15 years ago i had brain fog and i lost my job. But I did not know what i had at the time. Thanks for this video i had some sensation in my brain now and I realized what i went through.
After trying Wim Hoff breathing and find it a bit frantic (I tend to go to extremes）, I’m happy to report buteyko breathing has really helped to keep me centered throughout the day, no matter what befalls me. Now, whenever I wake up too early, I’ll do buteyko, and without fail it sends me back to sleep. In addition, I do it upon waking up, to start the day. One thought that I find helps settle me down, regarding breathing, it’s not the quantity, but the quality that counts. This has helped me relax into the breathing process. Probably seems obvious to seasoned practitioners, but a good mindset for beginners, I think.
@@DJdj-ir5uz no, more CO2 doesn't mean less O2 in your blood. Increased CO2 levels actually increase your O2 absorption into the blood as CO2 in the blood stream is the main trigger for this to happen. If you do the opposite, hyperventilating like in Tummo breathing, O2 levels will drop due to decreasing CO2 in your blood. Sounds weird, but the air hunger felt during this exercise is not a mental effect, it's biochemical and has been replicated by exposing people to high doses of CO2 in the lab environment.
Oh, this is priceless. I did the exercise with my eyes closed, when I finished and I opened my eyes, I started to feel like I was in another reality, and I'm still feeling this way. Amazing video, and fantastic exercise!
I agree, I switched from Wim Hof to this as well and I feel so zen, I am still working thru the practice but I can tell you that I am not feeling any anxiety and the Wim Hof I think was making me to alert, even when I did it in the morning. I am not doing WH anymore, just this one.
I can not explain what just happened to me. I had brain fog so bad this morning i felt it was effecting my vision. I found this video and tried it. i cant wrap my mind around what happened. This is amazing and thank you so much.
Had COVID 5 weeks ago and have been suffering from shortness of breath/breathlessness ever since. Was referred here. Hoping this will help get my breathing and associated anxiety back to normal
Thanks a ton Neil..! I immediately felt like some baggage from my face and body has came out.. My face feels so relaxed and calm.. i will do it everyday You are such a gem.. thanks
Hey Mica SS, thank you so much for sharing 🙏. Yes - the buteyko exercises have definately helped with post-covid brain fog for both myslef and some of my clients. If you find the breathe light exercise challenging (e.g. if the air hunger feels too strong or it stresses out your nervous system), then start with the Many Small Breath Holds as this is more gentle :)
look into recovery protocols some things as GlyNAC, blood thinners and things releasing stress from mitochondria as ethylene blue and ashwaganda for lowering cortisol can help beyond obvious essentials as vitamin D and good Bcomplex (B12 and b1 are crucial for brain and nervous system some people treating deficiency see ground braking effects) wishing you health
Neil - thank you so much. I loved this! The initial explanation is great, and you've guided us through this exercise so beautifully. This was so easy to do, and I loved experiencing the air hunger, and being okay with it! As someone who has a tendency towards both anxiety and feeling the need to be in control of things in order to feel "safe", this was a wonderful experience of not having things be exactly how I'd like them to be (having the slight hunger for more air) while at the same time, being completely relaxed and "okay" with it! Everything about your guidance; what you said, and when you said it, were perfect. Thank you so very much. Kathryn
Wow thank you so much for your kind feedback Kathryn. Yes although it's a breathing exercise, there is that mindful element of holding the slightly uncomfortable in a wider relaxed awareness. So glad you connected with it 🙏
Thank you Neil, I've been practicing & learning with this video for over a year. I practice every morning after a short meditation. There has been a marked improvement in my overall health, most noticeable being my calmness & ability to cope with stress. I use lots of tools to improve my health but I feel Buteyko has been a very important key. Many thanks for this and your other videos ❤
Thank you so much!! Your voice is very nice and relaxing. I do this exercise video and see my 83 blood pressure drop significantly to 69 and my SPO2 level raise to 99% on my Fitbit. It the best medicine to breathe properly for optimal health and I am so grateful people like you teach us these exercises 😊💕.
I just discovered your channel and I am so glad about it. It helps so much. Your words so clear, your voice is calm, perfect. It is my third trial with buteyko. Finally it works and helps a lot. Thank you so much. Greetings from Germany.
I felt like I just came out of a warm bath for my mind. I use meditation and butekyo to recover from exercise. I get a fatigue spell otherwise. Butekyo has been a lifesaver for this fibro man.
I tried it with mendi device, my blood oxygen level tripled on my brain’s frontal lobe. I don’t know long term effects of this technique but for short term looks like it increases the concentration levels dramatically.
Amazing! Yes, it both activates the pre-frontal cortex from an attentional perspective, but also improves blood flow and oxygen delivery due to a small ph shift in the blood and via the bohr effect.
I tried it and it worked!….. I first heard of this technique while at my son’s ENT office visit. He was getting myofacial therapy. Ed, the therapist turned beyond to the name of this breathing technique that was three years ago.
I had been searching for this highly effective exercise with the perfect guidance. I am very grateful for it, it is reinforcing my ability to finally execute a proper reduced breathing exercise. Thank you very much.
Thank you for this.❤️ I found this to be informative, important and calming and so helpful for my lifelong anxiety. I really have to fight the overwhelming need to yawn. I'm assuming that is part of the air hunger? So relaxing though, really enjoyed your soothing voice as well.
Thank you for your kind feedback ❤️. The yawning could either be triggered by the air hunger or by your nervous system down shifting. The occasional yawn is fine, but it's happening repeatedly then you could try ignoring the urge to yawn.
Thanks. I cloud breathe less and less and I got a salivating mouth, and sense of being oxygenated. I have not experienced this breathing technique before. Only doing breath holding techniques. So this is what I will focus on now for an extended period😊. Years ago I was doing WIM HOF breathing, talking of the complete opposite 🤣
I'm glad you are enjoying it 😄. Yes you can, I tend to do it in bed as I wake up and fall asleep (very gently) and a lot of my ME/CFS clients do it lying down.
Thank you Neil.. I need to lower my blood pressure and am hoping Buteyko breathing will help me with that as I am on the upper limit of pharmaceutical help.
