The Basics to the Buteyko Breathing Technique

Buteyko Breathing Technique

Buteyko breathing is an effective and natural way to improve your health, reduce your stress, and improve the quality of your sleep.

Across your wellness journey, you’ve likely encountered everything from meditation and intense workout routines to various breathing techniques.

The Buteyko Breathing Technique is rooted in the understanding that altering our breathing patterns can have a profound impact on our overall health.  

Below we’ll outline the basics of the Buteyko Breathing Technique and how you can incorporate it into your daily routine.

What is Buteyko breathing?

Developed by Russian physician Konstantin Buteyko in the 1950s, the Buteyko Breathing Technique focuses on the relationship between breathing patterns and health.

The fundamental premise is that many people tend to over-breathe, disrupting the balance of oxygen and carbon dioxide in the body. This imbalance can lead to various health issues, from anxiety to respiratory disorders.

The method is particularly useful to people who suffer from asthma, allergies, or other respiratory problems. However, anybody can enjoy its benefits.

Benefits of Buteyko breathing

Potential benefits of Buteyko breathing include:

  • Better sleep quality
  • Reduced stress and anxiety
  • Reduced hyperventilation
  • Improved oxygen-CO2 balance
  • Enhanced exercise performance
  • Regulate your blood pressure
  • Increased focus and energy


How to properly perform Buteyko breathing

All breathing is done through the nose while keeping your mouth closed.

Before performing the actual breathing, it’s essential to prepare your body and your mind.

Get yourself ready

Find a comfortable spot, either sitting on the floor or a chair, ensuring your spine remains elongated and upright.

Take a few moments to breathe normally, allowing the muscles to relax. This initial step sets the stage for a more receptive experience with the technique.

Breathe and pause momentarily

  1.       Exhale calmly and hold your breath.
  2.       Hold your nose and breathe until you feel the urge to breathe.
  3.       Release your nose and breathe in.
  4.       Breathe normally for 10 seconds minimum.
  5.       Repeat a few times.

Breathe and pause for as long as you can

  1.       Breathe out slowly. Hold your breath.
  2.       Hold your nose and breath for as long as you can. Ideally, you’ll hold it for twice as long as you did previously.
  3.       Release your nose and breathe when you start feeling moderately uncomfortable.
  4.       Breathe normally for 10 seconds minimum.
  5.       Repeat this sequence several times.

Learn the technique properly

The technique may sound easy when you read it on a screen, but it can be difficult to master.

Experts generally recommend investing approximately 5 hours in face-to-face lessons to learn the technique.

Following this, you should ideally dedicate 15-20 minutes to Buteyko breathing three times a day for at least 6 weeks. This consistent practice may help you internalize the method, making it an intuitive part of your daily routine.

If you’re interested in learning more about breathwork training and breathwork workshops you’re your location, click right here or join the free 21-Day Master Your Breath Program with our team at Breathless Expeditions.

Johannes’s inspiring life journey is punctuated by seeking the positives in every situation, a thirst for self-discovery and a love for unconventional experiences.

Despite a challenging childhood, he discovered something unexpected that would alter the direction of his life forever – controlled breathing.

Breathwork immediately resonated with Johannes, and he relentlessly cultivated knowledge on the subject from brilliant minds such as Wim Hof, Laird Hamilton etc and acquired more than ten breathwork certifications.

His holistic wellness brand, Breathless Expeditions, has led the breathwork movement in Australia and inspired thousands of people across the globe since 2018.

With world-renowned clientele such as David Goggins, Ludovico Einaudi, A-League Sports Teams, and some of Australia’s largest companies including PwC’s The Outside event flipping professional development, team building and life reslience experiences on its head, the future is brighter than ever for Johannes and Breathless.

For additional inspiration visit his youtube channel.

Breathless Journal