I’m 66 yo and have been doing breathwork for over 30 years. I can do a 60-70 second pause consistently. I nose breathe throughout the day. I also have cultivated the ability to take one breath a minute. Daily meditative breathwork is essential to my wellbeing and positive moods. I encourage everyone who struggles with their breathing (and health) to Stay the Course with patience and strong intention.p; you’ll get there. Cheers and Smooth Sailing ⛵️🌝⛵️ from Sydney
@@23BronJames You have to first get your nervous system completely relaxed. Start slowly by breathing through pursed lips so you aren't taking too much air in at one time on the in-breath. You'll get there.
Excellent video, this is what I have been experiencing for years, hyperventilation.....This video gives me hope that I might soon be able to take a normal breath and learn to calm my asthma and anxiety down. Thank you Patrick, so grateful for this information.
Excellent info , I think your videos saved me from going to the hospital last night. I always knew I had a problem but never knew what the problem was. Thank you for your work with all my heart.
My CP started at 15. Lots of fluctuating 15-20 for a few weeks. Yesterday CP 30! Rather pleased with this. Carrying on with mouth tape, mindful /aware of what breathing is doing With grateful thanks. Carrying on.
My CP has gone up from 16- 22 secs in a week, so I am encouraged. Can’t imagine it being 40 but I will start from here with the recommendations. Thank you I do feel it can improve.
It takes time and daily practice of the breathing exercises but you are well on the way to improving your breathing @elizabethplane9868. Well done and thanks for the comment. Keep up the good work!
I appreciate the realistic mention of progress. My first instructor said I would see improvement every few weeks. This was incorrect. I was also poisoned by natural gas in my home over a long period of time. And this greatly effected my breathing. Which was why I began the Buteyko, but felt very frustrated with the lack of progress.
I stopped doing Buteyko a year ago. After not getting clear answers about the process. I still have breathing issues, but this program made my ptsd worse. Almost Nothing my instructor told me was true.... I don’t have time to obsess over this any longer. I never was a mouth breather. I used to get good exercise & found that extremely helpful, and yoga was helpful too.
@@lindsyjones2803 Thanks for the update, I have been doing it for few years as well. After talking to many other students of the various buteyko methods, It's quite clear the success rate (e.g. passing 30 MCP) is very low (
one thing i dont understand, does he want us to breath less or just slower? To me it sounds like "breath as slow and as little as possible all day" Isnt the CP higher when you take deep breaths before holding your air?
It's pretty much both @niko1622. By nose breathing, we are already breathing a lower volume of air because we take big gulps of air when we mouth breathe. That is where we over breathe which can contribute to a variety of health issues. Nose breathing reduces the volume of air we breathe and the more we train our breathing, the more efficiently we breathe. By slowing our breathing (but still taking deep breaths into the lungs through the nose) we help to improve our carbon dioxide tolerance and improve oxygen uptake in the blood. (Bohr Effect). Hope that helps explain it more.
I'm a smoker but have a CP of 50. I walk about 2 hours a day (with the dogs) and used to be a good swimmer. I have been using Patrick's technique but find it hard to maintain all day - but it is healthier.
Have you found that these exercises have reduced your cravings for a cigarette? I'm looking for a breathing and/or meditation technique that would help release nicotine cravings. Thank you!
I have anxiety & would LOVE to do the deep breathing exercises, but I have 2 problems: 1. I had a stroke & though I got off of my ventilator, I have zero control over my breathing. I take very quick & shallow breathes about every 3-5 seconds. I was a singer, so I know how to breathe w/my belly versus my chest, & I can slow my breath down a TINY bit by doing that, but I can not hold my breath at the top or anything. I can only move my head & right arm, so physical exercise does not happen. However, I do take yoga therapy, but I can't do the breathing, & I really feel like I am missing out on something! For every breath the teacher takes, I take 3-5 breathes! 2. A few years ago, I broke my nose. I was a "mouth-breather" already, but I was learning not to be when I broke my nose...now my nose is crooked, & it is very difficult to breathe through one of my nostrils. So, is there anything I can do, or am I just out of luck?
It's all very well Patrick saying physical exercise is the answer, but there are many forms, so WHAT KIND OF PHYSICAL EXERCISE is he recommending, what is the best kind?????
Dear Sir. Please I have a question. I have been using your Butyeko excercises for a few weeks and I can definitely feel the benefits. However, do you have a video to guide us for how we should breathe during physical excercise? At the moment, I am running and playing sport breathing just through my nose, which I admit, I find difficult at times. Should I be doing that? If you have a video, please do share it. I have looked but can't see it. Thanks.
Hi @Dead-Ball-Situation I can vary slightly from sport-to-sport but in basic terms, try to keep to nose breathing as much as possible. When you are exercising and if you need a breath through the mouth to maintain your pace then do so. If you are really pushing hard you may need to repeatedly take a mouth breath to maintain pace. In these cases, take the mouth breath but return to nose breathing as soon as possible and maintain nose breathing to improve recovery. For more detailed explanations of breathing techniques you can use during sport, our sister brand Oxygen Advantage which is more focused towards athletes and performance has a free app with lots of breathing exercises to suit the active person. It's available here: 📱 Android Play Store: play.google.com/store/apps/details?id=com.oxygen.advantage 📱 Apple store: apps.apple.com/ie/app/oxygen-advantage/id1589260950 Hope that helps.
I'm a 48yo athlete, and that pesky Covid messed me up. I'm on day 91 since first symptoms. The breathing issues started on day 11. Although I no longer to gasp for air like I did for two weeks, my breathing is not the same . I have sleep apnea now, for the first time ever, and constant breathlessness. I always trained breathing in through the nose, out through the mouth, like we were taught. Now I'm exclusively nose for everything for two months . When looking for breathing/lung info in regard to Covid/breathlessness etc, seems everyone advocates 'pursed lip breathing'. I tried it during my breathing issues during Covid and it seemed to help a bit . I just want to feel normal again. Wish I knew there was a light at the end of the tunnel, and I will be recovered in X amount of time. To not know if my lung issue is permanent is kinda scary
Hi Jeffrey. Thank you for your interest in our method. So sorry to hear this, we hope that you will completely recover soon. We would warmly recommend to you our next 2-hour online clinic with Patrick which is specifically for sleep issues including sleep apnea: www.buteykoclinic.com/clinic-with-patrick-mckeown/ With advance registration you get access to our complete Buteyko online course and can start using the techniques ahead of the live class. During this live 2-hour clinic, Patrick McKeown will: 1. explain the science linking dysfunctional breathing patterns to specific health conditions, 2. will teach you each breathing exercise and 3. sets you a daily breathing program to restore you to functional breathing.
