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Buteyko Many Small Breath Holds for Asthma, Panic Attacks, Hyperventilation - The Buteyko Method
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- เผยแพร่เมื่อ 17 ส.ค. 2024
- 🫁 Learn Buteyko Breathing with Neil on Zoom: www.thebuteyko...
Buteyko Breathing - The Many Small Breath Holds Exercise - For Panic, Hyperventilation, Breathlessness, Asthma and Anxiety.
www.thebuteyko...
In this video we are going to do the "many small breath holds" exercise.
It comes from the Buteyko Breathing approach, and it can help you to recover from a panic or hyperventilation attack. It’s also useful if you can’t stop coughing or in any situation where you feel like you can’t get quite enough air. It's also a fantastic way to clear brain fog.
It is suitable for most people, but please don’t use it if you are pregnant. And If you have a serious health condition, check with a Buteyko practitioner first.
The Exercise is quite simple: we hold our breath for 3-5 seconds, and then breathe normally for 10-15 seconds. We then repeat this cycle for 5-10 minutes.
It is essential that you breathe through your nose for the duration of this exercise, and afterwards.
00:00 Intro
00:59 Guided many small breath holds exercise
About Neil:
Learn Buteyko Breathing with Neil from anywhere in the world over Zoom here:
www.thebuteyko...
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.
#buteykobreathing #buteyko #breathwork #breathingexcercises #breathingtechnique #breathholding
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Thanks Neil.
This was just what I needed after a long day of commuting and working. Amazing how something so simple can make such a difference. Love the channel. 😊😊🤗🤗🙏🙏
Thank you so much for your kind supportive words Rob 😊😊🤗🤗🙏🙏
I did this 3x yesterday, and it was the first time in 3 MONTHS where I didn't wake up with anxiety and a FOG. I have upper airway resistance syndrome and have been FOGGY ALL DAY EVERYDAY. Thank you for this. I am going to use this method into my daily practice.
Wow, that is amazing! I'm so glad it helped. Thank you so much for sharing 🙏
I’ve done other breathing exercises that were more strenuous and forceful, so I thought “what could this possibly do?”. I was wrong. I’ve fallen in love with this exercise purely for that reason. It is so easy to do, it doesn’t take a lot of time, and most importantly it works. It’s subtle, but it just tips the scale in the right direction and that’s all that is really needed I suppose. I’ve been struggling with a certain addiction for decades, and incredibly doing this exercise in times of weakness reduces urges enough for me to make smart choices. Brilliant
Wow that is amazing @Plingdom. Thank you so much for sharing. Yes when it comes to breathing, I think the more gentle and subtle the better. And it’s great to know that is helping from an addiction perspective. Wishing you all the best ❤️
Good for him you!!! Keep at it!!
Just tried this for the first time. I feel so calm. Thank you ❤
👏💖🙌💙👍🎉🤗
I’ve been doing these exercises every morning for the last few months and it’s helped so much with my asthma and sinuses! The difference is really noticeable. Thank you for sharing this 😊
It's wonderful to hear about your positive experience with Buteyko breathing exercises, especially regarding your asthma and sinuses! Keep up the great work and thank you for sharing your feedback. 😊
Omg i dont know if it is your warm and positive attitute or the technique but after 15 second I feel calmer and happier as an asthmatic person thank you for this
Thank you so much for your comment 🙏 These small breath holds are a real game changer for calming the nervous system and our breathing 😄
Wow, wow, wow. I’ve a shortness of breath due to anxiety and this usually triggers panic attacks etc, but this helped Majorly. You’re literally a lifesaver thank you!!
Your words mean the world to me. I'm grateful that my video could make a positive impact on your life ❤️
I have the same thing and it comes and goes. This time it has been more overwhelming than the other times, I even went to ER twice within a week and they found nothing wrong with me. I’m praying this goes away
🙏❤🙌
When you say to hold the nose, what do you mean by that?
@@SIRIUS3540 I just mean to hold your breath. You can pinch the nose to do this but you don't have to.
I have been doing this practice for a few days, several times a day. And I think my mind is clearer and my memory is sharper. It's a great technique
That's fantastic, I'm glad it is making such a difference for you :) Thanks for sharing!
