Science is catching up with what many have known for years: the way we breathe matters. Clinical studies now demonstrate that breathing techniques can alleviate asthma symptoms, enhance lung function, and even alleviate anxiety.
At Buteyko Clinic International, we’ve been at the forefront of this field, teaching evidence-based breathing methods for decades. Two techniques that often come up in research are Buteyko Breathing and Pursed Lip Breathing.
In this article, we’ll explore both, highlight what the science says, and explain why the Buteyko Method may offer more lasting benefits for long-term health.
The Origins and Philosophy of the Buteyko Method
The Buteyko Breathing Method was developed in the 1950s by Ukrainian doctor Konstantin Buteyko. While working in Moscow, he noticed something unusual: many of his patients with asthma, high blood pressure, and other chronic health problems tended to breathe faster and heavier than healthy people.
This observation led him to an important discovery. When we breathe too much, often called over-breathing, we upset the delicate balance of oxygen and carbon dioxide in the body. Instead of helping, this can actually make symptoms worse.
Dr. Buteyko experimented on himself by slowing his breathing, and he found that his blood pressure improved. From there, he developed a structured method to help people restore healthier breathing patterns.
At its heart, the Buteyko Method is about retraining the breath, not just managing symptoms. It uses a series of gentle, systematic exercises that include:
- Breathing through the nose to filter and warm the air.
- Taking smaller, lighter breaths to prevent over-breathing.
- Short breath holds (known as the “Control Pause”) are used to measure and improve breathing efficiency.
- Relaxation techniques to prevent stress-driven hyperventilation.
Over time, this approach helps people transition from dysfunctional breathing habits to calmer, more efficient breathing patterns.
Research has backed up these results. For example, a clinical trial published in the New Zealand Medical Journal found that adults with asthma who practiced Buteyko were able to cut their use of reliever medication by 85% and reduce steroid use by half, without negative side effects.
Another 2017 study in children showed improvements in lung function and overall quality of life from using the Buteyko Method.
In short, Buteyko is not just a breathing exercise. It’s a clinically grounded method designed to change the way you breathe for better long-term health.
The Benefits of Buteyko Breathing
The benefits of Buteyko extend far beyond alleviating symptoms in the moment. Buteyko focuses on retraining breathing patterns, thus, it can create lasting improvements in both physical and mental health. Some of the most well-documented benefits include:
- Better breathing for asthma and respiratory conditions: Buteyko has been shown to reduce asthma symptoms and lower reliance on medication.
- Calmer mind and body: By slowing and softening the breath, it helps break the cycle of anxiety and panic.
- Improved sleep: Encouraging nasal breathing at night can help reduce snoring and sleep apnea, leading to deeper, more restful sleep.
- Healthier blood pressure: Gentle, controlled breathing helps regulate the cardiovascular system.
- More energy and focus: Efficient breathing supports better oxygen delivery, which can boost concentration and vitality.
- Healthier habits: Over time, Buteyko encourages a natural shift from mouth breathing to nasal breathing, which benefits the airways and overall wellbeing.
What makes Buteyko unique is its focus on the root cause of breathing problems, rather than just providing temporary relief.
What Is Pursed Lip Breathing?
Pursed lip breathing is a simple technique often taught in pulmonary rehabilitation programs, especially for people with conditions like COPD, asthma, or pulmonary fibrosis.
The idea is straightforward: you breathe in gently through your nose, then breathe out slowly through lips that are gently pursed, as if you were whistling or blowing on hot tea.
This longer, controlled exhalation creates a small amount of back pressure in the airways, which helps keep them open. By doing so, it makes it easier to move stale air out of the lungs and bring fresh air in.
The usual rhythm is to breathe in for about two seconds and breathe out for about four seconds, a simple 1:2 ratio. With practice, this technique can feel natural and calming.
Some medical conditions can cause pursed lip breathing. It’s often seen in people with COPD, emphysema, and asthma flare-ups. In these cases, pursed lip breathing may happen naturally as the body tries to keep airways open and reduce breathlessness.
Benefits of Pursed Lip Breathing
Pursed lip breathing is often described as a “rescue” technique because it can provide quick relief when you feel short of breath. It’s especially helpful during activity, such as climbing stairs, walking, or lifting, but it can also be used at rest.
Some of the main benefits include:
- Relieves breathlessness: Helps you slow down your breathing and feel more in control.
- Improves airflow: Keeps airways open longer, allowing more oxygen to reach the lungs.
- Calms the nervous system: The slower rhythm can reduce stress and anxiety.
- Useful at night: Some people use it to ease breathlessness while trying to sleep.
- Accessible to many: It can be practiced by people with COPD, asthma, or other chronic lung conditions, as well as older adults who want to manage breathlessness.
