Module 0. What is this: "Learning the Buteyko method by modules"?

Q: What is it: learning the Buteyko breathing method by modules, and how to learn them?
A: To learn the Buteyko method means to normalize (or improve) a personal breathing pattern 24/7. Hence, just learning or practicing Buteyko breathing exercises is not sufficient. You should change your unconscious breath pattern. Here is a typical example from the real life. If a person usually has a dry mouth every morning due to mouth breathing at night, he will never restore his health and his body oxygen content will remain low. If someone else sleeps every night on her back, her disease symptoms and usual breathing pattern will likely be almost the same even after practicing the best breathing exercises. Hence, it is important to learn the key healthy lifestyle factors of the Buteyko method and follow suggested Buteyko instructions. Before you start any breath work, you should have a very clear understanding where to go and how to achieve your goals. Hence, based on hundreds (!) of medical studies provided here and for the sake of Buteyko self help, you should learn about:
- what is the main purpose of breathing retraining
- why overbreathing (or deep unconscious breathing pattern) reduces cell oxygen content
- what are the normal breathing pattern and ideal breathing pattern
- how should we breathe for maximum cell oxygen content
- how to measure one's body oxygen level using the Control Pause test
- what are the carbon dioxide uses in the human body, etc.
- which lifestyle factors make breathing heavier (deeper and/or faster)
- which lifestyle factors make breathing lighter (more shallow and slower)

These are the reasons why there are so many web pages on this website. They are created for you!

Q: Which modules are for me?
A: A Buteyko student does not need to know all details and peculiarities of the method to restore their own health. The student can select, with my help, their main relevant modules in relation to lifestyle factors and breathing exercises. This will lead to more focused approach and faster learning. Hence, it makes sense to create such selective form of learning based on clear Buteyko method instructions related to how to do this Buteyko self help work.

Normalization of breathing and consequent disappearance of asthma, heart disease, diabetes, cancer, and many other conditions are serious and fundamental personal projects. Follow all required paragraphs, sentences and links. Each idea here is important for your ultimate success. Some links are optional. They have the sign " * ". Follow these links, if relevant or if you want to learn more or are uncertain about the topic.

Module 1. Crucial preliminary conditions
Module 2. Your initial health state and plans or intentions
Module 3. Learn how to measure the CP (Control Pause)
Module 4. Learn the Emergency Procedure
Module 5. Measure and record your MCP (morning CP) every day
Module 6. Prevent sleeping on your back and best sleeping positions
Module 7. Maintain nasal breathing 24/7
Module 8. How to develop diaphragmatic breathing 24/7
Module 9. Restrictions, limits, and temporary contraindications
Module 10. Free Buteyko breathing exercises
Module 11. Nutrients and Diet for Better Body Oxygenation
Module 12. Who, Why and How Should Take Cold Shower
Module 13. How Focal Infections Keep Body Oxygen Low
Module 14. Buteyko Cleansing Reactions
Module 15. Good Sleep Hygiene
Module 16. Physical Activity and Running
Module 17. Talking skills
Module 18. Digestive Health
**** Under Construction ***

Module 1. Crucial preliminary Buteyko instructions

Imagine about 200 medical professionals who have taught some health therapy to over 200,000 patients during several decades. Obviously, Russian doctors accumulated huge clinical experience in relation to teaching the Buteyko method, chances of success of their patients, final outcomes, etc. They also found that there are preliminary conditions, of social and psychological nature, which are linked to the final results of a typical Buteyko student. Your chances of later success depend on:
1-A. Voluntary hyperventilation or deep breathing test
1-B. Theoretical studies (at least 2 hours)
1-C. Your interactions with surrounding people

Module 2. Your initial health state and plans or intentions

2-A. Select your goals and own pace for learning
2-B. Your rate of progress (uncontrollable and controllable factors)

Module 3. Learn Buteyko: How to measure the CP (Control Pause)

Warning. Most people do not have any problems with measuring the CP. However, some people with heart disease, panic attacks, migraine headaches, and few other, exceptionally rare conditions, may experience unpleasant symptoms, which can appear soon after measuring the CP (in 1-5 minutes). If this happens, do not measure your CP for a while. Later, when your breathing will be about 2-3 times lighter and the CP 2-3 times longer, these unpleasant symptoms after the CP test will not appear. Your initial  breathing program should focus on reduction of your pulse (or heart rate).