Hi Synth, That's great exercise and should be plenty as long as you are doing your daily breathing exercises and tracking your progress with your CP. But swimming is also a very effective form of exercise to improve breathing. In fact, swimming is probably the only sport or exercise that we say mouth breathing is preferable because of the risk of breathing water through the nose into the lungs. Swimming is better for breathing because of the breath holds in between strokes and the water pressure giving resistance to the breathing muscles, helping to strengthen them. Rowing is also great for strength and cardio. Do whatever works best for you and if you are adding loads to your breathing with either more demanding breath holds or more demanding exercise, do so gradually and don't push too hard. Hope that helps.
I've been practicing Wim Hof for about a year now and I don't think it is helping, especially after doing the control pause test. I'm at 16 seconds. I've been feeling anxiety for over 5 years due to traumatic experience. I see you have books on the subject. Do you have an audiobook which offerrs breathing exercises?
Steven Rose start by doing daily runs strictly nose breathing in and out with your mouth closed shut Work you’re way to running 1 hour straight just breathing through you’re nose Also start drinking a lot of water, 1-2 gallons of water daily to keep yourself hydrated
Hi, Evrim. Oxygen Advantage Program for a BOLT Score of 20 and more is: • Warm up for 10 minutes by walking and breath-holding every minute or so; • Breathe Light to Breathe Right (diaphragmatic, cadence breathing, 4 seconds inhale, 6 seconds exhale) during a fast walk or jog for 30 to 60 minutes; • Simulate High-Altitude Training during walking or jogging by practicing 8 to 10 breath holds; • After physical exercise, practice the Breathing Recovery exercise.
The Buteyko Method can help with improving symptoms of ME/CFS by improving your breathing efficiency @PillePalle-qu8pi. But obviously you would have to take it slowly. The light breathing exercise is a very good one that doesn't require anything more than sitting upright. In this video it is done in the context of better sleep, but the exercise remains the same.(th-cam.com/video/mzpvjPva-V8/w-d-xo.html) If you can walk around a room, the steps exercise involving breath holds is an incredibly useful exercise for improving your breathing. Beginners can learn the Buteyko Method here: buteykoclinic.com/buteyko-clinic-online-courses/
I am just recovering from COVID I have Asthma also. It’s been 26 days, My CP has been 21-23 I am still wheezing and coughing how long before I feel some relief. I have been mouth breathing all my life. I only now have shut my mouth and nose breath.
Hi Christina. Thank you for your interest in our method and for sharing your own experience. Exercise "Many small breath holds" is emergency exercises to help stop symptoms of coughing, wheezing, panic, or hyperventilation. This emergency exercise we use for people with labored breathing including people with asthma. In this video: th-cam.com/video/J9RgpWyTgmk/w-d-xo.html it you will learn how to stop asthma and panic attacks (also shows how to do many small breath holds).
How can you increase blood circulation with breathing ? My hands and feet always cold. I am a regular nose breather and have 99 to 100 oxygen saturation.
Hi, Cyber. In order to increase blood flow and oxygen delivery to the tissues, breathing should be slowed down so that less air enters the body. You know that you are taking less air into the lungs than normal when you experience a tolerable feeling of air hunger. Within a few minutes of continued slowing of the breath to experience air hunger, body temperature increases to indicate an improvement to blood circulation. During reduced breathing, amount of carbon dioxide in our body increases which means hemoglobin molecules are more able to release oxygen from the blood. The way we breathe determines the amount of carbon dioxide present in our blood, and therefore how well our bodies are oxygenated. On this page buteykoclinic.com/buteyko-clinic-online-courses/, you can find Buteyko courses with self study videos to learn how to practice breathing exercises.
When regularly inhaling/exhaling, does it matter how long the duration of the breathe is as long as it is light and through the nose? Or is it the same as the control pause exercise where you take a short duration of a breathe?
Patrick, I have unresponsive late stage neurological Lyme and mold exposures plus reactivated EBV. Adrenals are shot, stomach down. My CP is 9-10. Sick for 9 years. I am always hypoxic on tests and low C02. When I go outside I pass out cuz my body can’t adjust to outside air. I’ve also gone from 119 lbs to 230 because I cannot walk much. Do you have any recommendations?? I so hope you see this. They tell me I’m hyperventilating but I’m not trying to breath higher nor do I look like I am and at night when I sleep I have apnea and snoring for first time in life and I breath 22 breaths a minute. I experience this without trying to. X
Hi Ash. You need to start practicing the Buteyko Method. I recommend a clinic www.buteykoclinic.com/clinic/ (the sleep clinic) You will also get access to the full online course so you can begin practicing at home. You need to work on doing the breathing exercises daily and increasing her CP to feel better.
mouth-taping, with surgical tape. The way I do it is, cut a length of tape, fold 2 "tabs" over each side, stick it to the back of your hand, peel-off & stick & peel-off again... (this takes some of the "stick" off the tape" - then, tape over your mouth, clear your nose if neccesary, et voila.. I've been doing this for 2 months now, the results are truly incredible.
@Sophie He's not replying, but I will- My wife and I studied Buteyko over 10 years ago and our teacher recommended taping our mouths shut with paper tape to avoid open mouth breathing. It seemed weird at first but we've been doing it since then and I can report that I feel much more rested after sleep and not as dehydrated. I used to have to drink water during the night but no longer. You can really feel a difference between sleeping with and without tape! I can recommend it- at least try it!
