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Buteyko Breathing Exercises: Instructions
⚠️ Safety Disclaimer
This practice is for general wellness, not medical advice. Stop immediately if you feel dizzy, lightheaded, or have chest pain. Consult a clinician before use if you have a medical condition. Do not use while driving.
Quick checklist
Sit upright, spine straight, shoulders relaxed.
Nose only, belly only. Keep everything soft.
Stay relaxed and keep a light sense of air hunger during practice.
Practice on an empty stomach.
Track progress mainly with Control Pause (CP), plus pulse at start and end.
Posture and breathing rules
Maintain an upright seated position with a straight spine.
Breathe gently using only your belly and diaphragm (avoid chest breathing).
Keep your mouth closed and breathe only through your nose.
Release all muscle tension.
Let the chest and abdomen drop naturally.
Do not force air out.
Over time, notice your breathing becoming slower and lighter.
Timing
Practice on an empty stomach (wait two hours after eating).
Allow at least two hours between sessions.
Control Pause (CP)
CP indicates your CO2 tolerance and is the main progress marker in the Buteyko Method.
How to measure CP
Sit calmly for 2 to 4 minutes first (resting breathing and heart rate).
After a normal inhale and exhale, pinch your nose.
Start timing immediately.
Stop timing at the first clear urge to breathe, or the first involuntary movement of your breathing muscles.
Resume breathing gently and normally through the nose.
If you need to breathe faster or take a deep breath, you held too long and the measurement is invalid.
Pulse (heart rate)
At the beginning and end of each session, measure and record your pulse. Ideally, your pulse will be lower at the end than at the beginning.
If your pulse is higher at the end, rest for 5 to 15 minutes and check again. If it remains higher, it may indicate that you are overdoing the practice or not performing the exercise correctly.
Morning CP option
The most objective CP is taken immediately after waking up, before getting out of bed.
Use Morning CP mode to record this daily baseline.
Tracking Morning CP in History is one of the cleanest ways to monitor long term progress.
Method 1
Definitions
Intermediate Breath Hold: A hold performed immediately after a cycle of reduced breathing. It is similar to the CP but typically shorter.
Reduced Breathing Cycle: A rhythm that creates light air hunger:
Inhale: 1 second (abdomen)
Exhale: 2 seconds (release tension)
Hold: 1 to 15 seconds after exhale (mini-pause)
Typical session flow
Baseline
Initial pulse (BPM)
Initial CP
Main exercise (repeat for X cycles)
Reduced breathing for several minutes, maintaining light air hunger
Intermediate Breath Hold immediately after the cycle
Finish
Cool down: 2 minutes calm nasal breathing (no over-breathing)
Final assessment
Final CP to confirm improvement
Final pulse (aim for equal or lower than initial)
Method 2
Definitions
Very Shallow Breathing (VSB): Gentle belly breathing that sustains mild air hunger. Reduce inhale depth, keep exhale natural.
Maximum Pause (MP): A long breath-hold held as long as possible:
MP1 (light): seated upright
MP2 (medium): add gentle rocking and twisting
MP3 (full): stand up and walk
Suppress: Immediately after an MP, use very rapid, shallow breaths to resist deep inhalation.
Recovery: Return to natural nasal breathing until air hunger fades.