Learn Buteyko Method

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Learn Buteyko Methodhttps//www.normalbreathing.
com/learn-buteyko/

• Normal Breathing Health and Fitness consultant
• Website - https//www.normalbreathing.com/

- By Dr. Artour Rakhimov, Alternative Health
Educator and Author- Medically Reviewed
by Naziliya Rakhimova, MD
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Learn Buteyko Breathing for free by modules

• The Buteyko Method is the most effective system
  of lifestyle changes for maximum body-oxygen
  levels 24/7. The Buteyko Method includes
  breathing exercises, as well as other lifestyle
  changes, for better breathing. You can learn all
  about the Buteyko Method in the modules below.
• Can other breathing techniques be combined with
  the Buteyko method?
• Yes, Buteyko techniques can be applied for rapid
  restoration of your health, while also using the
  Frolov and/or Amazing DIY breathing devices, Yoga
  Pranayama, Samozdrav, Chi Gong/Tai Chi, and Wim
  Hof method. Buteyko breathing is also
  complementary to other less effective breath
  training methods, such as Breathslim, PowerLung,
  Resperate, PowerBreathe, Expand-A-Lung, Pursed
  Lip Breathing.

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Introducing Breathing Retraining and the Buteyko
Method

• The following video explains how to retrain our
  breath and how the Buteyko method works (giving
  an overview of the process and what happens weeks
  or months later).
• https//youtu.be/LDadQX6kxPk

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How to Learn the Buteyko Method by Modules

• Q How can I best use the module resources on
  this website to learn the Buteyko breathing
  method?
• A First understand, to learn the Buteyko Method
  means to normalize (or improve) your personal
  breathing pattern 24/7. That means that simply
  learning or practicing Buteyko breathing
  exercises is not sufficient. You must change your
  unconscious breathing pattern, i.e., how your
  body breathes throughout the day.
• Consider these examples from real life. If a
  person usually wakes up with dry mouth each
  morning, due to mouth breathing at night, he will
  never restore his health and his body-oxygen
  content will remain low (day and night). If
  another person sleeps every night on her back,
  her disease symptoms and usual breathing pattern
  will likely be almost the same, even after
  practicing the best breathing exercises.

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• The point is, its very important to learn the
  key healthy lifestyle factors associated with the
  Buteyko Method, and follow the suggested
  instructions. (Which are based on hundreds of
  medical studies!) Before you start any
  breathwork, you should have a very clear
  understanding of where to go and how to achieve
  your goals. In order to help yourself through the
  Buteyko Method, you should learn
• what is the main purpose of breathing
  retraining why over-breathing (or a deep,
  unconscious breathing pattern) reduces oxygen
  content on the cellular level what normal
  breathing patterns and the ideal breathing
  pattern look like how to breathe for maximum
  cell oxygen content how to measure ones
  body-oxygen level using the Control Pause test
  what are the carbon dioxide uses in the human
  body which lifestyle factors make breathing
  heavier (deeper and/or faster) which lifestyle
  factors make breathing lighter (shallower and
  slower)
• While they are not difficult to understand, these
  topics require you to invest time in order to
  understand and apply the fundamental principles.
  Thats why there are so many pages on this
  website. They are created for you!

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• Q Which modules should I start with?
• A As a Buteyko student, you do not need to know
  all details and peculiarities of the method to
  restore your health. To save you time in
  learning, I have designed a series of modules
  that address factors relevant to most students.
  If you wish, you can skip modules and select
  those that you feel are most applicable to your
  situation this can lead to a more focused
  approach and faster learning. However, if you are
  new to the Buteyko Method, I recommend you start
  with Module 1 and go from there. Overall, your
  goal should be to design and execute a self-plan
  that includes Buteyko breathing exercises,
  physical exercise, and optimizing diet and
  lifestyle factors.
• Normalization of breathing as a way of
  ameliorating asthma, heart disease, diabetes,
  cancer, and many other conditions is a serious
  and fundamental personal project. Please invest
  the time to fully understand the Buteyko Method
  so that you can experience not just good health,
  but also improved mood, mental clarity, and
  spiritual connection. Follow all required
  paragraphs, sentences, and links. Each idea here
  is important for your ultimate success. (A
  summary of each module is below.)