I have been doing this exercise for a while now, im finding that my asthma symptoms have improved greatly, and i feel overall better
thank you for helping helping us to be healthier ❤
Amazing! Thank you so much for sharing, Margaret. I'm so glad the technique has helped with your asthma 🫁❤️
Дуже приємно, що дихальна гімнастика Бутейко не пішла у небуття. Дякую 🇬🇧💙💛
@SA-so7jah , yes the work of Dr Buteyko lives on :). 🙏
Buteyko helped with my asthma especially at the very beginning..It is not easy find good videos like yoursso thanks for this ❤
I'm so glad Buteyko helped with your Asthma ❤️. Thank you so much for sharing 🙏🏻
I can’t thank you enough for this practice. Had been struggling with brain fog for a while until I came across your channel. Feeling much better after practicing some of these exercises daily. They are amazing. Thank you!!!
This is so exciting and empowering, gives so much hope immediately. Myself I could not do it without utilizing (for the first time really) diaphragmatic breathing in order to make do with such a relatively short in and out and to do it peacefully, but the other crucial aspect for me is to think of the top of the in-breath to the out-breath as an instant bounce, not a discrete step (where there is holding of the inhale even a bit).
Excellent video thanks very much! I have been digging into this topic a lot for the past few weeks. My 15 year old son is a competitive basketball player and recently he developed exercise induced asthma and inhalers have not been really helping. Recently he has been trying this method. I had not discovered your work until today and you are by far the best TH-camr I have found on this subject ... keep up the great work.
Glad it was helpful! I hope Buteyko can help you son too 🙏🏻
Thank you for your generosity. I have been suffering with "asthma" for years. In a very short time, I can see what has been happening and experience more relaxation and ease. ❤❤
Thank you for your kind words @joaniekirk. Fantastic that you can see what has been happening and that you are learning ways to improve your health and wellbeing 🙏
My mind is clearer as well❤❤❤
Yay! And mental clarity too. It sounds like this exercise really agrees with your body ❤️
This is great. I plan to do this exercise multiple times a day to hopefully help with my anxiety.
Excellent. Considering the benefit of such breathing exercises as the Wim Hof method I find this exercise to be an intelligent exercise encouraging one towards the utilizing of a mix of carbon dioxide and oxygen in a less stressful routine then the Wim Hof method. I wish I had the instruction of these more reasonable breathing exercises when I was much younger instead of the tension generating long inhale exhale routines promoted in the new health and yoga books introducing deep abdominal breathing in the 1970's. I do feel the Wim Hof method and the deep breathing practice can be beneficial of course, if a person is in very good condition and can handle it.
Thank you it has helped me during panic attacks
Wonderful, I'm so glad it helped 🙏🏻
Your delivery of this info is the best I’ve ever come across, and am now using with any viral-triggered asthma issues. It works well both instead of, and when necessary, in between relief inhaler uses. Thank you so much ❤
Wonderful! I'm so glad it is helping 🙏🏻
Thank you for an excellent breathing technique. I will practice.
Wonderful!
This was helpful in calming my cough attack.. thank you 🙏🏻
Amazing, thanks for sharing @dalir5957 🙏🏻
Thanks Neil 👍it really worked for my asthma 👍
Great to hear!
Subscribed. Genius Work
You're the best
Wow, thanks @markfonz6617 !
Its helps reduce some brain fog and this weird fatigue feeling inside head which just makes everything so exhausting
Thanks
Wow, amazing, thank you 🙏🏻
Excellent thanks 👍
Thanks Ronan! You are very welcome 👍
Hi new subscriber here., i got panick attack, hyperventilation since after my surgery i definitely try this technique i hope it will work
Good luck and let me know how you get on 🤗
Thank you for doing this. I’ve only ever seen one other video of this and I found the person doing it bossy and off putting by demanding’CONCENTRATE.’ Your calming voice and the relaxing music helps us calm down to. Thank you 🙏 i feel better.
Oh lovely, thank you so much for the kind feedback @lenorabarclay275 🙏 🙏 🙏
@@thebuteykomethodmy pleasure. Just did it for the second time today and my breathing feels calmer again. Thanks 🙏
@lenorabarclay275 Perfect, that’s how it should feel 👍
Thanks for responding. Just completed my fourth session ahhh 😌 and I have a question. I’m trying to make my breathing and asthma better and did in 2020 with buteyko (stopped having breathing attacks) and didn’t keep it up unfortunately. So I’m doing it now as my breathing deteriorated.
