and fight/flight branches of the nervous system, so we need to balance this. Usually what's happening is that the air hunger is a bit too strong - try easing off and focusing more on relaxation. Also, sometimes it's helpful to pause for 30 secs, reset, then carry on. Also check that the out-breath is a bit longer than the in-breath. It does take a bit of experimentation to get the hang of it, but it is soooo worth it when you do. Do you mind if I pin this to the top of the comments, as it is an important question?
@@thebuteykomethod thank you for your informative reply. Sure please pin to help others… I’ll give this another go tomorrow and share
@@thebuteykomethod also, really enjoyed the background scenario. I miss the UK countryside
@@RyanshirleyMUFC You are welcome!
@@RyanshirleyMUFC I thought that might have been a UK email address. Assume you are a Man United fan :)
What about nasal breathing VS mouth breathing?
Always nasal breathing 24/7 during rest, sleep and physical exercise. The nose has 30 functions that the mouth does not. Mouth breahting puts enornous strain on the body.
Hi iv been diagnosed with dysfunctional breathing. I'm a mouth breather. Last few month had been using something to open my nasal passages game changer. My issue is when I exert I get air hunger to the extent that can't breathe. Any help would be welcome. I have been using O A app which is very helpful I'm hypamobile and I know its common issues with this condition
When you say "I exert", do you mean during physical exercise? If so, the general approach is to lower the intensity right down until you just feel a mild air hunger. So that might be starting with a short walk, then a longer one, then a bit faster, then add in some small hills, or a cross trainer, then a very light workout like one of these th-cam.com/video/WS_VLQrQV9I/w-d-xo.html. So basically slowly increasing the intensity of your workout over weeks and months as your CO2 tolerance increases. And doing the breathing exercises at the same time (the small breath holds is easier than this one:th-cam.com/video/ZZvgKzySOgU/w-d-xo.html)
Hi does this help with depression and insomnia ?
Hi @amitara1760, Buteyko helps with insomnia in a number of ways. It stimulates the vagus nerve, down-regulating the nervous system to support more restful sleep, encourages nasal breathing during sleep (e.g. using myotape) which reduces snoring and sleep apnoea resulting in less sleep disturbance. It also reduces the drive to breathe over time again reducing sleep disruption from night timer over-breathing. As sleep improves and the nervous system becomes more balanced, mood improves. It also helps in many other ways.....
So, slow down the breathing, reduce the inbreathe ever so slightly - make the outbreath slightly longer than usual?
Yes you got it! To create a feeling of a mild shortage of air.
Hi Neil. Sometimes after I drink coffee I am finding myself trying hard to get a good breath. This will happen every couple of minutes and can last anywhere from 20 mins to a few hours. I try meditation and all types of breathwork.May just have to give up the caffeine lol. I don't want to though I love coffee. Any tips? I am asthmatic for what it's worth
My advice is to listen to your own body, see it tells you what it can’t handle. There are substitutes.
It could be that the coffee is stimulating your body to over-breathe, and because you are asthmatic, this has a very noticeable effect. Swiss water method decaf isn't terrible 🤣. You could also try the small breath holds exercise to see if that helps: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html.
That happens to me too. It's most likely the effect of caffeine on stomach acid. You basically get a little acid reflux and it splashes on the airways. I actually had a friend whose "asthma" was cured by being treated for acid reflux
What do you think about 4-7-8 breathing technique? :)
Hey @taylanulukr9081, great question! I see 4-7-8 as a technique to use to down regulate the nervous system in the moment. It's really helpful for some people but, like any technique with a fixed rhythm, it's not for everyone. I prefer Buteyko because, although it has immediate benefits, it creates longer term change. It's also more of a lifestyle than just a technique.
Buteico technique known for more then 20 years in Russia 😊
It originated in USSR, so naturally the6 knew it in Russia for well over 20 years. Not sure why you know it for only 20 years despite being Russian.
Can this breathing be mixed with humming as well? I find breathing out with a hum very relaxing. Maybe I've been breathing slower by humming anyway and that's why it's been helping me ?
Yes you can although technically that's technically not Buteyko. You could hold your finger under the nose to make sure that the humming is still light. I tend to do my humming as a separate practice.
It's sounds like you're gravitating towards a pranayama called Bhramari, aka Humming Bee Breath. It's very soothing for the nervous system. I first learnt about it in India & have been practising it ever since. Check it out.
Humming reportedly increases nitrous oxide, which is beneficial.
You are making so much sense. Five years ago, I tried the Wim Hof breathing every day for about 4 weeks and developed PTSD from hell. And, I feel very calm when I let my inhale come when it is good and ready. Bring it on!
You developed PTSD from doing Wim Hof breathing?
Wonderful, I'm glad a gentle approach is working for you ❤️
I would like to hear more .. I’m sure the Wim Hoff breathing, which I’ve seen from time to time is much more vigorous, but I’m wondering what was buried in your constitution that created a PTSD from hell. at any rate Glad to hear you are better.
Wim Hof helps me a lot. PTSD is caused by a trauma. So what do you mean?
Wim Hof breathing increases stress hormones. Which can feel good depending on the state someone’s in. Overall it’s bad for your health metabolism imo
I dunno, I've done Wim Hof breathing which undeniably made and makes me feel better instantly despite Buteyko method claiming that overbreathing causes disease. I've done this and I don't really feel anything except sleepy. From what I've seen the science supporting the disease curing claims of either method are very flimsy at best, but one instantly made me feel better&have more energy, and the other just made me feel like i'm gonna pass out. What do you think?
So buteyko does help to downregulate but the air hunger should also bring a contrasting feeling of alertness with it. Do you feel air hunger when doing buteyko? A feeling of a shortage of air.
Thanks found it relaxing probably didn't slow down enough but I will practice