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• Module1. Crucial Preliminary ConditionsModule2. L
  earn Buteyko How to measure the Control Pause
  (CP)Module3. How to Ground YourselfModule4. Lear
  n the Emergency ProcedureModule5. Measure and
  Record Your Morning CP (MCP) EverydayModule6. Pre
  vent Sleeping on Your Back Best Sleeping
  PositionsModule7. Maintain Nasal Breathing
  24/7Module8. How to Develop Diaphragmatic 
  Breathing 24/7Module9. Restrictions, Limits, and
  Temporary ContraindicationsModule10. Free
  Buteyko Breathing ExercisesModule11. Nutrients
  and Diet for Better Body OxygenationModule12. Who
  Should Take Cold Shower, and How and
  WhyModule13. How Focal Infections Keep Body
  Oxygen LowModule14. Buteyko Cleansing
  ReactionsModule15. Good Sleep HygieneModule16.
  Physical Activity and RunningModule17. How to
  Talk for Better BreathingModule18. Digestive
  HealthModule19. Buteyko Breathing
  ProblemsModule20. Emotional Trauma Effects and
  SolutionsModule21. Breathing Retraining for
  Children and Elderly

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Level 1 Surviving Disease with Buteyko Breathing
Exercises (Modules 1-7)

• Level 1 Goals The student should aim to
  eliminate the main symptoms of their own health
  problems (e.g., asthma, heart disease, epilepsy,
  sinusitis, eczema, insomnia, constipation, etc.)
  using the Buteyko Emergency Procedure. Properly
  practiced, the Emergency Procedure can
  significantly reduce medication use (e.g., twice
  less) or even eliminate it completely. Students
  on level 1 have low morning CPs (usually about
  5-15 secs.). Survival is the main practical
  result! Less than 10 of learners are satisfied
  with this level. Once people experienced improved
  health through the breathing exercises, most want
  to proceed to higher CP levels. Achieving a
  working understanding of level 1, depending on
  the student, can take anywhere from 1 hour to
  about 1-2 days.

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Module 1. Crucial preliminary Buteyko
instructions and goals

• Over several decades, more than 200 medical
  professionals have taught the Buteyko Method to
  over 200,000 patients. As a result, doctors (the
  majority of them Russian) have accumulated a huge
  amount of clinical experience in teaching the
  method, what determines chances of patients
  success, outcomes over years (and decades), etc.
  Theyve also found that there are preliminary
  conditions, of social and psychological nature,
  which are linked to the long-term results of a
  typical Buteyko student. Your chances of
  sustained success in the future depend on
• 1-A.Voluntary hyperventilation or deep breathing
  test1-B.Theoretical studies (at least 2
  hours)1-C.Your interactions with the surrounding
  people

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Module 2. Learn Buteyko How to measure the
Control Pause (CP)

• Most people do not have any problems with
  measuring CP, or the stress-free, breath-holding
  time test. However, some people with heart
  disease, panic attacks, migraine headaches, and a
  few other, exceptionally rare conditions, may
  experience unpleasant symptoms, which can appear
  soon after measuring the CP (in 1 to 5 minutes).
  If this happens, do not measure your CP for a
  while. Later, when your breathing becomes about 2
  to 3 times lighter and your CP 2 to 3 times
  longer, these unpleasant symptoms after the CP
  test will not appear. Your initial breathing
  program should focus on the reduction of your
  pulse (or heart rate).
• For over 95 of people, it is safe to measure the
  CP many times per day and observe the effects of
  stress, meals, exercise, posture,
  thermoregulation, and many other lifestyle
  factors on CP, breathing, and overall health. You
  can learn easily how to measure your body-oxygen
  level using CP here (this web page is from the
  Homepage section with Google Video clip).

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Module 3. Earthling How to ground yourself

• The very first and easiest step to increase your
  (low) CP is to get free electrons from Earth due
  to grounding yourself. Electrons are natures
  free antioxidants. You can find more information
  about the health benefits and reasons behind
  electrical grounding here Earthling. This is an
  exceptionally important step to reduce
  inflammation and normalize sleep, nerve and
  muscle function, as well as dozens of other
  fundamental physiological processes.
• For practical actions and steps, click here How
  to ground yourself.