I appreciate the sound of your voice it does the trick! I've learnt to breathe through my nose through the teaching of Buteyko I'm understanding how to be in charge of my breathing thanks to the teachings of Buteyko. Thank you
I have recently been practicing light breath work and your video has really helped me feel the sensations of relaxation and warmth really clearly! Thank you so much! The voice is key on this type of teaching and your voice is perfectly suited, calm, encouraging, informative. I would like to ask is this video suitable for a teenager with epilepsy that has periodic episodes of grand mal seizures, possibility related to childhood febrile convulsions and some scarring on brain tissue. With much gratitude ❤
Thank you for your kind feedback. Without working with a client directly I can't specifically recommend practices but in general with epilepsy we want to avoid strong air hunger. So typically we would begin with nasal breathing 24/7 and breathing light slow and deep.
It felt warm and made me tired. After the exercise, back to normal breathing I started to feel dizzy and even had a little panic attack. I Don't know if I did something wrong or if I'm just sensitive to the changing oxygen level. However, I now feel relaxed.
Thank you for sharing. Feeling warm is a good sign. But what might be happening is that the air hunger is too strong, and then the body is over compensating after the exercise by over breathing and causing the dizziness and panic. So if you try it again, go for a much lighter level of air hunger. Or try one of the more gentle Buteyko exercises like the Many Small Breath Holds: th-cam.com/video/ZZvgKzySOgU/w-d-xo.htmlsi=KaN_bHZ5__x0H1sl. If you still struggle then it might be worth working with a Buteyko practitioner such as myself to help you on your journey. 🙏
@@thebuteykomethod This is what I think happens when I work out too hard. I have panic/anxiety attacks, which manifests itself behaviorally. Sometimes, I am put out of commission, and I I lie awake during the day I can feel my heart beating at a faster rate than normal and there is fear and anxiety. It can last a few days: Awful. Should I do try the above excersize to recover?
@@Frank020 Often if the intensity is too high during a workout, it can cause people to over-breathe. So you could try lowering the intensity, e.g. switching to a longer walk with nasal breathing:www.thebuteykomethod.com/buteyko-breathing/the-daily-nose-breathing-walk. In terms of recovering from a panic attack (or from overdoing it during a workout), the small breath holds exercise works really well: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
Yes, it does exactly that. As it slowly desensitises the breathing centre to co2, breathing naturally becomes slower, soften, more regular, more diaphragmatic 24/7.
@@thebuteykomethod Amazing, thank you for your comment. I have been obsessed with this since coming across your video and my mood, anxiety and sleep have improved very noticably already in the last two days
Hey @seanphill, you won't see much of a change. Possibly a slight drop of 1-2% as there starts to be more oxygen transfer at a cellular level. If you want to get some biofeedback, you can use a capnometer to look at co2 levels, but they are very expensive and also can give misleading (in the contact of biofeedback) results.
Hi, deviated septum prevents nose breathing some days. I wanted to buy a portable steam inhaler..... Best anxiety video thus far. ⭐ When I work out too long I can lock on panic mode with palpitations for a few days. What is the cure for that? Does this or the pinch nose work better for brain fog?
Hey @Frank, I'm glad you like the video :) It sounds like the intensity of your workout is far too high for your body, and this is causing you to over-breathe. It is really, really important to reduce the intensity - e.g to switch to walking instead until your body can tolerate more intense exercise, then you can very slowly and gently increase the intensity. If you are working out, and you are out of breath, or if your breathing is not under control, or you feel unwell afterwards, the intensity is too high for your current level of CO2 tolerance.
relative of mine had problems with small nose bleads very often. then she started applying smal quantities of coconut oil, so that her nose mucus membrane quit being dry, and there were no nose bleads for around 4 or years. before this solution she had small nosebleeds like 2-3 times a week easily.
Thank you Neil. Suffering extreme anxiety with gastritis, being using this method for 10 days and yours are by far the best. How long do you think it will take to notice a difference? I am using mouth tape night time and nose breathing during the day. How often should I do these? And what other of your videos should I incorporate into my daily breath work. I have a tendency to do too much of a good thing, story of my life, and it isn’t good tbh! I love your videos and am very hopeful getting my life back as currently it is limited due to pain. Also, is it normal to cry afterwards? Bless you 🌸
Hey @karend5327, the small breath holds are really great too: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html. Also, just see what resonates from the Buteyko exercises playlist: th-cam.com/play/PLSTo-HpulVrACv7bUGOSErDit8n42rhF4.html. How often? Well it depends a little on your body, but typically when people practice an hour of Buteyko a day (e.g. 6x10 mins) they start to notice benefits within the first couple of weeks. Hope that helps 🙏🏻
It's a really good question. There are a variety of techniques to reduce breathing, varying from just relaxing your breathing muscles to focusing on the flow of air at the nose, to reducing the size of the breaths, or even cupping the hands over the mouth and nose. Based on what it sounds like you are trying to do: 1. Close your mouth. 2. Come into a comfortable upright posture (ideally on a dining chair or similar). 3. Relax your jaw, neck, shoulders, chest, belly, buttocks and upper legs. 4. Focus your breathing just inside the tip of your nose. 5. Soften your breathing so it is quiet and gentle. 6. If you don't have any air hunger yet, begin to gently breathe slightly small breaths (both in and out). Let your out-breath be a little longer than your in-breath. Breathe about 10% less air than usual. Go gently. You just want a mild air hunger. Do this for 3-5 mins at a time with 30-60 second breaks in between. After a few minutes, look for feelings of warmth or visual or mental clarity. Take a break if it feels too intense or stressful. Make sense?
Hi, I’ve developed dysfunctional pattern breathing disorder that I’ve had for 5 months after having a panic attack in April this year and ever since I have been stuck in fight/flight mode. I still do experience panic attacks as a result of my dysfunctional breathing. Will these exercises help me with this? If so how do I incorporate these into my daily routine?
I really like your channel and I’m currently exploring changing my breathing to help with long term M.E. Can I use this technique throughout the day? When I’m out and about would you recommend me doing this or just breath holds? Subscribed to your channel as its already full of great content. Cheers
Hey Tedward Tre, I'm glad you are enjoying the channel :). Yes my experience with clients who have MF/CFS is that regular but gently practices are the way to go. You can use both breathe light and small holds interchangably. I tend to use the many small breath holds as a recovery pratice - e.g. if I reallise ive been over breathing while talking/working. But I would say experiment and see what works for you :)
Great question. It depends quite a bit on your body and current breathing health. 4/8 breathing might be a faster way to shift state. This breathing exercise also has other benefits such as improved blood flow, oxygen delivery, long term breathing changes etc. But really, see which feels right for your body :)
Hi Anne, start with Buteyko in general or breathe light specifically? Is the injury to the diaphragm itself? There is also a detailed Breathe Light guide on our website here www.thebuteykomethod.com/buteyko-breathing/how-to-breathe-light-the-complete-guide-to-reduced-breathing.
