Simple Breathing Technique 8

Who knew that carbon dioxide is so important for our bodies?? I wrongly thought that we had to get this waste product out as much as possible! Wrong! without the right amount of Co2 the oxygen cannot be delivered to our cells, and our PH levels get out of balance. This practise helps us to balance these critical levels. This is called The Buteyko technique and is especially helpful for asthmatics. Not always comfortable, but helpful!

Transcript

We all know that we breathe in oxygen and breathe out carbon dioxide.

We can all probably guess that having too much carbon dioxide in our bodies would be dangerous.

But do we know that not having enough carbon dioxide is also dangerous?

Yandel Henderson,

PhD,

Says carbon dioxide is the chief hormone of the entire body.

It is the only one that is produced by every tissue and that probably acts on every organ.

Without the right amount of carbon dioxide,

Oxygen can't be delivered to the cells and our pH levels in the blood become more alkaline,

Which causes problems within the activities of our enzymes and vitamins.

When carbon dioxide is low,

Airway passages and blood vessels constrict and become narrower.

With higher carbon dioxide content,

These passages relax and increase in diameter,

Allowing for improved flow of air and blood.

CO2 acts as a relaxant for the smooth muscles of airway passages and blood vessels.

Low levels of CO2 can make you feel out of breath and exhausted even after a small amount of exercise.

It can raise blood sugars and can decrease the immune system.

Exhalation is about regulating the CO2 levels in our body,

Not removing all of them,

As I had mistakenly thought.

And if we breathe in more oxygen than we actually need,

We breathe out the CO2 too fast and so the lungs cannot maintain the correct levels.

This breathing practice helps to maintain these critical levels.

This technique is excellent for anyone suffering with asthma,

COPD and chronic fatigue.

Here are the steps.

You take a normal breath through the nose,

Ensuring you don't put any emphasis on making the breath deeper,

But breathing with the stomach,

Not the chest.

You then breathe out normally through the nose,

Again ensuring the stomach moves,

Not the chest.

Then we take a shorter,

More shallow inhalation through the nose for about 1-2 seconds and stop.

Then slowly release the breath over 5 seconds,

Using the diaphragm to empty out the lungs.

Then hold the breath after completely exhaling for 5 seconds.

Then we take a normal calm breath and repeat the process for several minutes.

Let's try this together.

Ready?

Inhale normally with the stomach.

Exhale normally,

Moving the stomach.

Just do that a few more times,

Keeping your attention on the stomach breathing and not the chest.

Just do this so you get a sense of this,

You get used to it.

Now we take a shallow,

Shorter breath for 1-2,

Hold and slowly exhale 2-3-4-5 and hold 2-3-4-5.

Remember all the breaths are to be through the nose and with the stomach.

So inhale normally,

Exhale normally and shallow 1-2,

Hold.

Exhale with the stomach 3-4-5,

Hold 2-3-4-5.

Normal inhale,

Normal exhale,

Shallow 1-2,

Hold.

Exhale 2-3-4-5,

Hold 2-3-4-5 and normal inhale.

Normal exhale,

Shallow 1-2,

Hold.

Exhale 2-3-4-5,

Hold 2-3-4-5.

Inhale,

Exhale,

Shallow 1-2,

Hold.

Exhale 2-3-4-5,

Hold 2-3-4-5.

Inhale,

Exhale,

Shallow 1-2,

Hold.

Exhale 2-3-4-5,

Hold 2-3-4-5 and inhale.

Exhale shallow 1-2,

Hold.

Exhale 2-3-4-5,

Hold 2-3-4-5.

Inhale,

Exhale shallow 1-2,

Hold.

Exhale 2-3-4-5,

Hold 2-3-4-5 and inhale.

Exhale shallow 1-2,

Hold.

Exhale 2-3-4-5,

Hold 2-3-4-5 and inhale.

Exhale shallow 1-2,

Hold.

Exhale 2-3-4-5,

Hold 2-3-4-5.

Inhale,

Exhale.

And now allow the breath to return to normal.

This can be practiced regularly to improve the levels,

But allow a few hours in between practices.

And please note this practice can lead to lightheadedness,

So please take care.

Become aware of yourself and your body right now and notice how you feel.

And when you're ready,

Open your eyes.

Thank you.

Reviews

I'm rather cardiovascular fit but that still left me woozy lol but CALM!

I found that challenging in a way that inspires me to keep practicing. Thank you.

Thank you! I have been trying to use the Buteyko app without much success, and find this much easier to follow to learn the technique.

Very happy to have found this Buteyko breathing practice for sleep hygiene & health! Thank you 🙏

I am thrilled to be learning more about the grounding nature of conscious breathing.

Committed to this! Makes so much sense, thank you 🙏

Thank you. I've been looking for Buteyko technique to help with my Chronic Fatigue Syndrome. Found it quite difficult to do but instructions were clear and it's getting easier my 3rd day in.

Good buteyko refresher

I’ve been looking for guided Buteyko breathing exercises- thank you!

Thank you very 🙏

Fantastic. What an amazing offering. I'm very happy to find it.

This one was more difficult to me, but I stuck by you! Thank you for this challenge 😉
Is this the last episode of this series on breathing?

I am interested in Buteyko breathing and was happy to find this meditation! 💝👍🏼🙏🏽

Very helpful. Will be using this regularly. Thank you! :)

Interesting, not easy to do but found my pulse O2 level actually went up.

Love your short and enjoyable breathing techniques. ❤️🙏🏼

Buteyko breathing methods have many benefits, but is not always easy to put it in practice.

Wonderful breathing exercise! It would be great for anxiety also! Thank you!