Can you recommend the next video and session that would help to get back into it, preferably gentle.
Thank you 🙏
@@thebuteykomethodoh wow I just found your daily asthma program on your website so I’m starting it now.
Excellent instruction and exercise! 👍🙏🏻
Thanks so much!
This is a very powerful breathing exercises! Thank you 🙏
Wonderful! Glad you like it :)
Thnx Neil it really helps me with my panic attacks because of menopause syptoms
Fantastic, I'm really glad it helps with the panic attacks, thanks so much for sharing 🙏
Is it imperative to physically hold your nose, or can I simply hold my breath independently? This is a fabulous method to begin with, as I have had severe air hunger grow when doing more extensive breathing techniqies . Thank you so much for all you do.
Holding the nose just ensures that you are definitely holding your breath. Also, some people find it comforting. But it's not a necessity 🙏 And yes, this is a great exercise to begin with:)
Thanks Neal😊
You are very welcome 🙏
Thank you so much,my hus is always complaining that i yawn alot.
Worked. Thank you❤
You're welcome!
This really helps me thank you ❤
You are very welcome 😊
Thanks Neil. I have been practicing your instruction in this video while at the same time watching this video a few times in a day for the last two weeks. I like this practice. But now i have one question at the back of my mind. What if i hold it longer, say, like 10 or even 20 seconds? is it safe? as now 3 to 5 seconds seems too easy after 2 weeks practicing this. Thanks Neil, wish you all the best on earth
Great question! I just started doing this - have crazy anxiety… used to do Wim Hof and felt more anxious after.
Good video. Would it be possible to add separate time stamps between the explanation and the actual guided breathing? I’d like to bookmark and come back to this but don’t need the explanation each time
Hey @Plingdom, there already is one at 0:59 👍
You are absolutely correct my apologies. I had skipped the first few holds the first time I’d watched this thinking you were just explaining how to do it. Thanks again
No worries :)
Thank you 😊
Love it meditating❤
Thank you !
You're welcome!
Thanks, it works🎉
You're welcome!
Thanks. 😊
You're welcome 😊
Thanks very much
You are welcome
Hi! Thank you for this very precious video ❤
I was wondering : does that make any difference if, instead of pinching my nose, I just block my breath for the same 5-second time?
Thank you
You're welcome 🙏
Do I need to hold my nose or will closing my nasopharnyx work just as well? I hate having to hide in public when I need to adjust my shallow breathing and this is a huge help.
Great question Penelope. Holding the nose just ensures that you are definitely holding your breath. Also, some people find it comforting. But it's not a necessity 🙏
@@thebuteykomethod thank you! Great video
I just did my first Control Pause Exercise. I held my breath until I first had the urge to take a breath. I could have held it longer. Am I understanding correctly that you stop at the first feeling of struggle or constriction during the pause?
thankyou
You're welcome!
Hello Sir, My father is suffering from depression and anxiety, Will this exercise help him to overcome please give some tips.
Hi, thank you so much for this video.. I am from Indonesia, btw :) ❤
You are so welcome! Sending positive vibes to Indonesia. 🙏
Thank you so much :)
You're welcome!
Just started today I’ll update you all
On
How it goes
Please do! And let me know if you have any questions.
@@thebuteykomethod thank you I’m gonna do it again today
Good man!
Many thanks again, John!
Hey Neil, thanks for the video and your overall work. Can I do this exercice laying down since I am bedbound with ME? Thanks in advance
Yes you can!
Hello. I enjoy learning this method for breathing to help with brain fog etc.; thank you! I experience excessive yawning when I do this one- should I suppress the yawning?
Really good question re Yawning. There are 2 possible reasons - 1. It could be that your nervous system is shifting into rest and digest mode triggering the yawn. 2. The purpose of the exercise is to gently elevate Carbon Dioxide in your blood which leads to improved blood flow and oxygen delivery to the brain - the body will try to blow off this CO2 by taking bigger breaths, yawning and sighing which prevents the exercise from working properly. So you could try again and resist the urge to yawn and see if it is more effective. Hope that helps 👍
Question: Am I supposed to breathe shallow as opposed to deeply? And do I hold After breathing out or after breathing in end? And do I have to physically hold my nose or just hold my breath Get the benefits?