Unfortunately we don't have the experience working with people on the spectrum @baronka76. However, if the stress of breath holding is what's hindering this young person from achieving a higher control pause, then light breathing is a much easier and less stressful exercise that may help them. th-cam.com/video/PJOtVSt-1EU/w-d-xo.html This and related light breathing videos can be found on Buteyko Clinic TH-cam and our sister channel Oxygen Advantage. Hope it helps.
Sighing should be relatively infrequent. If sighing is excessive, it suggestive of breathing pattern disorder. Measure your control pause to help determine your breathing pattern.
Wow I always thought breathing shallow & holding my breath unintentionally before I exhale was a major problem & I was trying to be conscious & fix it the whole time. So does this mean deep breaths in through the nose and out through the mouth should be avoided as a relaxation technique ?
Hi. Yes, you get better results to achieve relaxation when breathing is light and in and out through the nose. In through the nose and out through the mouth will up-regulate the body. Best, Darren
@@davidhodge8509 Personally I'd second that, anybody reading through these comments, wim hoff REALLY knows his stuff. I do the 2 alongside, & if it gets a bit intense, just back-it off a bit.
@@davidhodge8509 nonsense. wim hoff is a scammer. he hyperventilates like there is no tomorrow ! Patrick talks about the ventilation in almost EVERY video damn it. He pretty much categorises a sight or random single deep breath as ventilation! One simple irregular deep breath is felt by the system for 7 whole minutes! - of then normal breathing for your body. Cold water is further stress. You are erroding your health with that adrenaline work. Try wearing socks and warming your food and chewing properly, if you want to be healthy. Not fucking exposing yourself to col weather, you all think this is some kind of video game?! of chinese cultivation novel and you are high level cultivators?! LOL
Hi, Evrim. Ultimately all exercises are designed to correct your breathing and reverse chronic hyperventilation. The goal is for breathing to become quiet, gentle, calm and regular as characterized by a high CP. All exercises involve one thing and that is to breathe less for periods of time in order to reverse the bad habit of overbreathing. On this page buteykoclinic.com/buteyko-clinic-online-courses/ you will find self study videos with exercises from Buteyko program that will help you to increase your CP.
Dear Patrick, thanks for all these videos and information through books. Buteyko method helped my young daughter, it was life changing with better sleeping. I feel I don't breathe properly, but I don't think I overbreath, I feel it may be the opposite, too little breathing (when concentrating I think I unconsciously hold my breath). Would Buteyko help me to regain my energy and hormonal balance? I have hypothyroidism. My control pause now is 45 sec. I think I could do longer. But I'll try first thing in the morning as you mentioned. Thanks a lot!
Thank you for sharing your experience with the Buteyko Method. I'm glad it could help your young daughter. Hopefully, it can help you too. I would suggest registering to one of Patrick's Live Zoom Clinics: buteykoclinic.com/clinic-with-patrick-mckeown/
i think you're probably holding your breath for too long - i may not be 100% correct but i think you're only meant to hold your breath til your body signals you to breathe again, not for as long as you possibly can
Thank you very much for the video. One question, is there any link between the carb consumption(especially the non-paleo, grains, sugar and dairy) and lower CP ? As if the carb metabolism deprives you from oxygen or cause sinus issues ? This may explain the benefit of paleo in many disorders !
Hi Mihail. Vegetables and most fruits have less impact to breathing. Sugars and processed have greatest impact. But we concentrate more on breathing than on diet. Patrick
I've only been doing this a couple of days, but I think I have been pushing it too hard, and perhaps this is a common mistake. I just did an easier version of step one and it seemed my pulse went down . My cp is only 5 and that is pushing it. I would love to get off to a blazing start to get my breathing in to a more comfortable range.
Hello Patrick ..I have started ur method just few days ago only feel quite better.but my 1simple question is does these exercises Will really help me to get out of chest tightness due to pneumonia.which occurred 2 month's back
when do you do the CP? at the end of every exhale?? I'm kind of confused the goal of 40 seconds seems too much, even 10 seconds sounds a lot, I would appreciate some guidance thank you
Any reasonable fit athlete should be able to overcome the 40" CP threshold just by staying relaxed. I do believe it's mostly a matter of training and lung efficiency ;)
I'm an athlete too; If you're trained in endurance sports it shouldn't be too hard to reach the 30''' goal as a first step. Overall muscular relaxation is crucial... work on it! ;)
Hello i hope you see this, about a year ago my feeling of need an air need of a deep breath, need of a yawn started. But i couldn't yawn properly i wasnt relaxing. I try to relax 7-10 times just one of them is proper. So about a week ago i went to doctor and she told me you look like an athma. use this inhaler. When i see buteyko methot i try control pause and its so short. Now i am doing this takng a littlle breath and out and holding it and then doing it again taking short and hold. I still have problem need of yawn and deep breath like sigh need a relief with deep breath. I think my asthma caused by my problem of deep breathing probably my oxygne levels was fine but i try to do deep breaths for relief and it distrupt my normal breathing. Maybe i don't need a sigh of relief or yawn maybe it become habit. What do u think
Hello,achieving a higher control pause this will reduce. Read this article buteykoclinic.com/nasal-breathing-for-good-health/ it would be helpful. Exercise: Whatever you do, keep your mouth closed. Your body may begin to play tricks and convince you to breathe more by inducing yawning, sighing, regular sniffing or the odd mouth breath. Do not increase your breathing at this point. When you feel a need to breathe big arises, for example during a sigh, swallow immediately. If you need to yawn, avoid taking the big breath that accompanies a yawn. Instead, stifle the yawn by keeping your mouth closed or by swallowing. Please check short video about Buteyko breathing exercise :th-cam.com/video/tKaUEVnducI/w-d-xo.html
very confusing combining thsi with wim hof method where you take massive big breaths in for 20-30 breaths then hold on the exhale for as long as possible foloowed by another big breath in with hold
I've been measuring my CP for a couple of weeks and the highest I've gotten is 11. I didn't breathe through my mouth too badly before learning this info but have really focused on making sure everything is only through my nose. I've even maintained breathing only through my nose during a HIIT workout a few days ago with little difficulty. My question is similar to Ed Love...I exercise regularly (5-6 days/week), don't snore and really have little noticable health issues other than allergies in the summer and a nostril that tends to feel full off and on. According to this info, I should be experiencing a whole lot more health issues. What's going on???
