 | Regular use of Buteyko Breathing appears to normalise the body's oxygen/carbon dioxide levels. So it can gradually eliminate the hyperventilation pattern - not just the overt, highly distressing form but also the more insidious 'hidden' hyperventilation that many of us develop as a result of poor breathing or speaking habits or prolonged tension. |
| It can loosen up the physical breathing system - relieving tension in the chest, abdomen, throat, diaphragm and shoulders. |
| It is a practical and helpful technique that produces noticeable benefits within a few days - and this helps restore confidence in one's own ability to handle anxiety and anxiety-related symptoms. |
The self-help use of Buteyko Breathing should be approached with a degree of caution and cautious experimentation. The ideal is to seek out a qualified Buteyko Practitioner and learn through individual coaching or through attending group classes in Buteyko Breathing.
Certainly the method of breathing appears to have many beneficial effects. It is relatively new to the West, having come from Russian research.
More information on Buteyko Breath Control
Although it is a self-managed, drug-free and non-invasive approach Buteyko is still not endorsed by western medical establishment nor, even more surprisingly, by many Asthma 'self help' associations!.
The UK-based Buteyko Breathing Association has more information about the method plus a list of registered practitioners. You can buy some publications through the BBA site including Dr James Oliver's CD "Practising Buteyko".
I can highly recommend Dr Oliver's CD - as well as the following two books by Alexander Stalmatski, a colleague of the late Professor Buteyko, Freedom from Asthma and Freedom from Insomnia. Both are readily available from UK bookshops and, of course, from Amazon.
(You will need to get both books because the first gives excellent background information to how and why we develop breathing difficulties and the second contains clearly outlined exercises for self-use. )
How to use Buteyko Breathing to deal with stress-related symptoms
This is an adaptation of the Buteyko method that has worked very successfully for some people. The ideal would be to learn Buteyko Breathing from a trained instructor - but there are not many of them and the fees charged appear quite high.
The key principle is to breathe less!
For many people this will run counter to the normal inclination to breathe more deeply. In addition, this principle runs counter to the usual yoga-based breathing methods in which the aim is often to get rid of carbon dioxide and oxygenate the system.
However the research and work of Professor Buteyko and his colleagues indicates that most of us are doing too much breathing. We are, effectively, breathing out too much carbon dioxide.
If you would like to experiment with using Buteyko Breathing to calm yourself
1. Find a comfortable place to sit quietly and relax for a minute or so
2. Pay attention to your breathing. If you are in a stressed state ti will likely to erratic, deep and slightly gasping, or you may be doing some intermittent breath-holding.
3. Now begin to gradually make your breathing slower and more shallow. Initially this may be difficult to do for more than some seconds - aim to train yourself over a few weeks or tolerate very shallow breathing for a few minutes at a time.
That's it. With some practise you will be able to make your breathing more shallow whenever you find yourself becoming stressed or agitated.
Why does it work? Mainly because you are building up your reserves of carbon dioxide once again. And carbon dioxide is our natural tranquilliser.
Take your time getting used to it. Allow a few weeks to become comfortable with it - and read our general caution regarding advice, too.
Free Information on Buteyko Breathing
http://www.wt.com.au/~pkolb/buteyko.htm (comprehensive source of information)
http://www.breathingco2.com/ (good articles - 'Eucapnic Breathing')
http://www.buteyko.co.nz/index.htm
http://www.buteyko.com.au/
Instep Asthma Free: http://www.nqnet.com/buteyko (lots of great information)
Results of a trail on Buteyko and asthma: http://www.mja.com.au/public/issues/xmas98/bowler/bowler.html
Buteyko Asthma Education: http://www.buteyko-usa.com/frames/buteyko/info.htm (great links to other sites)
Read our caution! regarding all health-related advice
The Breathing Pages
NLP
NLP is used to develop the ideas and themes on this site. I have been using it for over two decades to help me understand how I and other people tick and in my work as a consultant and trainer - and it continually impresses me. If you would like to know more about NLP the following links lead to my other site:
