Benefits Of Physical Activity for 100% Nose Breathing: Exercise Chart

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- Updated on November 1, 2020

Benefits Of Physical Activity for 100% Nose Breathing: Exercise Chart 1By Dr. Artour Rakhimov, Alternative Health Educator and Author

- Medically Reviewed by Naziliya Rakhimova, MD

Benefits Physical Activity for 100% Nose Breathing: Exercise Chart

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In this video, a personal sports coach of two World Champions Dr. Artour Rakhimov talks about benefits of exercise and the main illusion of the Buteyko Method related to physical exercise and breathwork.

Brain oxygen levels for normal breathing and deep breathing The benefits of correct physical activity include increased body and brain oxygenation at rest (determined using the Exercise Chart provided below), better sleep and more energy. However, there is one crucial rule that makes exercise safe and effective at the same time.

About 180 Russian medical doctors tested thousands of their patients and found the main benefits of physical activity. When their patients achieved high body-oxygen test results and stopped doing breathing exercises, their long-term body-oxygen test numbers were linked to the amount of daily physical exercise, even in cases when these students continued to control their breathing throughout the day. In other words, they found that physical exercise is the key lifestyle factor to increase body oxygenation and maintain great health

.Athletes running during mass competition

Below is the Exercise Chart that is based on my observations related to physical activity benefits of my breathing students. This Chart (Table) shows a link between the duration of daily physical activity and maximum expected body-oxygen levels for experienced students who do some breath work (e.g., about 1 hour of breathing exercises per day).

Exercise Chart: benefits of exercise for body oxygen levels

Exercise Chart (for younger people, < 30 yrs)

Duration of
exercise per day
Maximum body
oxygen (CP) expected
60 min 15 s
90 min 20 s
1 hour of devoted PE + 1-hour others 25 s
1.5 hours of devoted PE + 1 hour others 30 s
2 hour of devoted PE + 1 hour others 35 s
2.5-3 hours of devoted PE + 1 hour others Up to 2-3 min

Exercise Chart (for middle age people, 40-60 yrs)

Duration of
exercise per day
Maximum body
oxygen (CP) expected
0 min 15 s
30 min 20 s
60 min 25 s
1 hour of devoted PE + 1 hour others 30 s
1.5 hours of devoted PE + 1 hour others 35 s
2 hours of devoted PE + 1 hour others Up to 2-3 min

Exercise Chart (for elderly people, > 70 yrs)

Duration of
exercise per day
Maximum body
oxygen (CP) expected
0 min 15 s
30 min 20 s
60 min 25 s
30 min of devoted PE + 1 hour others 30 s
1 hour of devoted PE + 1 hour others 35 s
1-1.5 hours of devoted PE + 1 hour others Up to 2-3 min

Exercise Chart notes. β€œ1.5 hours of devoted PE + 1 hour others” means that the person spends, for example, 1.5 hours on devoted PE (physical exercise) (e.g., 2 daily jogging sessions of 45 min each) and also get 1 hour of walking here and there throughout the day.

Explanations for the Exercise Chart

Mouth breathing people

Many sick people, especially city dwellers, often have less than 20 min of physical activity per day. (These 20 minutes include walking within the house, to the car, while shopping, etc.). Their body and brain oxygenation are, at best, according to the Exercise Chart, about 18 seconds due to habitual chest breathing, mouth breathing and overbreathing (breathing more than the medical norm at rest).

If a person with over 20 second CP (Control Pause or body-oxygen test results) devotes every day 1 hour to rigorous physical activity with nose breathing only, they can finally get stabilized, over a period of some days, at the level of about 25 seconds of body O2. Usually, such people naturally get about 30 min of light exercise throughout the day (e.g., walking here and there).

Having more than 2 hours of daily physical activity is generally sufficient to get or maintain any body-oxygen levels.

Elderly people often require less physical exercise than younger people. For example, a 60+ or 70+ years old person may require only 1 hour of devoted exercise and 1 hour of walking to get anybody oxygenation, provided that there are few, if any, negative effects due to other lifestyle risk factors.

Soccer game

Teenagers and young people in their 20s and 30s may require more physical activity than older people in order to achieve certain CP levels.

Note that it is assumed here that other factors, including breath-work, sleep hygiene, diet, nutritional deficiencies, thermoregulation, daily work, and posture, do not produce negative effects on morning oxygenation.

Note about recovery from chronic diseases. People with physiological conditions or pathological tissue changes (inflammation, tumors, deposits, lymphomas, granulomas, and so on) generally cannot get even 25 s oxygenation without additional physical exercise.

Mistaken ideas about physical activity benefits

Many Western Buteyko breathing practitioners teaching the Buteyko method do not sufficiently emphasize the importance and value of physical activity. They assume that a student with serious or physical health problems can just do more breath work and achieve a high oxygenation without physical exercise. These students can practice breath work for 2-3 hours per day and often achieve very high absolute maximum pauses (up to 1.5-2 minutes). However, their teachers often do not have them focus on and record their morning CPs (Control Pause or body-oxygen test results). It can be called a “get large CPs and forget the mornings’ approach.

Old man sleeping in hospital

As a result of the damage produced, such students usually get stuck with about 15-23 s for the morning CP and chest breathing during sleep and at other times when they are not aware of their breathing. Furthermore, many health problems may get worse due to very large CP fluctuations, e.g., from around 20 s in the morning and up to 40-50 or more seconds after their breath work.

Physical diseases require physical means to remove abnormalities in body cells. We need shaking (vibrations of the body), sweating (to eliminate toxins and poisons) and increased metabolism to successfully and effectively deal with cancer tumors, diabetes, asthma, high cholesterol, arthritis, other auto-immune disorders, inflammatory conditions, GI disorders, and many other problems.

An efficient breathing retraining program should focus and promote an ability to maintain your CP, especially throughout the night, rather than to achieve long or very long breath holds. Physical activity is the crucial factor in this process of gradually increasing the morning CP and preventing decreases due to lifestyle.

Key factors for benefits of physical exercise

Young man running on beach

Nasal breathing: All physical activity should be done with nose breathing (inhalations and exhalations). This leads to increased use of CO2 and NO (nitric oxide) for the body cells, reduced heart rate for the same intensity of exercise, better oxygen transport, increased aerobic metabolism and decreased lactic acid production. Also, bear in mind that limited success of Graded Exercise Therapy was due to negative effects of mouth breathing.
Duration of physical activity: The longer the exercise session, the stronger it’s impact.
Intensity or speed: Generally, at lower CPs (less than 25-30 s), the most effective exercise is one that is done with maximum intensity, but with nasal breathing all the time. At higher CPs (over 30 s), breathing control during and after exercise becomes an important factor that determines its maximum usefulness.
Perspiration: Sweating removes numerous toxic metals (including heavy metal mercury and aluminum), dangerous chemicals, medication stored in fat cells, and other waste products assisting the GI tract, liver, kidneys and other detoxification body organs. Dr. Buteyko suggested that it is necessary for good health to sweat every day.
Shaking or mechanical vibrations of the whole body or whole body vibration: Each step, as during running or jogging, stimulates the lymphatic system and promotes the removal of waste products which are unavoidable during so-called “physical diseases”.

Girl running (physical exercise)

“Hence, the diseases can be cured by regular physical exercise. There is no need to spend 3 hours every day to retrain one’s breathing. Instead, one should work hard 5 hours per day with perspiration. This will cure asthma, hypertension, angina pectoris, and other diseases.” Dr. K.P. Buteyko, MD, Ph.D., “Dr. Buteyko Lecture in the Moscow State University on 9 December 1969”

If someone has, for example, 1 or 2 hours per day to improve his or her body oxygen level (CP test), what is the optimum way to distribute this time? Would this distribution depend on the current CP and health state of the student? What is the maximum morning CP expected for a certain amount of physical activity and breath work during breathing retraining?