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Module 4. Learn the Emergency Procedure

• Practically, a human can change own breathing
  using willpower and experience how the disease
  relates to breathing. Reduced breathing can
  alleviate, in 1-5 minutes, all the symptoms we
  were talking about bronchial spasms (attacks of
  asthma or bronchitis), blocked nose (to unblock
  the nose), eliminate spasms of brain vessels
  (migraine or headache), spasms of heart vessels,
  spasms of blood vessels of arms and feet
  (endarteritis), ulcer pains (spasms of vessels in
  the stomach), spasms of bile ducts
  (cholecystitis), to prevent an epilepsy attack
  During frost to warm up the arms or the nose is
  simple decrease breathing. Blood vessels dilate
  and you are warmed up! You are frightened,
  excited, you have a nervous shiver slow down
  the breathing and in 1-2 minutes you will get
  peace. Using these mechanisms you can control
  your own body! Buteyko KP, Carbon dioxide
  theory and a new method of treatment and
  prevention of diseases of the respiratory system,
  cardiovascular system, nervous system, and some
  other diseases, Public lecture in the Moscow
  State University, 9 December 1969.

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Module 5. Measure and record your Morning CP
(MCP) everyday

• Each morning, as soon as you wake up and are
  still in bed, you should measure the morning CP
  (if there are no contraindications). Do this
  immediately after you open your eyes. Why? Just 5
  to 10 minutes later, your breathing parameters
  can be different, and crucial information about
  the nature of your breathing during the last
  hours of sleep can be lost. If you have
  contraindications to CP, measure your heart rate
  for 1 minute and record it in your daily
  log.Your changes in MCP numbers will be used
  later for getting to the root of the problem of
  morning hyperventilation.
• See the following page How to measure morning
  CP, and why its crucial for your health
  restoration. Optional link Morning
  hyperventilation (with Google Video clip) from
  the Homepage. Follow this link, especially if
  your CP drops during the night (i.e., MCP is
  lower than evening CP).

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Module 6. Prevent sleeping on your back best
sleeping positions

• Q Do I need this module?A If you find yourself
  sleeping on your back two nights a week or more,
  yes, you should study this module. When your
  morning CP is 25 seconds or more, you do not need
  any steps in this direction, since this problem
  will disappear naturally.Manual (Instructional
  Guide Workout Workbook EBook) How to
  prevent sleeping on ones back with a free PDF
  file to download Buteyko self-help web page Best
  sleep positions.

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Module 7. Maintain nasal breathing 24/7

• Q Do I need this module?A If you sometimes
  breathe through your mouth, yes, you need this
  module.If you ask any of your friends, relatives
  or co-workers, and they tell you that you
  sometimes breathe through your mouth or have your
  mouth open, yes, you need this module.If you
  wake up in the morning with a dry mouth at least
  2 times per week, yes, you need this module.When
  your CP is 25 seconds or more 24/7, you do not
  need any steps in this direction, since non-nasal
  breathing will disappear naturally.Manual
  (Instructional Guide) How to stop mouth
  breathing with a free PDF file to download. For
  more ideas, see Buteyko mouth-taping
  technique and Stop mouth breathing treatment.

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Module 8. How to develop diaphragmatic breathing
24/7

• Topics in this module include Understanding
  diaphragm function  Overview of the most
  important functions of the diaphragm in the human
  body How to check ones predominant breathing
  pattern is it diaphragmatic or costal?
• Do you breathe using the diaphragm or chest at
  rest and/or during sleep? Check your ability to
  move and control your diaphragm using a simple
  technique Practice exercises and techniques for
  developing diaphragmatic breathing Learn what
  is required to transition to unconscious or
  automatic diaphragmatic breathing at rest
• See the following for details Module 8. How to
  develop diaphragmatic breathing 24/7.

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Module 9. Restrictions, limits, and temporary
contraindications

• Normal breathing is fundamental to a healthy
  organism. Hence, breathing normalization is the
  natural approach to resolving pathologies in the
  human body. However, not all people can use the
  same method in their breathing normalization
  journey.
• While most can apply the same general ideas,
  exercises, and techniques (including reduced
  breathing exercises and the DIY breathing
  device), certain groups require modifications
  (individual tailoring) in their breathing
  retraining programs, due to various restrictions,
  limits, and temporary contraindications.

