Buteyko Breathing

Welcome

The Buteyko method teaches you to breathe less — but more efficiently — through the nose. Daily practice can reduce asthma symptoms, improve sleep, lower anxiety, and boost energy.

Nose breathing Reduced volume CO₂ tolerance Diaphragm use

Your Control Pause

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Take the CP Test to measure your progress. Aim for 40 s or more.

Today's Plan

Measure your Control Pause
Do 10 min of Reduced Breathing
Try Steps Breath Holds on a walk
Tape your mouth shut at night (optional)

Control Pause (CP) Test

The CP measures your CO₂ tolerance — the foundation of Buteyko practice.

Sit upright and breathe normally through the nose for 1–2 min.
After a gentle, relaxed exhale, pinch your nose shut.
Tap Start and hold until you feel the first definite urge to breathe.
Tap Stop — do not push past comfort.
Your next breath should feel normal. If gasping, you held too long.

0

seconds

Ready to begin

Choose an exercise

Reduced Breathing

Breathe gently through the nose while deliberately reducing your air intake. You should feel mild air hunger — that's the goal. Duration: 10 min.

Press Start

Session progress —

Steps (Walking Breath Holds)

Walk at a normal pace. After a gentle exhale, pinch your nose and count steps until you feel the first urge to breathe. Repeat after 30 s of normal nose breathing. Do 6–8 sets.

0

Breathe normally, then tap Start Hold

Set 1 of 8

Box Breathing (Buteyko style)

A structured pattern that builds CO₂ tolerance. Inhale 4 s → Hold 4 s → Exhale 6 s → Hold 2 s. Keep all breathing through the nose.

4

seconds

Ready

Breath 1 of 8

Progress History

Your CP results and completed exercise sessions.

What is Buteyko?

Dr. Konstantin Buteyko (1923–2003) discovered that many chronic diseases stem from hyperventilation — breathing too much air. Modern people breathe 2–3× more than needed, which lowers CO₂ in the blood and reduces oxygen delivery to tissues (the Bohr Effect).

The Bohr Effect

CO₂ is not just a waste gas. It causes haemoglobin to release oxygen to cells. Low CO₂ (from over-breathing) means less oxygen reaches muscles and the brain — even if blood oxygen is 98%.

CP Goals

< 10 s — Severely compromised breathing (common in asthma)
10–20 s — Poor — symptoms likely
20–30 s — Fair — room for improvement
30–40 s — Good — healthy breathing
40–60 s — Excellent — athlete level
60+ s — Elite — Buteyko's "norm of health"

Key Principles

Always breathe through the nose (including during sleep)
Breathe with the diaphragm, not the chest
Reduce breathing volume — less is more
Maintain a slight air hunger during exercise
Avoid deep sighs, yawns, or mouth breathing
Tape the mouth at night if you snore or wake with dry mouth

Contraindications

Consult a doctor before practice if you have: severe cardiovascular disease, blood clots, recent surgery, pregnancy, or epilepsy. Never practice beyond gentle air hunger.