Medical people with smiles

Physical activity or physical exercise, according to Dr. Buteyko and his medical colleagues, is the most natural and, for relatively healthy people, most efficient method to increase cell oxygen levels. However, at lower body-oxygen content, physical exercise can be difficult or, in severe cases, even impossible. Therefore, the optimum health restoration program should adjust physical activity to the current health state of the student and his or her body oxygen level. Furthermore, it is necessary to understand how physical exercise and body oxygen level (or our unconscious breathing patterns) influence and interact with each other. First, consider the effects of body oxygenation on our desire to exercise.

Table. Effects of body oxygen levels on physical activity

Body-oxygen level Desire or abilities to exercise
1-5 s CP Any physical activity can be life-threatening since acute exacerbation can occur due to the severe degree of overbreathing and critically low body oxygen level.
5-10 s CP Any exercise, even slow walking on the flat surface, is hard due to severe dyspnea. It can cause exacerbation of health problems (asthma attacks, angina, seizures, and so forth).
11-20 s CP Most people experience and complain about chronic fatigue, but can walk with only nose breathing for hours on a flat surface.
20-30 s CP There are few or no complaints about fatigue. Physical activity (e.g., easy relaxed jogging) is well tolerated, but requires considerable psychological effort and self-discipline.
30-40 s CP Exercise is pleasant and relatively easy, but a systematic or daily exercise routine generally requires good self-discipline.
40-60 s daily CP, less than 40 s morning CP Exercise is easy and pleasant, nose breathing during exercise is natural and comfortable
Over 40 morning CP Exercise is a joy and people are full of energy provided that they have enough food to eat. They crave exercise naturally. If they force themselves not to exercise, their CP drops.

Natural lifestyle choices before and after breathing retraining

Lifestyle factor: Body oxygen < 30 s Body oxygen > 50 s
Energy level Medium, low, or very low High
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 Present Absent
Addictions to smoking, alcohol, and drugs Possible Absent
Desire to eat raw foods Weak and rare Very common and natural
Correct posture Rare and requires efforts Natural and automatic
Sleep Often of poor quality; > 7 hours Excellent quality; < 5 hours naturally

Physical activity benefits for breathing retraining

Physical activity can defeat chronic diseases provided that one follows a crucial old rule which most people ignore. Do you know this rule? Do you know why hundreds of sick people die during or soon after physical exercise every year due to acute exacerbations? Do you know why intensive exercise is usually useless for sick people and can be harmful? Why was exercise more beneficial some 70-100 years ago then?

While increasing body-oxygen content and MCP (morning CP) by slowing down one’s breathing pattern, a student has choices and can use 2 main techniques to increase body-oxygen levels: physical activity and breathing exercises. What is the optimum relative distribution of these factors to health improvement? An effective (or ideal) breathing program for a typical student is always individual (due to the variety of factors that we can or cannot control). However, there are certain common ideas that are reflected in the following Table.

Table. Physical Activity Benefits vs. Benefits of Breathing Exercises

Body-oxygen level Optimum average distribution
Breathing exercises Physical activity
1-10 s CP 100% 0%
11-20 s CP 60% or less 40% or more
20-30 s CP 40% or less 60% or more
30-60 s CP (less than 40 MCP) 20% or less 80% or more
Over 60 s CP or over 40 MCP Unnecessary: breath control is easy* 100%

* At over 40 s morning CP, it is relatively easy to maintain constant breath control, while one is awake, and the CP does not drop during nights due to naturally short sleep (about 4 hours or less).

Which types of physical exercise provide more benefits?

Women runing during competition

According to Dr. Buteyko (and he is absolutely right) running or jogging is the best type of physical activity for human beings (except for those people who have problems with their musculoskeletal system, e.g. recently broken bones, severe arthritis, and so on). Other activities, like power walking, cycling, weight-lifting, various forms of yoga, and swimming also have many benefits and are almost as good as running. If for whatever reasons someone does not include running in his or her daily routines and suffer from a “physical” disease, it is advisable for this person to have daily perspiration (due to other exercises or sauna, if well tolerated) and mechanical body shaking (e.g., with additional trampoline jumping or use of whole body vibration machines).

Keep in mind that very slow, systematic and gradual start is a very important factor in success for any exercise program. As for more advanced training for those who want to be very fit, there is Training Mask. It allows to nearly double benefits of exercise in relation to body-O2 content, endurance, and VO2max. Here is a review devoted to Training Mask to maximize benefits of physical activity.

Sport and fitness articles:
Simple breathing exercise for higher VO2max
Increase VO2max by breathing differently at rest
Exercise is joy if the body is oxygenated at rest
When exercise is 100% safe for chronic diseases
Why modern man gets little, if any, benefits from exercise
Which exercise parameters increase body oxygenation

Go to Sport, fitness, endurance, and exercise

Below are authentic comments, questions, and testimonials from the same page on the old PHP site before we converted it to WordPress.

On 2019-08-05T21:48:51, Anonymous wrote:
I was reading a text about an Asian exercise called frog jumps, like a squat jump but instead of jumping regularly upwards, you jump forward. It said that being able to do over 150 frog jumps means a person has a strong chi, meaning good health. I also read that jump squats are better than running because you would be able to strengthen every cell in your body.

On 2019-06-10T07:47:32, Dr. Artour (mod) wrote:
No, this usually does not work.

On 2019-06-10T01:39:53, Me wrote:
Can I skip breathing exercises If I do 5-6 hours of Walking to get from 20 to 40?

On 2019-03-22T07:30:20, Dr. Artour (mod) wrote:
After exercise, the CP can be lower especially if exercise is longer and more strenuous. It may take many hours to record a CP increase. This is one factor here.
If you mean optimizing exercise conditions in relation to heat exchange, then some individual differences are expected. Check yourself, what works better for you.

On 2019-03-22T02:43:52, Anonymous wrote:
I mean breathing exercise need cool temperature to increase control pause right. But does exercise need cool temperature to increase control pause? Because both breathing exercises and exercise increase control pause.

On 2019-03-21T06:34:00, Dr. Artour (mod) wrote:
I do not know what you mean by “CP through exercise”.

On 2019-03-20T05:26:35, Anonymous wrote:
Do you need cold temperature to increase CP through exercise?

On 2018-08-15T03:31:47, Anonymous wrote:
I have heard some like Andrey Novoshilov say that even during intense exercise you need to only wait two hours to measure cp. If it does not increase then he says you are doing it wrong. But you say to wait until next morning.

On 2018-07-06T10:22:58, Dr. Artour (mod) wrote:
It depends on the causes and personal health state. Generally, having injuries is the greatest single factor that limits daily exercise in our students.

On 2018-07-06T01:40:43, Anonymous wrote:
Is there not a study which showed athletes long ago who had tidal volumes of 40 l per minute during exercise?

On 2018-07-05T16:53:31, jacob wrote:
Do people with abnormal high metabolism at rest benefit from physical activity? Would not exercise exacerbate the problem?

On 2018-06-25T07:39:27, Dr. Artour (mod) wrote:
Hard to say for each individual case since some sick people can have many weird things going on in their bodies.

On 2018-06-24T15:43:04, LW wrote:
I can maintain nasal breathing running even when my heart rate gets to160-167. Is it safe?

On 2018-06-21T08:12:58, Dr. Artour (mod) wrote:
It seems that the content and even images for this video are taken from exercise pages.

On 2018-06-20T13:31:37, Anonymous wrote: Did this person plagiarize your work or something.

On 2018-05-18T05:23:06, Dr. Artour (mod) wrote:
Yes, it is very possible.

On 2018-05-17T13:37:42, John wrote:
Sorry what I meant by balanced was really normalization. But would it still be beneficial to perform a small breathing session before exercise?

