practical application of the buteyko clinic method by ... seven breathing exercises to reduce...

Practical Application of thePractical Application of theButeyko Clinic Method by PatrickButeyko Clinic Method by PatrickMcKeownMcKeown

Practical Application of thePractical Application of theButeyko Clinic Method by PatrickButeyko Clinic Method by PatrickMcKeownMcKeown

Buteyko Clinic International Copyright Patrick McKeown, 2015PATRICK MCKEOWN MAButeykoClinic.com

BUTEYKO CLINICBUTEYKO CLINICMETHODMETHOD

o Measurement appraisal called Control Pause

o Unblock the nose by holding the breath

o Switch to nasal breathing on a permanent basis

o Seven breathing exercises to reduce breathingvolume towards normal

o Various lifestyle guidelines including sleep,

physical exercise and diet

o Measurement appraisal called Control Pause

o Unblock the nose by holding the breath

o Switch to nasal breathing on a permanent basis

o Seven breathing exercises to reduce breathingvolume towards normal

o Various lifestyle guidelines including sleep,

physical exercise and diet


o In your introduction - explain the theory behindthe Buteyko Method.

o When we breathe too much - blood vesselsconstrict, the bond between oxygen andhaemoglobin is strengthened.

- Dizzy, light headedness, fatigue

- Asthma: wheezing, coughing (stress, laughter,exercise, swimming)

o In your introduction - explain the theory behindthe Buteyko Method.

o When we breathe too much - blood vesselsconstrict, the bond between oxygen andhaemoglobin is strengthened.

- Dizzy, light headedness, fatigue

- Asthma: wheezing, coughing (stress, laughter,exercise, swimming)


o Do snorers breathe lightly?

o Do persons with OSA breathe lightly?

o How do we breathe when we are stressed?

o Look at the breathing of people who are sick?

o Do snorers breathe lightly?

o Do persons with OSA breathe lightly?

o How do we breathe when we are stressed?

o Look at the breathing of people who are sick?


o When persons first hear of the concept ofover breathing, it can take a while to sink in.

o What we tell them is often contrary to whatthey have been told for many years.

o The best way to understand breathingvolume is to experience it!

o When persons first hear of the concept ofover breathing, it can take a while to sink in.

o What we tell them is often contrary to whatthey have been told for many years.

o The best way to understand breathingvolume is to experience it!


o After the nose unblocking exercise – ask yourclient whether their nose feels more blocked,less blocked or the same.

o After reduced breathing exercise - ask yourclient whether they have less, more or thesame amount of saliva in their mouth.

o Ask if they feel warmer, colder or the same.

o As each week progresses, how does yourclient feel?

o After the nose unblocking exercise – ask yourclient whether their nose feels more blocked,less blocked or the same.

o After reduced breathing exercise - ask yourclient whether they have less, more or thesame amount of saliva in their mouth.

o Ask if they feel warmer, colder or the same.

o As each week progresses, how does yourclient feel?

CONTROLCONTROL PAUSEPAUSE (comfortable breath hold time)(comfortable breath hold time)MEASUREMENTMEASUREMENT

o Rest for ten minutes before taking the CP.

o Take a small silent breath in through your nose.

o Allow a small silent breath out through your nose.

o Hold your nose with your fingers to prevent air from entering your lungs.

o Count the number of seconds until you feel the first distinct desire to breathe in.

o Rest for ten minutes before taking the CP.

o Take a small silent breath in through your nose.

o Allow a small silent breath out through your nose.

o Hold your nose with your fingers to prevent air from entering your lungs.

o Count the number of seconds until you feel the first distinct desire to breathe in.

CONTROL PAUSECONTROL PAUSEMEASUREMENTMEASUREMENT

o At the first distinct desire to breathe in,you may also feel the first involuntarymovements of your breathing muscles.Your tummy may spasm and the areaaround your neck may contract.

o Your inhalation at the end of the breathshould be calm.

o Release your nose and breathe inthrough it.

o Important to measure CP consistently.

o At the first distinct desire to breathe in,you may also feel the first involuntarymovements of your breathing muscles.Your tummy may spasm and the areaaround your neck may contract.

o Your inhalation at the end of the breathshould be calm.

o Release your nose and breathe inthrough it.

o Important to measure CP consistently.

