Buteyko Breathing: A Complementary Technique

Buteyko breathing, developed in the 1950s by Ukrainian doctor Konstantin Buteyko, is a breathing technique that involves taking deep breaths through the nose to improve health. The method utilizes the diaphragm when breathing, leading to fuller breaths and the body getting the proper amount of oxygen.

The breathing technique is designed to stop people from taking shallow chest breaths, which can lead to reduced oxygen levels and the overproduction of carbon dioxide. In many cases, Buteyko breathing can help manage asthma and respiratory issues in addition to other potential health benefits. Today, the technique is considered pseudoscience in many circles, and it is not an accepted complementary therapy for any condition, including asthma.

Buteyko Breathing Method: The Essentials

Buteyko breathing is thought to be beneficial for people who can't typically get full breaths because of the way this technique uses the diaphragm.

Many benefits are associated with this type of breathing method, but there may also be some risks.

Possible Benefits           

While results of many of the studies on Buteyko breathing have not been replicated, research does show that the technique may help with the following:

• Asthma: Research shows that Buteyko breathing is a clinically effective tool for managing asthma and asthma attacks.
• Ear problems: Eustachian tube dysfunction (ETD), a condition that affects pressure in the ear due to issues with the tube connecting the middle ear to the back of the throat has shown improvement after using Buteyko breathing. Studies have found that it can help treat symptoms of ETD.
• Anxiety: Buteyko breathing may be beneficial in reducing anxiety symptoms in people living with anxiety disorders by controlling breathing, which, in turn, can help to control heart rate and blood pressure. When people experiencing anxiety can control their blood pressure and heart rate, it brings on feelings of calm.

Possible Risks

While Buteyko breathing can be beneficial in some ways, there are risks in certain populations. For example, those with chronic obstructive pulmonary disease (COPD) should avoid the exercise because of how it calls for holding one's breath.

Buteyko Breathing Techniques: How to Practice

You should perform Buteyko breathing on an empty stomach or at least two hours after finishing a meal. This breathing technique helps you develop slower and deeper breaths, which can balance your breathing rhythms.

The steps to Buteyko breathing should be followed in this order:

1. Sit on the floor or chair with your spine in an aligned, upright position, relaxing your respiratory muscles and breathing normally.
2. Check and record your pulse and how long you can hold your breath.
3. Release any tension in your shoulders or body.
4. After you have relaxed, inhale and exhale, holding your breath at the end of the exhale and plugging your nose.
5. Hold this no-breathing position until your body urges you to breathe.
6. Resume normal breathing for 10 seconds and repeat the process for up to 20 minutes.

Once well-versed with the technique, you can increase the difficulty by holding your breath for as long as possible or until you feel moderate discomfort.

Developing a Daily Practice

According to the Buteyko Breathing Association, to get the maximum benefits from this breathing technique, you should perform the exercise for 15 to 20 minutes three times daily for at least six weeks.

This will help you form a habit of the technique. The goal is to make Buteyko breathing a part of your daily life.

History and Cultural Significance 

In the early 1950s, Dr. Konstantin Buteyko developed the breathing technique to address respiratory health. Buteyko was monitoring terminally ill patients before they died as a medical school assignment.

He noticed that the closer a person came to death, the heavier their respiration became. Eventually, Buteyko could predict how many days or hours a person had left simply by monitoring their breathing patterns and respiratory rate. This laid the foundation for his experiments and, eventually, the development of Buteyko breathing.

Buteyko realized that breathing too quickly, or hyperventilating, made symptoms worse in patients whereas breathing slower relieved symptoms. He also used his own diagnosis of high blood pressure to test his theories and found that when the level of carbon dioxide in his body was too low, he could remedy that by correcting his breathing patterns.

Apps and Resources to Consult 

Many apps are available for people looking to get started with Buteyko breathing. Each offers different features, depending on the type. Some include:

• Advanced Buteyko
• Buteyko Pro
• Buteyko Breathing Daily Log

Summary

Buteyko breathing is a controversial technique with some evidence to support its benefits for people with asthma and anxiety. However, the method has some drawbacks, such as a lack of clinical evidence surrounding its benefits.

Talk to a healthcare provider before undertaking Buteyko breathing. This is especially important for people with chronic breathing conditions like COPD.

If you’re living with asthma or anxiety and want to try Buteyko breathing, ensure that you’re aware of its benefits and risks and have the go-ahead from your medical care team.