Buteyko Practice Diary

and Quick Reference Guide

Buteyko Breathing Association

www.buteykobreathing.org
1

Welcome to Buteyko!

Everyday practice is essential

You may have had asthma or another breathing problem for years, but Buteyko
is almost certainly going to be unlike anything you have tried before.

Your breathing style has developed over many years and is as much a part of
you as the way you walk. Imagine your breathing pattern is set by a sophisticated clock in the brain. The exercises help to reset this internal breathing clock
to the correct time.

Buteyko is about regaining control of your breathing

and giving you the skills to take back control of your
own health.
At first it might seem strange. The idea that changing
your breathing can improve your health may sound
ridiculous! But once you begin to understand how
it works, the benefits start to become obvious.
All you need at this stage is an open mind and a
commitment to trying to help yourself.
Whether you have asthma or another breathing
condition such as Chronic Obstructive Pulmonary
Disease (COPD), learning Buteyko should help you
to breathe more easily.

How to use this book

This book is a practice diary for you to complete as you take your first steps in
learning Buteyko with a trained teacher or physiotherapist. Also, you will find
a reminder of the basic Buteyko techniques covered in this booklet, along with
some helpful tips and ideas.
It is important to work through each section before moving on. Most of the
breathing exercises appear simple and easy, but they can actually be quite
tricky to master, so dont be tempted to jump ahead or rush through to the
end.

Changing your breathing pattern is rather like

learning to ride a bike. You can talk about it, think
about it or write about it but the only way to be
successful is to practice, practice, practice!
Improving your breathing will not happen overnight, but by following the programme most
people see positive results after just one week.

Tips for successful practice

Finding time to practise Buteyko regularly can be a struggle. Here are a few
simple ideas on how to make the most of your practice sessions.
Choose the right place - Buteyko exercises require focused concentration.
Ideally you need somewhere quiet, with no distractions such as TV, music,
mobile phones and pets. Make yourself comfortable, it is much easier to relax
if the room is warm enough and you are wearing loose, comfortable clothes.
Stick to a routine - Choosing set times is great for regular practice and other
people in your house will also get to know when you want to be by yourself.
Think about what you want to achieve - Setting one or two realistic goals can
help to keep you committed.

Write down your goals here!

In your first week of Buteyko, try to stick to the programme as closely as

possible. The first week establishes important elements such as awareness of
posture and relaxation, making the new exercises learned in the second week
easier to master.

Starting with nose breathing

Think about it - the nose is designed for breathing and the mouth is designed
for eating, drinking and speaking! Your first challenge is to use only your nose
for breathing, both in and out, all the time.
The nose isnt just the part you can see, there is a huge area behind it that acts
as a super-ecient air-cleaning machine. This protects your lungs by:
Filtering

out dust, pollens, and allergens

Humidifying the air to keep your lungs healthy and moist
Warming the air to prevent cold air irritating your airways
Sterilizing the air to kill bacteria and viruses
If your nose is feeling blocked, it is worth doing the nose clearing exercises below before starting your Buteyko practice Set. Nose breathe only.
Nodding - ten repetitions
1

Nod your head backwards and forwards slowly. To get an idea of

the speed, try silently counting slowly to three as your head moves
backwards and then again as your head comes forwards.

Coordinate the nodding movement with your breathing. Breathe in

as your head goes back and out as your head comes forwards.
Remember to breathe smoothly, gently and as quietly as possible.

Its normal for one side of your nose to feel more

blocked than the other. In fact you may notice
that the blocked and unblocked sides alternate
during the day. This is a natural phenomenon
called the nasal cycle. Remember, if you have to
blow your nose, try not to trumpet, your nose is
very delicate.

Relaxed Breathing
1

Sit comfortably with a straight back, legs uncrossed and knees

shoulder-width apart. Look slightly upwards or close your eyes.

Put your hands on your upper and lower chest and settle
yourself by breathing smoothly and quietly through your nose.

Next, focus on those areas of your body where you feel

movement as you breathe. Concentrate particularly on the area
around your lower chest. Try to let go of these areas as much as
possible and minimise the movement of your upper hand.