MEASURINGMEASURINGHOW BIG YOU BREATHEHOW BIG YOU BREATHE

What is the significance of the CP?oThe lower the CP, the greater the breathing volume.

oIf CP less than twenty seconds: main symptoms are present-

blocked nose, snoring, insomnia, fatigue, coughing, wheezing,

breathlessness, exercise induced asthma.

oCP between 20 to 40 seconds: main symptoms are gone but have

symptoms if exposed to a trigger.

oCP of 40 seconds: very rarely will you have symptoms.

Note: you will feel better each time your CP increases by five seconds

What is the significance of the CP?oThe lower the CP, the greater the breathing volume.

oIf CP less than twenty seconds: main symptoms are present-

blocked nose, snoring, insomnia, fatigue, coughing, wheezing,

breathlessness, exercise induced asthma.

oCP between 20 to 40 seconds: main symptoms are gone but have

symptoms if exposed to a trigger.

oCP of 40 seconds: very rarely will you have symptoms.

Note: you will feel better each time your CP increases by five seconds


Essential rules to make progress:

o Client will feel better each time the CP increases by 5seconds.

o If the CP does not change, the client will not feel better.

o CP will increase by 3 to 4 seconds during the first 2 to 3weeks. When CP reaches 20 seconds, it is normal for theprogression to slow down. It is not uncommon to remain “stuck” at 20seconds for 8 to 10 weeks. In order to increase a CP from 20 to 40seconds, it is necessary to perform physical exercise.

oPhysical exercise is necessary to increase the CP above 20seconds.

Essential rules to make progress:

o Client will feel better each time the CP increases by 5seconds.

o If the CP does not change, the client will not feel better.

o CP will increase by 3 to 4 seconds during the first 2 to 3weeks. When CP reaches 20 seconds, it is normal for theprogression to slow down. It is not uncommon to remain “stuck” at 20seconds for 8 to 10 weeks. In order to increase a CP from 20 to 40seconds, it is necessary to perform physical exercise.

oPhysical exercise is necessary to increase the CP above 20seconds.


oThe most accurate CP is taken first thing after waking.

oThe CP as taken throughout the day will provide feedback ofbreathing at that time.

oThe goal is to have a morning CP of 40 seconds for 6 months.

oThe most accurate CP is taken first thing after waking.

oThe CP as taken throughout the day will provide feedback ofbreathing at that time.

oThe goal is to have a morning CP of 40 seconds for 6 months.


Factors which slow down CP progress

oObesity

oUnable to handle stress

oChronic infection/tonsillitis

oLong duration of sickness.(Example: Every ten years of asthma requires one year to make a

recovery)

oGreater severity of sickness

Factors which slow down CP progress

oObesity

oUnable to handle stress

oChronic infection/tonsillitis

oLong duration of sickness.(Example: Every ten years of asthma requires one year to make a

recovery)

oGreater severity of sickness


CP of 10 seconds; breathing is noisy, loud, irregular,large, heavy, erratic, and effortful.


CP of 20 seconds; breathing is intense but calmer thanif the CP is 10 seconds. A natural pause occurs betweeneach breath.


CP of 30 seconds; breathing is calm and quiet. Thenatural pause gets larger.


CP of 40 seconds; breathing is very calm, quiet andunnoticeable.

