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.
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.
This is an emergency exercise to help stop symptoms of coughing (even extreme coughing, in combination with the Steps exercise to 10 paces), wheezing, panic, or hyperventilation. It is also beneficial if CP is less than 13 seconds, and suitable for those with severe asthma or COPD.
The first of the two fundamental exercises. It has two functions: as a measure of your progress - the first control pause in the morning as soon as you wake up, and as part of the daily breathing exercise routine (2.4 - Breathing Reset).
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 second of the two fundamental exercises.
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.
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 🙂
Developing this habits, while not strictly Buteyko practice, can improve the ease of breathing:
Humming through the nose on the outbreath greatly increases the production of Nitric Oxide (NO) in the nasal passages, a natural bronchodilator.
30 minutes walking 6 days/week, breathing only through the nose, and using the abdomen, not the chest.
Process of flushing the nasal passages with salt water to loosen and expel mucus and relieve congestion.
Can help prevent colds and flu.
This exercise allows you to measure and reduce your Breathing Rate during normal activities. This should be between 6 and 10 breaths per minute.
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.
Putting it all together - the Breathing Reset. 20 minute sequence of breathing exercises, performed last thing at night and first thing in the morning.
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.
This is the walking exercise I'd like you to do when you find Walking Exercise 1 is not challenging you.
As before, I would like you to walk for a minimum of 30 minutes around midday, preferably before lunch, but we are stepping up the pace and also adding some specific breathing components.
Respiratory Muscle Training (RMT) with the 'Breather', a device for exercising and strengthening the diaphragm and other breathing muscles.
Relaxed Intermittent Breathing - An exercise generally performed in bed for ten minutes or so, after an evening session of the Buteyko breathing exercises, or taking a 20-minute power nap.
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.
The next best thing to a salt float!
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.
Respiratory Muscle Training specifically for athletic performance, using the 'Breather Fit'.