Hi Neil, thanks for this video! I was wondering, does the air hunger build up over a few breaths during the exercise or is it something you induce actively and thus experience with every breath by breathing 10-20% less? I am struggling to know if I'm doing it right because my stress response usually already means that I'm holding my breath, so I can't tell the difference that well yet 😅
Hey @noazange8696. The air hunger will build a little at the beginning, and then it will vary a little through the exercise. The idea is to make gentle adjustments to keep the air hunger at a gentle and constant level - although that takes a bit of practice 😉. If you have a strong stress response, keep it super gentle, e.g. just 5% less air than usual.
If there is hyperventilation, then the air hunger is too strong. Take a 60-second break and restart going much more gently. Or if you struggle that then try the gentle version here: th-cam.com/video/2BvVOcpkXXA/w-d-xo.html. Or the small breath holds: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
how many breaths per minute do you recommend when resting and when active. Is there a guide to follow. Should your release breath be longer than your in breath?
Update I am on I think week 4 of this oratice and my sleep has improved I jlused to sleep 1 to 2 hours at a tim now I am sleeping 2 to 4 getting better everyday thank you Jesus for sending this practice to me
I am planning to do some longer breath light sessions, so thank you for the feedback. I probably wouldn't recommend doing more than about 30 mins of breath light within any given hour. 🙏
@@thebuteykomethod I have not fully grasped the concept yet as i have been researching PRI in depth but this is my next rabbit hole and look up pri while your at it and thanks.
I noticed I do light breathing normally when I'm relaxed and every once in a while I have to do a deep breath and go back to light breathing. Is this normal? For example I do light breathing for maybe a minute and then every minute, on the minute, I take a deep breath. Is this normal?
Great question Vision. So the idea is to keep the mild air hunger going. Usually is sets of 4 mins, but it can be longer. And to avoid taking in any big breaths. It might be that the air hunger is a little to strong, so you could try to reducing it a little, or experiment with resisting the urge to take the bigger breath. Make sense?
@@thebuteykomethod when you see the phrase "big breath" what do you think of in your head? We might be thinking about two different things. When I say big breath, I just mean bigger than my usually light breathing, not a hyperventilation, my breathing just seems to "reset" it self in a way. The "bigger breath" is still silent and controlled. I guess what I want to know is how is my breathing supposed to be when I'm not doing the exercises? I'm not talking about my breathing during the exercises, so there are no sets. I'm mostly talking about my breathing during my day-to-day life. My breathing is light and rhythmic but every once in a while I have to take in a breath that is long and deeper than normal, yet still silent and controlled, before I can go back to my normal light breathing. Is what you're saying to applicable to this scenario?
@@_VISION. So in terms of your normal daily breathing, light and rhythmic sound healthy. Regarding the occasional longer and deeper breath, this could be for various reasons, e.g. emotions releasing or as a symptom of over-breathing or something else. It's hard to tell without sitting down to go into more detail. One thing you could do is measure your control pause/bolt score and this should give you feedback on whether changing your breathing would help. Control pause explained here: www.thebuteykomethod.com/buteyko-breathing/the-control-pause-a-complete-guide
@@thebuteykomethod my guess is that depending on how relaxed I am, my breathing is so light that I have slight air hunger and that occasional deep breath helps me satiate that air hunger, or when I am relaxed my pause at the end of my breath is so long that subconsciously my breath "resets" itself with a deep breath.
Hey Ahmad, With this exercise it isn’t about breathing in or out for a particular length of time. Rather, soften your breath (make it smaller) and slow it down a little (eg make the in and out breaths 1 second longer than normal). Experiment with it. You want a little bit of air hunger but without adding stress or tension. Follow the instructions in the exercise and try it once a day for a week to get the hang of it. Hope that helps 🤗🙏🏽
Great question! Have a read of this nose unblocking guide: www.thebuteykomethod.com/buteyko-breathing/how-to-unblock-your-nose-and-beat-nasal-congestion.
The many little breaths exercise is nice, but this slow breathing adds another depth of peace and stillness to my body! Thank you for this! Is there a time limit one should not pass when practicing this?
Thank you so much for your feedback 🙏. Yes the breathe light exercises are the main Buteyko practices we use long term. It's amazing isn't it! Typically, we practice up to 20 mins within an hour but go with what feels right for your body.
I've just released this one and tried to make the instructions clearer and to slowly increase the air hunger till you feel it, so you could try it: th-cam.com/video/A4vEhSDk8QI/w-d-xo.htmlsi=FnWnzvIYmpP-d56l
When I am about to fall asleep at night I find myself breathing this way, I don’t have breath hunger as such because I feel so relaxed, I worry that I need to be breathing normally as I drift off, my question is what’s the difference between light breathing and shallow breathing?
@nadiapralija4222, great question! Light breathing, as encouraged in the Buteyko method, involves gentle, quiet breaths that use the diaphragm. It's about reducing the volume of air we breathe, not the depth. Shallow breathing, on the other hand, often involves quick, short breaths that use the chest muscles more than the diaphragm. If you are breathing light as you drop off into sleep then this would be a good thing. Keep up the good work! 😊🌙
salve...L'espirazione deve essere completa oppure bisogna accorciarla come per l'inspirazione?.....per semplificare, quanto tempo devo inspirare e quanto espirare?....grazie buon lavoro
Could either be that the air hunger was too strong or that you were over breathing. It might be worth holding off until you can work with a practitioner.
I've not heard anyone mention it before. It depends on a number of factors like health background, more details about the tingling. That's why I would say to work with a practitioner on it, just to be sure that you are doing the right thing for your body 🤗
Typically, the out-breath ends up being about 1.5-2 times the length of the in-breath but that isn't always the case. The in-breath should be slow and gentle - if it is short and sharp then this could be a sign that there is too much air hunger or that your out-breath is too long. To clarify, we are not trying to control the breath, just to gently soften and slow it a little using relaxation and awareness to create a mild air hunger. Hope that helps
Hey @Hopeful887, I've not seen any references to contraindications for scoliosis, so I think you should be fine. But I'd always recommend checking with your doctor just to be sure.