3 STEPS TO INCREASE CP3 STEPS TO INCREASE CP

o Step 1: Stop big breathing

-breathe through nose only

-avoid yawning with big breaths

-avoid sighing

o Step 2: Reduced breathing exercises

o Step3: Physical exercise with efficient breathing

o Step 1 & 2 to reach CP of 20 seconds

o Step 3 to reach CP of 40 Seconds and to maintain high CP

o Step 1: Stop big breathing

-breathe through nose only

-avoid yawning with big breaths

-avoid sighing

o Step 2: Reduced breathing exercises

o Step3: Physical exercise with efficient breathing

o Step 1 & 2 to reach CP of 20 seconds

o Step 3 to reach CP of 40 Seconds and to maintain high CP

GUIDELINESGUIDELINES

GUIDELINESGUIDELINES

o This program is not suitable for first trimesterpregnancy.

o For those with high blood pressure, cardiovasculardisease, type 1 diabetes, kidney disease, depression,or cancer, it is advisable to practice only nasalbreathing and gentle reduced breathing.

o This program is not suitable for first trimesterpregnancy.

o For those with high blood pressure, cardiovasculardisease, type 1 diabetes, kidney disease, depression,or cancer, it is advisable to practice only nasalbreathing and gentle reduced breathing.

BUTEYKO CLINICBUTEYKO CLINICDETOXIFICATIONDETOXIFICATION

o Briefly mention. Try not to scare client into not doingthe exercises.

o At the same time, you don't want your client to feelthat the exercises are making them worse.

o The faster the control pause increases, the strongerthe detoxification. No detoxification expected if controlpause increases by only 2 seconds each week.

o Briefly mention. Try not to scare client into not doingthe exercises.

o At the same time, you don't want your client to feelthat the exercises are making them worse.

o The faster the control pause increases, the strongerthe detoxification. No detoxification expected if controlpause increases by only 2 seconds each week.

BUTEYKO CLINICBUTEYKO CLINICDETOXIFICATIONDETOXIFICATION

• Stronger exercises increase control pause faster.

• Continue with gentle reduced breathing duringdetoxification and drink warm water with half teaspoonof natural sea salt.

• Depending on the person; symptoms include:insomnia, head cold, loss of appetite, runny nose,going to bathroom a little more often, slight headache,emotional upset.

• Stronger exercises increase control pause faster.

• Continue with gentle reduced breathing duringdetoxification and drink warm water with half teaspoonof natural sea salt.

• Depending on the person; symptoms include:insomnia, head cold, loss of appetite, runny nose,going to bathroom a little more often, slight headache,emotional upset.

BREATHING EXERCISESBREATHING EXERCISES

EXERCISE 1EXERCISE 1DECONGESTDECONGEST THE NOSETHE NOSE

o Gently breathe out through nose

o Pinch nose with fingers to hold breath

o Hold breath for as long as possible

o Sway or nod your head as a distraction

o Release nose and resume breathing

o Calm breathing as soon as possible

o Wait half minute to one minute. Repeat six times.

o Gently breathe out through nose

o Pinch nose with fingers to hold breath

o Hold breath for as long as possible

o Sway or nod your head as a distraction

o Release nose and resume breathing

o Calm breathing as soon as possible

o Wait half minute to one minute. Repeat six times.

EXERCISE 2EXERCISE 2REDUCING BREATHING VOLUMEREDUCING BREATHING VOLUME

o You are not trying to deprive person of oxygen

o Instead you are helping normalise their breathing volume

o Air shortage during reduced breathing is not due todecrease of oxygen, but an accumulation of carbondioxide

o Persons with asthma or panic often dislike the airshortage or air hunger

o Pulse oximeter, theoretical preparation is recommended

o You are not trying to deprive person of oxygen

o Instead you are helping normalise their breathing volume

o Air shortage during reduced breathing is not due todecrease of oxygen, but an accumulation of carbondioxide

o Persons with asthma or panic often dislike the airshortage or air hunger

o Pulse oximeter, theoretical preparation is recommended

EXERCISE 2EXERCISE 2HANDS ON CHEST AND ABOVE NAVELHANDS ON CHEST AND ABOVE NAVELHANDS ON CHEST AND ABOVE NAVELHANDS ON CHEST AND ABOVE NAVEL