For over 95% of people, it is safe to measure their CP many times per day and observe the effects of stress, meals, exercise, posture, thermoregulation, and many other life-style factors on your CP, breathing, and health. You can easily measure your body oxygen level using the stress-free BHT (breath holding time) test (this web page is from Homepage section; with Google Video clip).

Module 4. Learn the Emergency Procedure

"Practically, a human can change own breathing using will power and experience how the disease relates to breathing. Reduced breathing can alleviate, in 1-5 minutes, all the symptoms we were talking about: bronchial spasms (attacks of asthma or bronchitis), blocked nose (to unblock the nose), eliminate spasms of brain vessels - migraine or headache, spasms of heart vessels, spasms of blood vessels of arms and feet (endarteritis), ulcer pains (spasms of vessels in the stomach), spasms of bile ducts (cholecystitis), to prevent an epilepsy attack… during frost to warm up the arms or the nose is simple – decrease breathing. Blood vessels dilate and you are warmed up! You are frightened, excited, you have a nervous shiver – slow down the breathing and in 1-2 minutes you will get peace. Using these mechanisms you can control your own body!” Buteyko KP, Carbon dioxide theory and a new method of treatment and prevention of diseases of the respiratory system, cardiovascular system, nervous system, and some other diseases, Public lecture in the Moscow State University on 9 December 1969.

Free Buteyko Breathing Exercise:  Combination of Buteyko breath holds and Shallow Breathing or Reduced Breathing Exercise

Follow these links, if relevant for Buteyko self help:
4-A. How to stop or prevent heart attack, stroke, asthma attack, epilepsy attack, and other life-threatening situations using Buteyko breathing exercises (with reduced breathing explained)
4-B. How to unblock the nose, eliminate constipation, and prevent high blood glucose (diabetes problems) using Buteyko breathing exercises
4-C. How to stop or prevent bouts of coughing, sneezing, sighing, yawning, hiccups, deep inhalations, sniffing, and other deep breathing activities using Buteyko breathing exercises
4-D. How to warm up cold hands and feet, prevent insomnia, skin itching and panic attacks using Buteyko breathing exercises
The same Procedure (4-D) with reduced breathing and no breath holds can be safely also applied for phobias, spasms of the stomach, spasms of the bile duct, edema, eyes' puffiness and other situations.

Module 5. Measure and record your MCP (morning CP) every day

Each morning, as soon as the student wakes up and is still in bed, he or she should measure the morning CP, if there are no contraindications. This should be done immediately after you open your eyes. Why? Just 5-10 minutes later your breathing parameters can be different and the crucial information about your breathing during last hours of sleep can be lost. If you have contraindications, measure your heart rate during 1 minute and record it in your daily log.
Your changes in morning CP numbers will be used later for finding the causes of the problem with morning hyperventilation.
How and why your morning CP is crucial for your health restoration
Optional link: Morning hyperventilation* (with Google Video clip) from the Homepage. Follow this link, especially if your CP drops during the night.

