We often think of diabetes as a condition that only affects blood sugar. But science is revealing something fascinating: the way we breathe can also influence how our bodies manage glucose and stress.
On World Diabetes Day 2025, we’re looking beyond blood sugar to explore something often overlooked: your breathing.
Today, we’ll take a closer look at how diabetes can affect your breathing, why breathing can impact blood sugar management, and how breathing techniques like the Buteyko Method can help support diabetes management.
What Is Diabetes?
Diabetes is a chronic condition that affects how the body processes glucose, the main source of energy for our cells. When we eat carbohydrates, they are broken down into glucose, which enters the bloodstream.
The hormone insulin, produced by the pancreas, helps move this glucose into cells to be used for energy.
In a healthy body, insulin and glucose work together to keep blood sugar levels balanced. But in diabetes, this system breaks down:
- In Type 1 diabetes, the immune system destroys the insulin-producing cells in the pancreas. People with this type must take insulin daily to survive.
- In Type 2 diabetes, which accounts for around 90–95% of cases, the body becomes resistant to insulin or doesn’t produce enough. Over time, this leads to chronically high blood sugar levels.
Both types can cause serious complications if not managed properly, affecting the heart, kidneys, nerves, eyes, and even the lungs.
But here’s what’s often missed: diabetes doesn’t just affect how your body handles sugar. It also affects how your body handles oxygen and carbon dioxide, two key players in healthy breathing.
How Diabetes Affects Your Breathing
Breathing problems are more common in people with diabetes than many realize. You might notice feeling short of breath, breathing harder during mild activity, or struggling to take a deep breath when stressed.
These changes are not just random; they reflect how diabetes influences the lungs, nerves, and circulation.
High blood sugar impacts the lungs
When blood sugar stays elevated for long periods, it can damage the small blood vessels that supply the lungs.
This makes the lungs less flexible and reduces their ability to transfer oxygen efficiently. Over time, this can cause mild breathlessness or a feeling that breathing takes more effort than before.
Studies show that people with Type 1 and Type 2 diabetes often have lower lung capacity, which can cause shortness of breath or the feeling of breathing harder than normal.
Nerve and muscle changes
Diabetes can also affect the phrenic nerve that controls the diaphragm, the main muscle used for breathing.
When these nerves become less responsive, breathing may feel shallow or tiring. Some people describe it as feeling unable to “get enough air,” even though their oxygen levels are normal.
This nerve-related weakness is one reason breathing can feel more difficult for those living with diabetes.
Circulation and oxygen delivery
Another factor is how diabetes affects blood flow. High glucose levels make blood vessels stiffer and narrower, limiting how much oxygen reaches the tissues.
The body compensates by breathing faster, which can create a pattern of heavier or more noticeable breathing. This response is the body’s way of trying to deliver more oxygen when circulation is compromised.
Mouth breathing and stress
Many people with diabetes unknowingly breathe through their mouths, especially during sleep.
Mouth breathing tends to dry out the airways and lower carbon dioxide levels, which can cause blood vessels to tighten and reduce oxygen delivery. It also triggers stress hormones that can raise blood sugar levels.
Leads to diabetic ketoacidosis
In more serious situations, such as diabetic ketoacidosis, the body produces excess acids called ketones. To correct this imbalance, breathing becomes heavy and rapid, a pattern known as Kussmaul breathing.
This type of breathing is a clear signal that the body is under stress and needs immediate medical attention.
Why Breathing Matters for Blood Sugar Control
Breathing is more than just taking in air; it’s how your body manages energy, stress, and balance. The way you breathe directly affects your autonomic nervous system (ANS), which controls automatic processes like heart rate, digestion, and insulin release.
The ANS has two sides:
- The sympathetic system (fight-or-flight), which increases stress hormones and blood sugar.
- The parasympathetic system (rest and digest) which calms the body and supports insulin production.
When you’re stressed or breathing too fast, your body stays stuck in “fight or flight.” This raises adrenaline and cortisol, both of which increase blood sugar.
Sleep-disordered breathing, which results in poor sleep, can also increase the risk of diabetes.
However, slow breathing activates the parasympathetic system, helping your body relax, improve insulin sensitivity, and restore balance.
A 2013 study found that a simple relaxation breathing exercise performed before and after a glucose challenge improved post-meal blood sugar levels in healthy adults. This suggests that controlled breathing can positively influence how the body manages glucose.
Furthermore, slow, gentle breathing improves oxygen flow and helps the body maintain balance in the nervous system. This calming effect lowers stress and anxiety, which can otherwise cause blood sugar to rise.