Hi Neil. I just found out I have copd and wondering if I can still continue with these exercises? Thank you 🙏
Yes, absolutely. I've worked with a number of clients with COPD, and Buteyko can really help (part of COPD is structural, but Buteyko can help with the inflammation side of things.). Just go gently and mention to your doctor that you are doing it. A bit of research here: www.researchgate.net/publication/339123745_The_Study_to_Compare_the_Effect_of_Buteyko_Breathing_Technique_and_Pursed_Lip_Breathing_in_COPD
@@thebuteykomethod that’s good news I needed because I love buteyko it helps me feel calmer. Thank you for the link. I will share with my doctor who is very supportive and impressed I try to help myself this way. I appreciate you responding Neil. 🙏
@@lenorabarclay275 You are very welcome Lenora 🙏🏻
Question….i am having severe air hunger because of anxiety over a Sibo diagnosis . I am using this method it works but within a half hour it’s back. I’m breathing through my nose and lower diaphragm. I take light breaths when breathing normally not deep. This just started 3 weeks ago. It took me 6 months to get an appt at a major hospital in L. A. To go to a clinic to heal this issue. I will need to travel on a plane by myself and stay at a hotel. I must go otherwise I’ll have to wait another 6 months. I also seem to need to yawn though I’m not taking deep breaths. How am I going to do this…. I’m panicking! In the plane there will be no way out. What do I do? Plus, is wearing a mask will it help with the carbon dioxide? I will need to wear one…. I’m older.
Question: I have asthma which is under control, but I had to spend several hours clearing out a storage unit, and was not prepared for all the dust! The next day I had extreme asthma/coughing attacks which have not stopped days later. How often should I do this breathing technique to get some relief? Thanks in advance.
Hi @katgirlblue, yes dust is a pain if you have asthma. As long as the exercise feels like it is helping, you can do it up to hourly for 5 mins.
@@thebuteykomethod thank you.
Hello!
Firstly, thank you for sharing this exercise here! I like your easy gentle guidance.
Secondly after 3 rounds of this technique I start yawing profusely and my eyes start to water. Also my neck muscle crackle like crazy!
Is it safe for me to do it?
I have chronic neck pain and have chosen this exercise because when I feel tired it seems like my brain goes numb.
After this however my head clears and I feel more awake.
I did your Buteiko breathing meditation prior to that. So altogether it took me 17 min to recover from fatigue and numbness in the head and neck.
Any recommendations?
Thanks ❤
Hey @elenawilmott5119. So the yawing profusely (try to resist the urge to yawn) and eyes starting to water are positive signs that Co2 is accumulating in the body and that the nervous system is downregulating. But the neck should not ache (any more than it usually does). This could either be that when you are pinching the nose, that you are pushing the head back? Try holding without pinching the nose. Or it could be that the air hunger is too strong causing the neck muscles to engage as an accessory breathing muscle - in this case, reduce the air hunger by using shorter breath holds, and go more gently with the Buteyko breathing meditation. If you are still having difficulty, it might be worth working with a Buteyko breathing coaching such as myself. Website details here: www.thebuteykomethod.com/
@@thebuteykomethod hi Neil!
Thank you so much for your reply!
I will reduce the duration of holding. Usually 3 holds is enough for the head starting to clear. My neck doesn't lean or fall, I do it gently. It's just the most sensitive part of my body.
I did a whole Buteiko meditation this evening, gently, and it has actually brought up a lot of anger through the neck pain. I finished off with a gentle chi gong and felt more balanced.
I am seriously considering to get in touch with you now😊.
Once again big thank you for your guidance and a very easy friendly approach in your meditations!
@@elenawilmott5119 You are very welcome. I wonder how your body would respond to one of the practices which are more focused on breathing lower down the body, like this one: th-cam.com/video/SEiXqQxq9mw/w-d-xo.html
@@thebuteykomethod hi Neil!
Thank you for your suggestion! Sorry I didn't reply sooner.
