Buteyko breathing has become increasingly popular as a method for managing asthma, reducing anxiety, and improving sleep. Alongside its growing reputation, essential questions are being asked: is Buteyko breathing dangerous? Or, on the flip side, is Buteyko breathing safe for someone like you?
While many people report positive changes, concerns about possible risks still remain. This article takes an honest look at the Buteyko method, exploring what it involves, its benefits, potential dangers, and how to approach it safely. If you have doubts or worries about trying Buteyko breathing, the information here will help you weigh the facts and decide what’s right for you.
What is the Buteyko Method?
The Buteyko Breathing Method was created in the 1950s by Dr. Konstantin Buteyko, a Ukrainian doctor. He found that people who were sick often breathed too quickly or through their mouths, which worsened their symptoms. By teaching people to slow down their breathing and use their nose instead of their mouth, Dr. Buteyko helped many people improve their health.
The method is based on four main principles:
- Nasal Breathing: Breathing in and out through the nose helps filter and warm the air.
- Light Breathing: Taking gentle, quiet breaths to avoid over-breathing.
- Slow Breathing: Keeping a calm and steady breathing pace.
- Deep (Diaphragmatic) Breathing: Using the diaphragm (belly) instead of shallow chest breathing.
A simple tool called the “Control Pause” (CP) helps track your breathing progress. After exhaling, you hold your breath and count the seconds until you feel the need to breathe in. A longer CP means your breathing is becoming more efficient and healthier.
The main idea is that breathing less and more gently keeps the right amount of carbon dioxide in your blood, which helps your body use oxygen more effectively.
Benefits of the Buteyko Breathing Method
Many people have found that Buteyko breathing makes a real difference in their lives. Here are some of the main benefits:
- Asthma: Helps reduce asthma symptoms, making it easier to breathe and sometimes even lowering the need for medication.
- High blood pressure: Slower, lighter breathing can help lower blood pressure and support heart health.
- Sleep quality: Encourages deeper and more restful sleep, and can help with problems like insomnia, snoring, and sleep apnea.
- Anxiety and stress: Teaches calmer breathing patterns, which can reduce feelings of anxiety and help with panic attacks.
- Children’s health: Promotes nose breathing in children, which supports healthy jaw and dental development and can prevent crooked teeth.
Is Buteyko Breathing Dangerous?
Buteyko breathing is widely regarded as a safe and non-invasive therapy for a range of health issues, including asthma, anxiety, insomnia, high blood pressure, and sleep apnea. It has helped many people improve their breathing patterns and overall wellbeing.
However, as with any health practice, there are important risks, special considerations, and situations where caution is needed.
Who Should Avoid Buteyko Breathing?
There are specific groups for whom Buteyko breathing is not recommended:
- Children under four: The Buteyko Method is unsuitable for children younger than four. You can learn about Buteyko for children here.
- Pregnant women: Buteyko exercises should not be practiced during pregnancy, especially those involving breath holds.
- Those certain medical conditions: Do not start Buteyko breathing if you have sickle cell anemia, an arterial aneurysm, very high uncontrolled blood pressure, heart problems within the last three months, uncontrolled hyperthyroidism, a known brain tumor, or kidney disease.
Who Needs Special Supervision?
Some people should only practice Buteyko breathing under the direct supervision of a qualified instructor, ideally in consultation with their healthcare provider. This includes individuals with:
- Diabetes: Breath retraining can lower blood sugar, so it must be done carefully and under medical supervision.
- Severe asthma or emphysema: Symptoms can change quickly, so professional guidance is important.
- Epilepsy or schizophrenia: These conditions can be sensitive to changes in breathing patterns.
- Unstable blood pressure or chest pain: If you have unsatisfactory blood pressure levels or pain in the heart region, supervision is needed.
If you fall into any of these categories, avoid exercises that involve holding your breath for extended periods, such as nose-unblocking, maximum pause, or steps, unless you have professional support.
Most people experience little to no side effects when starting Buteyko breathing, though mild symptoms like increased mucus, headaches, or tiredness may occasionally occur as the body adjusts. However, this typically only occurs when the exercises are done to an extreme, which is not recommended.
Switching to Nasal Breathing
A key part of the Buteyko Method is switching from mouth to nasal breathing. At first, this can cause a feeling of air hunger or not getting enough air, especially if you have nasal congestion or an irregular breathing pattern. This mild discomfort is normal and usually eases after a few days of practice. If the sensation remains strong, using a nasal dilator (a strip or device to open the nostrils) can help, especially during sleep or physical activity.
However, if you continue to have trouble with nasal breathing, it may be due to a structural issue such as enlarged adenoids in children or a deviated septum in adults. Buteyko exercises alone may not be enough in these cases, and it’s best to consult with an ENT (ear, nose, and throat) specialist.
How to Practice Buteyko Breathing Safely
While Buteyko breathing is generally safe, practicing it correctly and with care is vital, especially if you have any existing health concerns. Here are some key safety tips for practicing Buteyko breathing:
- Start gently: Begin with comfortable, manageable exercises. Never force yourself to breathe less than feel safe.
- Avoid overdoing breath holds: Only hold your breath until you feel the first real need to breathe in, especially if you have medical conditions.
- Hydrate and rest: Drinking warm water and taking breaks can help ease any mild cleansing reactions.
- Seek qualified guidance: Learning from a certified Buteyko instructor, either online or in person, is recommended, especially if you have health concerns or experience unusual symptoms. You can find a Buteyko practitioner near you on our website.
- Consult your doctor: If you have any serious health issues or are unsure whether Buteyko breathing is right for you, always talk to your doctor before starting.
- Monitor your symptoms: If you notice your symptoms worsening or feeling unwell, stop the exercises and seek professional advice.
If you experience any distress, are unsure about your symptoms, or have any medical conditions listed above, it’s best to avoid exercises that involve long breath holds and seek professional advice before continuing.
ALSO READ: Buteyko Breathing vs. Pranayama: Benefits, Applications, Differences
You Can Learn and Practice Buteyko Breathing Safely
As we’ve explored, the Buteyko Method is a safe, proven way to improve asthma, sleep, anxiety, and overall wellbeing for most people when practiced correctly. However, proper guidance is essential, especially for those with specific health conditions. Patrick McKeown, who overcame his own severe asthma using Buteyko techniques, has spent decades refining these methods into accessible, effective programs that deliver real, measurable results.
Ready to experience the benefits for yourself? Join Patrick’s comprehensive online Buteyko courses and learn everything you need to breathe and feel better, right from your home.
For health professionals and those passionate about helping others, our internationally recognized Buteyko certification program empowers you to teach these life-changing techniques and make a real difference in your field.