So Jo - This Crazy Ride start exercising while breathing through one nostril How many minutes can you run while breathing through the left nostril I realize correlate with your control pause/bolt score
This confuses me big time. e.g. my CP is tiny, 5 seconds or so, yet I breathe from my diaphram maybe 10x a minute, and I race up skyscrapers for fun, beating nearly everybody half my age of 51. I'm also the healthiest person I know. It makes no sense to me?!
Hi, when your client reaches CP score of 20 seconds, it is very likely that it will continue to grow very slow, so it is recommended to practice physical exercises with stronger breath holds in order to reach higher CP.
CP is measure only until the first involuntary movements of breathing muscles. It is a measurement only. It does not change your breathing patterns. Slow reduced breathing with tolerable air hunger will change your breathing patterns.
With the Wim Hof method, I get a 3min cp with buteyko 1min. I think the whm teaches you to go a lot deeper. If I didn't do whm before I heard about Buteyko, I think I would struggle to hold on as long, so maybe the 1min cp isn't giving an accurate assessment of my health but simply showing that the whm helps to override the autonomic nervous system.
@@Vingalinga I'm not comparing them I'm simply saying since I started WHM I can hold my breath for longer. So my control pause when I try Buteyko may not be accurately telling me how healthy I am just that I am more oxygenated from WHM.
A Control Paul needs a NORMAL breath in and a NORMAL breath out. It is to test your breathing volume. Everyone's ability to hold their breath goes up when you hyperventilate because you are shedding lots of CO2. This stresses the body and for a lot of people is not a good thing.
Wim Hof recommends vigorous breathing.Is not WimHof's method contradictory to what you are teaching ? Which method is scientific- yours or his ??PL enlighten.
WHM is a stressor and combined with the cold water therapy it will benefit your immune system. Buteyko is essentialy retraining the breath so it will benefit your unconscious breathing on a daily basis.
40 seconds is a long time, I just would like to see by myself someone doing this with normal breathing and exhalation without cheating and keeping some air in the lungs. I get to 25, had been a nose breather all my life, exercising every day and having a frequency of 6 breaths a min.
my father never trained his breath and has a cp of 60 seconds at 50 yo. In contrast im 20 and i have a cp of 15. He could keep a plank for first time for 30 minutes straight. Also i never heared him snore. Many times he keeps his breath without noticing. The funny part is that he though all these years that he didnt breathe correctly because his breath wasnt deep.
I am so very fustrated, I have gotten my cp to 40 seconds, even 60 at times, but, my speech has not progressed, Any other suggestions are welcomed. , other than keep practicing.
I’m 66 yo and have been doing breathwork for over 30 years. I can do a 60-70 second pause consistently. I nose breathe throughout the day. I also have cultivated the ability to take one breath a minute. Daily meditative breathwork is essential to my wellbeing and positive moods. I encourage everyone who struggles with their breathing (and health) to Stay the Course with patience and strong intention.p; you’ll get there. Cheers and Smooth Sailing ⛵️🌝⛵️ from Sydney
One breathe a minute is insane!!!’ Wow . I aspire to be there one day. I struggle with 5 breaths a min at the moment
@@23BronJames You have to first get your nervous system completely relaxed. Start slowly by breathing through pursed lips so you aren't taking too much air in at one time on the in-breath. You'll get there.
Excellent video, this is what I have been experiencing for years, hyperventilation.....This video gives me hope that I might soon be able to take a normal breath and learn to calm my asthma and anxiety down. Thank you Patrick, so grateful for this information.
Excellent info , I think your videos saved me from going to the hospital last night. I always knew I had a problem but never knew what the problem was. Thank you for your work with all my heart.
Very glad to hear that Deborah. Patrick
My CP started at 15. Lots of fluctuating 15-20 for a few weeks. Yesterday CP 30! Rather pleased with this. Carrying on with mouth tape, mindful /aware of what breathing is doing With grateful thanks. Carrying on.
That's incredible! How's your CP now a year on?
@@Dr_LucozadeIt is now over 120 seconds. I’ve also been doing one breath per hour. Greetings again from Sydney 😅
@@Faith_First001 Wow! How did you achieve that?
The exercises helps my stress...🤗💕👏🏼
My CP has gone up from 16- 22 secs in a week, so I am encouraged. Can’t imagine it being 40 but I will start from here with the recommendations. Thank you I do feel it can improve.
Have just seen I got to CP 30 2 years ago, all things are possible! Thank you,so glad to see my report of 2 years ago.
It takes time and daily practice of the breathing exercises but you are well on the way to improving your breathing @elizabethplane9868.
Well done and thanks for the comment. Keep up the good work!
What is the answer to the title's question!?
I appreciate the realistic mention of progress. My first instructor said I would see improvement every few weeks. This was incorrect. I was also poisoned by natural gas in my home over a long period of time. And this greatly effected my breathing. Which was why I began the Buteyko, but felt very frustrated with the lack of progress.
I stopped doing Buteyko a year ago. After not getting clear answers about the process. I still have breathing issues, but this program made my ptsd worse. Almost Nothing my instructor told me was true.... I don’t have time to obsess over this any longer. I never was a mouth breather. I used to get good exercise & found that extremely helpful, and yoga was helpful too.
@@lindsyjones2803 Thanks for the update, I have been doing it for few years as well. After talking to many other students of the various buteyko methods, It's quite clear the success rate (e.g. passing 30 MCP) is very low (
Thank you for making it clear, on-confusing. Now I’m going to try. My CP is 20 (with a struggle),
You might struggle less if you didn't wear a mask when posing for selfies (eye roll)
According to the video it should be without a struggle. Means it would be much lower if you did it correctly
@@publicname515 thank you.
one thing i dont understand, does he want us to breath less or just slower? To me it sounds like "breath as slow and as little as possible all day" Isnt the CP higher when you take deep breaths before holding your air?
It's pretty much both @niko1622.
By nose breathing, we are already breathing a lower volume of air because we take big gulps of air when we mouth breathe. That is where we over breathe which can contribute to a variety of health issues.