EXERCISE 2EXERCISE 2RELAXATION IS USEFUL PRIOR TO EXERCISESRELAXATION IS USEFUL PRIOR TO EXERCISES

o Sit up straight.

o Imagine a string of thread gently holding you up from the top of the

back of your head, and the space between your lower ribs widening

as you straighten your upper body.

o With your mouth closed, jaw relaxed, and while breathing gently

through your nose, begin to bring a feeling of relaxation to your

body. Allow your body to relax and hold your attention on each part

of the body for ten to fifteen seconds while imagining and feeling

your muscles relaxing.

o

o Sit up straight.

o Imagine a string of thread gently holding you up from the top of the

back of your head, and the space between your lower ribs widening

as you straighten your upper body.

o With your mouth closed, jaw relaxed, and while breathing gently

through your nose, begin to bring a feeling of relaxation to your

body. Allow your body to relax and hold your attention on each part

of the body for ten to fifteen seconds while imagining and feeling

your muscles relaxing.

o

EXERCISE 2EXERCISE 2HOW TO CREATE AN AIR SHORTAGEHOW TO CREATE AN AIR SHORTAGE

Two options:

1) Slow down the speed of the air as it enters and leaves

your nostrils.

2) Take a shorter breath in and allow a relaxed breath out.

Two options:

1) Slow down the speed of the air as it enters and leaves

your nostrils.

2) Take a shorter breath in and allow a relaxed breath out.

EXERCISE 2EXERCISE 2HELPFUL TO DRAW DIAGRAMHELPFUL TO DRAW DIAGRAM

oThe objective is to breathe less

than what you were breathing

before you began the exercise, to

create a tolerable need for air and

sustain it over three to five minutes.

At first, you might only feel an need

for air for a few seconds. With

practise it becomes easier.

oThe objective is to breathe less

than what you were breathing

before you began the exercise, to

create a tolerable need for air and

sustain it over three to five minutes.

At first, you might only feel an need

for air for a few seconds. With

practise it becomes easier.

EXERCISE 2EXERCISE 2TIMING YOUR BREATHING: A FUNDAMENTAL ERRORTIMING YOUR BREATHING: A FUNDAMENTAL ERROR

o There is no suggestion of changing

the number of breaths per minute,

or to vary the length of each breath.

o For example, telling someone to

inhale for two seconds and exhale

for three seconds does not provide

guidance on whether they should

take in a very gentle breath or a

huge inhalation of air.

o There is no suggestion of changing

the number of breaths per minute,

or to vary the length of each breath.

o For example, telling someone to

inhale for two seconds and exhale

for three seconds does not provide

guidance on whether they should

take in a very gentle breath or a

huge inhalation of air.

EXERCISE 2EXERCISE 2HANDS ON CHEST AND ABOVE NAVELHANDS ON CHEST AND ABOVE NAVEL

1. Follow your breath, become aware of yourbreathing.

2. Concentrate on your breathing.

3. Feel the air coming into your nostrils, feel the airat the back of your throat, feel your tummy movein and out. Feel your chest move up and down.

4. Apply gentle pressure with your hands againstyour chest and tummy.

5. Create a slight resistance to your breathing.

1. Follow your breath, become aware of yourbreathing.

2. Concentrate on your breathing.

3. Feel the air coming into your nostrils, feel the airat the back of your throat, feel your tummy movein and out. Feel your chest move up and down.

4. Apply gentle pressure with your hands againstyour chest and tummy.

5. Create a slight resistance to your breathing.


6. Slow down each breath and take in less air, than what youwould like to.

7. Make the in breath smaller or shorter.

8. Breathe out with a relaxed exhalation. Imagine a balloonslowly deflating of its own accord.

9. Once again, take a smaller or shorter breath in by placing alittle pressure against your chest and tummy with your hands.