During this meditation I have actually cried because there was so much pain and tension, my body had forgotten how to actually rest in peace. It takes me a 30 to 60 min to wind down for a nap or a sleep! What would you recommend?
I still do resolve to Buteiko light breathing during sitting body scans as my breathing naturally slows down. I used to think it's bad, but now I see how clever it is. Is it? 😁
@@elenawilmott5119 For a nap or sleep I would try one of the muscle relaxations like this one: th-cam.com/video/BALTOxc0xJY/w-d-xo.html. Or a yoga nidra. And yes, the slower and softer your breathing the better ❤
Can u pls tell me It we have to hold our nose with hands or can we hold breath without hands?Thanku and pls excuse my lots of questions😊
Hey @antonellamicheli1082, no worries at all. No you don't need to hold the nose with your hands as long as you are holding your breath :)
@@thebuteykomethod thanku so much!
Hi. Great exercise!:) i heard about 100 mini breathholds per day can help long term. Do you have recommentation how much time need to be between this 100? Just know i should only hold for half time of my control pause. Thanks
So I'd say the minimum time between these mini breath holds is about 10-15 seconds. 5-10 minutes at a time for a session. Does that help?
@@thebuteykomethod a lot, thanks very much:)!
for anxiety/panic deep breathing is suggested by dr.s but this one is different
Both are beneficial (as long is the deep breathing is light/slow/diaphragmatic rather than taking big/heavy breaths) 👍
Quick question. I've always noticed that Buteyko makes a massive difference to my breathing, but once i stop few months later my breathing issues recurs. Can I do buteyko regularly as a life long exercise?
I honestly don't mind, if it offers me easy breathing and no daily panic attacks.
Please advice?
I would say that it is a permanent lifestyle change. But this can be formal Buteyko exercises or just regular physical exercise with correct breathing - most people do both. It also depends on if there is anything pulling your control pause down like lots of stress/talking/health conditions.
I did buteyko course here in Holland but im not improving anymore. I went from cp of 5 to 12 but im stuck here and having severe asthma every day. The only excercises i got is small breathing and relax and hold breaht for as long as i can while walking and normal after that. After months still at cp 12. Can you please please tell me wich exercise is should do to improve so i can have a normal live without asthma everytime i get a little bit out of breath..🤗
It seems like when you count down, you're counting a little faster than 1 per second...
Good spot :) Yes I tend to slow it down a bit towards the end.
Very nice! Do you only hold a 5 second breath AFTER normal exhalations?
You are welcome @aliciakow6600. So just to clarify the technique: Normal gentle in-breath, normal gentle out-breath to residual capacity, then hold your breath for 3-5 seconds. Then breathe normally for 10-15 seconds. Repeat for 5 minutes or until your symptoms subside. Don't breathe in or out during the breath hold. Don't forcefully exhale or push your breath out, the out breath should be passive. Hope that helps 👍
@@thebuteykomethod Thank you so much for your detailed explanation! I practice this breathing technique during my meditation and Qigong exercises. It was a wonderful yet healing experience! Thank you again.
Does buteyko breathing help with ectopic heartbeats or Pvcs?
I feel the need to take a big breath after the breath holding otherwise feel like suffocating. I forced myself to not do big breath until the end but still wasnt confortable at the end is that normal?
Hi Sixox this is an excellent question. That feeling that you are having is called air hunger. We do want some air hunger, as that is where many of the benefits come from. But we want it to be very mild and gentle, especially in this exercise. It sounds like the air hunger for you is strong. So reduce the length of the breath holds to 3-4 seconds and make sure you have a 15-second gap in between. This should lower the amount of C02 for you so that it feels like a very mild hunger that slowly builds up through the exercise. And then you should be able to avoid taking any big breaths during or after. Does that make sense?
@@thebuteykomethod It does and is spot on my air hunger was through the roof ! Thanks a lot for your help i'll definitely persevere since i had lot of issues with my breathing in the past
No problem. There is a bit more information on my website about this exercise here: www.thebuteykomethod.com/buteyko-breathing/how-to-stop-an-anxiety-asthma-coughing-attack. Also, if you need any help with your breathing at any point, I do one to ones and breathing courses, more info here: www.thebuteykomethod.com/
Thank you for this easy, soft and short method. I feel more present, grounded and easy.