Module 6. Prevent sleeping on your back and best sleeping positions

Q: Do I need this module?
A: If you find yourself sleeping on your back at least during 2 nights in a week time, yes, you need this module.
When your morning CP is 25 s or more, you do not need any steps in this direction since this problem will disappear naturally.
Manual (Instructional Guide - Workout - Workbook - EBook) "How to prevent sleeping on one's back" with free PDF file to download
Buteyko self help web page: Sleep Positions

Module 7. Maintain nasal breathing 24/7

Q: Do I need this module?
A: If you know that you sometimes breathe through your mouth, yes, you need this module.
If you ask any of your friends, relatives or co-workers, and they tell you that you sometimes breathe through your mouth or have your mouth open, yes, you need this module.
If you wake up in the morning with dry mouth at least 2 times per week, yes, you need this module.
When your CP is 25 s or more 24/7, you do not need any steps in this direction since this problem will disappear naturally.
Manual (Instructional Guide) "How to stop mouth breathing" with free PDF file to download. For more ideas, visit Buteyko Mouth Taping Technique and Stop Mouth Breathing Treatment.

Module 8. How to develop diaphragmatic breathing 24/7

Topics:
- Diaphragm Function - Overview of the most important functions of the diaphragm in the human body
- How to check one's predominant breathing: is it diaphragmatic or costal? Do you breathe using the diaphragm or chest at rest and during sleep?
- Check your ability to move your diaphragm using a simple technique.
- Practice exercises and techniques for development of diaphragmatic breathing
- Find out about exact criteria for transition to unconscious or automatic diaphragmatic breathing at rest
Module 8. How to develop diaphragmatic breathing 24/7

Module 9. Restrictions, limits, and temporary contraindications

Normal breathing is the fundamental property of the healthy organism. Hence, breathing normalization is the natural way to deal with pathologies of the human body. However, not all people can use the same method in their breathing normalization. While most people can apply the same general ideas, exercises and techniques (including reduced breathing exercise and DIY breathing device), there are groups of people who require modifications (individual tailoring) in their breathing retraining programs due to certain restrictions, limits, and temporary contraindications.

You should adjust your program and follow specific links, if you have:
Migraine headaches, panic attacks, and heart disease (aortic aneurysms; angina pectoris; arrhythmia; atherosclerosis (plaque buildup); cardiomyopathy; ciliary arrhythmia (cardiac fibrillation); chest pain (angina pectoris); high cholesterol; chronic ischemia; congenital heart disease; congestive heart failure; coronary artery disease; endocarditis; extrasystole; heart murmurs; hypertension; hypertrophic cardiomyopathy; tachnycardia; pericarditis; post-myocardial infarction; stroke)
Respiratory disorders involving lungs (asthma, bronchitis, COPD, emphysema, cystic fibrosis, pneumonia, tuberculosis; pulmonary edema; etc.)
Presence of transplanted organs
Pregnancy
Brain traumas and acute bleeding injuries
Blood clots
Acute stages (exacerbations) of life-threatening conditions (infarct, stroke, cardiac ischemia, severe asthma attack, metastasizing cancer, septic shock, multiple organ failure, near-death experience, etc.)
Insulin-dependent diabetes (type 2 diabetes)
Loss of CO2 sensitivity
Low weight (underweight)

Warning. Consult your family physician or GP about use of this breathing exercise for your specific health problems.

Module 10. Free Buteyko breathing exercises

The most fundamental Buteyko breathing exercise is called "Reduced Breathing" or "Shallow Breathing". Its diagram and short description have been provided in self help Module 4-A (above). Buteyko instruction: How to stop or prevent heart attack, stroke, asthma attack, epilepsy seizures, and other life-threatening situations using Buteyko breathing exercises. There are several parts in this workout (workbook or sections from Buteyko eBooks) that explains Buteyko breathing exercises.

Part 1. Preliminary requirements for learning Buteyko breathing exercises Detailed description of the following factors and environmental conditions for success in your CP progress:
- A quiet place to focus one’s attention
- Silence (no speaking)
- Empty stomach
- Hydration (water)
- Clean and fresh air
- Thermoregulation
- Posture during the breathing session

Part 2. Learning relaxation and RELAXED diaphragmatic breathing. This part is for all those students who do not have automatic diaphragmatic breathing at rest. It explains 4 steps how to achieve relaxed diaphragmatic breathing.