On 2018-05-17T06:47:36, Dr. Artour (mod) wrote:
There is no balance between CO2 and oxygen: when you have less CO2 in the lungs, you get less oxygen in the body cells. See the Homepage brain image for details.

On 2018-05-16T15:48:34, John wrote:
Can you do 5-7 minutes of frolov breathing as a pre-workout measure to produce a better balance of Co2 and O2 in the blood. Since most people have poor oxygen during the day making exercise undesirable.

On 2018-04-30T06:44:26, Dr. Artour (mod) wrote:
Yes, people have reduced perception to CO2 increase during exercise vs. at rest.

On 2018-04-29T12:50:57, Anonymous wrote:
I mean that your body can tolerate Co2 better in exercise then at rest.

On 2018-04-29T07:03:37, Dr. Artour (mod) wrote:
What could this mean “higher immunity to CO2”? “Immunity” generally means “protection”.

On 2018-04-28T17:30:37, Anonymous wrote:
Is it possible to have higher immunity to CO2 in exercise but not in rest?

On 2018-04-26T09:30:22, Dr. Artour (mod) wrote:
Then you will be sorer and sorer after each next day…

On 2018-04-25T20:40:21, KC wrote:
Should I do intensive exercise if I am sore from the previous day of intensive exercise?

On 2017-11-14T20:26:52, Guy wrote:
Thank you. Until I can do more exercise I will do RB before and after workouts and wear a dust mask during them – I don’t think I will be able to maintain RB during bodyweight exercises.

On 2017-11-14T04:50:11, Dr. Artour (mod) wrote:
RB would always help, after exercise too. With a right program and when students spend 3-5 h daily in RB, the CP grows very fast. Then more exercise is easy and natural.
Training Mask is usually too hard at less than 25 s current CP.

On 2017-11-13T09:31:34, Guy wrote:
I started making progress with the Frolov device and exercise but an old injury came back. I am making my physiotherapy rehab exercises into cardio by taking no breaks and adding bodyweight moves. Apart from that my exercise options allowed by my physio is about 30 mins on a stationary bike a couple of times a week and walking in daily life.

I have 17 MCP and I just want to ask if there is a way to use my current exercise time of about half an hour a day more effectively. Is training mask appropriate for my CP? Would wearing a dust mask, pauses or RB help get more benefit out of half an hour PE per day? Thanks.

On 2017-07-22T01:40:00, W. A. Pimpleton wrote:
Hi Artour,
An interesting follow up observation for you, perhaps to use with other students:
While I could not tolerate light exercise by itself, performing the same intensity ie running at the same speed for the same time) with an elevation mask allowed me to tolerate it. I have found this page very useful and am now hopefully) progressing again. Thank you very much.

On 2017-06-14T14:17:19, Dr. Artour (mod) wrote:
These are still too little details to suggest an exact plan. In addition, DIY students mention their maximum CP numbers, not the MCP.
Maybe your diet can be changed, or something else to get 20 for the morning CP.
Investigate what is missing or get a private Skype help online:

On 2017-06-13T17:02:38, W. A. Pimpleton wrote:
Hi Artour,
I have all your books, but I am a little stuck. At the start I had CP 5s. Now it is 20s. I’m aware that to get to 40 requires exercise. However, I still have lots of dizziness and weakness during light exercise. This may be overbreathing, anxiety, or blood sugar crash, or all of them contributing.
Do you have any suggestions for a way to start light exercise with these symptoms?
Thank you

On 2017-04-06T08:29:58, Artour (mod) wrote:
Squats would probably not harm most people.
For amounts of exercise, see Charts above for different ages.

On 2017-04-05T18:10:44, Anonymous wrote:
Hi Artour, I came across a website where it said you should do 100 squats in 2 min everyday for good health, what is your opinion of this in terms of cp, would it be sufficient or would further exercise be recommended?

On 2017-03-23T16:51:16, Artour (mod) wrote:
If the body trunk does not move, there would be only small benefits for most people, maybe 4-7:1.
if you stomp around a bt when standing, let say every 5-10 minutes, then it would be more useful.

On 2017-03-23T12:50:42, Charles wrote:
Hi Artour,
I work all day standing on my feet and walking as well. Probably 8 hours standing and 1 walking.
Is there a rough conversion for hours spent standing into equivalent physical activity?

On 2017-03-21T07:10:22, Artour (mod) wrote:
Hard to tell. Maybe you have got an infection or ate something abnormal especially since you have got GI problems.

On 2017-03-20T23:01:47, Anonymous wrote:
Also I was a bit light-headed and not able to concentrate as I’m normally able to, should subside after a while?

On 2017-03-20T22:56:26, Anonymous wrote:
Hi Artour, I have recently started jogging and my cp is around 20 secs. I find that the more intense my exercise is the more overheated my body is post-exercise. For example yesterday I exercised at around 12pm but when I went to sleep in the evening I was unable to sleep most of the night because I was too hot. When I’m in the duvet I was feeling too hot and without duvet I was feeling too cold. Also during the following my hand felt really heated and I felt really rough the following with mild diarrhoea. Any help or suggestions would be really appreciated.

On 2017-03-12T14:39:55, Artour (mod) wrote:
Injuries heal very fast when one has over 40-50 s CP 24/7.
Each step in the Buteyko Table of Health Zones signifies changes in the way a person behaves, their choices, preferences, tastes, etc.

On 2017-03-12T08:47:55, Michal wrote:
Well, you might have a point there. I hadn’t thought about this in that way. Thank you

On 2017-03-11T07:57:26, Artour (mod) wrote:
Here is another thinking-in-the-box idea. Why would you think that this injury will remain in the body after breathing normalization?

On 2017-03-10T20:56:36, Michal wrote:
Well, you are right I don’t have even 30 MCP. Even so, it’s my ultimate goal to have over 2 minutes of MCP. I wouldn’t have problem with time for exercise, but I worry, because I know that too much repetitive moves while running harm my hip due to light leg discrepancy. Running every second day is fine though, dividing it for two sessions daily even better. I am just trying to establish some plan ahead, even if it’s very far. Just thinking about running every second day with training mask to shorten session, and in between cycling, strength training, breathing training…. That’s why I am asking whether it’s possible to gain and maintain this 120 second threshold, even if you are not running every day.

On 2017-03-10T14:42:21, Artour (mod) wrote:
Why would you worry about 2 min CP, if you likely do not have even 30 in the morning?
There are currently no people with 2 min CP even among Buteyko teachers.

On 2017-03-10T11:11:07, Michal wrote:
Ok, but is it possible to maintain around 2 minutes od CP when exercising running) every second day and a lot different exercises in between?
For example every second day you run in breathing mask for 1,5h-2h hours and at different days you do weight lifting, stretching, yoga etc. and breathing exercises.

On 2017-03-10T08:04:28, Artour (mod) wrote:
They are usually not equivalent or interchangeable and required every day.

On 2017-03-09T21:54:09, Michal wrote:
I meant 2.5-3 hours of devoted PE and 2.5-3 hours of Breathing Exercises, but you the point is clear. Wondering if they are equivalent and interchangeable or you need more of Breathing Exercises or the other way around.

On 2017-03-09T21:51:03, Michal wrote:
You stated that 2 hours of devoted PE 1 hour others would keep CP as high as 2-3 min.
What if someone cannot exercise daily, but, for example, every second day?
Can breathing exercise in non PE days keep CP high as well? For example 2 hours of Breathing Exercise 1 hour of others?

On 2017-02-18T20:20:10, Bo wrote:
Thank you for this chance to ask a question. I’m a Buteyko beginner. Why is the pause on exhale rather than inhale? Don’t we want to keep the CO2 longer in lungs rather than exhaling it? Also, I thought you build up CO2 by sitting quietly and breathing , not by running, etc.

On 2017-01-19T07:41:56, Artour (mod) wrote:
Did you read pages about reduced breathing practice on this site? They have answers.

