The Buteyko (Shallow Breathing) Method

The Buteyko "Shallow Breathing" method is a simple, easy way to help to help relieve the symptoms of asthma and other respiratory problems. This page explains the actual method in full.

Its free, its easy, and it could make a real difference to your asthma in about 7 days.

"Buteyko" is a set of simple breathing exercises to help control asthma and other breathing disorders. Anyone can do it, and it only takes a week or so to master, and more than 50% of people with asthma will benefit from it.

Step 1 : The "Control Pause" Breathing Test

Take 2 normal breaths, then breathe out, and then see how long you can hold your breath for.

Your goal is to be able to hold it for at least 60 secs.

Step 2 : Shallow Breathing

Breathe, only using your nose, for 5 minutes. Take shallow breaths, using only your nose to breathe through. Keep your mouth shut.

Then take the "control pause" test again to see if your count has improved. Its that simple.

Hint: if your nose is blocked up, try pinching your nostrils together for a few seconds. This helps clear your nasal passage.

Step 3 : Putting it Together

Repeat the "test - breath - test" routine 4 or so times in a row. It will take about 25 mins.

Repeat this training session 3 or 4 times a day, every day, for a week.

Don't worry if you miss a session or 2, but do carry on. Its increasing your 'control pause' test result that's the goal.

That's it. Its that simple. After a week, you should be able to breath out and hold your breath for a count of over 60 secs., and hopefully, your asthma will be much better.

You do not need to go on an overpriced Buteyko course ... if you want to know more, read one of the books mentioned below.

Step 4 : Stick to it!

A good way to insure you stick to something, is to keep a log of your progress. Create a chart like this, using MS Excel for example, with 4 rows for each day, to record your progress, and the amount of medication you use.

Date	Time	Test 1 (start)	Test 2	Test 3	Test 4 (end)	Comments
Mon, 26-Jan-04	8 am	35	33	31	28	1 puff
	12 noon					missed (met Jill for lunch), 1 puff
	6 pm	39	31	37	35	1 puff of inhaler
	10 pm	29	27	31	33
Tue, 27-Jan-04	8 am	33	35	39	40	1 puff