Nose breathing reduces the volume of air we breathe and the more we train our breathing, the more efficiently we breathe.
By slowing our breathing (but still taking deep breaths into the lungs through the nose) we help to improve our carbon dioxide tolerance and improve oxygen uptake in the blood. (Bohr Effect).
Hope that helps explain it more.
I'm a smoker but have a CP of 50. I walk about 2 hours a day (with the dogs) and used to be a good swimmer. I have been using Patrick's technique but find it hard to maintain all day - but it is healthier.
That’s pretty sick NGL
Have you found that these exercises have reduced your cravings for a cigarette? I'm looking for a breathing and/or meditation technique that would help release nicotine cravings. Thank you!
I have anxiety & would LOVE to do the deep breathing exercises, but I have 2 problems:
1. I had a stroke & though I got off of my ventilator, I have zero control over my breathing. I take very quick & shallow breathes about every 3-5 seconds. I was a singer, so I know how to breathe w/my belly versus my chest, & I can slow my breath down a TINY bit by doing that, but I can not hold my breath at the top or anything. I can only move my head & right arm, so physical exercise does not happen. However, I do take yoga therapy, but I can't do the breathing, & I really feel like I am missing out on something! For every breath the teacher takes, I take 3-5 breathes! 2. A few years ago, I broke my nose. I was a "mouth-breather" already, but I was learning not to be when I broke my nose...now my nose is crooked, & it is very difficult to breathe through one of my nostrils. So, is there anything I can do, or am I just out of luck?
you could try breathing in a paper bag for about a minute 3 times a day
It's all very well Patrick saying physical exercise is the answer, but there are many forms, so WHAT KIND OF PHYSICAL EXERCISE is he recommending, what is the best kind?????
He is obviously talking about skateboarding
i think he is talking about free diving
try dynamic tension/isometrics. number 1 for beginners, avoid gym machinery like zoo animals out of the cage.
Holographicbreathin
Dear Sir. Please I have a question. I have been using your Butyeko excercises for a few weeks and I can definitely feel the benefits. However, do you have a video to guide us for how we should breathe during physical excercise? At the moment, I am running and playing sport breathing just through my nose, which I admit, I find difficult at times. Should I be doing that? If you have a video, please do share it. I have looked but can't see it. Thanks.
Hi @Dead-Ball-Situation
I can vary slightly from sport-to-sport but in basic terms, try to keep to nose breathing as much as possible.
When you are exercising and if you need a breath through the mouth to maintain your pace then do so. If you are really pushing hard you may need to repeatedly take a mouth breath to maintain pace. In these cases, take the mouth breath but return to nose breathing as soon as possible and maintain nose breathing to improve recovery.
For more detailed explanations of breathing techniques you can use during sport, our sister brand Oxygen Advantage which is more focused towards athletes and performance has a free app with lots of breathing exercises to suit the active person. It's available here:
📱 Android Play Store:
play.google.com/store/apps/details?id=com.oxygen.advantage
📱 Apple store:
apps.apple.com/ie/app/oxygen-advantage/id1589260950
Hope that helps.
@@ButeykoClinicInternational Thank you for this.
I'm a 48yo athlete, and that pesky Covid messed me up. I'm on day 91 since first symptoms. The breathing issues started on day 11. Although I no longer to gasp for air like I did for two weeks, my breathing is not the same
.
I have sleep apnea now, for the first time ever, and constant breathlessness. I always trained breathing in through the nose, out through the mouth, like we were taught. Now I'm exclusively nose for everything for two months
.
When looking for breathing/lung info in regard to Covid/breathlessness etc, seems everyone advocates 'pursed lip breathing'. I tried it during my breathing issues during Covid and it seemed to help a bit
.
I just want to feel normal again. Wish I knew there was a light at the end of the tunnel, and I will be recovered in X amount of time. To not know if my lung issue is permanent is kinda scary
Hi Jeffrey. Thank you for your interest in our method. So sorry to hear this, we hope that you will completely recover soon. We would warmly recommend to you our next 2-hour online clinic with Patrick which is specifically for sleep issues including sleep apnea: www.buteykoclinic.com/clinic-with-patrick-mckeown/
With advance registration you get access to our complete Buteyko online course and can start using the techniques ahead of the live class. During this live 2-hour clinic, Patrick McKeown will:
1. explain the science linking dysfunctional breathing patterns to specific health conditions,
2. will teach you each breathing exercise and
3. sets you a daily breathing program to restore you to functional breathing.
Is walking and bicycling (normal speed) enough physical exercise? Or should swimming and rowing for example be included to gain CP? Thanks in advance!
Hi Synth,
That's great exercise and should be plenty as long as you are doing your daily breathing exercises and tracking your progress with your CP.
But swimming is also a very effective form of exercise to improve breathing. In fact, swimming is probably the only sport or exercise that we say mouth breathing is preferable because of the risk of breathing water through the nose into the lungs.
Swimming is better for breathing because of the breath holds in between strokes and the water pressure giving resistance to the breathing muscles, helping to strengthen them.
Rowing is also great for strength and cardio.
Do whatever works best for you and if you are adding loads to your breathing with either more demanding breath holds or more demanding exercise, do so gradually and don't push too hard.
Hope that helps.
I yawn or sigh fairly often. At least a few times an hour. Didn't know just one could have that long of an effect.
I've been practicing Wim Hof for about a year now and I don't think it is helping, especially after doing the control pause test. I'm at 16 seconds. I've been feeling anxiety for over 5 years due to traumatic experience. I see you have books on the subject. Do you have an audiobook which offerrs breathing exercises?
Steven Rose start by doing daily runs strictly nose breathing in and out with your mouth closed shut
Work you’re way to running 1 hour straight just breathing through you’re nose
Also start drinking a lot of water, 1-2 gallons of water daily to keep yourself hydrated
@@dmoney5340 Electrolytes hydrate. Too much water will flush minerals out. Try to drink fresh juice (veggie, fruits) instead!
The Oxygen Advantage is Patrick McKeown's audiobook which is available on Audible. Print and Kindle versions on Amazon.
Which physical exercises do you advise for moving from 20 to 40?