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 👍
@@RajeshPatel-zb7qf yup! It’s just your anxiety telling you that you need more oxygen in your body, but you really don’t. These exercises can help so you aren’t breathing through the mouth and stuck w/ dysfunctional breathing.
I suffer with air hunger, tightness and sighing nearly all day, every day. Yet as soon as i do this method i cannot seem to trigger air hunger at all. but i cant make my breath any slower. Why could that be?
@@thebuteykomethodnot really. I just can't seem to find the air hunger response. Maybe because I feel like I'm suffocating most of the time so my brain isn't recognising something that's a lot more gentle?
@@amyleigh519 If there is air hunger all the time, then the Breathe Light exercise might be too strong to start with. Without going through the intake process, I can't really give specific advice. But for most people, the entry level practice is the many small breath holds, so that might be a better place to start. After the practice, the residual air hunger should feel reduced. There is one I guided here: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
Hey Jonathan. The first part is just awareness of the breath at the nostrils. The second part involves gently softening and slowing the breath. Heat and more salvia don’t always happen but often do, along with a sense of calm or clarity. It can take a few attempts to find the right level of air hunger. You want to feel like you are not getting quite enough air, but you don’t want the air hunger to be too strong. Experiment a bit and see how you get on. 🙏🏽
15 years ago i had brain fog and i lost my job. But I did not know what i had at the time. Thanks for this video i had some sensation in my brain now and I realized what i went through.
Thank you so much for sharing @bergeaschian2556, I'm, glad it helped to make sense of things. 🙏🏻
YES! I had three brain surgeries fifteen years ago and meditation is all the difference in me keeping my job.
After trying Wim Hoff breathing and find it a bit frantic (I tend to go to extremes）, I’m happy to report buteyko breathing has really helped to keep me centered throughout the day, no matter what befalls me. Now, whenever I wake up too early, I’ll do buteyko, and without fail it sends me back to sleep. In addition, I do it upon waking up, to start the day.
One thought that I find helps settle me down, regarding breathing, it’s not the quantity, but the quality that counts. This has helped me relax into the breathing process. Probably seems obvious to seasoned practitioners, but a good mindset for beginners, I think.
I've measured my SPO2 levels with my watch. 95% before the exercise, 98% after the exercise. Also my BPM dropped to 71 from my usual +/- 85. Wow!
Hey @angrybearduk, glad it helped :)
Shouldn't oxygen levels drop as CO2 increases?
@@DJdj-ir5uz no, more CO2 doesn't mean less O2 in your blood. Increased CO2 levels actually increase your O2 absorption into the blood as CO2 in the blood stream is the main trigger for this to happen. If you do the opposite, hyperventilating like in Tummo breathing, O2 levels will drop due to decreasing CO2 in your blood. Sounds weird, but the air hunger felt during this exercise is not a mental effect, it's biochemical and has been replicated by exposing people to high doses of CO2 in the lab environment.
@@Alex-kr7zrso buteyko is more effective than tummo or wim hof
@@Alex-kr7zr it's oxygen delivery to the tissue that increased c02 enables
Oh, this is priceless. I did the exercise with my eyes closed, when I finished and I opened my eyes, I started to feel like I was in another reality, and I'm still feeling this way. Amazing video, and fantastic exercise!
Wonderful!
Mouth is salivating and body is warm and tingling! I just LOVE the Buteyko method!
Amazing! Thank you so much for sharing 🙏 I love Buteyko too ❤️
This is amazing. I suffer from bipolar anxiety, and this has helped. Used to do Wim Hof and didn’t realize i was just making myself even more anxious.
I agree, I switched from Wim Hof to this as well and I feel so zen, I am still working thru the practice but I can tell you that I am not feeling any anxiety and the Wim Hof I think was making me to alert, even when I did it in the morning. I am not doing WH anymore, just this one.
Wim hof breathing is still beneficial but this is more important
What is Wim hof?
Beautifully led exercise. I am a relatively experienced Buteyko practicer and found this to be useful and pleasant. Thanks!
Wonderful! I'm glad to know you found it helpful as an experienced Buteyko practitioner. Wishing you all the best Michael 🙏
I can not explain what just happened to me. I had brain fog so bad this morning i felt it was effecting my vision. I found this video and tried it. i cant wrap my mind around what happened. This is amazing and thank you so much.
@@suestrong9959 it works for you?
A very calm morning, thank you. Going to incorporate this into my daily resets and breaks. Thank you.
Wonderful! Thank you so much for sharing, and I hope this practice continues to support your wellbeing.
@@thebuteykomethodit has, thank you for another great morning.
Had COVID 5 weeks ago and have been suffering from shortness of breath/breathlessness ever since. Was referred here. Hoping this will help get my breathing and associated anxiety back to normal
Thanks a ton Neil..!
I immediately felt like some baggage from my face and body has came out.. My face feels so relaxed and calm.. i will do it everyday
You are such a gem.. thanks
Wonderful! I'm glad it helped you find a shift. So kind of you to comment 🙏
Wow. This was actually really difficult. I hope this can reduce my long Covid brain fog. Thanks for the great video.
Hey Mica SS, thank you so much for sharing 🙏. Yes - the buteyko exercises have definately helped with post-covid brain fog for both myslef and some of my clients. If you find the breathe light exercise challenging (e.g. if the air hunger feels too strong or it stresses out your nervous system), then start with the Many Small Breath Holds as this is more gentle :)
look into recovery protocols
some things as GlyNAC, blood thinners and things releasing stress from mitochondria as ethylene blue and ashwaganda for lowering cortisol can help
beyond obvious essentials as vitamin D and good Bcomplex (B12 and b1 are crucial for brain and nervous system some people treating deficiency see ground braking effects)
wishing you health
Me too! Long Covid. Will be 2 years in October This seems like it’s helping.
Always nicer and more calming to hear English accent.
Thank you 🙏
Neil - thank you so much. I loved this! The initial explanation is great, and you've guided us through this exercise so beautifully. This was so easy to do, and I loved experiencing the air hunger, and being okay with it! As someone who has a tendency towards both anxiety and feeling the need to be in control of things in order to feel "safe", this was a wonderful experience of not having things be exactly how I'd like them to be (having the slight hunger for more air) while at the same time, being completely relaxed and "okay" with it!