Thanks. After the noise hold, I have need for air. Is it better to do fast small breaths, or slower medium-deep breaths, until I get back to normal?
Asking because you said it's important to avoid urge to take a deep breath.
Hi @js_guyman, with the small breath holds, there is no concept of changing the speed of the breaths. But yes, with any of the Buteyko exercises, you want to avoid the urge to take deep breaths.
So just to clarify the technique: Normal gentle in-breath, normal gentle out-breath to residual capacity, then hold your breath for 3-5 seconds. Then breathe normally for 10-15 seconds. Repeat for 5 minutes or until your symptoms subside. Don't breathe in or out during the breath hold. Don't forcefully exhale or push your breath out, the out breath should be passive. Hope that helps 👍
@@thebuteykomethod thanks. I mean in the 10-15 seconds in between, my breaths are inevitably a bit deeper. I suppose I'll just let them be a bit deeper.
Yes, just leave the breath alone between the holds. Focus on something else. The breathing should be pretty normal between breaths, if not, reduce the length of the holds e.g. 5->3s.
@@thebuteykomethod ok thanks :)
great. but my nose wont open so i cant breath through it
Hey @elcapitan24, there are some nose unblocking tips here: www.thebuteykomethod.com/buteyko-breathing/how-to-unblock-your-nose-and-beat-nasal-congestion. You can also just take a tiny sip of air in through the corner of your mouth.
@@thebuteykomethod thanks
Is the point of this exercise to reduce the amount of air in your lungs (breathing lesser) generally so as to deal with less oxygen and let your body cope with this changes and adapt?
Basically yes - breath less air during the breathing exercises. Although its not about reducing oxygen, but rather increasing CO2.
@@thebuteykomethod What's the reason for increasing Carbon Dioxide?
Multiple benefits, including increased blood flow, improved oxygen delivery at a cellular deliver, resetting of the breathing centre in the brain for 24/7 slower and lighter breathing. And much more....😁
Do you have any exercises for a chest tightness that has lasted a few days? I am just not able to take deep breathes. Even belly breathing is tight.
It might be worth checking with your doc? For general muscle relaxation, you can try this: th-cam.com/video/BALTOxc0xJY/w-d-xo.html
Ever since I had covid a couple years ago I've had anxiety which seems to respond to buteyko breathing. But when I go jogging i get bad symptoms of vertigo or a dizziness feeling. Could that be caused by over breathing? Do people exercise with their mouth closed?
quick question- if im aiming to do 1 hour of Buteyko per day, does the 1 hour include the breaks in breathe light sets etc or does it only count the minutes of actual reduced breathing? like 60 minutes of breathwork per day or 60 minutes of the actual reduced breathing part? thank you!!
Great question. That's fine if it includes the break time.
Can you take a break of more than 10-15 seconds after releasing the nose?
@MehulTatawat184, absolutely! Taking a break of more than 10-15 seconds after releasing the nose is fine. It's important to listen to your body and adjust the intervals based on what feels comfortable and sustainable for you. Keep up the good work!
@@thebuteykomethod thanks for great ful reply
Sir during the buteyko breath hold breathing , Cough started coming in my throat due to which I faced problem in taking normal breath after release the nose
Do you have a 10 minute video using this technique?
I'll probably make on at some point. At the moment, you can rewind to 00:59 when the exercise starts 🙏🏻
@@thebuteykomethod Thats what I am doing now. Thanks much
I have severe persistent asthma,can i live a normal life? please help me,i am from Bangladesh
Hi Mohammed, there has been quite a lot of research to show that buteyko breathing can really help with asthma. See you can get hold of the book "close your mouth" by Patrick McKeown to learn more about it.