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Module 10. Free Buteyko breathing exercises

• This book explains many nuances of the Buteyko
  Method, such as the effects of overtraining, lost
  CO2 sensitivity, blunted CO2 sensitivity, the
  click effect, Steps breathing exercises for
  walking, Buteyko breathing exercises during
  physical activity, and many more. If you are
  interested in raising your CP to the highest
  possible level, I would recommend you study the
  book.
• Warning A student who has solid food in the
  stomach should not practice any breathing
  exercises that increase CO2 levels in the lungs.
  This is the most common serious or grave mistake
  made by self-learners.
• Air hunger and increased CO2 intensify
  peristaltic movements in the GI tract, and within
  3 to 4 hours after eating, this can cause damage
  to the lining of the mucosal surfaces. Therefore,
  practice breathwork only when you have an empty
  stomach or nothing more than water.

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Module 11. Nutrients and Diet for Better Body
Oxygenation

• This nutrient guide is based on the experiences
  of hundreds of people who made significant
  improvements in their health and their automatic
  or unconscious breathing pattern using
  breathing-retraining methods.
• It explains in detail various questions related
  to vital or essential nutrients, deficiency
  signs, dosages, and other practical questions,
  including the 3-day test to discover
  macro-deficiencies. Self-help Buteyko
  instructions in relation to dietMajor Nutrients
  Guide for Better Body OxygenationPart1. Macromin
  erals (Ca, Mg, Zn) and fish oil Part2. Fish
  oil, cod liver oil, salmon oil, krill oil,
  flaxseed oil sources of omega 3 DHA-EPA (for
  better body oxygenation and breathing), benefits,
  sources, side effects, and dangersPart3. Sea
  salt vs. table saltPart4. Check your iodine
  deficiency (test)Part5. D3 (the sunshine
  vitamin) or cholecalciferol (most common
  nutritional deficiency).Part6. Benefits of
  spices better health and higher body oxygen
  levels.

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Module 12. Who Should Take a Cold Shower, Why and
How

• Taking cold showers has always been an
  indispensable part of the Buteyko method. Here is
  a Buteyko How-To  Cold shower benefits and rules.

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Module 13. How Focal Infections Keep Body Oxygen
Low

• Focal infections theory and Buteyko focal
  infections  This module considers the
  following1. Western medical research about
  focal infections and origins of the focal
  infection theory (including cavities in teeth,
  dead or degenerated tonsils, athletes feet or
  feet mycosis, worms, helminths or large
  intestinal parasites living in humans, and root
  canals).
• 2. Buteyko focal infections and Russian Buteyko
  medical experience effects of, and what to do
  with dead tonsils, cavities, feet mycosis
  (athletes feet), intestinal parasites, root
  canals, and mercury amalgams spine misalignment
  and health.

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Module 14. Buteyko Cleansing Reactions

• Body cleansing reactions and body cleanse myths 
  As students progress with the Buteyko Method,
  body cleansing reactions can take place due to
  body-oxygen increases. Learn more about typical
  cleansing reactions and superficially-similar
  health-destructive allergic (or pathological)
  reactions.

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Module 15. Good Sleep Hygiene

• Good sleep hygiene  for high body oxygen and
  good health provides an in-depth exploration of
  lifestyle factors, methods, and techniques to
  improve sleep and increase morning CP.Helpful
  extra pages How to fall asleep fast  using the
  Buteyko reduced-breathing exercise for falling
  asleep and higher morning CP.How to sleep less
  If you want to increase your morning CP, you need
  to know and use methods that will help you sleep
  less. Longer sleep means more damage due to
  unconscious hyperventilation during sleep, and
  will greatly reduce the rate of your overall
  week-to-week progress.

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Module 16. Physical Activity and Running

• These pages are linked from the Exercise Section,
  but they are essential for successful breathing
  retrainingBenefits of physical activity  It
  always promotes increased cell oxygenation. Learn
  about the relationship and optimum proportions
  between exercise and breathing exercises.Benefits
  of running  Jogging, according to Dr. Buteyko,
  is the most natural way to improve body-oxygen
  levels. Furthermore, it can be the key factor to
  achieve very high CPs and super-health
  states.Breathing techniques for running 
  correct breathing during running (for maximum O2
  delivery to cells) is based on nasal,
  diaphragmatic, and slow breathing. This is the
  secret of the Tarahumara, the Mexican indigenous
  tribe famous for their amazing abilities to run
  long distances barefoot.Optional page Training
  mask  if you want to maximize the effects of
  exercise (make exercise nearly twice more
  effective), consider using a Training Mask. The
  mask can be used when one has over 20 to 25 secs.
  CP. It is particularly beneficial for those who
  like sports, or have too little time for
  exercise, or do not use breathing devices (i.e.,
  use only Buteyko reduced breathing exercises).