When stress hormones trigger the release of stored glucose, poor insulin function can make it harder for cells to use that sugar.
Regular slow-breathing practice has been shown to improve insulin sensitivity, especially in people with Type 2 diabetes, helping the body manage blood sugar more efficiently.
Now that we understand how slow, diaphragmatic breathing helps calm the body and stabilize blood sugar, it’s worth looking at a proven method that teaches this skill in a structured way. One of the most effective techniques is the Buteyko Method.
The Buteyko Method: A Natural Tool for Diabetic Health
The Buteyko Method is a scientifically supported breathing technique developed in 1952 by Ukrainian doctor Konstantin Buteyko.
While studying patients with asthma and high blood pressure, he noticed that those who were unwell often breathed too quickly and too deeply. This kind of over-breathing lowered blood carbon dioxide levels and worsened symptoms.
Dr. Buteyko discovered that by slowing the breath and using the nose instead of the mouth, people could restore balance, improve oxygen delivery, and feel healthier.
How the Buteyko Method Works
The Buteyko Method teaches you to breathe in a calm, gentle, and efficient way. It focuses on four main habits:
- Nasal breathing: Breathing through the nose filters and warms the air, supports better oxygen use, uses the diaphragm, and protects the airways.
- Reduced breathing: Taking smaller, quieter breaths helps prevent over-breathing and keeps carbon dioxide at healthy levels.
- Gentle breath holds: Short pauses between breaths train the body to handle normal carbon dioxide levels and improve circulation.
- Relaxation: Staying relaxed helps the body maintain steady breathing and reduces stress.
These simple steps help the body find a natural rhythm and bring the nervous system back into balance.
Why It Helps People with Diabetes
The Buteyko Method can support diabetes management because it teaches calm, nasal breathing that reduces stress hormones, supports insulin function, and helps the body manage blood sugar more effectively.
A 2017 study published in Nature found that slowing the breath to six breaths per minute improved blood flow, oxygen levels, and nervous system balance in people with diabetes.
A 2019 study published found that practicing diaphragmatic breathing for 12 weeks significantly lowered fasting and post-meal blood sugar levels in women with Type 2 diabetes.
These studies show that regular, controlled breathing can help support glucose management when combined with other healthy habits.
These findings align with the principles of the Buteyko Method, which also emphasizes slow, diaphragmatic, and relaxed breathing to improve oxygen balance, reduce stress, and support better metabolic control.
Practical Ways to Get Started with the Buteyko Method
If you’re living with diabetes, your breath can become a simple yet powerful tool to help calm your body and support better blood sugar control. The Buteyko Method focuses on gentle, nasal, and relaxed breathing that you can easily practice at home. Here’s how to begin:
- Breathe through your nose. Keep your mouth closed and breathe only through your nose during the day and at night. Nasal breathing warms, filters, and humidifies the air and helps your body use oxygen more efficiently.
- Find a Buteyko instructor. You can find a Buteyko instructor near you, as it is recommended you only undertake breath retraining under the direct supervision of an experienced, qualified Buteyko Clinic instructor.
- Slow down your breathing. Try to take about six light breaths per minute. Inhale gently through your nose for about four seconds and exhale for five or six seconds. Your goal is to feel calm, not to take big breaths.
- Use your diaphragm. Place one hand on your belly and another on your chest. As you breathe in, your belly should rise slightly while your chest stays still. This helps you breathe more deeply and efficiently. The Buteyko belt can help you with this.
- Be consistent with guidance. You can use the free Buteyko Breathing App for guided sessions and reminders. It’s a great way to stay consistent and track your progress.
- Encourage nasal breathing during sleep. If you tend to mouth-breathe at night, try MYOTAPE, a gentle, safe tape that keeps your lips closed while still allowing you to breathe comfortably through your nose. Better sleep and nasal breathing can help stabilize morning blood sugar levels.
Remember to monitor your blood sugar regularly and talk with a doctor before starting any new breathing routine.
The Buteyko Method Supports Your Breathing with Diabetes
Living with diabetes can feel overwhelming at times, but your breath is a tool you already have that can help you feel calmer, more balanced, and in control.
The Buteyko Method helps calm the body, lower stress, and support steadier blood sugar, all through gentle, nasal breathing you can practice anywhere.
At Buteyko Clinic International, you can learn these proven techniques directly from breathing expert Patrick McKeown, author of The Breathing Cure, through our comprehensive online breathing courses.
For health professionals, our Buteyko Certification Program offers advanced training to help others benefit from this life-changing method.