Hi, Evrim. Oxygen Advantage Program for a BOLT Score of 20 and more is:
• Warm up for 10 minutes by walking and breath-holding every minute or so;
• Breathe Light to Breathe Right (diaphragmatic, cadence breathing, 4 seconds inhale, 6 seconds exhale) during a fast walk or jog for 30 to 60 minutes;
• Simulate High-Altitude Training during walking or jogging
by practicing 8 to 10 breath holds;
• After physical exercise, practice the Breathing Recovery exercise.
What If you have ME/CFS and can't exercice ?
The Buteyko Method can help with improving symptoms of ME/CFS by improving your breathing efficiency @PillePalle-qu8pi.
But obviously you would have to take it slowly.
The light breathing exercise is a very good one that doesn't require anything more than sitting upright.
In this video it is done in the context of better sleep, but the exercise remains the same.(th-cam.com/video/mzpvjPva-V8/w-d-xo.html)
If you can walk around a room, the steps exercise involving breath holds is an incredibly useful exercise for improving your breathing.
Beginners can learn the Buteyko Method here: buteykoclinic.com/buteyko-clinic-online-courses/
Great video Thanks
what are the reduced breathing exercises tho?
I am just recovering from COVID I have Asthma also. It’s been 26 days, My CP has been 21-23 I am still wheezing and coughing how long before I feel some relief. I have been mouth breathing all my life. I only now have shut my mouth and nose breath.
Hi Christina. Thank you for your interest in our method and for sharing your own experience. Exercise "Many small breath holds" is emergency exercises to help stop symptoms of coughing, wheezing, panic, or hyperventilation. This emergency exercise we use for people with labored breathing including people with asthma. In this video: th-cam.com/video/J9RgpWyTgmk/w-d-xo.html it you will learn how to stop asthma and panic attacks (also shows how to do many small breath holds).
Excellent!! Very informative!
How can you increase blood circulation with breathing ? My hands and feet always cold. I am a regular nose breather and have 99 to 100 oxygen saturation.
Hi, Cyber. In order to increase blood flow and oxygen delivery to the tissues, breathing should be slowed down so that less air enters the body. You know that you are taking less air into the lungs than normal when you experience a tolerable feeling of air hunger. Within a few minutes of continued slowing of the breath to experience air hunger, body temperature increases to indicate an improvement to blood circulation. During reduced breathing, amount of carbon dioxide in our body increases which means hemoglobin molecules are more able to release oxygen from the blood. The way we breathe determines the amount of carbon dioxide present in our blood, and therefore how well our bodies are oxygenated. On this page buteykoclinic.com/buteyko-clinic-online-courses/, you can find Buteyko courses with self study videos to learn how to practice breathing exercises.
This is great info! What are the best exercises in step 3 in order to improve CP?
fgh thanks, mate 🙏🏻
Also do squats while holding the breath
100 squats no breathing
Increase you’re cp extremely fast
oxygenadvantage.com/nasal-breathing-running/
When regularly inhaling/exhaling, does it matter how long the duration of the breathe is as long as it is light and through the nose? Or is it the same as the control pause exercise where you take a short duration of a breathe?
Patrick, I have unresponsive late stage neurological Lyme and mold exposures plus reactivated EBV. Adrenals are shot, stomach down. My CP is 9-10. Sick for 9 years. I am always hypoxic on tests and low C02. When I go outside I pass out cuz my body can’t adjust to outside air. I’ve also gone from 119 lbs to 230 because I cannot walk much. Do you have any recommendations?? I so hope you see this. They tell me I’m hyperventilating but I’m not trying to breath higher nor do I look like I am and at night when I sleep I have apnea and snoring for first time in life and I breath 22 breaths a minute. I experience this without trying to. X
Hi Ash. You need to start practicing the Buteyko Method. I recommend a clinic www.buteykoclinic.com/clinic/ (the sleep clinic)
You will also get access to the full online course so you can begin practicing at home. You need to work on doing the breathing exercises daily and increasing her CP to feel better.
Thank you Patrick! One question tho. Is the natural pause of breathe should come after exhale or before exhale?
Hi JC. Natural pause after exhale :)
How should one do during the night when one is unconscious of how one is breathing?
mouth-taping, with surgical tape. The way I do it is, cut a length of tape, fold 2 "tabs" over each side, stick it to the back of your hand, peel-off & stick & peel-off again... (this takes some of the "stick" off the tape" - then, tape over your mouth, clear your nose if neccesary, et voila.. I've been doing this for 2 months now, the results are truly incredible.
@Sophie He's not replying, but I will- My wife and I studied Buteyko over 10 years ago and our teacher recommended taping our mouths shut with paper tape to avoid open mouth breathing. It seemed weird at first but we've been doing it since then and I can report that I feel much more rested after sleep and not as dehydrated. I used to have to drink water during the night but no longer. You can really feel a difference between sleeping with and without tape! I can recommend it- at least try it!
Any suggestion for a teenage boy with autistic spectrum?
Unfortunately we don't have the experience working with people on the spectrum @baronka76.
However, if the stress of breath holding is what's hindering this young person from achieving a higher control pause, then light breathing is a much easier and less stressful exercise that may help them.
th-cam.com/video/PJOtVSt-1EU/w-d-xo.html
This and related light breathing videos can be found on Buteyko Clinic TH-cam and our sister channel Oxygen Advantage.
Hope it helps.
Can breathing OCD cause breathlessness ?
Does big breath mean full breath?
Hy i have been sighing alot..!! Can you please tell how to control excessive sighing and how often a normal person should sigh??
Sighing should be relatively infrequent. If sighing is excessive, it suggestive of breathing pattern disorder. Measure your control pause to help determine your breathing pattern.
So where is the instruction?This title is misleading.Where is the technical instruction on how to do it?
Buy the frolv device. Or exercise.
You need to join the program and do it with an instructor
unfortunately is paywalled
@SavageArfad link?
Wow I always thought breathing shallow & holding my breath unintentionally before I exhale was a major problem & I was trying to be conscious & fix it the whole time.
So does this mean deep breaths in through the nose and out through the mouth should be avoided as a relaxation technique ?
