Buteyko Breathing Exercises: Buteyko Method How-To Instructions
Learning the Buteyko breathing method for free by modules
"Just as lions, elephants
and tigers are controlled by and by, so the breath is controlled by slow degrees
Hatha Yoga Pradipika, Sanskrit text, 15 century.
Which breathing techniques can be combined with the Buteyko method?
The Buteyko breathing technique has the most effective system of
lifestyle changes for maximum body-oxygen levels 24/7. Learn these
how-to instructions here. They can be applied, for fast health restoration,
even though you use Oxygen Remedy, the Frolov breathing device, yoga Pranayama,
Samozdrav, Amazing DIY breathing device, as well as less effective breath
training methods, such as Breathslim, PowerLung, Resperate, PowerBreathe,
Expand-A-Lung, Pursed Lip Breathing, and any other device or
How to switch back and forth between different displays/designs of this website?
If you want to get rid of too many ads on pages of this site, do the following. Click on this URL http://www.normalbreathing.com/learn.php?ez_view_original_only=on then all pages will be automatically switched to the old design with a blue background and fewer ads. To rivert back to the optimized design (that can be better for cell phones, tablets, etc.), click here http://www.normalbreathing.com/learn.php?ez_view_original_only=off.
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 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:
- what is the main purpose of breathing retraining
- why overbreathing (or deep unconscious breathing pattern) reduces cell oxygen
- 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 a more focused approach and faster learning. Hence, it makes
sense to create such a selective form of learning based on clear Buteyko method
instructions related to how to do this Buteyko self-help work.
Normalization of breathing and the 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.
Module 1. Crucial
Buteyko: How to measure the CP (Control Pause)
Module 3. How to Ground
Module 4. Learn the
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
Module 8. How
to Develop Diaphragmatic Breathing 24/7
Module 9. Restrictions, Limits, and Temporary Contraindications
Module 10. Free Buteyko
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
Module 15. Good Sleep Hygiene
Module 16. Physical Activity
Module 17. Talking Skills
Module 18. Digestive Health
Module 19. Buteyko Breathing
Emotional Trauma: Effects and Solutions
***** Under Construction ***
Level 1. Buteyko Breathing Exercises: Survival (Modules 1-7)
Level 1 goals: The student is able to eliminate the main symptoms of own
health problems (e.g., asthma, heart disease, epilepsy, sinusitis, eczema,
insomnia, constipation, etc.) using the Emergency Procedure
so that the Emergency Procedure can substitute the use of medication or
significantly reduce the dosage (e.g., twice). Such students have low morning
CPs (usually about 5-15 s ), while elimination or reduction in medication and
survival are their main practical results. Only about 10% of learners or less are
satisfied with this level. (Most people proceed to the next level.) It takes
from about 1 hour to about 1-2 days to learn it.
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
1-B. Theoretical studies (at least 2 hours)
1-C. Your interactions with surrounding people
"Such patients who have undergone deep breathing tests and
assimilated the theory with an excellent mark are allowed to proceed with
the second stage of training. Those who have not understood the theory will
continue the studies..." Buteyko KP, The method of volitional elimination of
deep breathing [Translation of the Small Buteyko Manual], Voskresensk, 1994.
The following steps are:
Select your goals and own pace for learning
Your rate of progress (uncontrollable and
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 the 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 their CP, breathing, and health.
You can easily measure your body-oxygen level using the stress-free breath-holding time test (this web page is from
the Homepage section; with Google
The very first and easiest step to increase your (low) CP is to get free electrons
from Earth due to grounding yourself. Electrons are Nature's free antioxidants. You can find more information about
benefits and reasons behind electrical grounding here: Earthing.
This is an exceptionally important step to reduce inflammation and normalize
sleep, nerve and muscle function, as well as dozens of other fundamental physiological
For practical actions and steps, click here:
How to ground yourself.
"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
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
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.
All students need to apply Buteyko reduced breathing exercise for these 2 natural situations (instuctions are on these pages):
- How to fall asleep faster
- How to have easy bowel movements
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 the 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.