Hi Neal. I’m wondering if you could help me. I think I got my body stuck in fight or flight mode. My breathing hasn’t been the same since. In general everyday all day is this how you should breathe besides holding it? I’m really struggling
Hi Roxanne, the nervous system and breathing are closely linked, and so it's quite common for people to say that their breathing doesn't feel right when they are stuck in fight or flight mode. It's definitely something that you can heal from, but it can take some time and a bit of experimentation. Anything that helps your nervous system to shift towards more parasympathetic can be helpful, e.g. the small breath holds and some of the slow breathing exercise (although go very gently and avoid taking any big or loud breaths.). In general, when you are not doing breathing exercises, other than having your mouth closed, it's better to let the breath go and let it do it's own thing. If you need any support, I do have a breathing for nervous system support course starting tomorrow: www.thebuteykomethod.com/store/p/nervous-system-reset-breathing-techniques-to-rewire-for-calm-clarity. And also one-to-one work is an option too www.thebuteykomethod.com/one-to-one-buteyko-breathing:
Do we breathe in and hold or breathe out and hold
For this exercise, you would take a gentle breath in, followed by a gentle breath out, and then hold. Remember, the out breath should be passive. Hope this helps!
while doing these buteyko exercises are you supposed to suppress swallowing (especially while holding breath)?
Hey @ciara-6469 you shouldn't need to. If you feel a constant urge to swallow, it might be that the air hunger is too strong, so you could try a slight shorter breath hold, maybe starting with 3 seconds and see how thanks feels 🙏
if i’m working on increasing my control pause, should i eventually increase the length of the breath holds or stay at 5 seconds?
Great question. Yes - once the 5-second breath holds feel very comfortable, you can up the length of the breath holds up to half the length of your control pause. Within a session, start with a few shorter holds to warm up the breathing centre before upping the breath hold time. Your breathing should stay calm - if you start to feel out of breath or if your breathing does not feel lighter after the exercise, then you've held for too long. Hope that helps.
Why do u have to hold the nose? Cant u hold breath without doing that?
Great question @mirandaandrea8215. Holding the nose just ensures that you are definitely holding your breath. Also, some people find it comforting. But it's not a necessity 🙏
Thanks Neil - is there any benefit to slowly increasing the hold for longer than 5 seconds?
You are very welcome @jorodhouse. Yes, you can hold for up to half of the length of your control pause in this exercise. Control pause explained here: www.thebuteykomethod.com/buteyko-breathing/the-control-pause-a-complete-guide
Can this help with asthma or would that be a separate set of techniques?
Exactly the same technique, in fact this exercise is the first one that I teach to clients with asthma. It can help to relieve symptoms of coughing and wheezing as an sos but also has longer term benefits for asthma 👍
@@thebuteykomethoddo you have a technique to clear phlegm?
Hi, I am slowing down my breath considerably because I don’t feel any air hunger at all. Is this okay? If I don’t do this then I don’t feel any air hunger. Even mild
Great question. You can slow your breathing done a little or you can do longer breath holds to generate a little more air hunger.
I have asthma and have been doing this for a few weeks. I monitor my air hunger with exhale lenght. It is usually about 10 seconds, but if I do not feel it right away, then I expand it to 15 maybe. So I exhale about 8-15 seconds, depending on air hunger I feel. I found maintaining consistency of air hunger quite difficult. It goes from mild to strong sometimes thru-out the exercise. I inhale about 2-3 seconds usually. Some days when my asthma is stronger I cannot feel relaxed thru out the exercise as I should. So my question is. As long as I take as gentle as possible breath ins (2-3 seconds) and exhale about 10 seconds I am reaping the benefits of this exercise?
Hi there. So the technique is normal gentle in breath, normal gentle out breath, then hold. The out breath should be passive. This exercise does not involve extending the exhale. Hope that helps 👍
hi
helllo!
Why is the need to hold down the nose? Does it induce something? Why don't just holding the breath without touching anything? I'm genuinely curious
Hi @AmharSaputra, good question :) Holding the nose just ensures that you are definitely holding your breath. Also, some people find it comforting. But it's not a necessity 🙏
Holding the nose also helps to build nitric oxide in the nose which you then inhale in on your next inhale which helps to relax the nervous system and lungs.
i feel like i need to take deep breath during and at the end of the exercise once its done can i take deep breath?
Hey @prakashdesai534, try to resist the urge to take a deep breath, let it pass naturally if you can. It may be that the air hunger is a bit too strong, so you could also go for a slightly shorter breath hold (e.g. 3 seconds). You want to have a very slight shortage of air, but it shouldn't feel intense or stressful. Hope that helps 🙏🏻
@@thebuteykomethod thank you so much. Okay from now on I'll resist the urge to take deep breath and just try to relax in that suffocating feeling.