On 2017-01-19T04:23:56, Danny wrote:
I have been doing reduced breathing whilst walking and it seems to be carrying over to how I breath at rest also, during my walks I feel my hards get warm and feels as though more blood is in my extremities, I also feel my legs loosen up. How do you feel about reduced breathing whilst walking..

On 2016-11-18T06:06:16, Artour (mod) wrote:
Oxygen utilization and breathing pattern have good general correlation with many extra variables.
There are many possible explanations of what you described. It is hard to tell what is to be corrected without knowing many details about pulse, CP numbers, lifestyle, breathwork, nutrition, etc.. Here are 2 examples:
Many strong athletes, who never learned Buteyko, unconsciously go into RB when exercising only, but not at rest.
Some Buteyko students tried to change their breathing at rest with exercise only, and it virtually ever works without breathwork at rest.

On 2016-11-17T22:06:11, Felix wrote:
Dear Artour
Lately I have noticed that thanks to Buteyko breathing during physical exercise weight lifting) my need for air is reduced more than how my body got used to this reduced breathing. I mean that when not doing physical exercise I often breath more air because my automatic breathing pattern is still a bit faster than it should be and this causes me frequent overbreathing. As if my body is learning to use less air faster than how my breathing center can accommodate to smaller inhalations and I often have to reduce my breathing to an extent which feels uncomfortable and unpleasant to avoid overbreathing. What can I do against this condition? I think that oxygen utilization and breathing pattern should change hand in hand but in my case the first one is changing faster, it seems.

On 2016-11-15T12:44:31, Artour (mod) wrote:
1. The next morning CP will be lower.
2. You likely need to keep your whole body cool during exercise to prevent overheating. Maybe intensive exercise can be temporary avoided, With higher CP skin structure should normalize.

On 2016-08-18T09:01:05, Artour (mod) wrote:
Yes, some people can have real changes in their automatic breathing just by doing more physical exercise.
However, most people need to correct other things: their sleep factors, or fix nutritional deficiencies, or try grounding, or some combinations of factors, before their morning CPs start to grow. It is very individual and relates to optimization and customization of the breathing program.

On 2016-08-17T18:02:16, Michal wrote:
I was just thinking.. My CP finally got to 20 just with walking and an anti-inflammatory diet. When I was doing breathing exercises it didn’t work well… Some small improvements were always nullified later for many reasons.
I enjoy a lot more walking and running than sitting and do Frolov. I couldn’t master Buteyko at this level yet.
I’m thinking that it’s a good idea for me to progress to 30-40 CP with PE and diet, then master Buteyko exercise for falling asleep faster, resetting myself to slower breathing, if necessary, and so on.. but still progress with PE.
What do you think Artour, are some people just better with PE instead of breathing exercises even when CP is small? Or I don’t see bigger picture here?

On 2016-06-24T12:52:52, Artour (mod) wrote:
Yes, reduced intensity then can be a better choice.

On 2016-06-22T17:46:29, Anonymous wrote:
My CP is very low, about 13. I try to do some running 30-60min), but I’m not sure if I do it right. When i start running I know i hyperventilate, because almost instantly my hands are a lot colder and my veins are less pumped. It’s almost impossible for me to run constantly, so it’s more like HIIT, but with much lower intensity.
After some time it gets better, but only when I raise tempo, which i cannot handle. In comparison, when I walk, my veins get pumped more, and my hands get warmer cold hands are big problem for me) after 15 minutes or so.
Should I decrease intensity of running or replace it with walking at this stage?

On 2016-05-31T05:07:06, Artour (mod) wrote:
It may.

On 2016-05-30T16:35:13, Anonymous wrote:
“* At over 40 s morning CP, it is relatively easy to maintain constant breath control, while one is awake, and the CP does not drop during nights due to naturally short sleep (about 4 hours or less).”

So, is it good idea to shorten your sleep?
For example you naturally sleep 7,5 hours, but make yourself to sleep only 6 hours and apart from that you run for hour our daily. Won’t it make your CP larger faster?

On 2016-05-23T06:40:35, Artour (mod) wrote:
For those who exercise more than average, shorter sessions are better.

On 2016-05-22T18:50:25, Anonymous wrote:
Hello Artour,
Is it better to do physical exercise once a day or is it better to divide it into shorter exercises throughout a day?

On 2016-02-09T06:31:26, Artour (mod) wrote:
About 3+ h.

On 2016-02-08T09:39:51, Anonymous wrote:
Thank you for the reply. How much breathing exercises and physical exercise did you do to get to a cp of over two min?

On 2016-02-08T09:14:12, Artour (mod) wrote:
I have many months with CP 60 and travelled several times from 20-30 s CP up to 60-90 morning CP.
Also had an experience with over 2 min CP with 2 hours of sleep for 3 or 4 days. I can post later when get time. Thanks.

On 2016-02-07T17:52:01, Anonymous wrote:
I was just wondering about how you practise Buteyko, Artour? There is no page mentioning a bit about you. I am interested to know what your present CP is? How much breathing and physical exercise you do? Whether with or without training mask? And what lifestyle factors do you still adopt? It would be good to know. Thanks

On 2016-01-15T03:16:20, Artour (mod) wrote:
Hard to tell. More tests and details are necessary to find out causes and solutions.

On 2016-01-14T23:01:37, Anonymous wrote:
When I do cardio exercises like running or cycling I find my body swells up like my face and fingers even when I walk at moderate pace. Why would this be happening? Should I continue to exercise? My cup is around 20

On 2015-09-11T17:29:57, Artour (mod) wrote:

On 2015-09-10T19:25:01, Anonymous wrote:
Hi Artour, I need some help. For the last few months I have been trying to improve my cp but I have not been able to. I exercise everyday for an hour and it is just too exhausting to run for even longer than 5 mins. I have continued walking but I don’t know how to progress further. My cp is currently around 20 sec. I do one hour of breathwork but I am unable to make that transition from walking to running which is getting quite frustrating at the moment. Your help will really be appreciated.

On 2015-09-04T17:32:19, Artour (mod) wrote:
Yes, the Table at the top of this page is about that. The Table shows how much exercise one needs to maintain a certain morning CP.
However, to move forward with the CP, one would need to add breathwork at rest.

On 2015-09-04T09:45:20, Danny wrote:
I’ve started working out with kettlebells, can strict nasal breathing be applied to kettlebell work and will doing so contribute to a higher CP??

On 2015-05-12T05:41:52, Artour Rakhimov (mod) wrote:
Hard to tell. The effect is strong and maybe individual too.

On 2015-05-11T20:28:21, Paul wrote:
With respect to the training mask you noted that it nearly doubles the benefits of exercise in relation to body-o2 content. So is this something like 1.7/1.8 170/180%) times the benefit of regular exercise? Such that 70 minutes with mask is equivalent to 119/126 minutes.
I would be very grateful to know what the multiplier.
All the best

On 2015-04-28T13:39:37, Artour Rakhimov (mod) wrote:
You can make physical exercise more effective with RB, but breath control at rest requires breathing exercises to be independent.

On 2015-04-28T07:06:12, Paul wrote:
Great, thanks. Also, can you combine reduced breathing with exercise so that 1 hour of exercise also counts for 1 hour of breathing exercises? Cheers.

On 2015-03-04T13:45:40, Artour Rakhimov (mod) wrote:
If you have 35 s in the morning, you need to go to 50 s morning CP since one can find main health benefits there.

On 2015-03-03T10:10:51, Paul wrote:
Hi Artour. I have reached a constant cp of around 35. I currently do the 1.5 hrs devoted physical exercise 1 hour other) as well as a total of an hour of breathing exercises. Now I have reached this level, do I need to do the whole hour of breathing exercises to maintain it or can I cut back a bit and add more physical exercise? E.g do 2 hours devoted PE and half an hour of breathing exercises. Thank you for your time. Paul

On 2014-12-23T13:28:17, Artour Rakhimov (mod) wrote:
You surely can.

