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In the 1950’s Konstantin Buteyko, a Russian doctor, developed a breath training method to treat “over-breathing” or hyperventilation, which he believed was a common cause of asthma, as well many other medical conditions.
The idea is that excessive breathing blows off too much carbon dioxide (CO2), which results in a change in blood acidity, actually makes oxygen less available to tissues, and alters the body’s energy production.
Bronchospasm, or restriction of the airways, can also result. Think of it as the body seeking balance by reducing breath and helping CO2 again rise.
But what do most of us do when we feel lack of air from chest colds or asthma? We take shallow, rapid breaths through the mouth, blowing off even more CO2 and worsening the problem. Without the nose warming, filtering and “spiraling” the air deep into the lungs, we get further airway irritation and restriction. (Nasal breathing also creates nitric oxide, a vasodilator.) Shallow chest breathing throws fuel on the fire by reducing normal diaphragm movement, helping to create a “fight or flight” stress response.
The technique he developed has three core principles: nasal breathing, reduced breath rate or volume, and relaxation.
Reducing breath rate or volume is done to allow the easy rise of CO2, which you will feel as “air hunger” – the same feeling we get swimming underwater for some time. This sensation is kept mild, so you don’t gulp air when ending the exercise. The goal is a long term shift in the O2/CO2 ratio and a retraining of breathing patterns.
Relaxation focuses less on the breath and more on just relaxing a bit more with each increasingly gentle breath. In all the techniques, it is vital to sit tall, allowing the breath to move into the lower rib cage and belly without strain.
Like so many things in life, Buteyko’s three principles are parts of a whole, like spokes of one wheel. As you lower your breath rate and volume, you will tend to breathe through your nose and you will relax. As you relax, you will tend to breathe through the nose at a reduced volume and rate. When we are stressed, we are prone to rapidly mouth-breathe.
I’m sure you have experienced these connections of relaxation, breath slowing and even insight and appreciation. Maybe you saw a sunset so amazing you were stopped in your tracks, your brain finally quiet, and all your senses alive to the beauty of the world. You might have shared about it with friends, saying “it took my breath away”.
Dr. Huntington practices Chiropractic, Biomedical Acupuncture and Physiotherapy in Oracle, Az. 520-896-9844 huntingtonchiro@hotmail.com.
John Huntington is a local business owner in Oracle. He is a chiropractor with many years in the community. He writes a health related article in Pinal Nugget.
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