After a couple of minutes let your top hand rest down in your
lap. Now relax the rest of your muscles such as those in your
face and jaw, neck and shoulders, lower abdomen, hips and
legs. You may begin to experience a slight feeling of a lack of
air. This is good it shows the exercise is working.

Continue gentle, relaxed breaths for around three minutes

and then let your breathing return to normal. Keep breathing
through your nose and notice a sense of lightness as you breathe.

Tipping - six repetitions

1

Take a normal breath in, breathe out gently and then hold your nose.

Tip your head backwards three to six times while holding your breath.
This time the movement will need to be faster than before.

Release your nose and breathe in gently. Keep your mouth closed.

Hold and Blow - six repetitions

1

Take a normal breath in, breathe out gently and hold your nose.

Increase the pressure at the back of your nose by trying to blow out
gently. You dont need to make your cheeks blow out. You may feel
your ears pop.

Keep the gentle pressure going for a count of five and then breathe in
again through your nose. Keep your mouth closed.

Finding your pulse

Some people find it helpful to check their pulse before and after each Set. The
pulse can be found by resting two fingers about one centimetre below the
wrist - in line with the thumb-side of the hand.
After the practice Set, if your pulse stays the same or goes down this indicates that you are relaxing. If your pulse goes up it suggests the exercise Set is
encouraging you to breathe more, not less as intended.
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The Control Pause

Week 1 Buteyko Set

The Control Pause (CP) has two functions. First as a measure of your progress
and second as a quick way of producing a mild degree of air hunger at the
start of each cycle of the Buteyko exercise Sets.
1

Take in a normal sized breath in and out through your nose.

Hold your nose gently and start your stopwatch.

Hold your breath until you feel the first onset of a feeling of
lack of air.

At this point release your nose, breathe in gently through your

nose and stop the stopwatch.

If you need to open your mouth or use force to stop yourself breathing more
deeply, then you have held your breath for too long.
Your starting Control Pause is:

seconds

Week 1 Buteyko Set

All of the techniques learned in the first week are brought together in the
Week 1 Set. Your Buteyko teacher will advise you on how many times you
should repeat the cycle of Control Pause immediately followed by Relaxed
Breathing. Note down your results in the diary chart on page 17.
You should find that your final Control Pause is longer than your first Control
Pause and that your final pulse measurement is the same or lower that the
pulse measurement at the start. If this is not the case, note it down on the
chart and mention it to your teacher at your next appointment.

Three Sets a day

Practising three times a day may seem time-consuming initially, but remember
that you are trying to change breathing habits that have become established
over many years, and this will take time.
Ideally, Sets should be practised before breakfast, before lunch or dinner and
before sleep. It is preferable not to practise immediately after meals.

Daily nose-breathing walk

Managing medication

Take a fifteen minute daily walk (strictly nose-breathing and no talking

allowed!) every day.

Even if you are feeling much better after practising the exercises, you must
continue to take your prescribed preventative medication until you have
spoken to your doctor. However, many people learning Buteyko find that they
can reduce the amount of rescue inhaler that they are taking. One way to
achieve this is using the Mini Pause technique.

An hour of taping
Since breathing is mostly unconscious,
establishing a nose-breathing habit can be
dicult. As soon as your mind is elsewhere
your mouth automatically opens! Using
paper-tape can help reinforce the new habit.
Coat your lips with lip-salve and put a small
piece of white paper-tape across your mouth.
You should aim to tape for an hour a day, perhaps while you are working on the computer,
watching TV or reading a book. This is an easy
Buteyko exercise.

The first week

We are all used to the idea that physical exercise can leave you aching and sti.
In the same way Buteyko exercises, which may not seem very demanding, can
cause a number of temporary side eects such as a runny nose or headaches.
If you experience any problems reduce the number of Sets you practise each
day and tell your Buteyko teacher at your next appointment.