Everything about your guidance; what you said, and when you said it, were perfect. Thank you so very much.
Kathryn
Wow thank you so much for your kind feedback Kathryn. Yes although it's a breathing exercise, there is that mindful element of holding the slightly uncomfortable in a wider relaxed awareness. So glad you connected with it 🙏
I have no idea what happened but half way through the exercise i felt a rush and almost fell asleep. It relaxed my brain so quick!
And thank you dear man that you return my life back 🕊🙏
Thank you Neil, I've been practicing & learning with this video for over a year. I practice every morning after a short meditation. There has been a marked improvement in my overall health, most noticeable being my calmness & ability to cope with stress. I use lots of tools to improve my health but I feel Buteyko has been a very important key. Many thanks for this and your other videos ❤
Thank you so much!! Your voice is very nice and relaxing. I do this exercise video and see my 83 blood pressure drop significantly to 69 and my SPO2 level raise to 99% on my Fitbit. It the best medicine to breathe properly for optimal health and I am so grateful people like you teach us these exercises 😊💕.
Thank you so much for your kind feedback. 🙏
69 ? that sounds real good.
You're very good. And your voice is perfect. Thank you for sharing the exercise. ❤️ from Ukraine.
Thank you so much!
I just discovered your channel and I am so glad about it. It helps so much. Your words so clear, your voice is calm, perfect. It is my third trial with buteyko. Finally it works and helps a lot. Thank you so much. Greetings from Germany.
Wonderful, I'm so glad it is working for you 🙏🏻
This works! I feel so much calmer.
So glad I found your channel - these are great videos. Thank you
You are so welcome! Thank you for your kind words. 🙏
Thank you so much.By far the clearest, and most accessible video on Buteyko. You have such a gentle presence too.
You are very welcome Eleana, thank you so much for your kind words 🙏
This was wonderful, thank you. I fell asleep, I became so relaxed. I think I missed the very last of your video. I'll have to listen to it again! 😊
Amazing. So glad you found it relaxing🙏🏽
Very calming from the guidance and your gentle voice quality. In Gratitude 🙏 🎁💫
Thank you so much! 🙏
I felt like I just came out of a warm bath for my mind. I use meditation and butekyo to recover from exercise. I get a fatigue spell otherwise.
Butekyo has been a lifesaver for this fibro man.
I tried it with mendi device, my blood oxygen level tripled on my brain’s frontal lobe. I don’t know long term effects of this technique but for short term looks like it increases the concentration levels dramatically.
Amazing! Yes, it both activates the pre-frontal cortex from an attentional perspective, but also improves blood flow and oxygen delivery due to a small ph shift in the blood and via the bohr effect.
@@thebuteykomethod do you know any long term studies regarding the effects of this technique on brain?
@@md82892 Not that I have found. The longer term studies tend to focus on asthma and rhinitis. Let me know if you discover any!
Thank you so much. This is life changing. My head/mind calms down. 😮. I have the Buteyko night mouth tape which really helps my depth of sleep.
So glad it helped!
I'm sorry if the info is here and I've missed it, where can I get buteko night mouth tape please? 😘
this Breath Light and your Many Small Breath Holds video are excellent, very clear, helpful... easeful, thank you, john
I tried it and it worked!….. I first heard of this technique while at my son’s ENT office visit. He was getting myofacial therapy. Ed, the therapist turned beyond to the name of this breathing technique that was three years ago.
Amazing! Yes, Buteyko is starting to grow in popularity, which is wonderful.
Amazing helps with my depression. N anxiety
Wow, thanks so much for sharing 🙏
I had been searching for this highly effective exercise with the perfect guidance. I am very grateful for it, it is reinforcing my ability to finally execute a proper reduced breathing exercise. Thank you very much.
You're so welcome! Thank you so much for the feedback 🙏
My goodness! This is everything! So much love from Dallas, Texas 🙅🏽♀️😘
Thank you so much!! 🙏
This is so beautiful. Thank you so so much Neil 🙏
And thank you for your kind feedback Tanja 🙏
Thank you for this.❤️
I found this to be informative, important and calming and so helpful for my lifelong anxiety.
I really have to fight the overwhelming need to yawn. I'm assuming that is part of the air hunger? So relaxing though, really enjoyed your soothing voice as well.
Thank you for your kind feedback ❤️. The yawning could either be triggered by the air hunger or by your nervous system down shifting. The occasional yawn is fine, but it's happening repeatedly then you could try ignoring the urge to yawn.
Thanks. I cloud breathe less and less and I got a salivating mouth, and sense of being oxygenated. I have not experienced this breathing technique before. Only doing breath holding techniques. So this is what I will focus on now for an extended period😊. Years ago I was doing WIM HOF breathing, talking of the complete opposite 🤣
Wonderful! Really glad you found that sense of being oxygenated. You've got it 👍
😊 I enjoyed this
Do you have another video like this?
Thank you
Hey Michele, yes there is a playlist of them here: th-cam.com/play/PLSTo-HpulVrACv7bUGOSErDit8n42rhF4.html
Thank you for the video. I am feeling so relaxed after completeing this.
Wow, that's amazing, so glad it helped. Thank you so much for sharing. 🙏
You brought hope back to my life! I thank you so very much! 🙏🏽💜🙋🏻♀️
I love this experience. Can you do it lying down due health reasons? Ty for helping others.
I'm glad you are enjoying it 😄. Yes you can, I tend to do it in bed as I wake up and fall asleep (very gently) and a lot of my ME/CFS clients do it lying down.
This was really helpful! Feel so much calmer. Thanks for sharing t😊
You're so welcome! I'm glad it helped you to feel calmer :)
Thank you Neil.. I need to lower my blood pressure and am hoping Buteyko breathing will help me with that as I am on the upper limit of pharmaceutical help.
You are welcome Pete. The Breathe Light/Slow/Deep exercise should also be helpful for you 🙏
Can I do it lying down?
This is really helpful ❤
Yes you can! I often do it in bed for 5-10 minutes while I'm waking up in the morning which is a great way to integrate it into your day.
@@thebuteykomethod Thank you
I appreciate the sound of your voice it does the trick! I've learnt to breathe through my nose through the teaching of Buteyko I'm understanding how to be in charge of my breathing thanks to the teachings of Buteyko. Thank you
Wonderful!
