The Buteyko Method is a practice of restoring a healthy breathing pattern.
Developed by Dr. Konstantin Buteyko in the 1950s, this breathing technique aims to improve health by gradually retraining how we breathe. Buteyko created this method in response to the rising number of asthma and respiratory disease cases — conditions he also personally struggled with due to chronic hyperventilation. His research began with the observation that people with asthma often breathe too quickly and shallowly, which leads to oxygen deficiency and worsens symptoms.
One of the most well-known contemporary teachers of the Buteyko Method is Patrick McKeown, under whom I trained. He studied directly with Dr. Buteyko in the 1990s and has since developed a wealth of educational materials and books on breathing, including the Oxygen Advantage method (you’ll find a separate section on that).
Buteyko observed that rapid, deep breathing disrupts the blood gas balance — particularly by reducing carbon dioxide (CO₂) levels. Low CO₂ leads to reduced oxygen release from hemoglobin, bronchial constriction, and increased muscular tension in the respiratory system — all of which can make breathing more difficult. His studies showed that slowing and reducing breathing volume helped alleviate symptoms, even in severely ill patients.
As a result, Buteyko created a method focused on gentle, nasal breathing at a calm, controlled pace. The goal is to maintain healthy CO₂ levels, which helps relax respiratory muscles and improve cellular oxygenation. A key part of the method involves training the body to tolerate higher CO₂ levels, leading to better gas exchange and improved respiratory function overall.
Buteyko breath training involves switching to nasal breathing, breathing lightly 24/7, and reversing dysfunctional breathing patterns. This helps normalize breathing volume, calm the heart and mind, and support healing in the body.
Through daily, step-by-step exercises, the method gradually restores proper biomechanics and biochemistry of breathing, allowing healthy patterns to become second nature.
Healthy breathing is light, slow, silent, nasal (inhalation and exhalation through the nose), appropriately volumed, and diaphragmatic. It supports oxygenation, natural self-regulation, immune strength, biochemical balance, activation of the parasympathetic nervous system, relaxation, peace of mind, and restful sleep. A well-oxygenated, rested body is the foundation of physical and mental well-being.
Dysfunctional breathing patterns include: rapid breathing, mouth breathing, irregular or noisy breathing, visible chest movement, frequent sighing or yawning
These patterns often result in chronic hyperventilation — breathing in more air than your body actually needs. Despite large amounts of air intake, cellular oxygenation may still be insufficient.
Excessive breathing lowers CO₂ levels in the lungs, impairing the release of oxygen from red blood cells (Bohr effect), reducing oxygen delivery to tissues, and leaving cells deprived of oxygen.
What happens when you over-breathe?
Among other things:
– smooth muscle constriction
– blood vessel narrowing, limiting oxygen and nutrient flow
– thicker vessel walls, increasing the risk of cholesterol buildup
– lung and airway constriction
– increased mucus production
– swelling of the airway linings
– increased cholesterol production
– mental restlessness
– higher blood pressure
– heightened anxiety
– panic episodes
How to recognize dysfunctional breathing?
Common symptoms include:
Respiratory system: wheezing, shortness of breath, chest tightness, coughing, frequent yawning, snoring, or sleep apnea
Nervous system: dizziness, brain fog, numbness, tingling in hands/feet, fainting, headaches
Circulatory system: rapid heart rate, chest pain, irregular heartbeat
Mental state: anxiety, tension, depression, constant stress
Other: dry mouth, fatigue, nightmares, dry/itchy skin, sweaty palms, cramps, general weakness, chronic fatigue
The Buteyko Method can help manage or relieve symptoms of:
– asthma, rhinitis, allergies
– upper respiratory infections
– snoring, sleep apnea
– digestive issues
– insomnia
– high blood pressure
– panic attacks, anxiety
– chronic stress
– poor concentration
– ADHD
– lower back pain
– muscle aches
Benefits of the Buteyko Method:
– more energy
– clearer mind
– improved focus
– better sleep
– reduced stress
– regulated blood pressure and heart rate
– enhanced physical performance
– symptom relief
– clear nasal passages
– support for healthy weight
– greater ability to stay present (vs. stuck in the past or future) — especially helpful for those with high cortisol levels who struggle with mindfulness, yoga, or meditation
Further reading on the Buteyko Method (by Patrick McKeown):
The Breathing Cure, Close Your Mouth, Breath Light to Breathe Right, Atomic Focus
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