For many, pursed lip breathing provides a sense of control during moments when breathing feels difficult.
Limitations and Side Effects of Pursed Lip Breathing
While pursed-lip breathing is safe and easy to learn, it does have its limitations.
- Some people may feel dizzy or lightheaded if they overdo it.
- It may not be suitable during an acute asthma attack or in situations where focusing on breathing increases anxiety.
- If done incorrectly or excessively, it can cause fatigue in the breathing muscles.
- Most importantly, it offers only short-term relief. It does not correct the underlying patterns of dysfunctional breathing. So, its therapeutic effect is usually limited to a few breaths and doesn’t retrain breathing patterns.
In other words, pursed lip breathing is a helpful tool, but it is not a cure. It can make breathing easier in the moment; it doesn’t retrain how you breathe over the long term. Now, let’s see how it compares to the Buteyko Method.
Scientific Comparison: Buteyko vs. Pursed Lip Breathing
Both Buteyko Breathing and Pursed Lip Breathing (PLB) have been studied for their effects on asthma and COPD. While both techniques are helpful, research indicates that Buteyko tends to yield more sustainable and long-term improvements.
A study in the Journal of Current Research compared Buteyko and pursed lip breathing in obese children with exercise-induced asthma. Both groups improved, but the Buteyko group showed greater gains in peak expiratory flow rate (PEFR) and a more significant reduction in daytime and nighttime symptoms. This suggests that Buteyko is more effective at improving lung function and reducing asthma flare-ups.
A 2019 study compared the two methods in 50 patients with COPD. Both groups improved after four weeks, but those practicing Buteyko showed significantly better improvements in lung function tests (FEV1, FVC). The conclusion: pursed lip breathing helps in the moment, but Buteyko provides deeper, longer-lasting results.
Comparison Table: Buteyko vs. Pursed Lip Breathing
| Feature | Buteyko Breathing | Pursed Lip Breathing |
|---|---|---|
| Origin | Developed by Dr. Konstantin Buteyko in the 1950s (Soviet Union) | Commonly taught in pulmonary rehab, especially for COPD |
| Main Focus | Long-term retraining of dysfunctional breathing patterns | Short-term relief of breathlessness |
| Technique | Nasal breathing, reduced breathing, gentle breath holds, relaxation | Inhale through nose, slow exhale through pursed lips |
| Primary Benefit | Improves respiratory efficiency, reduces medication use, lowers anxiety, improves sleep | Keeps airways open, reduces air trapping, eases immediate shortness of breath |
| Conditions Studied | Asthma, sleep apnea, anxiety, hypertension, dysfunctional breathing | COPD, emphysema, asthma flare-ups |
| Duration of Effect | Long-term improvements with practice | Immediate but temporary relief |
| Limitations | Requires consistent practice and guidance from instructors | Does not retrain breathing; may cause dizziness if overused |
| Diaphragm Impact | Indirectly improves diaphragm efficiency by reducing over-breathing | Does not strengthen diaphragm directly |
The Buteyko Method Is the Right Breathing Technique for You
When it comes to choosing the right breathing technique, the evidence shows that the Buteyko Method stands above the rest.
Pursed-lip breathing has its place, as it can help calm breathlessness in the moment. However, it is a temporary fix, offering relief that fades as soon as you stop using it. It does not alter the way you breathe, nor does it address the underlying patterns that cause symptoms to recur.
The Buteyko Method is different. It is not just a quick technique, but a complete system of breathing retraining. It restores balance between oxygen and carbon dioxide, encourages nasal breathing, and reduces chronic over-breathing, thereby long-lasting improvements in health and wellbeing.
Research shows that Buteyko helps people with asthma reduce symptoms and medication use, improves lung function in COPD, lowers anxiety, enhances sleep, and even supports cardiovascular health.
If you are serious about improving your health, managing your symptoms, and unlocking your full potential, the Buteyko Method is the ideal breathing technique for you.
Take the Next Step with Buteyko Clinic Int’l
You’ve seen the facts. You’ve seen the comparisons. Now it’s time to take action.
The Buteyko Method is more than a technique; it is a life-changing practice backed by science and taught worldwide by breathing expert Patrick McKeown. Whether you want to sleep better, reduce anxiety, improve asthma or COPD, or simply breathe with greater ease, this is the path forward.
At the Buteyko Clinic International, we’ve made it simple for you to begin:
- 🌍 Online Courses: Learn at your own pace with structured guidance, practical exercises, and proven strategies to improve your breathing and health.
- 🎓 Certification Programs: For those ready to go deeper, train with Patrick McKeown and become a certified Buteyko instructor, helping others transform their lives through better breathing.
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