The Buteyko Breathing Method, rhyming with “potato” and sounding like “boo-tay-ko,” is named after Konstantin Buteyko, a Ukrainian doctor who pioneered breathing techniques in the 1950s. Buteyko believed that many conditions, including asthma and high blood pressure, were due in part to dysfunctional breathing.
Since 2010, the science of breathing has expanded significantly. Knowledge has revealed the benefits of correct breathing in improving conditions such as anxiety, insomnia, asthma and sleep apnea and enhancing mental and physical performance. This is achieved by restoring one of the most primal body processes: breathing.
The Buteyko breathing technique (BBT) focuses on reducing the effects of ‘chronic hyperventilation’ or over-breathing, a common cause of dysfunctional breathing. The exercises help encourage slow breathing, and ensures breathing occurs solely through the nose, and utilising the diaphragm.
A particular type of muscle, smooth muscle, lines the airways, blood vessels, and the digestive system. When this smooth muscle is constricted, conditions such as asthma, reflux, high blood pressure, headaches, and irritable bowel syndrome can occur. The Buteyko Breathing Technique helps to relax smooth muscle throughout the body, helping to alleviate these conditions.
The Buteyko breathing technique activates the relaxing or parasympathetic nervous system, reducing the harmful effects of the stress hormones adrenaline and cortisol. This results in an immediate reduction in anxiety and mitigates the long-term impacts of stress. You may have heard of the ‘paper bag’ treatment, whereby people experiencing a panic attack are told to breathe into a paper bag?. This effectively restores CO2 balance, and helps calm the nervous system. This is what the Buteyko Breathing Technique does….. without the paper bag!
Known as the Bohr Effect (or oxyhaemoglobin dissociation curve!) the Buteyko breathing technique enhances oxygen delivery throughout the body, including the brain. This improvement in oxygenation can enhance memory, concentration, and energy levels. Additionally, improved circulation can benefit individuals with conditions such as chilblains, Raynaud’s syndrome, and diabetes-related complications.
Belly or diaphragmatic breathing is the natural way humans are meant to breathe. However, many people lose this ability in childhood and adopt shallow chest breathing, which causes chronic hyperventilation and can lead to additional stress on neck and shoulder muscles, contributing to issues such as headaches, neck and shoulder tension, and temporomandibular joint (TMJ) pain.
Participation in a Buteyko Breathing course can lead to immediate improvements in breathing. Over time, and with practice, due to the effects of neuroplasticity, these positive health changes can become permanent.
The Buteyko Breathing Method offers a holistic approach to improving health by addressing the fundamental aspect of breathing. By implementing this technique, individuals can alleviate a range of health issues and enjoy long-term wellness benefits.
The Buteyko Method is a powerful health modality backed by decades of research and centred on a core physiological principle: that many modern chronic health conditions are either a direct result of, or worsened by dysfunctional breathing.
This deep dive explains the science behind Dr. Konstantin Buteyko’s discovery and why adjusting the volume of air you inhale is the key to unlocking better health, addressing issues like Buteyko for anxiety, Buteyko for sleep apnea, and Buteyko for asthma.
The core concept of the Buteyko Method relies on restoring the body’s optimal balance of respiratory gases. Most people believe oxygen (O₂) is the only gas that matters, but CO₂ is vital.
When we over-breathe (taking shallow, rapid breaths, often through the mouth), we exhale too much CO₂ too rapidly. This results in a slight deficit of CO in the blood, a condition called hypocapnia.
A significant scientific mechanism underlying the Buteyko Method is the Bohr Effect. This principle explains why breathing more air doesn’t equal more oxygen delivery.
The Bohr Effect explains that release of oxygen from hemoglobin (the oxygen-carrying component of red blood cells) to the body’s tissues is directly related to the CO₂ levels in the blood.
This enhanced oxygen delivery is why the Buteyko Method is so effective for systems far beyond the lungs, providing tangible improvements in concentration, focus and energy levels.
The Buteyko Method offers targeted relief for conditions that may be caused by chronic hyperventilation, or over-breathing.
The Control Pause (CP) is a useful measurement used in the Buteyko Breathing Technique. It is a simple, objective measurement (in seconds) that tells you your current level of breathing efficiency. Consistent application of the Buteyko Method exercises directly correlates with an increase in your CP score. In general, the higher your CP, the less severe your symptoms.
The Buteyko Method offers a clear pathway to health that goes beyond symptom management, addressing the most fundamental process of life—your breath—to create and maintain wellbeing.
The Buteyko Method offers a clear, actionable pathway that goes beyond managing symptoms; it addresses the root cause of dysfunctional breathing to create sustainable, long-term wellness. If you recognise the signs of over-breathing in your life, your journey to better functional health begins by mastering these techniques.
Ready to stop over-breathing and start living better? Choose your next step:
Inefficient breathing (chronic over-breathing) is often the missing foundational habit that drives systemic stress, poor sleep, and anxiety.
Learn how to quickly normalise your breathing volume to calm your nervous system and improve your overall systemic health.