I have recently been practicing light breath work and your video has really helped me feel the sensations of relaxation and warmth really clearly! Thank you so much! The voice is key on this type of teaching and your voice is perfectly suited, calm, encouraging, informative. I would like to ask is this video suitable for a teenager with epilepsy that has periodic episodes of grand mal seizures, possibility related to childhood febrile convulsions and some scarring on brain tissue. With much gratitude ❤
Thank you for your kind feedback. Without working with a client directly I can't specifically recommend practices but in general with epilepsy we want to avoid strong air hunger. So typically we would begin with nasal breathing 24/7 and breathing light slow and deep.
Excellent, thank you!
Thank you for sharing this breathing exercise. Looking forward to learning more.
Thank you Jill 🙏 Yes, Buteyko is quite the journey of discovery. It has certainly changed my life for the better :)
Great gift to share Thanks
It felt warm and made me tired. After the exercise, back to normal breathing I started to feel dizzy and even had a little panic attack. I Don't know if I did something wrong or if I'm just sensitive to the changing oxygen level. However, I now feel relaxed.
Thank you for sharing. Feeling warm is a good sign. But what might be happening is that the air hunger is too strong, and then the body is over compensating after the exercise by over breathing and causing the dizziness and panic. So if you try it again, go for a much lighter level of air hunger. Or try one of the more gentle Buteyko exercises like the Many Small Breath Holds: th-cam.com/video/ZZvgKzySOgU/w-d-xo.htmlsi=KaN_bHZ5__x0H1sl. If you still struggle then it might be worth working with a Buteyko practitioner such as myself to help you on your journey. 🙏
@@thebuteykomethod This is what I think happens when I work out too hard. I have panic/anxiety attacks, which manifests itself behaviorally. Sometimes, I am put out of commission, and I I lie awake during the day I can feel my heart beating at a faster rate than normal and there is fear and anxiety. It can last a few days: Awful.
Should I do try the above excersize to recover?
@@Frank020 Often if the intensity is too high during a workout, it can cause people to over-breathe. So you could try lowering the intensity, e.g. switching to a longer walk with nasal breathing:www.thebuteykomethod.com/buteyko-breathing/the-daily-nose-breathing-walk. In terms of recovering from a panic attack (or from overdoing it during a workout), the small breath holds exercise works really well: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
Feels great. Could this help slow down my breathing unconciousely over time? I chronically hyperventilate causing all sorts of problems
Yes, it does exactly that. As it slowly desensitises the breathing centre to co2, breathing naturally becomes slower, soften, more regular, more diaphragmatic 24/7.
@@thebuteykomethod Amazing, thank you for your comment. I have been obsessed with this since coming across your video and my mood, anxiety and sleep have improved very noticably already in the last two days
@@xiGersTx Wonderful!
Excellent! Thank you so much ❤
You are so welcome!
This was soooo AWESOME! Thank you☺
You're so welcome! ❤️
Great exercise, very calming. Thank you!
You're so welcome!
Thank you so much it is a wonderful exercise 🎉
You're so welcome!
Thank you! Q - if I try wearing a pulse oximeter during this type of exercise then what should one expect? Thank you 🙏
Hey @seanphill, you won't see much of a change. Possibly a slight drop of 1-2% as there starts to be more oxygen transfer at a cellular level. If you want to get some biofeedback, you can use a capnometer to look at co2 levels, but they are very expensive and also can give misleading (in the contact of biofeedback) results.
Hi, deviated septum prevents nose breathing some days. I wanted to buy a portable steam inhaler.....
Best anxiety video thus far. ⭐
When I work out too long I can lock on panic mode with palpitations for a few days. What is the cure for that?
Does this or the pinch nose work better for brain fog?
Hey @Frank, I'm glad you like the video :) It sounds like the intensity of your workout is far too high for your body, and this is causing you to over-breathe. It is really, really important to reduce the intensity - e.g to switch to walking instead until your body can tolerate more intense exercise, then you can very slowly and gently increase the intensity. If you are working out, and you are out of breath, or if your breathing is not under control, or you feel unwell afterwards, the intensity is too high for your current level of CO2 tolerance.
relative of mine had problems with small nose bleads very often. then she started applying smal quantities of coconut oil, so that her nose mucus membrane quit being dry, and there were no nose bleads for around 4 or years. before this solution she had small nosebleeds like 2-3 times a week easily.
@@lenalena1683 hi I had a lot more some years back. Drinking the 8 glasses of water each day helps too
Thanks you
Thank you too!
Is there a longer version ?
Just writing one now!
@@thebuteykomethodbrilliant !
Thanks so much.
You're welcome!
Amazing information first time Watching your videos
Welcome aboard!
Thank you Neil. Suffering extreme anxiety with gastritis, being using this method for 10 days and yours are by far the best. How long do you think it will take to notice a difference? I am using mouth tape night time and nose breathing during the day. How often should I do these? And what other of your videos should I incorporate into my daily breath work. I have a tendency to do too much of a good thing, story of my life, and it isn’t good tbh! I love your videos and am very hopeful getting my life back as currently it is limited due to pain. Also, is it normal to cry afterwards? Bless you 🌸
Hey @karend5327, the small breath holds are really great too: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html. Also, just see what resonates from the Buteyko exercises playlist: th-cam.com/play/PLSTo-HpulVrACv7bUGOSErDit8n42rhF4.html. How often? Well it depends a little on your body, but typically when people practice an hour of Buteyko a day (e.g. 6x10 mins) they start to notice benefits within the first couple of weeks. Hope that helps 🙏🏻
hi while i inhale i take less air in and slow but while i exhale do i take all the air out slowly or just some of the air?
This is exactly what I required. Many thanks! Btw, do you cover tinnitus issues?
Not yet!
Thank you so much! I felt deep relaxation in letting go of holding weight. I am adding this to my daily routine! 🤍
Thank you so much🙏 it was very relaxing. I started to sweat 👏👏👏🥰
Me too! I'm always freezing cold with bad circulation so I am going to use this practice regularly during the day... Have high hopes! 🙏😃
Wonderful! Getting warm is a great sign that you've got the technique right 👍
Yes it's a fantastic practice to help improve blood flow both in the short and long term. I really hope it helps 🙏
Do I take smaller breathes or let or air out on my exhale? I'm still confused on how exactly I should be modifying my breathe.
