It’s easy to overlook the power of something as simple as breathing, but the way you breathe can make a real difference to your health.
Healthy breathing can boost your energy, help you sleep more soundly, and make it easier to handle stress. Indeed, paying a little more attention to your breath can support both your body and your mind in everyday life.
The Buteyko Breathing Technique is a straightforward and effective method that teaches you how to utilize your breath to enhance your overall well-being.
If you’re interested in how to do the Buteyko breathing technique or want to know how to practice Buteyko breathing in simple, practical ways, this guide is here to help.
In this article, you’ll find clear and easy steps for how to practice it, even if you’re just a beginner. But first, what is Buteyko breathing all about?
The Buteyko Breathing Method
The Buteyko Breathing Method is a gentle approach to enhancing your health by modifying your breathing habits. Created in the 1950s by Ukrainian doctor Konstantin Buteyko, this method is designed to help you develop healthier, more efficient breathing habits. It is a breathing technique that actually works.
Dr. Buteyko observed that unwell individuals often breathed rapidly and through their mouths, which exacerbated their symptoms. By slowing down his own breathing and using his nose, he saw improvements in his health and wanted to share this approach with others.
At its heart, the Buteyko Method teaches you to breathe through your nose, take lighter and slower breaths, and use your diaphragm. These simple changes can help open your airways, improve blood flow, lower blood pressure, and make it easier for your body to use oxygen.
How the Buteyko Method Works and Why It Helps
The Buteyko Method is based on four main principles that work together to help you breathe better:
Nasal breathing: Breathing through your nose filters and warms the air, keeps your airways healthy, and helps maintain the right balance of oxygen and carbon dioxide in your body.
Light breathing: Taking gentle, quiet breaths prevents over-breathing, which keeps your blood vessels open and helps oxygen reach your tissues.
Slow breathing: Slowing your breath calms your body and mind, reduces strain on your airways, and supports relaxation.
Deep (Diaphragmatic) breathing: Using your diaphragm for each breath allows for deeper, more efficient breathing and helps keep your airways open.
One of the key tools in the Buteyko Method is the “Control Pause” (CP). This is a simple breathing test that measures how long you can comfortably hold your breath after a gentle exhale. If your CP is on the lower side (under 20–25 seconds), it’s a sign that your breathing could be improved. As you practice the Buteyko Method, your CP should increase, indicating that your breathing is becoming lighter and healthier.
But why does it help you? The way you breathe directly affects how much carbon dioxide stays in your blood. While many people think carbon dioxide is just a waste gas, your body actually needs a certain amount to help oxygen move from your blood into your tissues.
If you breathe too much or too quickly, you lose carbon dioxide, which can lead to problems such as fatigue, asthma symptoms, snoring and sleep apnea, high blood pressure, and other health issues. You can find out more on the amazing benefits of Buteyko breathing. Also, how it can help improve breathing in teens.
Even among mental health professionals, the Buteyko Method can be integrated into your therapy practice.
So, how can you learn to do the Buteyko breathing method?
How to Practice the Buteyko Breathing Technique
Here is a step-by-step guide to doing the Buteyko method:
Create the right environment
Before you begin practicing the Buteyko Method, it’s important to set up an environment that helps you focus and relax. Find a quiet space where you won’t be interrupted.
Sit upright with your back straight and your feet flat on the floor. Let your hands rest gently on your lap or by your side. Keep your mouth closed and start breathing gently through your nose.
Taking a few moments to create the right environment can make your practice more effective and enjoyable.
Find out your control pause
A great way to start practicing the Buteyko Breathing Technique is by finding out your Control Pause. This is a basic breathing exercise that helps you check your current breathing pattern.
Begin by sitting comfortably and taking a gentle breath in and out through your nose. After a normal exhale, pinch your nose closed with your fingers to hold your breath. Count the seconds silently until you feel the first natural urge to breathe in; this is your Control Pause. When you reach that point, release your nose and breathe calmly through your nose again.
Rest for a moment, then repeat this exercise a few times. While doing this, focus on keeping your breathing light, slow, and quiet.
ALSO READ: Buteyko or Oxygen Advantage®: Which Breathing Method Should You Learn?
Common Buteyko Breathing Exercises
Once you’ve measured your Control Pause, you’re ready to start practicing the core Buteyko exercises. These exercises are designed to help you breathe through your nose, lighten your breath, use your diaphragm, and slow down your breathing rate. Let’s walk through the main exercises step by step.
Nose unblocking exercise
If you notice your nose feels blocked when you try to breathe through it, don’t worry—this is very common, especially if you’re new to nasal breathing. The nose-unblocking exercise is a simple way to clear your nasal passages and make it easier to breathe through your nose.
How to do it:
- Take a normal breath in and out through your nose.
- After exhaling, pinch your nose closed with your fingers.
- While holding your breath, gently nod your head up and down until you feel a moderate air hunger (the need to breathe in).
- Release your nose and breathe in gently through your nose.
- Rest for a moment and breathe normally before repeating if needed.
This exercise can be repeated several times until your nose feels clearer. Once you can comfortably breathe through your nose, you’re ready to move on to the main breathing exercises.
Breathe light exercise
The Breathe light exercise helps normalize your breathing by reducing the volume of air you take in, creating a slight feeling of air hunger. This allows your body utilize oxygen more effectively and maintain healthy carbon dioxide levels. It is one of the best breathing exercise for insomnia.
