Learn the Buteyko Method

Everything you need to know, from zero. No prior knowledge required.

What is the Buteyko Method?

The Buteyko method is a breathing retraining technique developed by Ukrainian physician Dr. Konstantin Buteyko in the 1950s. The core idea is simple: most of us breathe too much. We take breaths that are bigger and faster than our body actually needs.

This over-breathing (called hyperventilation) depletes carbon dioxide from your blood. Contrary to what many people think, CO2 is not just a waste gas. It plays critical roles in how your body delivers oxygen to your tissues, regulates your blood pH, and controls your airways.

The Buteyko method teaches you to breathe less, through your nose, in a gentle and relaxed way. Think of it as learning to match your breathing to what your body actually needs, nothing more, nothing less.

Important: The Buteyko method is a complementary practice. It is not a replacement for medical treatment. Always consult your doctor before changing any medication or treatment plan.

Why It Works

To understand why breathing less can be beneficial, you need to understand three key concepts.

1The Role of Carbon Dioxide

Your blood normally contains about 5.3% CO2 (around 40 mmHg). When you over-breathe, you exhale too much CO2, dropping below normal levels. This state is called hypocapnia. Low CO2 causes blood vessels to constrict, airways to narrow, and (paradoxically) makes it harder for oxygen to reach your tissues.

2The Bohr Effect

Discovered by Christian Bohr in 1904, the Bohr effect explains how hemoglobin (the molecule that carries oxygen in your blood) releases oxygen to your tissues. Higher CO2 levels signal hemoglobin to let go of oxygen where it's needed. When CO2 is too low, hemoglobin holds on to oxygen tightly. You can have perfectly normal blood oxygen levels but still have poor oxygen delivery to your muscles, brain, and organs.

3Nasal Breathing and Nitric Oxide

Your nasal sinuses produce nitric oxide (NO), a gas that widens blood vessels and airways, and has antimicrobial properties[10]. When you breathe through your nose, this NO is carried into your lungs. Mouth breathing bypasses this entirely. That's one reason the Buteyko method emphasizes nose breathing at all times.

In summary: By breathing less and through your nose, you maintain healthy CO2 levels, improve oxygen delivery to your tissues, and take advantage of your body's natural nitric oxide production.

How to Practice

The basic Buteyko exercise is straightforward. Here's exactly what to do, step by step.

1

Sit comfortably

Find a chair or sit on the floor with good posture. Keep your back straight but relaxed. Feet flat on the floor, shoulders dropped, hands resting on your lap.

2

Close your mouth

All breathing happens through your nose. If your nose feels blocked, that's normal and often improves with practice. Start with whatever airflow you have.

3

Breathe normally for 1-2 minutes

Just breathe through your nose at your natural pace. Don't try to change anything yet. Let your body settle.

4

Take a gentle breath in

Breathe in through your nose. This should be a soft, light breath, smaller than your usual breath. Think “sipping air” not “gulping air.” Your belly should expand slightly (diaphragmatic breathing).

5

Breathe out gently

Let the air out through your nose in a relaxed, passive way. Don't push or force it. The exhale should be longer than the inhale, like a slow sigh through your nose.

6

Pinch your nose and hold

After the exhale, gently pinch your nose closed with your fingers. Keep your mouth closed. Hold your breath.

7

Hold until the first urge to breathe

Wait for the first distinct desire to take a breath. This might feel like a slight involuntary movement in your diaphragm, a swallowing sensation, or simply a gentle pull to breathe in. Stop here, not at your maximum.

8

Release and breathe normally

Let go of your nose and take a calm, gentle breath in through your nose. This breath should not be a gasp. If you need to take a big breath, you held too long.

9

Rest and repeat

Breathe normally for 30-60 seconds, then repeat from step 4. Aim for 3-5 rounds per session, 2-3 sessions per day.

Practice tips: Practice on an empty stomach (before meals or 2+ hours after). Sessions typically last 15-20 minutes. Results come gradually over weeks, so consistency matters more than intensity.

Try a Guided Session

The Control Pause Test

The Control Pause (CP) is the primary way to measure your progress. It tells you how well your body tolerates CO2, which reflects your overall breathing efficiency.

How to Measure Your CP

  1. 1Sit comfortably and breathe normally through your nose for a few minutes.
  2. 2After a normal, gentle exhale (not forced), pinch your nose closed.
  3. 3Start a timer.
  4. 4Hold until the first distinct urge to breathe, not your maximum.
  5. 5Stop the timer. This number (in seconds) is your Control Pause.
  6. 6Resume normal breathing. If you gasp, you held too long.