It's a really good question. There are a variety of techniques to reduce breathing, varying from just relaxing your breathing muscles to focusing on the flow of air at the nose, to reducing the size of the breaths, or even cupping the hands over the mouth and nose. Based on what it sounds like you are trying to do: 1. Close your mouth. 2. Come into a comfortable upright posture (ideally on a dining chair or similar). 3. Relax your jaw, neck, shoulders, chest, belly, buttocks and upper legs. 4. Focus your breathing just inside the tip of your nose. 5. Soften your breathing so it is quiet and gentle. 6. If you don't have any air hunger yet, begin to gently breathe slightly small breaths (both in and out). Let your out-breath be a little longer than your in-breath. Breathe about 10% less air than usual. Go gently. You just want a mild air hunger. Do this for 3-5 mins at a time with 30-60 second breaks in between. After a few minutes, look for feelings of warmth or visual or mental clarity. Take a break if it feels too intense or stressful. Make sense?
@@thebuteykomethod Perfectly! Thanks for the detailed response.
You're welcome 🙏
Hi, I’ve developed dysfunctional pattern breathing disorder that I’ve had for 5 months after having a panic attack in April this year and ever since I have been stuck in fight/flight mode. I still do experience panic attacks as a result of my dysfunctional breathing. Will these exercises help me with this? If so how do I incorporate these into my daily routine?
I really like your channel and I’m currently exploring changing my breathing to help with long term M.E. Can I use this technique throughout the day? When I’m out and about would you recommend me doing this or just breath holds? Subscribed to your channel as its already full of great content. Cheers
Hey Tedward Tre, I'm glad you are enjoying the channel :). Yes my experience with clients who have MF/CFS is that regular but gently practices are the way to go. You can use both breathe light and small holds interchangably. I tend to use the many small breath holds as a recovery pratice - e.g. if I reallise ive been over breathing while talking/working. But I would say experiment and see what works for you :)
Thanks for your video great.
Thank you Tech 🙏🏽
Very nice. Thank you for this tequnique
Is this better to Get in a parasympathetic State then belly breathing with a 4 second inhale and 8 second exhale ?
Great question. It depends quite a bit on your body and current breathing health. 4/8 breathing might be a faster way to shift state. This breathing exercise also has other benefits such as improved blood flow, oxygen delivery, long term breathing changes etc. But really, see which feels right for your body :)
Hi thanks. What's best to start with if you have a really restricted diaphragm due to an injury ? Thanks very much x
Hi Anne, start with Buteyko in general or breathe light specifically? Is the injury to the diaphragm itself? There is also a detailed Breathe Light guide on our website here www.thebuteykomethod.com/buteyko-breathing/how-to-breathe-light-the-complete-guide-to-reduced-breathing.
Hi Neil, thanks for this video! I was wondering, does the air hunger build up over a few breaths during the exercise or is it something you induce actively and thus experience with every breath by breathing 10-20% less? I am struggling to know if I'm doing it right because my stress response usually already means that I'm holding my breath, so I can't tell the difference that well yet 😅
Hey @noazange8696. The air hunger will build a little at the beginning, and then it will vary a little through the exercise. The idea is to make gentle adjustments to keep the air hunger at a gentle and constant level - although that takes a bit of practice 😉. If you have a strong stress response, keep it super gentle, e.g. just 5% less air than usual.
Wonderful and a very soothing voice
Hey Sabby, thank you for your kind words and I'm glad you enjoyed it 🙏
if we are new this practice, can one exprnce little hyperventilation ?
If there is hyperventilation, then the air hunger is too strong. Take a 60-second break and restart going much more gently. Or if you struggle that then try the gentle version here: th-cam.com/video/2BvVOcpkXXA/w-d-xo.html. Or the small breath holds: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
I have sleep apnea will my night machine help my breathing or make it worse or not make any difference, please reply 😊😊
I think this answers your question with a bit more context than I can add in a comment, hope it helps: buteykoclinic.com/sleepapnea/
how many breaths per minute do you recommend when resting and when active. Is there a guide to follow. Should your release breath be longer than your in breath?
Update I am on I think week 4 of this oratice and my sleep has improved I jlused to sleep 1 to 2 hours at a tim now I am sleeping 2 to 4 getting better everyday thank you Jesus for sending this practice to me
Can you guys do like an hour or up to 8 hour version of this
I am planning to do some longer breath light sessions, so thank you for the feedback. I probably wouldn't recommend doing more than about 30 mins of breath light within any given hour. 🙏
@@thebuteykomethod I have not fully grasped the concept yet as i have been researching PRI in depth but this is my next rabbit hole and look up pri while your at it and thanks.
thank you
Wow...this is really good for me, thank you so much !
That’s great news Marjorie 😀. If you find the Breathe Light exercise helpful, then I would definitely look into Buteyko breathing in more depth 🙏🏽
@@thebuteykomethod Thank you Neil I definitly will !
Do you have to keep your tongue on the roof of your mouth and/or exhale through your nose? Thank you
I usually do Wim Hof breathing, can you explain the difference between the two? 😊
Patrick wrote a great article here: oxygenadvantage.com/wim-hof/
@@thebuteykomethod thank you!
Thank you so much!❤
You're welcome 😊
I noticed I do light breathing normally when I'm relaxed and every once in a while I have to do a deep breath and go back to light breathing. Is this normal? For example I do light breathing for maybe a minute and then every minute, on the minute, I take a deep breath. Is this normal?
Great question Vision. So the idea is to keep the mild air hunger going. Usually is sets of 4 mins, but it can be longer. And to avoid taking in any big breaths. It might be that the air hunger is a little to strong, so you could try to reducing it a little, or experiment with resisting the urge to take the bigger breath. Make sense?
@@thebuteykomethod when you see the phrase "big breath" what do you think of in your head? We might be thinking about two different things. When I say big breath, I just mean bigger than my usually light breathing, not a hyperventilation, my breathing just seems to "reset" it self in a way. The "bigger breath" is still silent and controlled.
I guess what I want to know is how is my breathing supposed to be when I'm not doing the exercises? I'm not talking about my breathing during the exercises, so there are no sets. I'm mostly talking about my breathing during my day-to-day life. My breathing is light and rhythmic but every once in a while I have to take in a breath that is long and deeper than normal, yet still silent and controlled, before I can go back to my normal light breathing.