How to do it:
- Sit up straight in a chair or cross-legged on the floor.
- Place your hands on your chest or lap and close your mouth.
- Breathe gently in and out through your nose, paying attention to the cool air coming in and the warm air leaving.
- Gradually slow and soften your breath until you feel a light, tolerable hunger for air. Your breathing should be so gentle that the fine hairs in your nostrils barely move.
- Maintain this feeling of air hunger for about four minutes. If it becomes uncomfortable, pause and breathe normally before trying again.
Focus on keeping your breath quiet, soft, and relaxed throughout.
Breathe deep exercise
This exercise teaches you to use your diaphragm for deeper, more efficient breaths. Diaphragmatic breathing supports better oxygenation and helps calm your mind. It is one of the Buteyko breathing exercises for women.
How to do it:
- Sit up straight and place your hands on the sides of your lower ribs.
- Breathe in silently and feel your ribs expand outwards as your diaphragm moves down.
- As you exhale, feel your ribs move back in.
- The breaths should be fuller, but you should take fewer of them.
- Continue this pattern for about four minutes, focusing on the movement of your lower ribs.
Remember, the goal is to breathe deeply into your belly, not your upper chest.
Breathe slow exercise
Slowing your breath helps calm your nervous system and supports relaxation. The aim here is to reduce your breathing rate to about six breaths per minute. It is one of the best breathing exercises for stress.
How to do it:
- Sit comfortably and place your hands on your lower ribs.
- Inhale gently through your nose for a count of four seconds.
- Exhale slowly for a count of six seconds.
- Repeat this cycle, aiming for about four minutes.
If you find this challenging, you can start with shorter counts and gradually work up to the full timing.
Breathe light, slow, and deep (LSD)
This final exercise combines all the elements you’ve just practiced, light, slow, and deep breathing. It helps you build functional breathing habits for everyday life. It is one of the best breathing exercises for menopause.
How to do it:
- Sit up straight and place your hands on your lower ribs.
- Breathe in gently and deeply through your nose, feeling your ribs expand.
- Exhale slowly and softly, feeling your ribs move in.
- Keep your breathing light (create a gentle air hunger), slow (aim for four seconds in, six seconds out), and deep (use your diaphragm).
- Practice this pattern for about four minutes.
Practicing these exercises daily can help retrain your breathing to master the Buteyko method, improve your Control Pause, and support better health and well-being. Start slowly, be patient with yourself, and remember that small, consistent steps lead to real progress.
Safety Guidelines to Consider
Practicing the Buteyko Breathing Method is generally safe and suitable for most people. However, to get the best results and stay comfortable, it’s essential to keep a few simple guidelines in mind:
Start gently: Always begin with exercises that feel comfortable and manageable. Please don’t force yourself to breathe less than it feels natural or safe for you.
Keep breath holds short: When practicing breath-holding exercises, only hold your breath until you feel the first natural urge to breathe in. This is especially important if you have any medical conditions.
Take breaks and stay hydrated: If you start to feel tired or notice mild cleansing reactions, pause your practice and drink some warm water. Short breaks help your body adjust.
Learn from a qualified instructor: If possible, consider learning Buteyko from a certified instructor, either online or in person. This is especially helpful if you have health concerns or want to make sure you’re practicing correctly. You can find a Buteyko instructor near you on our website.
Consult your doctor if necessary: If you have any serious health issues or are unsure whether Buteyko breathing is suitable for you, consult your doctor before starting.
Pay attention to your body: If you notice that your symptoms are worsening or if you feel unwell during practice, stop exercising and seek professional advice.
If you continue to have trouble with nasal breathing, such as persistent blockage, it may be due to a structural issue like a deviated septum or enlarged adenoids. In these cases, it’s best to consult an ENT specialist for further support.
And if you continue to have trouble with nasal breathing, such as persistent blockage, it may be due to a structural issue like a deviated septum or enlarged adenoids. In these cases, it’s best to consult an ENT specialist for further support.t.
Who Should Avoid Buteyko Exercises?
Buteyko breathing is not recommended for everyone. If you have certain medical conditions, such as severe respiratory illnesses or unstable heart conditions, or if you are in the first trimester of pregnancy, it’s best to avoid these exercises unless you are under the supervision of a healthcare professional. Always consult your doctor if you are unsure whether it’s safe for you to begin.
If you follow these simple safety tips, you can enjoy the benefits of Buteyko breathing with confidence and peace of mind.
Learn How to Practice the Buteyko Method Now
The Buteyko Breathing Method provides a natural and powerful approach to transforming your health through improved breathing habits. As we’ve seen, these simple techniques offer amazing health benefits and can be practiced easily.
Do you want to master this breathing technique yourself? Buteyko Clinic International, founded by world-renowned breathing expert Patrick McKeown, offers COMPREHENSIVE ONLINE BREATHING COURSES that make learning easy and accessible, and a free breathing app to guide your daily practice.
For professionals, our REPUTEABLE BUTEYKO CERTIFICATIONS PROGRAMS for healthcare practitioners seeking to support others or those looking to become certified breathwork coaches.
Don’t spend another day struggling with symptoms that proper breathing could help address. Join thousands worldwide who have discovered how changing their breath changed their lives, visit Buteyko Clinic International today and take your first step toward breathing better and living better.