On 2014-12-22T15:50:44, Eva wrote:
Can you do many sessions of exercise of 5-10 mins throughout the day that equal the exercise requirements? I am much more able to recover from these sessions and do more than say 30 mins at a time. Thank you.

On 2014-12-15T08:24:41, Artour Rakhimov (mod) wrote:
This is individual and CP=dependent. With good motivation, one can have RB and do pauses right after exercise while taking shower, etc.

On 2014-12-15T04:57:01, Zac wrote:
How long would you recommend waiting after exercise to continue with another RB session?

On 2014-12-11T12:29:15, Anonymous wrote:
Thank you for the answer.

On 2014-12-10T09:50:52, Artour Rakhimov (mod) wrote:
1. Low CPs themselves can worsen many things.
2. Combined with low CPs, too high CPs can cause stroke, the “rebound effect” for tonsils, spontaneous abortion, to name a few.

On 2014-12-09T16:44:23, Anonymous wrote:
What kind of health problems may get worse due to very large CP fluctuations?

On 2014-11-21T11:21:43, Artour Rakhimov (mod) wrote:
As said above, it is individual, and numbers are provided as a general guidance. Test yourself to see the effects.

On 2014-11-20T16:29:31, Anonymous wrote:
To get 30 s MCP, I need to have 1-1.5 hours of devoted PE 1 hour others walking here and there, etc.) every day.
My current MCP is about 24 s, so I should devote 60% or more of my practice time to PE.
So, does this mean that out of the 1-1.5 hours, 60% should be PE and the rest RB sessions?
Does this mean that I need 1-1.5 hours of devoted physical exercise PLUS RB sessions in addition?

On 2014-11-11T11:41:12, Artour Rakhimov (mod) wrote:
That depends on many details. We eat when we are really hungry and/or blood sugar gets too low. Sometimes, it is possible to last longer, at other times, it is better to eat.

On 2014-11-11T04:55:58, Runner wrote:
Then, how about the Steps exercise; can I eat right after it or should I wait 2-3 hours before eating?

On 2014-11-10T09:34:36, Artour Rakhimov (mod) wrote:
Sure, if hungry, eat after exercise.
Exercise generally does not cause the breathing overtraining effect.

On 2014-11-09T21:02:21, Runner wrote:
It’s best to wait some hours after an RB session before eating, otherwise the positive effects of the session are nearly or totally wasted. Does this apply also to physical exercise, or in other words, is it okay to eat quite soon after PE?

Can a long PE session cause the overtrain effect in the same way as a too-long RB session? If yes, what is the maximum safe duration of a single PE session?

On 2014-10-30T06:16:00, Artour Rakhimov (mod) wrote:
It is individual. Gradually make more strokes per one breath.

On 2014-10-29T18:03:48, Teo wrote:
Thank you for all this information. Could you please let me know about your opinion when it comes to breathing while swimming since oftentimes it is not easy to inhale through the nose. Any recommendations as to what would be the best way to inhale, duration of inhalation, exhalation and duration of exhalation?

On 2014-10-10T14:26:06, Artour Rakhimov (mod) wrote:
Very individual – there are 100s of things that can go wrong. Hence, optimum solutions are individual too.

On 2014-10-10T09:47:15, Mike wrote:
> “big topics that are beyond the scope of this site”
What resources – books, websites, etc. – can you recommend?

On 2014-10-10T08:16:35, Artour Rakhimov (mod) wrote:
To be more self-disciplined and do more daily exercise is a deep spiritual, psychological and motivational challenge. What makes one less motivated, less resilient to stress, less able to cope with life challenges, etc. are big topics that are beyond the scope of this site. But the higher CP a purely physical factor) surely helps.

On 2014-10-09T13:08:53, Mike wrote:
My MCP is over 20 s, I want to improve it to over 30 s (and eventually over 40 s, but that’s a longer time goal). I get at least 60 min non-devoted PE every day (walking here and there, exercise bike after meals…), but it seems that I need great amounts of devoted PE every day to get over 30 s.
However, you say on this page that with 20-30 s CP (like in my case), “physical activity … requires considerable psychological effort and self-discipline.” Do you have any ideas how I can have more self-discipline and do more (1 hours) devoted PE every day (e.g. jogging as I like it)?

On 2014-10-09T08:54:20, Artour Rakhimov (mod) wrote:
Yes, it can. Do Steps exercise during breaks, and maybe think about working standing.

On 2014-10-09T01:41:36, Luke wrote:
Artour do you have any students or personal experience with whole-body vibration machines? I am wondering if it can replace exercise to some extent, I have a desk job and a sedentary computer life no spare time yet). I get maybe 45 minutes of walking here and there per day. If I can use a vibration chair for 8 hours a day, do you think that can give me higher CP threshold?

On 2014-10-04T05:16:15, Artour Rakhimov (mod) wrote:
Absolutely. Even 10-12 min breathing sessions are good to boost the CP and then exercise.

On 2014-10-03T14:41:22, Todd wrote:
I know that you recommend breathwork and nasal physical exercise for reaching 40mcp. Would it be beneficial to do one and then the other in succession Frolov then go run or other way around) or does there need to be a break between breathing training and exercise? Thank you

On 2014-09-11T05:37:02, Artour Rakhimov (mod) wrote:
Not necessarily bad we would not want drama extremes here), but mouth breathing much less effective so that even short periods of mouth breathing 20% in total) can nearly nullify expected positive effects with 100% nose breathing. And this is even better:

On 2014-09-10T18:14:33, Anonymous wrote:
I hate slow jogging, but I really love sprinting! But when you sprint and you really go as hard and explosive as you can, it is impossible to do this with nose breathing.
Right after my 10-20 sec) sprints i right away do nose breathing again and slow my breath as good as i can.
Is this ok, or should is this bad for health?

On 2014-09-04T14:45:10, Artour Rakhimov (mod) wrote:
With daily around 25 c or more, you should be ok using the Mask. The DIY or Frolov device would help to get there asap.

On 2014-09-04T02:45:57, Ben wrote:
Alright. Thank you Artour. Also, would the elevation training mask benefit me? Or should I wait to gain a higher CP through normal exercise before using it?

On 2014-09-04T02:33:32, Artour Rakhimov (mod) wrote:
Follow the above instructions including nose breathing in and out, and it should be safe.

On 2014-09-04T01:46:23, Ben wrote:
Artour. I believe I am suffering from oxidative stress due to very high intensity endurance training while having a CP of about 10s. It seems an unusual case but I have always exercised a lot and under what I now understand to be very wrong information from a doctor I started mouth breathing 24/7 and my health declined rapidly. I have since not exercised for two years and still experience symptoms and have an MCP of 15s. Can I exercise or will it be unsafe until I reach a higher cp? I also have been struggling with successful breathing exercises.

On 2014-08-30T14:26:14, Artour Rakhimov (mod) wrote:
Yes. It can reduce duration for the same effects.

On 2014-08-30T12:11:34, Anonymous wrote:
Does HIIT (high intensity interval training) reduce the duration of physical exercise needed for certain CPs? For example, according to the table above, I should do “1 hour of devoted PE 1 hour others” to achieve 30 s morning CP. Would 1 hour of devoted PE be less if the exercise was HIIT?
James Driver has written a book on HIIT (available on Amazon), the book description states the following:
“… When compared side by side to other forms of cardiovascular training, HIIT repeatedly comes out on top. Not only that, but it does so in a fraction of the time when compared to continuous cardio training or steady state cardio. With HIIT, you will achieve superior gains over other forms of training in all the following areas:

– Increasing the anaerobic threshold, enabling you to work harder before the burn sets in
– Improving maximal oxygen uptake (VO2 max), a popular indicator of fitness
– Improving athletic performance
Thanks for your insight.