What Your Score Means

Under 10sSeverely compromised. You'll likely benefit significantly from practice.
10-20sPoor CO2 tolerance. Common in people with asthma, anxiety, or sleep problems.
20-30sBelow ideal. Good starting point with room for improvement.
30-40sGood. Most symptoms are manageable at this level.
Over 40sExcellent. Strong CO2 tolerance and efficient breathing.

Test your CP first thing in the morning for consistency. As you practice regularly, you should see your CP gradually increase over weeks and months.

Take the CP Test

Physical Benefits

The Buteyko method has been studied in clinical trials, primarily for asthma. Here's what the research shows.

🫁Asthma Management

The strongest evidence for the Buteyko method. Multiple randomized controlled trials show that regular practice reduces the need for reliever medication (bronchodilators) and can allow reduction of inhaled steroids, while improving quality of life and symptom control.

Evidence: A 2020 Cochrane review of 22 studies (2,880 participants) found that breathing exercises including Buteyko improved quality of life and hyperventilation symptoms in people with asthma.[1][2][3][4][6]

❤️Blood Pressure

Slow, controlled breathing (under 10 breaths per minute) has been shown to lower blood pressure. This is consistent with the Buteyko approach of gentle, reduced breathing.

Evidence: A 2019 meta-analysis of 17 trials found that slow breathing reduced systolic blood pressure by an average of 5.6 mmHg and diastolic by 3.0 mmHg.[8]

😴Sleep Quality

Nasal breathing and reduced breathing volume can improve sleep quality. Chronic mouth breathing during sleep is associated with snoring, sleep apnea, and poor sleep quality.

Evidence: Studies show breathing technique interventions improve subjective sleep quality scores, though more research specific to Buteyko is needed.[9]

🏃Breathing Efficiency During Exercise

Nasal breathing during exercise improves ventilatory efficiency, meaning your body uses less air to achieve the same oxygen exchange.

Evidence: A 2024 study on cardiac patients found that nasal breathing improved ventilatory efficiency compared to oral breathing during exercise.[11]

A note on the evidence: While symptom improvements and medication reduction are well-documented, most studies show no significant change in objective lung function measurements (FEV1). The benefits appear to come from improved breathing patterns and reduced hyperventilation symptoms rather than changes in airway size.

Mental Benefits

The connection between breathing and mental state is well-established. Over-breathing triggers the same symptoms as anxiety (racing heart, dizziness, chest tightness), and learning to control your breathing directly addresses this.

🧘Stress and Cortisol Reduction

Controlled breathing activates the parasympathetic nervous system (your 'rest and digest' mode), reducing cortisol levels and counteracting the stress response.

Evidence: A 2017 study found that 8 weeks of breathing practice significantly lowered cortisol levels and improved sustained attention compared to controls.[13]

🌿Anxiety Relief

Chronic hyperventilation can mimic and amplify anxiety symptoms: dizziness, tingling, chest tightness, racing heart. By normalizing breathing patterns, these symptoms decrease. Many people discover their 'anxiety' was partly a breathing pattern issue.

Evidence: The Nijmegen Questionnaire (which measures hyperventilation symptoms overlapping with anxiety) consistently improves in Buteyko trials.[4][15]

🎯Improved Focus and Relaxation

Slow breathing (under 10 breaths per minute) increases heart rate variability and parasympathetic nervous system activity, promoting calm alertness rather than drowsiness.

Evidence: A 2018 systematic review found that slow breathing techniques increase comfort, relaxation, vigor, and alertness while reducing anxiety, depression, and confusion.[14]

Common Mistakes

These are the most common pitfalls when starting out. Knowing them in advance will save you time and frustration.

Breathing too deeply

The method is about breathing less, not more. Think lighter, softer breaths. 'Deep breathing' is the opposite of what you want.

Holding your breath too long

Stop at the first urge to breathe, not at your maximum. If you gasp afterward, you held too long. Shorter, comfortable holds are better.

Forcing the exhale

Let the air flow out naturally. A forced exhale creates tension and defeats the purpose of relaxed breathing.

Tensing up during holds

Keep your shoulders dropped, face relaxed, and hands loose. If you notice yourself clenching, the hold is too intense.

Expecting overnight results

This is breathing retraining, like learning any new skill. Meaningful CP improvements typically take 2-4 weeks of consistent daily practice.

Practicing on a full stomach

Digestion interferes with the exercises. Practice before meals or at least 2 hours after eating.

