10 Tiny Breathing Habits to Transform Your Health

Buteyko Breathing Habits for Busy Lives

We know that better breathing can improve our health and how we feel. But in the midst of a busy work or family life, it can be hard to find time for long breathing exercises. Luckily, there are plenty of small ways we can change our breathing for the better, even on the most frantic of days. Here are my personal favourites:

1. Commit to Nasal Breathing 24/7

Making the switch from mouth breathing to nasal breathing was a game changer for me. I immediately felt calmer, my nasal congestion disappeared, and my mental clarity began to return.

The nose filters incoming air, activates the diaphragm for calmer breathing, and increases the absorption of oxygen. Best of all, it’s a zero-time investment with continuous payback!

2. Begin the Day with Gentle Breaths

Upon waking, resist the rush. Spend a few moments in bed gently softening and slowing your breath. This practice enhances mental clarity and sets a peaceful tone for your day. If the idea of breathing light is new to you, then check out our Breathe Light for Beginners video.

3. Practice Intermittent Breath Holding

It only takes a few seconds to hold your breath and make a positive shift in your body's chemistry. So why not build a habit of dropping in individual breath holds when you are between emails, in the shower, waiting in line, the possibilities are endless… Check out this short video to help you get the most out of holding your breath:

4. Walk with Your Mouth Closed

Incorporate short walks into your daily routine, breathing only through your nose. This not only combats a sedentary lifestyle but also helps regulate your breathing patterns for the day. Try a phone-free walk during your lunch break or while running errands.

5. Combine Walking with Breath Holds

Take your walks to the next level by including a few breath-holds in the middle of your walk. By holding your breath, you can elevate levels of CO2 in the body, helping to reset your breathing centre for calmer, slower breathing 24/7. Read the guide to walking with breath holds here.

6. Insert Mini Breathing Breaks into Your Day

Try dropping in these short 5-minute Buteyko exercises between meetings, before meals, or instead of catching up on Instagram. By just spending 5 minutes on some small breath holds or by breathing light, you can boost blood flow and oxygen delivery to your brain, and stimulate your vagus nerve for calm.

7. Maintain Light Breathing During Simple Activities

Practice light breathing while engaged in simple, everyday activities such as watching TV, reading, or cooking. This habit can be seamlessly integrated into your routine, upping your daily Buteyko minutes without taking up extra time.

8. Listen More, Talk Less

Talking a lot can lead to subtle hyperventilation, leaving you feeling anxious or exhausted. By listening more, you conserve CO2 and improve your respiratory efficiency, which benefits both your health and your interactions.

9. Use Myotape for Better Nighttime Breathing

Use a mouth tape such as Myotape to help improve your sleep, reducing symptoms of sleep apnoea and snoring. By applying mouth tape before you sleep, you can ensure nasal breathing throughout the night, and wake up with calmer breathing, feeling refreshed. It only takes a few moments to apply tape before you sleep, but offers benefits all night long. Read the mouth-taping guide here.

10. Fall Asleep with a Buteyko Relaxation

Wind down each night with a guided Buteyko muscle relaxation. By relaxing the muscles in your body, you help down-regulate your nervous system and optimize your breathing, leading to deeper, more restorative sleep and a higher morning Control Pause. Here’s my Buteyko-optimised bedtime relaxation (Insight Timer version here):

Conclusion and Call to Action:

Incorporating these simple breathing habits doesn't require much extra time—just a shift in awareness. Begin with one or two, and as you see the benefits, you can incorporate more. For guidance and motivation, sign up below to receive our free guided Buteyko breathing videos and monthly tips to improve your breathing habits:

Adopting these habits will not only help you manage your day better, but also boost your health significantly over time. Let's breathe better together for a healthier tomorrow.