Buteyko Breathing Exercises Explained In Detail by Altukhov Sergey

Author:Altukhov, Sergey [Altukhov, Sergey]
Language: eng
Format: epub, pdf
Published: 2021-01-07T16:00:00+00:00

Commentaries

Commentary to Point 1b

Why do we usually squeeze the tip of our nose on average for 2-4 seconds and no longer? Because we are aiming to achieve a sense of a very slight shortage of air. A very slight one! If you hold your nose for about 8 or 10 seconds, the deficit will be quite significant. You could not sit doing the exercise for 10-15 minutes with such a large shortage of air. You would quickly feel like taking a deep breath – and all your previous efforts would be wasted.….

In principle you should be able to squeeze the tip of your nose for as long as you can hold a control pause. That is what we were taught at the Buteyko Centre. But more often than not, patients do not know how to measure their control pause correctly. They over-extend them. So it’s best to be safe, and to squeeze the tip of your nose for 3-4 seconds, if you have a control pause of 8 seconds. If your control pause is 5 seconds, then 2-3 seconds’ holding your nose is enough.

Commentary to Point 3b

Our very first in-breath after letting go of our noses, should be incomplete. What does that mean? Something that is both very simple and at the same time not….And it is the crux of Exercise No 2.

How is it simple? Basically because you are not breathing deeply. But not simply that; you are maintaining your new awareness of being slightly short of air. How can I convey the nub of the exercise more clearly? I always like to do it graphically. Imagine that you are at the cinema, in front of a giant screen showing your lungs in magnified form. They are alive, and they are breathing, and a glass tumbler has been put in their midst. And now here comes your first breath since you let go of your nose. Air bubbles into the tumbler like sparkling mineral water, plain for all to see. The water (ie your first intake of breath) carries on filling the glass, right towards the brim. You have two choices. You can either carry on breathing and fill the glass brimful, or you can choose not to breathe right to the rim. At the lower edge of this round rim, you can make an imperceptible exhalation that will result in a slight shortage of air, and you should do this will all subsequent breaths.

I have described this invisible process in a very visual and exact way, but in real life, of course, you cannot observe your first, or subsequent breaths, so clearly. But still, if you picture this screen in your mind, and this slow-motion shot of inhalation and exhalation, believe me -- on average you will succeed. This slow-motion film will help regulate the whole process. Unconsciously you will start to under-breathe slightly.

Now for statistics. The tumbler holds 200ml of air and the rim takes up 10-17 mm, which means that you are under-breathing by roughly 8%. Academician Buteyko himself recommends that we breathe to three quarters of our capacity ie.

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