Is what you're saying to applicable to this scenario?
@@_VISION. So in terms of your normal daily breathing, light and rhythmic sound healthy. Regarding the occasional longer and deeper breath, this could be for various reasons, e.g. emotions releasing or as a symptom of over-breathing or something else. It's hard to tell without sitting down to go into more detail. One thing you could do is measure your control pause/bolt score and this should give you feedback on whether changing your breathing would help. Control pause explained here: www.thebuteykomethod.com/buteyko-breathing/the-control-pause-a-complete-guide
@@thebuteykomethod my guess is that depending on how relaxed I am, my breathing is so light that I have slight air hunger and that occasional deep breath helps me satiate that air hunger, or when I am relaxed my pause at the end of my breath is so long that subconsciously my breath "resets" itself with a deep breath.
Makes sense@@_VISION.
When they say do light breathing so plz plz plz tell me in how many seconds we must inhale and also exhale?
Hey Ahmad, With this exercise it isn’t about breathing in or out for a particular length of time. Rather, soften your breath (make it smaller) and slow it down a little (eg make the in and out breaths 1 second longer than normal). Experiment with it. You want a little bit of air hunger but without adding stress or tension. Follow the instructions in the exercise and try it once a day for a week to get the hang of it. Hope that helps 🤗🙏🏽
Is this better than the nose holding technique?
They both have similar benefits, but this one is a little stronger than the small breath holds. I use both.
What do you do if your nose is blocked??
Great question! Have a read of this nose unblocking guide: www.thebuteykomethod.com/buteyko-breathing/how-to-unblock-your-nose-and-beat-nasal-congestion.
Definitely calmer
That’s great, glad it helped you to feel calmer 🙏🏽
The many little breaths exercise is nice, but this slow breathing adds another depth of peace and stillness to my body! Thank you for this!
Is there a time limit one should not pass when practicing this?
Thank you so much for your feedback 🙏. Yes the breathe light exercises are the main Buteyko practices we use long term. It's amazing isn't it! Typically, we practice up to 20 mins within an hour but go with what feels right for your body.
@@thebuteykomethod Thank you!
Please make vedio how to do practically
I've just released this one and tried to make the instructions clearer and to slowly increase the air hunger till you feel it, so you could try it: th-cam.com/video/A4vEhSDk8QI/w-d-xo.htmlsi=FnWnzvIYmpP-d56l
When I am about to fall asleep at night I find myself breathing this way, I don’t have breath hunger as such because I feel so relaxed, I worry that I need to be breathing normally as I drift off, my question is what’s the difference between light breathing and shallow breathing?
@nadiapralija4222, great question! Light breathing, as encouraged in the Buteyko method, involves gentle, quiet breaths that use the diaphragm. It's about reducing the volume of air we breathe, not the depth. Shallow breathing, on the other hand, often involves quick, short breaths that use the chest muscles more than the diaphragm. If you are breathing light as you drop off into sleep then this would be a good thing. Keep up the good work! 😊🌙
salve...L'espirazione deve essere completa oppure bisogna accorciarla come per l'inspirazione?.....per semplificare, quanto tempo devo inspirare e quanto espirare?....grazie buon lavoro
This is my first time doing this. My chest & arm got slightly tingly and it made me a lil nervous. What does that mean? I backed off a bit.
Could either be that the air hunger was too strong or that you were over breathing. It might be worth holding off until you can work with a practitioner.
@@thebuteykomethod so that means I’m not supposed to tingle like that?
I've not heard anyone mention it before. It depends on a number of factors like health background, more details about the tingling. That's why I would say to work with a practitioner on it, just to be sure that you are doing the right thing for your body 🤗
My exhale is becoming 4 to 5 times longer than the inhale. Am i doing this wrong?
Typically, the out-breath ends up being about 1.5-2 times the length of the in-breath but that isn't always the case. The in-breath should be slow and gentle - if it is short and sharp then this could be a sign that there is too much air hunger or that your out-breath is too long. To clarify, we are not trying to control the breath, just to gently soften and slow it a little using relaxation and awareness to create a mild air hunger. Hope that helps
Can i do these exercises even if i have a mild scoliosis?
Hey @Hopeful887, I've not seen any references to contraindications for scoliosis, so I think you should be fine. But I'd always recommend checking with your doctor just to be sure.
What does it mean when I yawn during the exercise
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 👍
if you got trap in an elevator in space you can survive 20% more time doing this exercise right?
Well, Dr Buteyko did apparently do some research for the Russian space agency - not sure if that's true or not though 🤔
When we get air hunger, it feels like i have to take a deep breath from time to time, almost like a yawn.. it that normal?
@@RajeshPatel-zb7qf yup! It’s just your anxiety telling you that you need more oxygen in your body, but you really don’t. These exercises can help so you aren’t breathing through the mouth and stuck w/ dysfunctional breathing.
I suffer with air hunger, tightness and sighing nearly all day, every day. Yet as soon as i do this method i cannot seem to trigger air hunger at all. but i cant make my breath any slower. Why could that be?
If you cup your hands over your nose and mouth, with a small gap (stronger technique to re-Breathe some co2), does that create air hunger?
@@thebuteykomethodnot really. I just can't seem to find the air hunger response. Maybe because I feel like I'm suffocating most of the time so my brain isn't recognising something that's a lot more gentle?
@@amyleigh519 If there is air hunger all the time, then the Breathe Light exercise might be too strong to start with. Without going through the intake process, I can't really give specific advice. But for most people, the entry level practice is the many small breath holds, so that might be a better place to start. After the practice, the residual air hunger should feel reduced. There is one I guided here: th-cam.com/video/ZZvgKzySOgU/w-d-xo.html
This is difficult! I come from doing Wim Hof regularly to this and the difference is insane
Hard to tell the difference between the first and second. You mention more heat and more saliva. Nope! what did I do wrong?
Hey Jonathan. The first part is just awareness of the breath at the nostrils. The second part involves gently softening and slowing the breath. Heat and more salvia don’t always happen but often do, along with a sense of calm or clarity. It can take a few attempts to find the right level of air hunger. You want to feel like you are not getting quite enough air, but you don’t want the air hunger to be too strong. Experiment a bit and see how you get on. 🙏🏽