Part 3. Learning Buteyko Shallow Breathing (or Reduced Breathing) with light air hunger. Detailed instructions for reduced breathing exercise, Dr. Buteyko instruction (formula for the RB in a nutshell) of reduced breathing, and typical sensations and signs indicating that the students indeed breathes less.

Part 4. Your daily log and how to fill it. Download here you breathing retraining daily log (or your personal breath-work diary; PDF and RTF files) with detailed instructions how to fill it

Part 5. Structure and effects of one breathing session. Details about the structure of one breathing session of Buteyko reduced breathing exercise, typical signs and criteria of success, what can be wrong and other suggestions and tips for your better health and CP. (This breathing session is for those people who do not have relevant contra-indications; see Module 9 above for more details.)

Part 6. Breath holds: their effects and uses. Maximum pauses and other breath holds produce various physiological responses depending on numerous factors, including the initial CP, health state, and hereditary factors.

Part 7. Structure of the program of breathing exercises. How much to exercise (per day), details of week after week progress (how fast is one's CP growth), and gradualism in learning air hunger.

Note that you should adjust this program correspondingly, if you have any temporary contra-indications or restrictions described above. If you have, you should choose those Buteyko breathing exercises and those Buteyko breath holds that suit your physiological make-up and current health state.

Module 11. Nutrients and Diet for Better Body Oxygenation

This nutrients guide is based on the experiences of hundreds of people who made significant improvement in their health and their automatic or unconscious breathing pattern using breathing retraining methods. It explains in detail various questions related to vital or essential nutrients, deficiency signs, dosages, and other practical questions including the 3-day test to test macro-deficiencies. Self help Buteyko instructions:
Major Nutrients Guide for Better Body Oxygenation
* Part 1. Macrominerals (Ca, Mg, Zn) and Fish Oil
* Part 2. Fish Oil, Cod Liver Oil, Salmon Oil, Krill Oil, Flaxseed Oil: Sources of Omega 3 DHA-EPA, for Better Body Oxygenation and Breathing, Benefits, Sources, Side Effects and Dangers
* Part 3. *** Under construction ***

Module 12. Who, Why and How Should Take Cold Shower

Cold shower has always been an indispensable part of the Buteyko method and here is Buteyko How To Self Help Instruction: Cold Shower Benefits and Rules

Module 13. How Focal Infections Keep Body Oxygen Low

Focal Infections Theory and Buteyko Focal Infections - This module considers the following topics:
1. Western medical research about focal infections and origins of the focal infection theory (including cavities in teeth, dead or degenerated tonsils, athlete's feet or feet mycosis, worms, helminthes or large intestinal parasites living in humans, and root canals conflicting research
2. Buteyko focal infections and Russian Buteyko medical experience: effects of and what to do with dead tonsils, cavities, feet mycosis (athlete's feet), intestinal parasites, root canals, and mercury amalgams; spine misalignment and health.

Module 14. Buteyko Cleansing Reactions

Body Cleanse Reactions and Body Cleanse Myths - Body cleanse reactions take place due to body oxygen increase. Learn more about typical cleansing reactions and allergic or pathological reactions and mechanisms that do not improve one's health

Module 15. Good Sleep Hygiene

Good Sleep Hygiene - for High Body Oxygen and Health provides in-depth exploration of lifestyle factors, methods and techniques to increase morning CP

Module 16. Physical Activity and Running

Benefits of Physical Activity - Increased cell oxygenation. Learn about the relationship and optimum proportions between breathing exercises.
Benefits of Running - Jogging, according to Dr. Buteyko, is the most natural way to improve body oxygen levels. Furthermore, it can be the key factor to achieve very high CPs and super health states.

Module 17. Talking Skills

Proper Public Speaking Techniques and Talking Skills - Correct talking skills require reduced ventilation of the lungs for higher CO2 and O2 levels in body cells.

Module 18. Digestive Health Signs

Ideal or normal digestive health has numerous signs that indicate effective work of the GI tract. Most modern people have poor digestive health fir to low O2 levels in body cells.