Inconsistent practice

Regular daily practice (2-3 short sessions) matters much more than occasional long sessions. Build it into your routine.

Frequently Asked Questions

Is it safe?

For most people, yes. The exercises involve gentle, relaxed breathing, not extreme breath holds. However, if you have cardiovascular conditions, epilepsy, or are pregnant, consult your doctor first. If you feel dizzy or unwell at any point, stop and breathe normally.

How long before I see results?

Most people notice some change within 1-2 weeks of consistent daily practice (2-3 sessions per day). Significant CP improvement typically takes 4-8 weeks. The key is consistency, not intensity.

Can I do this alongside my medication?

Yes. The Buteyko method is a complementary practice, not a replacement for medication. Never reduce or stop medication without consulting your doctor. If your breathing improves, your doctor can assess whether medication adjustments are appropriate.

My nose is always blocked. Can I still do this?

Yes. Nasal congestion often improves with Buteyko practice. Start with whatever airflow you have. A temporarily blocked nose during practice is normal and usually clears within a few minutes of gentle nasal breathing.

What's the difference between Control Pause and maximum breath hold?

The Control Pause stops at the first urge to breathe. Your maximum breath hold is how long you can force yourself to hold. The CP is a diagnostic tool measuring CO2 tolerance, while a maximum hold is a willpower test. For Buteyko, only the CP matters.

Should I breathe through my nose during exercise too?

The Buteyko method recommends nasal breathing during exercise when possible. Start with low-intensity activities (walking, light jogging) and gradually build up. If you must open your mouth, you're exceeding the intensity your current breathing fitness supports.

What about mouth taping at night?

Some Buteyko practitioners use medical tape over the lips during sleep to maintain nasal breathing. If you try this, use porous surgical tape (not duct tape) and ensure you can breathe comfortably through your nose while awake first. Consult a doctor if you have sleep apnea.

References

  1. [1] Bowler SD, et al. "Buteyko breathing techniques in asthma: a blinded randomised controlled trial." Med J Aust. 1998;169(11-12):575-578. PubMed
  2. [2] McHugh P, et al. "Buteyko Breathing Technique for asthma: an effective intervention." N Z Med J. 2003;116(1187):U710. PubMed
  3. [3] Cooper S, et al. "Effect of two breathing exercises (Buteyko and pranayama) in asthma: a randomised controlled trial." Thorax. 2003;58(8):674-679. PubMed
  4. [4] Vagedes J, et al. "Effect of Buteyko breathing technique on clinical and functional parameters in adult patients with asthma." Eur J Med Res. 2024;29(1):42. PubMed
  5. [5] Celik D, Yuruk ZO. "The effect of the Buteyko breathing technique on asthma control and quality of life in children with asthma aged 7-12 years." PeerJ. 2025;13:e19467. PubMed
  6. [6] Santino TA, et al. "Breathing exercises for adults with asthma." Cochrane Database Syst Rev. 2020;3(3):CD001277. PubMed
  7. [7] Hassan ZM, et al. "Effect of the Buteyko breathing technique on asthma severity control among school age children." Egyptian Journal of Bronchology. 2022;16(1):45. DOI
  8. [8] Kreutz R, et al. "Device and non-device-guided slow breathing to reduce blood pressure: A systematic review and meta-analysis." J Clin Hypertens. 2019;45:179-184. PubMed
  9. [9] Safarabadi M, et al. "Effects of the Buteyko breathing technique on sleep quality, fatigue, and oxygen saturation in patients with acute coronary syndrome." BMC Cardiovasc Disord. 2026. PubMed
  10. [10] Lundberg JON, et al. "High nitric oxide production in human paranasal sinuses." Nat Med. 1995;1(4):370-373. PubMed
  11. [11] Chocholek D, et al. "Improved exercise ventilatory efficiency with nasal compared to oral breathing in cardiac patients." Front Physiol. 2024;15:1380562. PubMed
  12. [12] "Effect of Buteyko Breathing Technique as an Adjunct to Routine Physiotherapy on Pulmonary Functions." 2024. PubMed
  13. [13] Ma X, et al. "The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults." Front Psychol. 2017;8:874. PubMed
  14. [14] Zaccaro A, et al. "How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing." Front Hum Neurosci. 2018;12:353. PubMed
  15. [15] Courtney R. "Strengths, Weaknesses, and Possibilities of the Buteyko Breathing Method." Biofeedback. 2008;36(2):59-63.