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: Best sleep positions.
Q: Do I need this module?
A: If you know that you sometimes breathe through your mouth, yes, you need this
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
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.
Level 2 "Existence"
Level 2 goals: Students have partly normalized own breathing until about 25-35
s daily CP and over 20 s MCP (morning CP), so that they have no need for medication and do
not experience the symptoms of their main health problem, e.g., asthma,
bronchitis, heart disease, epilepsy, sinusitis, eczema, etc. However, such
learners can still suffer from airways inflammation, allergies, GI problems,
diabetes, arthritis, and other hormonal problems and musculo-skeletal disorders.
Most medications are absolutely unnecessary, but some medical drugs (e.g.,
insulin, thyroxin, etc.) can be required to control symptoms of these
“higher-CP” diseases. This is the level (Level 2) which is usually achieved by
most people following Buteyko instructions in the West. Depending on amount of
practice and other factors, it takes about 0.5 - 2 months to learn.
Here is an important diagram with required steps (how the process works) in order to achieve over 20 s CP 24/7. This diagram is used in my books and it is located just below here. You can unlock it if you share this page.
- 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.
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
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
Brain traumas and acute bleeding
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
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.
your current CP is less than 25 s, your most optimum breathing exercise for
faster CP growth is with a DIY breathing device or the Frolov breathing device.
Hence, it is smart and much easier to start with the use of Amazing DIY Breathing
Device or Frolov Breathing Device
(their effects are similar). You can learn the Buteyko reduced breathing exercises
later, when your CP is more than 30 s.
Note. On this site, you can get my PDF book "Advanced Buteyko Breathing Exercises" (about 124 pages, 12 USD). Read happy and great reviews of this book on Amazon.com. This book considers effects of overtraining, lost CO2 sensitivity, blunted CO2 sensitivity, "click" effect, "Steps" breathing exercise for walking, Buteyko breathing exercises during physical activity, etc.
The most fundamental Buteyko breathing exercise is called "Reduced
Breathing" or "Shallow Breathing". Its diagram and short description
have been provided in the 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 explain Buteyko breathing
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
- 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.
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 breathe less.
Part 4. Your
daily log and how to fill it. Download here your breathing-retraining daily
log (or your personal breath-work diary; PDF and RTF files) with detailed
instructions how to fill it
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.
You can find more advanced exercises and related topics
(including a loss of CO2 sensitivity, the click effect, how to combine Buteyko
breathing exercises with physical activity, and others) in my PDF book that is
called "Advanced Buteyko
Breathing Exercises" (about 124 pages, 12 USD) or in the Kindle book (on
Amazon.com) with the same title.
Note that you should adjust this program correspondingly, if you have any
temporary contra-indications or restrictions described above. If you have them, you
should choose those Buteyko breathing exercises and those Buteyko breath holds
that suit your physiological make-up and current health state.
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 discover macro-deficiencies. Self-help Buteyko
instructions in relation to diet:
Major Nutrients Guide for Better Body Oxygenation
* Part 1. Macrominerals (Ca, Mg, Zn) and
* Part 2. Fish oil, cod liver oil, salmon oil,
flaxseed oil: sources of omega 3 DHA-EPA, for better body
oxygenation and breathing, benefits, sources, side effects and dangers
* Part 3. Sea salt vs. table salt
* Part 4. Check your iodine deficiency (test)
* Part 5. D3 (sunshine vitamin) or cholecalciferol (most common nutritional deficiency).
Diet and body weight
* Part 1. Why and how obese students naturally lose weight with breathing exercises
* Part 2. Diet for breathing retraining
* Part 3. Resources about keto diet and ketosis.
Use of a cold shower has always been an indispensable part of the Buteyko method and
here is a Buteyko How-To Self-Help Instructions: Cold
shower benefits and rules.
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.
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.