On 2014-06-05T17:55:10, Artour Rakhimov (mod) wrote:
Yes, that is the best way to go in most situations.

On 2014-06-05T14:10:34, Anonymous wrote:
Is it ok physical activity to be done right after the breathing exercises? For some reason I find it easier to walk after I have finished 30min of breathing exercises.

On 2014-05-07T08:15:03, Artour (mod) wrote:
Weightlifting is also good exercise. Training Mask helps a lot

On 2014-05-07T06:35:42, Anonymous wrote:
How effective is strength training for increasing the CP? weightlifting, bodyweight)

On 2014-05-01T06:08:49, Artour (mod) wrote:
Breaking CP40 needs many things which are analyzed on the site and in books. It can be a subject of another book I plan to write. The big book has an overview of these factors: exercise, sleep, diet, etc.

On 2014-04-30T14:28:13, Anonymous wrote:
Hey artour. I discovered your site maybe 2 months ago or less, and since I’ve been slowly raising my CP. I was skeptic at the start as I always am with everything. Maybe my CP raised a bit as the days went on but it was so slowly that I still remained skeptic to some degree. I decided to continue no matter what and in the last few days, I think I may have broken through major ‘bump’, cause I suddenly have the energy to exercise twice the amount that I was able to do: it really requires much less willpower.
Anyway, that was my short story I wanted to share. I know for a fact that talking about goals is not a good thing as it is counterproductive to actually realize the goals, so I’m just straight out gonna ask you, how can I achieve a very high CP, for example 2 min ? Can I achieve this by 1 hours or more with the training mask each day, while eating healthy?

On 2014-04-12T11:07:23, Artour (mod) wrote:
Yes, it is already possible with MCP 30, but requires some will power and motivation. With 60, it is very easy.

On 2014-04-12T10:56:02, Anonymous wrote:
You mean like 90 minutes in the morning, afternoon and evening will do the trick?
Is it really that easy with 60 cp?
My MCP is around 28-32 now.

On 2014-04-09T05:52:13, Artour (mod) wrote:
Yes, in total, since in one go it is too unnatural. At CP 60, it is not a big deal.

On 2014-04-08T14:32:25, Anonymous wrote:
Buteyko said we don’t need breathing exercises if we do 4-5 hours or more physical exercises every day. So if we want to get really super healthy we should run a marathon every day?

On 2014-04-03T19:11:44, Artour (mod) wrote:
Not necessarily shorter and harder, but this will work ok in many cases. Generally, it depends on many factors, age and fitness too.

On 2014-04-03T06:04:33, Anonymous wrote:
Ok, thanks. You also mention high intensity exercise at lower CP’s. From a practical standpoint does it simply mean shorter and harder workouts at low CP’s?

On 2014-04-02T19:38:26, Artour (mod) wrote:
That is really hard to tell due to too many factors but most info is in modules). It is similar job with many extra details in same areas: exercise, sleep, diet, posture, etc. Yes, all are needed.
I plan to write book for such situations around 30 s morning CP).

On 2014-04-02T18:21:11, Anonymous wrote:
Hi Artour, I’m a 23 year old male, I have managed to get my CP from 8 sec to about 30 sec following the modules.
Is it possible for me to continue to raise CP with only the help of physical exercise from this point, or is still reduced breathing required for me?

On 2014-03-25T09:23:33, Artour (mod) wrote:
You probably refer to:
– Intensity or speed: Generally, at lower CPs less than 25-30 s), the most effective exercise is one that is done with maximum intensity, but with nasal breathing all the time. At higher CPs over 30 s), breathing control during and after exercise becomes an important factor that determines its maximum usefulness.
It is a special long) topic. It may be explained later in a book. Those who achieve 30 s CP should understand it. Hence, it is rather a practical thing.

On 2014-03-25T08:36:56, Anonymous wrote:
I’m a bit confused why intensity should be greater at lower CPs. One would think that it was the other way around, since the breath can more easily get out of control with a low CP. Can you explain it like I’m five years old pls?

On 2014-03-11T10:33:10, Artour (mod) wrote:
Maybe 30 or even higher. There are other factors involved too.

On 2014-03-10T16:38:46, Anonymous wrote:
Ok, so 60 minutes of running in the morning and 60-90 minutes of weightlifting in the evening 7 days a week, 365 days a year is not a problem? Nose breathing off course.

If i do this with:

-60 minutes modified Frolov like in your book
– 90 minutes RB when doing physical work
– 7-8 hours walking here and there at work
– no sleeping on the back
– sleeping grounded
– inclined bed therapy
– mouth tape when sleeping
-no focal infections
-no athlete feet
– no amalgam fillings
– eating only healthy organic food
– fish oils
– magnesium
– working on good posture 24/7
-no chest breathing
-no overheating
Is it possible to get a healthy CP with this plan?

On 2014-03-04T16:48:41, Artour (mod) wrote:
What about people living 100 years ago and before, with 8-12 hours of daily exercise?

On 2014-03-03T15:32:31, Anonymous wrote:
Thanks for your answers.
Two more questions:
You recommend a lot of physical exercise every day 2-3 or even more hours).
What about overtraining? If Buteyko and you recommend so much exercise, don’t you get overtrained when you do this every day?
And Artour, what and how much exercise do YOU do every day?

On 2014-03-03T12:34:06, Artour (mod) wrote:
You will need less time for intensive exercise e.g., 40 min instead of 60), but do not expect 20 min or so. Do more sessions during the day.

On 2014-03-02T16:06:13, Anonymous wrote:
Hello Artour,
I hate to do long boring 60 minute exercises like jogging or biking.
I like more explosive exercises like a few rounds of Tabata 4minutes as hard and explosive as you can).
Is it ok to do hard trainings in less time with nose breathing), instead of easy trainings like jogging for 60 minutes?

On 2014-01-27T19:11:26, Paul wrote:
Excellent, thank you!

On 2014-01-27T15:29:05, Artour (mod) wrote:
Buteyko suggested eating when really hungry, and working on breathing less 24/7. It is a better approach than counting calories.
Yes, people eat less at higher CPs.

On 2014-01-27T14:36:04, Paul wrote:
Hello Artour. Is there a way of calculating calorie requirements which take into account 1-2 hours exercise as well as larger CPs? I am assuming that as CP increases the amount of food required decreases but that this may be offset by the amount of exercise needed to maintain these higher CPs. Hope this makes sense! Thanks

On 2014-01-09T21:36:13, Artour (mod) wrote:
Maybe with the Training Mask, but you will still need to review all other factors related to sleep, diet, focal, etc.

On 2014-01-08T23:54:00, Martins wrote:
Hello Artour, can i improve my CP with Weight Lifting? I don’t like aerobic exercises running, jogging, etc) i want to do only resistance training weight lifting, pushups, pullups, etc) ps: i can easily do resistance training with nose breathing only! My CP is 30 to 35

On 2013-11-16T13:12:28, Artour (mod) wrote:
At high altitude, the CP will be shorter, especially at lower numbers due to a stronger oxygen drive. You will probably get about 20 s or more at sea level.

On 2013-11-16T03:32:18, Todd wrote:
Hi Artour,
I am confused about my CP test results based on my exercise performance. I just tried and had a CP of 12 seconds, and then I tried a maximal pause and got 36 seconds. Based on the table of health, I should be very unhealthy and unfit, but that is not the case. I can run a mile in under 7:30 while only nose breathing. Is there something I am missing?
P.S. I currently live at 7000ft above sea level, to what extent if any does that effect my CP?

On 2013-10-05T10:20:16, Artour (mod) wrote:
See the Table above: Effects of body oxygen levels on physical activity
It related to the morning CP.

On 2013-10-05T09:56:15, Paul wrote:
Hey man. I started exercising first thing in the morning and am finding this hard but it’s the only time I can do it. As CP raises does it become easier to exercise in the morning?