10. As you breathe out, bring a feeling of relaxation to the body,allowing the air to leave the body effortlessly.

11. Continue in the same way: shorter breath in, relaxed breathout, shorter breath in, relaxed breath out.

6. Slow down each breath and take in less air, than what youwould like to.

7. Make the in breath smaller or shorter.

8. Breathe out with a relaxed exhalation. Imagine a balloonslowly deflating of its own accord.

9. Once again, take a smaller or shorter breath in by placing alittle pressure against your chest and tummy with your hands.

10. As you breathe out, bring a feeling of relaxation to the body,allowing the air to leave the body effortlessly.

11. Continue in the same way: shorter breath in, relaxed breathout, shorter breath in, relaxed breath out.


12. Do not deliberately tense your chest or tummy, or restrict yourbreathing movements.

13. Do not hold your breath or freeze your breathing.

14. Use your thoughts to allow your breathing to slow down and reduce.

15. Create an air shortage that is tolerable and not stressful.

16. If breathing gets faster, becomes jerky or diaphragm spasms- thenair shortage is too much. In this situation, abandon the exercise forfifteen seconds, and then return to it.

17. Breathing should be allowed to relax and reduce naturally.

12. Do not deliberately tense your chest or tummy, or restrict yourbreathing movements.

13. Do not hold your breath or freeze your breathing.

14. Use your thoughts to allow your breathing to slow down and reduce.

15. Create an air shortage that is tolerable and not stressful.

16. If breathing gets faster, becomes jerky or diaphragm spasms- thenair shortage is too much. In this situation, abandon the exercise forfifteen seconds, and then return to it.

17. Breathing should be allowed to relax and reduce naturally.

EXERCISE 2EXERCISE 2FINGER BLOCKING NOSTRILFINGER BLOCKING NOSTRILFINGER BLOCKING NOSTRILFINGER BLOCKING NOSTRIL

EXERCISE 2EXERCISE 2FINGER BLOCKING NOSTRILFINGER BLOCKING NOSTRIL

• One nostril tends to be more blocked than the other.

• You can check which nostril is blocked by simply closing one

side of your nose with your finger and gently breathing

through the other.

• When you have determined which nostril is the freer nostril,

simply block your freer nostril with your finger and breathe

through the more blocked nostril.

• One nostril tends to be more blocked than the other.

• You can check which nostril is blocked by simply closing one

side of your nose with your finger and gently breathing

through the other.

• When you have determined which nostril is the freer nostril,

simply block your freer nostril with your finger and breathe

through the more blocked nostril.

EXERCISE 2EXERCISE 2CUPPING HANDSCUPPING HANDSCUPPING HANDSCUPPING HANDS

EXERCISE 2EXERCISE 2CUPPING HANDSCUPPING HANDS

o Cup your hands around your nose, close your mouth, and breathe

calmly in and out through your nose.

o Focus on the amount of air you breathe as it enters and leaves your

nostrils. Focus on a small area just inside the nostril. Feel the air as

it enters your nose. Feel the air as it leaves your nose.

o Concentrate on taking less air into your nostrils. Breathe in enough

air just to fill the nostrils and no more.

o Slow down the speed of the air as it leaves the nostrils.

o Cup your hands around your nose, close your mouth, and breathe

calmly in and out through your nose.

o Focus on the amount of air you breathe as it enters and leaves your

nostrils. Focus on a small area just inside the nostril. Feel the air as

it enters your nose. Feel the air as it leaves your nose.

o Concentrate on taking less air into your nostrils. Breathe in enough

air just to fill the nostrils and no more.

o Slow down the speed of the air as it leaves the nostrils.


o With each version of Reduced Breathing Volume, the objective is to

slow breathing down or take a shorter breath in to the point where

you feel a tolerable need for air. If the need for air is too much, or if

you feel a little panicky or stressed, then take a slightly larger breath

or take a rest from the exercise for half a minute or so.

o Continue the exercise for three to five minutes. Take a break for

about one minute and repeat again.

o With each version of Reduced Breathing Volume, the objective is to

slow breathing down or take a shorter breath in to the point where

you feel a tolerable need for air. If the need for air is too much, or if

you feel a little panicky or stressed, then take a slightly larger breath

or take a rest from the exercise for half a minute or so.