Hi. Yes, you get better results to achieve relaxation when breathing is light and in and out through the nose. In through the nose and out through the mouth will up-regulate the body. Best, Darren
Should I continuedoing wim hof at the same time I'm doing this?
roseslasher no, it’s like the exact opposite of this and it’s goals
roseslasher no
Josh Quintanilla isn’t the goal of both methods to increase the amount of time breath can be held to increase the bodies efficiency?
@@davidhodge8509 Personally I'd second that, anybody reading through these comments, wim hoff REALLY knows his stuff. I do the 2 alongside, & if it gets a bit intense, just back-it off a bit.
@@davidhodge8509 nonsense. wim hoff is a scammer. he hyperventilates like there is no tomorrow ! Patrick talks about the ventilation in almost EVERY video damn it. He pretty much categorises a sight or random single deep breath as ventilation! One simple irregular deep breath is felt by the system for 7 whole minutes! - of then normal breathing for your body.
Cold water is further stress. You are erroding your health with that adrenaline work. Try wearing socks and warming your food and chewing properly, if you want to be healthy. Not fucking exposing yourself to col weather, you all think this is some kind of video game?! of chinese cultivation novel and you are high level cultivators?! LOL
And are there any breathing exercises that you suggest to attain higher levels of CP?
Hi, Evrim. Ultimately all exercises are designed to correct your breathing and reverse chronic hyperventilation. The goal is for breathing to become quiet, gentle, calm and regular as characterized by a high CP. All exercises involve one thing and that is to breathe less for periods of time in order to reverse the bad habit of overbreathing. On this page buteykoclinic.com/buteyko-clinic-online-courses/ you will find self study videos with exercises from Buteyko program that will help you to increase your CP.
@@ButeykoClinicInternational Thank you so much for the detailed response! :))
Dear Patrick, thanks for all these videos and information through books. Buteyko method helped my young daughter, it was life changing with better sleeping.
I feel I don't breathe properly, but I don't think I overbreath, I feel it may be the opposite, too little breathing (when concentrating I think I unconsciously hold my breath). Would Buteyko help me to regain my energy and hormonal balance? I have hypothyroidism. My control pause now is 45 sec. I think I could do longer. But I'll try first thing in the morning as you mentioned. Thanks a lot!
Thank you for sharing your experience with the Buteyko Method. I'm glad it could help your young daughter. Hopefully, it can help you too. I would suggest registering to one of Patrick's Live Zoom Clinics: buteykoclinic.com/clinic-with-patrick-mckeown/
@@ButeykoClinicInternational thank you! I have already booked a session
Nice
It's very hard to do a control pause. I feel like I'm starving for air and then my body will take a large breath in
i think you're probably holding your breath for too long - i may not be 100% correct but i think you're only meant to hold your breath til your body signals you to breathe again, not for as long as you possibly can
You can tell you've held it correctly if your breath in after holding is the same length as before holding
Jaimie B actually it should be longer
how do you brethe when you excercise
Thank you very much for the video. One question, is there any link between the carb consumption(especially the non-paleo, grains, sugar and dairy) and lower CP ? As if the carb metabolism deprives you from oxygen or cause sinus issues ? This may explain the benefit of paleo in many disorders !
Hi Mihail. Vegetables and most fruits have less impact to breathing. Sugars and processed have greatest impact. But we concentrate more on breathing than on diet. Patrick
Michalis did you get the answers to your questions?? I’m curious of your finding :)
I've only been doing this a couple of days, but I think I have been pushing it too hard, and perhaps this is a common mistake. I just did an easier version of step one and it seemed my pulse went down . My cp is only 5 and that is pushing it. I would love to get off to a blazing start to get my breathing in to a more comfortable range.
Did your cp increase ? How?
Hello Patrick ..I have started ur method just few days ago only feel quite better.but my 1simple question is does these exercises Will really help me to get out of chest tightness due to pneumonia.which occurred 2 month's back
Hey how are you doing??
when do you do the CP? at the end of every exhale?? I'm kind of confused the goal of 40 seconds seems too much, even 10 seconds sounds a lot, I would appreciate some guidance thank you
Any reasonable fit athlete should be able to overcome the 40" CP threshold just by staying relaxed. I do believe it's mostly a matter of training and lung efficiency ;)
MJ Baner I'm an athlete and mine is 12-15
I'm an athlete too; If you're trained in endurance sports it shouldn't be too hard to reach the 30''' goal as a first step. Overall muscular relaxation is crucial... work on it! ;)
You measure it once in the morning. I track it with a spreadsheet but a written graph works well too. Go gradually.
Louie Alcala is
Hello i hope you see this, about a year ago my feeling of need an air need of a deep breath, need of a yawn started. But i couldn't yawn properly i wasnt relaxing. I try to relax 7-10 times just one of them is proper. So about a week ago i went to doctor and she told me you look like an athma. use this inhaler. When i see buteyko methot i try control pause and its so short. Now i am doing this takng a littlle breath and out and holding it and then doing it again taking short and hold. I still have problem need of yawn and deep breath like sigh need a relief with deep breath. I think my asthma caused by my problem of deep breathing probably my oxygne levels was fine but i try to do deep breaths for relief and it distrupt my normal breathing. Maybe i don't need a sigh of relief or yawn maybe it become habit. What do u think
Hello,achieving a higher control pause this will reduce. Read this article buteykoclinic.com/nasal-breathing-for-good-health/ it would be helpful. Exercise: Whatever you do, keep your mouth closed. Your body may begin to play tricks and convince you to breathe more by inducing yawning, sighing, regular sniffing or the odd mouth breath. Do not increase your breathing at this point. When you feel a need to breathe big arises, for example during a sigh, swallow immediately. If you need to yawn, avoid taking the big breath that accompanies a yawn. Instead, stifle the yawn by keeping your mouth closed or by swallowing.