On 2013-09-22T14:15:07, Artour (mod) wrote:
2 hour of fast walking with sweating and uphills can be even better than 1 hour running. But you may need about 3 h of ordinary walking to get the same effect.

On 2013-09-21T11:54:57, Martins wrote:
Artour, which one of those physical exercises are better, to improve the body and brain oxygenation, in a daily basis:
1 hour of running or walking 20.000 steps throught the day?

On 2013-09-20T20:56:36, Anonymous wrote:
I’m the anonymous below, just to say that the heavy breathing, irritability and elevated heart rate was caused by dehydration, a few litres of water today and even with heavy exercise and little recovery time I’m feeling better than ever. Dehydration may be a significant factor with regards to Westerners like myself considering the high levels of salt and sugar in our food. Thanks anyway πŸ™‚

On 2013-09-20T06:27:39, Artour (mod) wrote:
The message is confusing since it is not clear which exercises you do. Physical exercise increases heart rate, often for hours later, it is normal. Buteyko exercises may increase it in some cases. If you need a detailed plan, you can hire my help.

On 2013-09-19T12:35:55, Anonymous wrote:
when I said symptoms of magnesium overdose in the previous comment I meant deficiency.

On 2013-09-19T12:30:13, Anonymous wrote:
– CP usually around 15s I struggle greatly with knowing how much to exhale before taking this measurement but will keep reading over the CP page)
Supplementing with magnesium chloride topical spray megadosed for 5 days getting around 1.7 to 3.3g of elemental magnesium daily as I had many symptoms of overdose, now I get around 400mg magnesium)
– 2 grams of Omega-3 fatty acid daily
– between 2,500 and 10,000 IU of vitamin D3 daily
– 4 multivitamins daily above supplements and diet mean I get adequate calcium, magnesium, vitamin d3, zinc and sodium and 2g of omega-3 may not be enough omega-3 by your standards?))
I recently started training a lot harder by doing 1-2 hours of walking as fast as I could and 15-20 runs up a steep hill plus extra time on an exercise bike wearing a dust mask. I have all the signs of acute overtraining; irritability, elevated resting heart rate, and if I train too hard I end up breathing very deeply for hours afterwards. I was wondering if there is anything I could do to speed up recovery as I need to progress at Buteyko quite rapidly. Thanks πŸ™‚

On 2013-09-19T07:27:55, Artour (mod) wrote:
I do not know all your specifics to suggest a plan.

On 2013-09-18T21:45:57, Anonymous wrote:
Hello Artour, I have been having some difficulty today, I have just started university and suffer from anxiety so I have been trying to exercise as much as possible in order to greatly improve CP. The problem is that my resting heart rate is elevated and after exercise my CP seems to drop quite dramatically. It is normally around 15-17s but right now after 25 minutes on the exercise bike an hour ago) it is under 10s. Is this a simple matter of acute overtraining because I’ve tried to add too much exercise in too quickly? How can I speed up my body’s recovery because I need to progress rapidly at Buteyko or university will be a nightmare, thanks πŸ™‚

On 2013-09-18T11:46:03, Artour (mod) wrote:
Yes, taking it easier will help.
You can either increase exercise up to several hours per day or add breathing exercises for example, with breathing devices) in order to get 25 s CP asap.

On 2013-09-18T10:20:00, Anonymous wrote:
Hello Artour
Everytime i try to exercise at the high-maximum intesity as you suggested, nose breathing only, i start feeling pain inside my nose.
I have low cp
lower than 20).
I would really like to exercise more but this pain
what is it?) stops me or force me to exercise breathing with my mouth.
Should i try something like graded exercise?

On 2013-08-29T13:07:13, Artour (mod) wrote:
Standing is not exercise.
One hour of good exercise can be equal to 2-3 hours of walking depending on intensity, perspiration and individual effects.

On 2013-08-28T14:11:08, Charlie wrote:
Thanks for your reply. in this case is there an approximate equivocation between dedicated physical exercise and standing/walking around? For example, is 1 hour PE equal to 2 hour standing/walking?

On 2013-08-21T22:22:37, Artour (mod) wrote:
Great observations!
As about the idea, it is your life: you can do whatever you like with your future CP.
With more standing and walking, you can reduce devoted exercise and keep the same CP.

On 2013-08-21T19:48:36, Charlie wrote:
Hi Artour,
Recently I have been spending around 8 hours a day on my feet standing and walking around) and I noticed my CP raise accordingly. Can I do less devoted physical exercise if I am spending this much time standing and walking?

On 2013-08-12T07:13:09, Artour (mod) wrote:
“laying in bed” would not work unless you are very sleepy and require sleep.
Mask is fine for bodybuilding too.

On 2013-08-11T07:12:01, Anonymous wrote:
Thanks, Artour!
So for Buteyko reduced breathing exercise you don’t have to sit on a chair with a good posture and relax? I can do RB whenever I want? At work, laying in bed, when exersise, walking etc)?
I also have a training mask. This s good for bodybuilding also?

On 2013-08-10T18:49:47, Artour (mod) wrote:
It is best to practice reduced breathing during martial arts and bodybuilding. Then they are great for your health.

On 2013-08-10T07:48:29, Anonymous wrote:
Hello Artour,
A few questions about physical exersise.
– i like to do martial arts kickboxing), but with martial arts we learn to breath out through the mouth a little with every punch or kick. What is your opinion about martial arts and mouthbreathing?
– is bodybuilding bad for CP? When you do power training, you will get more muscle. But this more muscle also need more oxygen, so your CP will drop when you building a lot of muscle?

On 2013-08-08T06:46:48, Artour (mod) wrote:
Step 1. Get rid of the myth (“I’m healthy”) that further destroys your poor health (“I have anxiety and I breath from my upper chest”, “I still can’t control my upper breathing”).
Step 2. *(*Below are authentic comments, questions, and testimonials from the same page on the old PHP site before we converted it to WordPress.

On 2013-08-07T17:26:15, Tyrea wrote:
I have anxiety and I breath from my upper chest and I’m healthy , but I still can’t control my upper breathing I can work-out good. what should I do?

On 2013-07-29T06:32:46, Artour (mod) wrote:
There is a Table above that provides the link between exercise and the expected morning CP. For 60, you may need about 2-3 h.

On 2013-07-28T15:21:43, Andrew wrote:
Would it be possible in theory to obtain 60s CP by just doing reduced breathing for a large portion of each day or is physical exercise a requirement? My CP is in the late 20s at the minute but I’m still quite fatigued which is why I’m asking. Thanks πŸ™‚

On 2013-06-22T06:53:14, Artour (mod) wrote:
The sensation is unpleasant and requires slightly less intensity. It goes away at higher CP.
You may still have some germs left in sinuses they can cause additional swelling during exercise with nose breathing). In this case, you can benefit from secondary measures for a stuffy nose such as using very diluted garlic juice and possibly inhaling essential oils through the nose see Symptom pages for details).

On 2013-06-22T02:15:32, Thomas wrote:
When I am exercising and the intensity builds up I find my nasal passages constrict. Is this inflammation or is it lack of body oxygenation? What lifestyle factors if any can I look at to improve this or does it just go away at higher CP?

On 2013-06-21T08:25:44, Artour (mod) wrote:
1-2 hours of jogging can create problems and pain. How to address these problems:

On 2013-06-20T06:48:25, Marie wrote:
Doctors recommend 20 minutes jogging 3-5 times a week. If one jogs for 1-2 hours every single day as you recommend), won’t that cause too much wear and tear on the joints? That is why the doctors do not recommend jogging every day.

On 2013-05-10T19:40:20, Artour (mod) wrote:
The numbers for the required physical exercise are approximate. Yes, it is assumed that one does about 1 hour of daily breathwork.
It is impossible to predict one’s progress without dozens of details. Sometimes, 2-3 hours of exercise cannot help due to other risk factors.