Yes that's Buteyko in a nutshell, just go gently with it.
How many times in one session should I do this
Hi @donnamcintyre3108, you can do it for 5-10 minutes at a time if that feels good for your body.
Hey, will this improve endurance and overall athletic performance?
Yes the Buteyko method can really help to improve CO2 tollerance and improve oxygen delivery. Have a ready of "The Oxygen Advantage"
Is this helpful for covid ?
Yes, it can help to reduce the impact and recovery from viral infections, also from long covid. As long as it feels good and isn't stressing the body. Check with your doc if unsure.
Sir u have told while u r doing exercising when u r ready to take deep breath hold ur nose weather taking deep breath r with out taking deep breath...plz reply me sir...i could.nt understand
So just to clarify the technique: Normal gentle in-breath, normal gentle out-breath to residual capacity, then hold your breath for 3-5 seconds. Then breathe normally for 10-15 seconds. Repeat for 5 minutes or until your symptoms subside. Don't breathe in or out during the breath hold. Don't forcefully exhale or push your breath out, the out breath should be passive. Hope that helps 👍
Hi Neil. Your reply would be highly helpful. Does buteyko breathing practice help with ectopic beats? I feel my pvcs have a strong connection with the way I breathe..
Let me get back to you on that one. ...
@@thebuteykomethod Thanks
Hi Neil. Any update on this?
Hi @vidhyapurushothaman2855. Firstly, with any heart issues, I would get the all clear from your doctors before continuing with any breathing exercises. There is some evidence to suggest that gentle slow breathing exercises can help to reduce symptoms of PCVS (pubmed.ncbi.nlm.nih.gov/17004338/), but there is no Buteyko specific research. Buteyko can help to reduce stress and improve blood flow and oxygen delivery to the heart but as I say, there is no clear evidence at this time. Hope that helps 🙏🏻
Is it normal to burping a lot?
Good question. Hmmm, that doesn't usually happen. Just notice if you are swallowing an air at any point during the exercise...
I don’t think i do that. I have also a lot of tension in my middle and belly. Can this exercise help with this extreem tension?
@@MarloesJobse Try this one for tension:th-cam.com/video/BALTOxc0xJY/w-d-xo.html
Hey, Neil!
I'm a little confused if before I hold my nose I need to empty my lung's air or I hold the air in.
Hey @cruzrfl! So its normal gentle in breath, normal gentle out breath, then hold. Don't forcefully exhale or push your breath out, the out breath should be passive. Hope that helps 👍
@@thebuteykomethod it helped! Thanks ❤️
Ich bin sehr schwer betrofen. Hab CFS.
Ich hab ständig das gefühlt das ich ersticke.
Wie oft darf ich diese übung machen ?
Bitte um einen Antwort ❤
Hi @olgacska13. Buteyko can help with ME/CFS, but you will need help from a Buteyko Breathing coach. There is a lot of subtlety, so I would find someone who speaks German who can teach it to you. There is a list here: buteykoclinic.com/germany/
@@thebuteykomethod Ok,danke erstmal.
Kann mir jemand helfen ?
Ich verstehe es nicht. Er sagt Let it go of your nose.
Ich soll ein und aus atmen dann für 5 sekunden halten dann ausatmen und dann normal atmen oder gleich normal atmen ?
So just to clarify the technique: Normal gentle in-breath, normal gentle out-breath to residual capacity, then hold your breath for 3-5 seconds. Then breathe normally for 10-15 seconds. Repeat for 5 minutes or until your symptoms subside. Don't breathe in or out during the breath hold. Don't forcefully exhale or push your breath out, the out breath should be passive. Hope that helps 👍
@@thebuteykomethod
Danke sehr für die Erklärung. Funktioniert diese übung auch bei sehr schwere asthma anfälle oder chronische hyperventilation mit Asthma anfall, wenn ich mich überlaste bei CFS syndrom durch Corona ausgelöst,da ist mein körper total erschöpft und ich kann garnicht mehr richtig atmen. Mir gehts sehr sehr schlecht.
Da wäre diese übung für mich eine grosse hilfe.
@@olgacska13 It should help yes. But you do need to find local, individualised support as per my previous message, so that the breathing exercises can be adapted to your individual needs. Wishing you all the best 🙏