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Module 17. Talking Skills

• Proper public speaking techniques and talking
  skills  Talking while breathing incorrectly can
  reduce CP, induce health problems, and cause
  exhaustion. Correct talking requires reduced
  ventilation of the lungs for higher CO2 and O2
  levels in body cells.

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Module 18. Digestive Health Signs

• Ideal or normal digestive health has numerous
  signs that indicate that the GI tract is working
  effectively. Most modern people have poor
  digestive health due to low O2 levels in body
  cells. This manifests as large amounts of soiling
  and the use of toilet paper. It may surprise you
  to know, proper digestion should produce no
  soiling!
• How to improve digestion  I wrote this eBook in
  order to provide a practical program for people
  with GI problems, and even most ordinary people.
  My students have found the books recommendations
  very helpful for their CP growth.

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Module 19. Buteyko Breathing Problems and Extra
Tools

• When a breathing student is stuck with less than
  30 secs. CP, and is unable to get higher body O2,
  several things can be responsible. These causes
  are summarized in Buteyko breathing problems.
• In order to solve these problems, our students
  use extra tools that help them to slow down their
  breathing and get higher CP results after using
  these extra tools. Here are some of these tools
  that sometimes allow having very large CP
  improvements (up to 10-20 s and sometimes even
  more)Use free Rife frequencies IHHT
  (intermittent hypoxic and hyperoxic training)
  see our YouTube Channel for videos on this topic.

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Module 20. Emotional Trauma Effects and
Solutions

• Over 90 of people today carry emotional traumas
  that poison their lives. For some people, this
  past emotional trauma (usually a childhood
  trauma) can play a decisive role in their poor
  health and low morning CP. Find out more
  about Emotional trauma effects and solutions.

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Module 21. Special Needs Elderly and Children

• There are certain specific factors that should be
  considered when elderly people begin the Buteyko
  Method and breathing retraining. Please read the
  followingElderly health and Buteyko
  breathing (Part 1). Health Factors for Elderly
  Buteyko Breathing Students (Part 2).
• Aspects involved in teaching and training
  children are considered here Buteyko method and
  breathing retraining for children.

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Module 99. Long-Term Success

• Do you know? Most Buteyko students start at low
  CPs (less than 20) and progress rapidly to
  better health in 1 to 3 months (gt30 CP), due to
  enthusiastic practice of breathing and physical
  exercises.
• But in one to three years, if enthusiasm wanes,
  CP results (and health too) can drop back down to
  only slightly better than initial levels. How can
  we prevent this? Sport and enjoyable physical
  exercise can be key. Find out more about the
  challenge of maintaining healthy breathing over
  many years and solutions to this here Lifestyle
  for long-term success.

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Natural lifestyle choices before and after
breathing retraining
Lifestyle factor Body oxygen lt 30 s Body oxygen gt 50 s
Energy level Medium, low, or very low High
Desire to exercise Not strong, but possible Craving and joy of exercise
Intensive exercise with nose breathing Hard or impossible Easy and effortless
Typical mind states Confusion, anxiety, depression Focus, concentration, clarity
Craving for sugar and junk foods Present Absent
Addictions to smoking, alcohol, and drugs Possible Absent
Desire to eat raw foods Weak and rare Very common and natural
Correct posture Rare and requires efforts Natural and automatic
Sleep Often of poor quality gt 7 hours Excellent quality lt 5 hours naturally
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• In the Buteyko community, there are rumors that
  getting more than 40 or 60 secs morning CP is
  overly difficult. This is not the case. With the
  right program, it is relatively easy for younger
  people (in their 20s and 40s), and Ive even had
  people who were over 60 or 70 years old able to
  get more than 60 secs MCP in about 6 to 10 weeks
  after starting a breathing course.
• In the future, I will provide more information
  here about the required steps. At the moment, you
  can read my Buteyko Big Book, which is the most
  in-depth of all my books and provides a general
  overview of the required steps to achieve very
  high CPs.

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• Thank You

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