Physical Health
Video/Text

Alphabetical Listing of the Buteyko Exercises Covered (text)

Lesson 5 Chapter 2 Module 1

Exercise

Description

Basic Walking
Exercise

20-60 minutes brisk walking 6 days/week. 

Longer walks may be split up into shorter segments of 20 minutes or more.

Daily aerobic exercise is generally necessary for improvement of the morning CP beyond 20 seconds.

Flushing the Nasal Passages

Process of flushing the nasal passages with salt water to loosen and expel mucus and relieve congestion. 

Can help with preventing colds and flu. 

Measuring and Recording your
Pulse

If you don't use a Fitbit or similar to continuously record your pulse, this is an easy and accurate way to do it manually.

Mini-Pauses

Ten-minute sequence of 5-second pauses and nasal-abdominal breathing.  The most gentle of the Buteyko exercises.

Mouth Taping

A basic principle of the Buteyko Breathing Method is to breathe through the nose at all times!  Taping the mouth at night helps achieve this.  

It sounds scary to some, but we approach it in baby steps 🙂

Nose Clearing Exercise

All the Buteyko exercises require you to breathe through your nose.  If your nose is completely blocked this is hard to do.  

This exercise clears the nose in preparation for greater things.

Relaxed Intermittent Breathing
(RIB)

An exercise generally performed in bed for ten minutes or so, after an evening session of the Buteyko breathing exercises.  

Consists of lying flat on the back with the head and knees slightly raised (the Alexander semi-supine position), mouth taped, and eyes covered.  Breathing should be totally relaxed and automatic.  
May also be used while taking a short nap during the day.

The next best thing to a salt float!

Reduced Breathing (RB)

One of the two fundamental exercises (together with the Control Pause).  

Consists of sitting quietly for four minutes breathing into the abdomen as lightly as possible and feeling the sensation of "air hunger".  

This is designed to train you to breathe less. 

Steps

Alternative to the Extended Pause and Maximum Pause.

Consists of a small breath in, a small breath out, pinch the nose and close the mouth. Then take as many steps as you can before you are forced to breathe.  

Has the same benefits as the EP and MP.  A great exercise!  Can be done while walking outside.

The Control Pause (CP)

The second of the two fundamental exercises (together with Reduced Breathing).  It has two functions: 

  • As a measure of your progress - the first control pause in the morning as soon as you wake up
  • As part of the daily breathing exercise routine.

  Consists of small breath in, small breath out, pinch the nose and close the mouth, then hold until you feel discomfort.  The number of seconds is the CP measurement.

The Extended Pause (EP)

Similar to the CP but extended.  Hold as long as you can, sitting still in your seat  The number of seconds is the EP measurement.  

Purpose is to increase your tolerance for carbon dioxide and tone and strengthen the muscles of the diaphragm.

Should not be attempted until you achieve a consistent morning CP of 20 or more.

The Maximum Pause (MP)

Similar to the EP but holding as long as possible, distracting yourself by standing up, walking around, hopping on one leg or whatever...   The number of seconds is the MP measurement.  

Purpose is to increase your tolerance for carbon dioxide and tone and strengthen the muscles of the diaphragm, generally part of a program to improve athletic performance.

Should not be attempted until you achieve a consistent morning CP of 40 or more. 

Walking and Humming

Humming through the nose has been shown to greatly increase the production of nitric oxide, a natural bronchial dilator, in the nasal passages.  

This exercise is very useful to counteract the effects of cold air or airborne allergens while walking. It also forces you to slow down your breathing rate.

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