Buteyko Asthma & Respiratory - Daily Programme
Daily Programme for Asthma, Rhinitis, COPD, Breathlessness & Respiratory Symptoms
Important: Please read the Safety Guidance before beginning this programme.
It is essential that you practice nasal breathing during rest, exercise and sleep for you to benefit from this programme. If you are experiencing nasal congestion, please read this guide to help you unblock your nose. You may also wish to use mouth taping for sleep to ensure that you do not mouth breathe at night.
To improve your breathing and symptoms, requires a commitment to practice 1 hour of Buteyko exercises per day (including up to 30 mins of walking with your mouth closed).
This guide will help you determine which Buteyko Exercises to use and in which “dose“.
To do so, the first step is to learn how to measure your Control Pause. Once you have your current Control Pause, use the guide below to help you choose which exercises to use:
Control Pause Less than 10 Seconds
Measure your Control Pause at least once per week, soon after waking.
Nasal breathe during rest, exercise, and sleep.
Practice the Breathing Recovery Exercise (Sitting Variation), for 10 minutes every hour.
Or Practice Breathing Recovery Exercise (Walking Variation), and do 5 to 10 repetitions every hour.
Control Pause Between 10 and 15 Seconds
Measure your Control Pause at least once per week, soon after waking.
Nasal breathe during rest, exercise, and sleep.
Breathe Light - Any Variation with air hunger for 4 minutes, six times daily.
Walk with your mouth closed for 20 minutes daily.
Practice the Breathing Recovery Exercise (Sitting Variation), for 10 minutes, two times per day (and whenever you are experiencing symptoms such as coughing, wheezing, coughing, or shortness of breath).
Or Breathing Recovery Exercise (Walking Variation), and complete five repetitions of this exercise, three times per day.
Control Pause Above 15 Seconds
Measure your Control Pause (CP) at least once per week, soon after waking.
Nasal breathe during rest, exercise, and sleep.
Walk with your mouth closed for 30+ minutes daily.
If you have symptoms such as wheezing, coughing, or chest tightness, practice the Breathing Recovery Exercise (Sitting Variation), for 10 minutes every hour.
Or Practice Breathing Recovery Exercise (Walking Variation), and do 5 to 10 repetitions every hour.
Practise the following 20 minute Breathe Light set 3 times a day (morning, noon & evening):
Breathe Light Set (suitable for all people):
Control Pause
Breathe Light - Any Variation (4 mins)
Rest for 1 min
Breathe Light - Any Variation (4 mins)
Rest for 1 min
Breathe Light - Any Variation (4 mins)
Rest for 1 min
Breathe Light - Any Variation (4 mins)
Rest for 2 mins
Final Control Pause
Further Reading for Asthma & Respiratory Issues