Body cleanse reactions and body cleanse
myths - Body-cleanse reactions take place due to body-oxygen
increase. Learn more about typical cleansing reactions and
superficially-similar health-destructive allergic (or
Good sleep hygiene - for
high body oxygen and health provides in-depth exploration of lifestyle
factors, methods and techniques to increase morning CP.
Helpful extra pages: How to fall asleep fast - using
the Buteyko reduced-breathing exercise for falling asleep and higher morning CP.
How to sleep less: If you want to increase
your morning CP, you surely need to know and use methods and techniques that
help you to sleep less. Longer sleep means more damage due to hyperventilation
and greatly reduced rate of your overall week-after-week progress.
These pages are from Exercise Section, but they are essential for success in breathing retraining:
physical activity - Promoting increased cell oxygenation. Learn about the
relationship and optimum proportions in relation to 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
Breathing techniques for
running - correct breathing during running (for maximum O2 delivery to
cells) is based on nasal, diaphragmatic, and slow breathing. Find the secret of
Tarahumara legendary running abilities, which also include barefoot running.
Optional page: Training mask
- if you want to maximize
effects of exercise (make exercise nearly twice more effective) consider using
Training Mask. The mask can be used when one has over 20-25 s CP. It is
particularly beneficial for those who like sports, or have too little time for
exercise, or do not use breathing devices (i.e., uses only the Buteyko
Ideal or normal digestive health
has numerous signs that indicate effective work of the GI tract. Most modern
people have poor digestive health due to low O2 levels in body cells. This
manifested in their use of toilet paper due to the soiling effect.
How to improve
digestion - eBook that provides a practical program for people with GI
problems, and even most ordinary people.
When a breathing student is stuck with less than 30 s CP, there are
numerous causes that can be responsible for their inability to get higher body O2.
These causes are summarized as Buteyko
This is a new module that was added in January 2013. It can be
located somewhere above due to its importance. Over 90% of people have emotional
traumas that poison their current lives. For some people, this past emotional
trauma (usually a childhood trauma) can play a decisive role in their poor
health and a low morning CP. Find out more about
Emotional trauma: effects and solutions.
Natural lifestyle choices before and after breathing retraining
||Body oxygen < 30 s
||Body oxygen > 50 s
||Medium, low, or very low
|Desire to exercise
||Not strong, but possible
||Craving and joy of exercise
|Intensive exercise with nose breathing
||Hard or impossible
||Easy and effortless
|Typical mind states
||Confusion, anxiety, depression
||Focus, concentration, clarity
|Craving for sugar and junk foods
|Addictions to smoking, alcohol, and drugs
|Desire to eat raw foods
||Weak and rare
||Very common and natural
||Rare and requires efforts
||Natural and automatic
||Often of poor quality; > 7 hours
||Excellent quality; < 5 hours naturally
There are rumors that getting more than 40 or 60 s morning CP is very hard. With
the right program, it is relatively easy for younger people (in
20-40s), and I had even people who were over 60 or 70 years old and were able to
get more than 60 s for the morning CP in about 6-10 weeks after starting the course.
There will be more information here about the required steps. At the moment,
there are 2 sources of such information: Oxygen
Remedy online webinars and my big book.
This transition to over 40 s for the morning CP requires several
- 33-35 s for the morning CP (if you have less, you need to review Sleep
Modules and increase your morning CP)
- 50+ s CP during the day or after Buteyko breathing exercises. If you have over 30 s for the morning CP, but cannot get this result (over 50 s for the final CP), get my eBook that is called "Advanced Buteyko Breathing Exercises" in either Kindle or PDF format
- less than 6.5 hours of sleep naturally (without trying)
- and no soiling (see my book "How to Improve Digestion" and achieve this effect).
ATTENTION! There is a new section (added in May 2016) in the Diet Module: Module 11. Part 5. D3 (sunshine vitamin) or cholecalciferol (most common nutritional deficiency).
*** Further modules or updates for how-to instructions for the Buteyko breathing technique and breathing retraining are under construction ***
Go to Homepage for breathing basics
You can leave your feedback and comments below. Thanks.