o Continue the exercise for three to five minutes. Take a break for

about one minute and repeat again.


o Addressing breathing should be a very natural

process. You cannot force breathing into

place. One can only encourage breathing to

slow down and reduce through mental

commands, encouragement and relaxation.

o Addressing breathing should be a very natural

process. You cannot force breathing into

place. One can only encourage breathing to

slow down and reduce through mental

commands, encouragement and relaxation.


o The need for air should be no greaterthan at the end of the control pause.

o Achieve an air shortage where you areon the verge of disrupting your breathingrhythm but try not to go beyond it.

o It is a fine line. With practise, it is easierto maintain a tolerable air shortage.

o The need for air should be no greaterthan at the end of the control pause.

o Achieve an air shortage where you areon the verge of disrupting your breathingrhythm but try not to go beyond it.

o It is a fine line. With practise, it is easierto maintain a tolerable air shortage.

EXERCISE 2EXERCISE 2HELPFUL COMMANDSHELPFUL COMMANDS

o Follow your breath. Feel your breathing.Observe your breathing.

o Take less air into your body than whatyou feel you need.

o Make the breath in shorter or smaller.

o Allow the breath out to be effortless.

o Reduce the amount of air that you aretaking into your body.

o Follow your breath. Feel your breathing.Observe your breathing.

o Take less air into your body than whatyou feel you need.

o Make the breath in shorter or smaller.

o Allow the breath out to be effortless.

o Reduce the amount of air that you aretaking into your body.


o Slow down your breathing.

o Breathe quieter.

o Breathe calmer.

o Breathe more gently.

o Breathe softer.

o Breathe easier.

o Slow down your breathing.

o Breathe quieter.

o Breathe calmer.

o Breathe more gently.

o Breathe softer.

o Breathe easier.


o Hide your breathing so that there isminimal movements from the neckdownwards. Breathe as if you do notbreathe.

o With breathing, less is more.

o Hide your breathing so that there isminimal movements from the neckdownwards. Breathe as if you do notbreathe.

o With breathing, less is more.


o Breathing should be so smooth that thefine hairs within the nostrils do not move.

o Breathe so quietly to allow the incomingair pick up nitric oxide so that it can becarried with your breath to open the lungsand blood vessels.

o I need you to breathe so quietly that youfeel a need for air.

o Breathing should be so smooth that thefine hairs within the nostrils do not move.

o Breathe so quietly to allow the incomingair pick up nitric oxide so that it can becarried with your breath to open the lungsand blood vessels.

o I need you to breathe so quietly that youfeel a need for air.


o Diminish your breathing so that you feel ahunger for air.

o Feel that you are not getting enough air.

o Feel that you would like to take in adeeper breath.

o Feel a deprivation of air.

o You are going on an air diet.

o Diminish your breathing so that you feel ahunger for air.

o Feel that you are not getting enough air.

o Feel that you would like to take in adeeper breath.

o Feel a deprivation of air.

o You are going on an air diet.

EXERCISE 2EXERCISE 2ADVANCEDADVANCED

Merging reduced breathing withdiaphragmatic breathing

1) Draw tummy in & Allow tummy out2) Breathe in - Tummy out3) Breathe out - Tummy in4) Reduce breathing volume while

maintaining diaphragmatic breathing

Merging reduced breathing withdiaphragmatic breathing

1) Draw tummy in & Allow tummy out2) Breathe in - Tummy out3) Breathe out - Tummy in4) Reduce breathing volume while

maintaining diaphragmatic breathing

EXERCISE 2EXERCISE 2ADVANCEDADVANCED

End of Part 2 Section 1End of Part 2 Section 1Copyright Patrick McKeown, 2015Copyright Patrick McKeown, 2015

End of Part 2 Section 1End of Part 2 Section 1Copyright Patrick McKeown, 2015Copyright Patrick McKeown, 2015

practical application of the buteyko clinic method by ... seven breathing exercises to reduce...

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