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Buteyko Breathing
Last updated: 1/9/2025
This is a breathing technique that is used to manage [[Stress|stress]] and [[asthma]]. It has been studied and endorsed
The Technique:
Getting ready
- A person should sit on the floor or on a chair where they can elongate the spine and keep it upright.
- Breathe normally for a few minutes to relax all of the muscles.
The control pause
- Exhale slowly, and then hold that breath.
- Use the index finger and thumb to plug the nose.
- Hold that breath until there is an urge to breathe, and then inhale. There might be an involuntary movement of the diaphragm during this part.
- Breathe normally for at least 10 seconds.
- Repeat several times.
The maximum pause
- Exhale slowly, and then hold that breath.
- Plug the nose with the thumb and index finger.
- Hold that breath for as long as possible; aim for twice the length of time of the control pause.
- When there is moderate discomfort, inhale.
- Breathe normally for at least 10 seconds.
- Repeat several times.