Breathing is essential for all living beings. Proper breathing can provide pathways to healing and enhance our well-being. Some clinically proven breathing techniques can help cure disease. One of those is the Buteyko breathing technique. There are many Buteyko breathing benefits. We will talk you through all of them and the procedure of Buteyko breathing in this article. Let’s begin by explaining the Buteyko breathing technique.

What is the Buteyko breathing technique?

The Buteyko breathing technique is a very simple breathing technique that you can perform by yourself at home once you’ve learned it. It is a very old technique that was invented in the 1950s. Konstantin Buteyko, a Ukrainian doctor, invented this breathing technique for his patients. It was targeted at people suffering from Asthma and COPD. The technique got its name from the doctor’s last name.

The method was created to train the nervous system for controlling the speed and volume of breathing for patients suffering from lung disease. Later it was found that there are more Buteyko breathing benefits than just therapeutic uses for patients’ respiration. Buteyko breathing can also significantly help people deal with stress and anxiety.

How is the Buteyko Breathing Technique performed

The Buteyko breathing technique is simple, and no special device is required to perform it. Follow the directions below:

1. Sit up straight

The first thing that you need to do is sit up with your spine straight. Use a chair with straight and firm back support. If you must use a stool, be sure to straighten your back. Widen your shoulders.

Also, bend your legs 90 degrees and put your wrists on your knees. If you have a Buteyko breathing coach supervising you, then he or she can help you with your posture.

2. Close your lips

The Buteyko breathing technique involves your breathing through the nose. Mouth breathing is not used in this technique. You will need to keep your mouth and lips sealed throughout the process.

Some elderly patients may have trouble keeping their mouths closed. They can use some supportive devices such as The Frolov’s Respiratory Training Effective Device. Or they can have their breathing coach help to keep their mouth closed to prevent mouth breathing.

3. Inhale with your nose

Before beginning, breathe in and out with your nose for a while to get used to it.

Now inhale with your nose. Take a deep breath. Make sure your lips are sealed and you are inhaling with your nose.

Now inhale with your nose. We will try to inhale our full capacity in 2 seconds. This requires a hard, fast breath in. 

4. Exhale with your nose

We will exhale all the air out through the nose in 3 seconds. Do not force too hard. That may damage your lungs. Keep it at a controlled level. You may not be able to exhale all the air out through your nose in three seconds if you have any adverse lung condition.

That’s okay. Take as much time as you need. Just exhale your full capacity through your nose.

5. Hold your breath and relax your stomach

After exhaling all the air out through the noses, relax your stomach. We will hold our breath after exhaling. Hold for three seconds. That will be enough to rest the stomach.

6. Repeat the procedure

After holding your breath for three seconds, repeat the process from the beginning. Starting by inhaling air through the nose.

How many times will we need to repeat this process? That depends on your physical condition. Your Buteyko breathing coach will advise you. Usually, it takes less than an hour for one complete session of Buteyko breathing.

It is a very straightforward process, and anyone can do it.  It seems easy, but in reality, it does take some practice to perfect the process. Surprisingly, this procedure that requires no medication or invasive procedures is very effective for treating a host of physical ailments. 

Buteyko benefits

The Buteyko breathing technique is relatively simple. What benefits can you expect from this technique? Read on.

• Helps with asthma and anxiety

The Buteyko breathing technique was originally invented for treating asthma and COPD patients to control their speed of breathing and volume of air intake.

• Eases eustachian tube issues

Although the Buteyko breathing technique is related to lung health, it is proven that this breathing technique can cure eustachian tube issues. The eustachian tube is a small passage that connects the middle ear to the throat. This tube, when healthy, opens when you sneeze, swallow, or yawn. When clogged, it causes a host of problems. Buteyko has been known to help alleviate clogs. 

• Helps reduce snoring and sleep apnea 

Studies show that performing the Buteyko breathing technique for forty-five minutes once every day for six months can help cure snoring and sleep apnea.

• Helps with Allergies and hay fever 

The Buteyko breathing technique corrects breathing patterns. Correcting the breathing pattern can cure a lot of problems in your body, and that includes allergies and hay fever. It has been documented that practicing Buteyko helps alleviate the symptoms of allergies and hay fever. 

• Helps reduce nasal congestion 

As you are inhaling and exhaling through your nose in the Buteyko breathing technique, it helps eliminate all sorts of nasal congestion. Your nasal airflow path will be more open and silent. This will allow you to breathe smoothly with your nose, which is useful in many scenarios like sports and speech.

• Helps to improve sport performance 

The Buteyko breathing technique corrects your breathing pattern. This enables your body to be active and shift your nervous system to active and passive mode whenever necessary. It has been known to make the body ready for challenges in sports and improve athletic performance.

• Helps with Anxiety and panic attacks 

While proven effective for the treatment of asthma and COPD, it was also shown to have proven results for fighting off anxiety. Practicing this breathing technique once or twice a day can significantly reduce stress.

The Buteyko breathing technique can be used as a kind of meditation. This assists with mindfulness and self-acceptance, which have been known to help reduce anxiety and panic attacks.