On 2013-05-10T16:55:28, Name wrote:
hi Artour, I have a question about the table on this site which shows the relationship between the daily duration of physical exercise and the maximum body O2 expected.
Are these the times I need to spend on physical exercise alone or do these times assume that I do additional breathing exercises?
How much physical exercise can you recommend to a person who wants to achieve 30-35s for the mcp by physical exercise alone?
Thanks a lot!

On 2013-05-10T00:27:48, Thomas wrote:
So if I have to mouth breathe when I am pushing the limits of my cardiovascular endurance then there is something wrong with the way I breathe? I breathe with my diaphragm.

On 2013-05-01T18:28:01, Artour (mod) wrote:
It depends on the CP, fitness, and other factors. For most people, it is safe. But you need to monitor the effects.

On 2013-04-30T20:41:52, Atul wrote:
Hello Artour,
I read your your articles and everything makes sense to me. The bottom line is breathe slow and breathe less 24/7. But one thing that is causing me confusion is do we need to breath slow and breath less while physical activity like running/gym or all these slow breathing rules applies only while at resting or sitting? I am asking because while running when my body is trying to hyperventilate is it healthy to suppress it artificailly?

On 2013-04-26T20:52:11, Artour (mod) wrote:
1. Yes, all is right below.

On 2013-04-26T06:10:36, Aleksander wrote:
Sorry for the previous comment, Could not finished the question properly, so simply delete the previous one. Below you will find the right one.
Hi Artour,
You have suggested to increase in the number of strokes per one breath while swimming in your previous answers.
Do you also suggest to do more strokes, hits, moves while boxing, wrestling etc. also while doing lifting excises with extra weights in gym per one breath – even if we breath only through nose?
I am asking it because classically first thing that instructors usually insist is to exhale during every lift, stroke, hit etc. even during high speed training. But this as I have understood from your lectures leads us to low level of CO2 causing low oxygenation.

On 2013-03-29T16:25:05, Artour (mod) wrote:
You can decrease it to 10 minutes. If you mean while getting the same benefits, it depends on your health state. With optimum use, you can probably be fine with 1 hour 20 minutes.

On 2013-03-28T16:59:34, Anonymous wrote:
I usually do spinning for a workout. I do 2 hours of spinning.
Could I decrease my workout time from 2 hours to 40 minutes if a start using
the training mask?

On 2013-03-21T20:37:44, Artour (mod) wrote:
All are normal. Most people have nearly the same patterns.

On 2013-03-21T16:14:35, Nila wrote:
Thankyou Artour,for corresponding. I have always been under the impression that your pulse rate should return to normal after a few minutes rest as this is what I have heard many times. My rest pulse rate is around 68,after exercise it stays around 80-90 . Also I find that after lunch/dinner my pulse rate increases to 80 or over. Is this normal?

On 2013-03-20T18:17:19, Artour (mod) wrote:
Why would you avoid exercise? The effects of exercise is measured by the next morning CP. Why are you concerned with a higher pulse after exercise? It should remain high for hours later.

On 2013-03-20T17:01:21, Nila wrote:
I love training but most of the time the asthma gets the better of me and I spend weeks of not being able to do anything too physical, this then leads to an oral steroid course,after which I am ready to train again, but this never lasts for more then a month. I am into 6 weeks of Buteyko and started exercising a few days ago, but I find that after half hour of a mixture of running ,intense walking my heart rate stays quite high for over an hour but my CP increases,if only by 1or 2 . Should I avoid such exercise? My CP is 14 ya the mo.😊

On 2013-02-24T18:33:42, Artour (mod) wrote:
Yes, it will, but slowly and you will need around 4-5 hours at least, plus all lifestyle changes. You should be able to get to 20 MCP in some weeks.

On 2013-02-24T13:44:24, Anonymous wrote:
Hello Artour, my morning CP is 9 seconds, can walking long distances with nasal breathing be my main way to increase my CP instead of reduced breathing. Thank you.

On 2013-02-19T02:29:03, Artour (mod) wrote:
Even if you use the Training Mask, you still need many other things to get even 50-60 morning CP. You can go through all Modules in “Learn here” Section to see what is needed.

On 2013-02-18T22:01:24, Anonymous wrote:
Hi Artour,
I have a question! My CP is 18 seconds but I have started jogging on the treadmill ever since I started nose-breathing and it prevents asthma. Since I just started, I can jog for 1 hour, but I am slowly increasing this and pretty soon I will jog for 2 hours with only nose-breathing. My question is, can I raise my CP to 2 minutes eventually if I jog like this for 2 hours every day without breathing exercises? I also started small breath-holds during jogging.

On 2013-02-02T12:30:10, DFTBASarah wrote:
I’ve always been an asthma and allergy kid, but I was always really into sports too. I played as many as I could juggle throughout high school and now I’m doing swimming and soccer during my freshman year at college. The biggest thing that always held me back was being unable to breathe. It didn’t matter if I was in peak physical shape, I’d still be out of breathe in a matter of seconds. I’m really hoping using this site and techniques will help me.

On 2013-02-02T12:29:01, Artour (mod) wrote:
The CP during the day.

On 2013-01-31T08:48:00, Anonymous wrote:
You meen 20 sec morning cp or during the day?

On 2013-01-24T23:58:06, Artour (mod) wrote:
1. The answer is Nosebreathing.
2. Less than 20 s CP, Frolov; more than 20 s, Training Mask:

On 2013-01-24T22:24:19, Anonymous wrote:
Physical activity can defeat chronic diseases provided that one follows a crucial old rule which most people ignore. Do you know this rule? Do you know why hundreds of sick people die during or soon after physical exercise every year due to acute exacerbations? Do you know why intensive exercise is usually useless for sick people and can be harmful? Why was exercise more beneficial some 70-100 years ago then? – The answer is Nosebreathing…yes?

On 2013-01-24T17:53:49, Michael wrote:
I am just curious, If you were to choose one activity that is most beneficial,
Which one Frolov device or just running with stricly nose breathing?
Wich would raise CP fastest?

On 2013-01-13T12:55:39, Kumaresh Natarajan wrote:
This website is very useful; Very lovely. Thanks a lot; Wishing you success eternally.

On 2013-01-10T14:40:18, Artour (mod) wrote:
In the same position as your sleep: for most people, in the horizontal position after you open your eyes.

On 2013-01-09T21:43:25, Adam wrote:
Hi Artour,
Maybe a stupid question but is the morning CP taken whilst you are still lying down or do you sit up in bed before you take it? I am just a little confused between something I’ve read here and in the Big Book.

On 2013-01-04T23:46:56, Artour (mod) wrote:
There are many causes. They are described on this site, sleep factors are among the top ones. Yes, dust and low iron can affect you too causing low CP and mouth breathing.

On 2013-01-04T06:25:39, George wrote:
Hi Artour
Outstanding description of exercising benefits. I am 17, and exercises 3-4 hours a day, with intense cardio and weightlifting. In addition, i stretch every morning and night for 45minutes each session. However i am still having trouble with breathing with my nose. Mucus accumulates frequently. I have no idea why i’m having this. Furthermore, i did the test and my i can only hold my breath for 20seconds top. Is it because of external factors such as dust? I am also naturally low in Iron. Does it effect my nasal breathing?

On 2012-12-15T22:12:01, Artour (mod) wrote:
Yes, it is almost right if you use nearly maximum resistance.

On 2012-12-15T13:34:09, Anonymous wrote:
Hello Artour,
You say That the training mask can double the benefits of exercise.
Does this mean That training with the mask for 1 hour gives the Same results as training for 2hours without the mask?
I don’t always have time for so much exercise, so raining mask Will be ood solution for me?

My MCP is about 18 seconds and my normal CP is about 23 seconds. I am fit, and physical exercise with nose breathing only is not a problem for me.