Buteyko Breathing Method is a method of mindful breathing that works to calm anxiety, ward off stress, boost immunity and improve your overall wellbeing. Naturopath and breathing coach, Mim Beim reveals what it’s all about.
What is the Buteyko Breathing Method?
Buteyko Breathing Method is named after Dr Konstantin Buteyko. Buteyko devoted his life to studying the human organism, in particular breathing and its effects on our wellbeing (both positively and negatively).
“Buteyko’s clinical studies and over 50 published papers detail the relationship between respiration and carbon dioxide and how a simple change in how we breathe can improve our physical and mental health,” explains Mim.
“His research covered the effects of breathing on people with illnesses such as high blood pressure and asthma. Buteyko discovered that changing the way people breathe can truly have a beneficial effect.”
What can the Buteyko Breathing Method help with?
“This method of breathing has been shown to help with asthma, sinus problems, snoring and sleep apnea,” reveals Mim. “It can also help with anxiety, reflux, poor concentration, IBS, headaches, insomnia, fatigue, teeth grinding, sports performance, and sore neck and shoulders.
“It can help support immunity too. If your nervous system is stressed it can have a negative effect on the immune system. We know that stress decreases immune response. Buteyko Breathing has an effect on reducing stress. So, it follows that it supports good immunity.”
Great news – it can also help deliver healthy skin.
“Increasing Co2 improves circulation, which then delivers more oxygen and nutrients to the body, including your skin,” states Mim.
How does the Buteyko Breathing Method work?
“In the Buteyko Breathing Method, you slow down, or pause, the breath,” explains Mim. “When you do either of those things you create a buildup of carbon dioxide in the body. This has a calming effect on the vagus nerve and the body as a whole.
“If you recall, back in the day, if someone had a panic attack they would breathe into a paper bag, thereby recirculating carbon dioxide. This action settles the nervous system by switching on the parasympathetic nervous system (the rest and digest nervous system). At the same time, it dampens down the sympathetic nervous system, which is fight or flight response.
“So, with the Buteyko Breathing Method, you’re re-training the body to support this functional breathing. In turn, you are supporting the regulation of the system.
It isn’t as simple as doing one exercise, a few times a day, says Mim.
“While that can make you feel better, it is about retraining your breathing, so you’re in that state all the time.”
Nasal breathing vs. mouth breathing
Mouth breathing, which refers to breathing with an open mouth, has been linked to various negative health issues. Despite being born with the natural ability to breathe through the nose and diaphragm, about 60 percent of adults have reported being mouth breathers.
“The effects of mouth breathing can include disrupted sleep patterns, leading to daytime fatigue, snoring, and bad breath,” says Mim. “Mouth breathing can also increase the risk of developing gum disease and dental cavities. Poor concentration and reduced athletic performance have also been associated with mouth breathing. There is even evidence suggesting that mouth breathing can lead to an increased risk of coughs and colds, as well as poor posture.
“On the other hand, when you breathe through your nose, with the tongue in the correct position, you regulate the diaphragm and diaphragmatic breathing. This in turn helps to regulate the nervous system.
“Interestingly, nasal breathing also increases spatial awareness.”
Getting started
While it’s recommended you take a course to fully experience the Buteyko Breathing Method, Mim suggests getting a feel for it with this simple exercise.
“The various exercises I cover in detail in the course actually change the respiratory function in the brain,” she explains. “This “Three by Three” exercise can help with getting started. However, the idea is that your brain has changed and your breathing is regulated. It is a long term fix.”
- With your mouth closed, take three normal breaths. Inhale and exhale as you normally would, without thinking.
- At the end of the third exhalation, pause your breath for three seconds or longer.
- Repeat the pattern for three to five minutes to settle the nerves.
Other methods to calm the Central Nervous System
Looking for holistic solutions to calming your nervous system? Along with Buteyko Breathing Method, Mim suggests implementing the following:
- Stop drinking caffeine
- Enjoy herbal teas such as chamomile, Mim Beim’s Digestion Tea
“Digestive herbs are very calming for the nervous system,” says Mim. “These include chamomile, Californian poppy and meadowsweet. They increase serotonin, which is great as the digestive system actually creates more serotonin than the brain. - Stay hydrated
“The brain is such a wet organ, so keeping it hydrated is very important.” - Eat meals containing protein every two to three hours
“Regular meals really help. Intermittent fasting is huge right now but it doesn’t suit everyone.” - Avoid processed sugar
- Cut out alcohol
“It’s boring but it is physiologically and chemically not great for you and people do notice a difference really quickly when it’s eliminated. - Enjoy regular exercise and meditation
Mim Beim hold regular online Buteyko bathing Method courses. Find out more by clicking here.