Please check short video about Buteyko breathing exercise :th-cam.com/video/tKaUEVnducI/w-d-xo.html
very confusing combining thsi with wim hof method where you take massive big breaths in for 20-30 breaths then hold on the exhale for as long as possible foloowed by another big breath in with hold
Check out our comparison of both techniques here: www.oxygenadvantage.com/wim-hof/
danh le do not compine with any other exercise,wim hof is dangerous
I've been measuring my CP for a couple of weeks and the highest I've gotten is 11. I didn't breathe through my mouth too badly before learning this info but have really focused on making sure everything is only through my nose. I've even maintained breathing only through my nose during a HIIT workout a few days ago with little difficulty. My question is similar to Ed Love...I exercise regularly (5-6 days/week), don't snore and really have little noticable health issues other than allergies in the summer and a nostril that tends to feel full off and on. According to this info, I should be experiencing a whole lot more health issues. What's going on???
The best answer is to buy The Oxygen Advantage by Patrick McKeown. An awesome book with a wealth of knowledge. You will be enlightened.
So Jo - This Crazy Ride start exercising while breathing through one nostril
How many minutes can you run while breathing through the left nostril I realize correlate with your control pause/bolt score
So Jo - This Crazy Ride: You are perfectly healthy. Don't let anyone convince you otherwise, just to sell you something.
I see it like blood pressure. Some people with high blood pressure are the exception as they are still healthy
ok thanks
This confuses me big time.
e.g. my CP is tiny, 5 seconds or so, yet I breathe from my diaphram maybe 10x a minute, and I race up skyscrapers for fun, beating nearly everybody half my age of 51.
I'm also the healthiest person I know. It makes no sense to me?!
Hi Ed, a low control pause reflects overbreathing. Are you sure you are measuring it correctly?
I think so: the time after the last of my outbreath until a desire returns to breathe in once more. Is that right?
Yes that is correct. The first distinct desire to breath again. Sometimes manifests as a twitch in the neck or diaphragm spasm but not always.
So ... how come I'm so darn healthy, when by your reckoning, I should have one foot in the grave?
***** The excercise should produce CO² that's why you feel great, but your resistance to the CO² is poor.
Is he saying hold your breath for 40 seconds between breaths?
my cp doesn't rise after excercise (with mouth closed). I tried walking and running.
Hm my CP seems to be 7 seconds. Not that surprising that i am anxious all the time and have these weird allergies that came out of nowhere.
How can I progress holding me cp?
Hi, when your client reaches CP score of 20 seconds, it is very likely that it will continue to grow very slow, so it is recommended to practice physical exercises with stronger breath holds in order to reach higher CP.
forcing many yawns seems to be the one thing that helps me to fall sleep
How often should i do it so i could see proper results? Once a day in the morning?
Ross Tray You measure it once in the morning. I track it with a spreadsheet but a written graph works well too
Should i stop the cp as soon as i feel like i want to breath or try to fight the feelings to get my cp higher
CP is measure only until the first involuntary movements of breathing muscles. It is a measurement only. It does not change your breathing patterns. Slow reduced breathing with tolerable air hunger will change your breathing patterns.
This is great.
I tried, I cannot hold my breath very long after exhaling. My body wants air.
Very nice talk. If a person can hold after inspiration for 10seonds but can hold breath for only 7seconds after expiration. Which of the two is better
@@shantidr4483 the expiration.
With the Wim Hof method, I get a 3min cp with buteyko 1min. I think the whm teaches you to go a lot deeper. If I didn't do whm before I heard about Buteyko, I think I would struggle to hold on as long, so maybe the 1min cp isn't giving an accurate assessment of my health but simply showing that the whm helps to override the autonomic nervous system.
the wim hof method breath hold is totally different from the buteyko CP breathhold bro. can't compare them.
@@Vingalinga I'm not comparing them I'm simply saying since I started WHM I can hold my breath for longer. So my control pause when I try Buteyko may not be accurately telling me how healthy I am just that I am more oxygenated from WHM.
Zangief Romanov it’s because your basically hyperventilating yourself.. it’s not accurate or sustainable
A Control Paul needs a NORMAL breath in and a NORMAL breath out. It is to test your breathing volume. Everyone's ability to hold their breath goes up when you hyperventilate because you are shedding lots of CO2. This stresses the body and for a lot of people is not a good thing.
josh^ is correct, wim hoff is a scam, look it up
Wim Hof recommends vigorous breathing.Is not WimHof's method contradictory to what you are teaching ? Which method is scientific- yours or his ??PL enlighten.
They both are. Think yin and yang. I think of this as the baseline, where WIM is the 20 min per day exercise.
WHM is a stressor and combined with the cold water therapy it will benefit your immune system. Buteyko is essentialy retraining the breath so it will benefit your unconscious breathing on a daily basis.
Put the microphone up on your collar so the volume will be louder
What is a CP?
Control pause
@@dilyaramarsh7770 They are asking what is a Controlled Pause.
My cp is 30, just starting on this.
I think Conor Mcgregor should work with this man.
That’s for sure!!
It looks like it is a very important information.
Unfortunately I’m lost
40 seconds is a long time, I just would like to see by myself someone doing this with normal breathing and exhalation without cheating and keeping some air in the lungs.
I get to 25, had been a nose breather all my life, exercising every day and having a frequency of 6 breaths a min.
my father never trained his breath and has a cp of 60 seconds at 50 yo. In contrast im 20 and i have a cp of 15. He could keep a plank for first time for 30 minutes straight. Also i never heared him snore. Many times he keeps his breath without noticing. The funny part is that he though all these years that he didnt breathe correctly because his breath wasnt deep.
@@ΓιωργοςΣταθοπουλος-θ6ξ Wow, so he may be breathing right all along.
@@ΓιωργοςΣταθοπουλος-θ6ξ He might have the nasal volume for it.
@@ΓιωργοςΣταθοπουλος-θ6ξ your father must be nasal breather for whole life 🥰
Serious question, is this related to tantric sex?
what does that prenatal jing is? sound like miths rather than science
I am so very fustrated, I have gotten my cp to 40 seconds, even 60 at times, but, my speech has not progressed,
Any other suggestions are welcomed. , other than keep practicing.
Cindy Mulvey how long did it take you to get your cp so high???
👍
More lighter.. And slow
This is the worst breathing technique .Its actually painful to do.It sets off an anxiety attack .