Mini pauses for everyday situations

Attacks of breathlessness can begin with little warning and sometimes
allergens such as cat hair or cigarette smoke are the cause. But sometimes, the
attack can be the result of a change in breathing style.
For example, many people find that when they are enjoying themselves or
laughing out loud, they become breathless and need a pu of their rescue
inhaler. You may also have noticed that symptoms can be triggered by walking
uphill, coughing or even talking on the telephone.
All these situations can cause people to breathe too much. You have been
breathing like an elephant when you should have been breathing like a mouse!
At the first sign of breathlessness, instead of taking your rescue inhaler, try a
set of Mini Pauses.
1

Take small mouse breaths through your nose in the following

sequence:
Breathe in out pause for 1 count
Breathe in out pause for 2 counts
Breathe in out pause for 3 counts

Self Assessment Week 1

Breathe in out pause for 2 counts

If you have noticed any changes after the first week, note them here:

Breathe in out pause for 1 count

Progress?

As you become confident with Buteyko you can increase the

length of the sequence and hold the pauses for longer.

Problems?

You can repeat the Mini pauses for up to five minutes. If you
still feel breathless after the Mini pause Set, then use your
rescue inhaler as normal.

Questions?
7

Buteyko Stop Cough

Week 2: Breathing even less

For many people coughing can start or worsen symptoms. Where the cough is
dry and tickly the Buteyko advice is simple: Dont cough! The more you cough
the more you will feel like coughing!

During the second week the focus is on breathing slightly less than before.
A key aim is to become accustomed to a slight feeling of air hunger lasting
several minutes.

At first it will be dicult to overcome the desire to cough. For many years you
may have been coughing just to get it over with or because you feel it is out
of your control.

One way to do this is using the Extended Pause exercise - which introduces the
concept of increasing air hunger. You will be asked to hold your breath a little
longer than is comfortable. As you practise this exercise you will find that the
stronger feeling of air hunger you experience will become more familiar and
less threatening to you.

A dry cough is a type of irritation that can be caused by several factors

including cold, dry or fast-moving air hitting the throat. Once you have coughed,
you will often feel the need to take a big breath and cough again. By doing this
you are eectively feeding the cough as each big breath further irritates the
lungs and throat and stimulates a cough.
The Stop-Cough exercise is designed to help reduce your over-sensitive cough
reflex. If you can reduce the air flow and keep the air around the throat warm
and moist it is often possible to stop a coughing fit early.
1

At the first sign of a tickle or as soon as you cough, or

feel you are about to cough, put your hand over your
mouth.

Swallow once.

Hold your breath for a few seconds. When you start

breathing again take slow, smooth breaths for at least
30 seconds, while keeping your hand over your mouth.

Tell yourself that you are not going to cough.

Finally, take a smooth, normal-sized breath through

your nose and take your hand away from your mouth.

If you still feel a tickle in your throat, repeat the

exercise from the beginning until the tickle has
subsided.

Caution: The Stop-Cough exercise is not for dealing with productive coughing.
If you start to cough up anything other than small amounts of clear mucus, you
should see your doctor.
9

Extended Pause
1

Take a normal breath in, breathe out and hold your nose.

Hold your breath for an extra 5-10 seconds beyond your

Control Pause whilst using a distraction technique, such as
moving in your chair or walking.

Release your nose, making sure that you breathe in through

your nose as quietly as possible.

Immediately start your Reduced Breathing (see next page) and

relax into the feeling of air hunger.

Caution: Check with your Buteyko teacher before practising this exercise if
you have high blood pressure, a heart condition, epilepsy, diabetes or another
health problem.

Avoiding colds and flu

Colds and flu can make asthma symptoms worse
for a short time. The main way you get a cold is
not from people sneezing in your face but your
hands coming into contact with viruses.
Washing your hands regularly or using an alcogel
can help you to avoid catching colds and flu.

10

Reduced Breathing

Week 2 Buteyko Set

The Reduced Breathing exercise involves breathing slightly less air whilst
keeping your body, especially your breathing muscles, relaxed.
1

Make sure you are sitting comfortably and breathing through

your nose.

Begin with a Control Pause and move into Reduced Breathing.

Become aware of the natural pause between the breaths and

rest without breathing for about one second between breaths.
Relax into the feeling of slight air hunger. Focus particularly on
the muscles around your lower chest and abdomen.

Be aware of the size and speed of your breathing. Put your

finger just under your nose and you may find you can slightly
reduce or slow down the flow of air entering and leaving your
nostrils. Allow the feeling of air hunger to build, but dont let
it get too much. Sometimes wriggling and stretching your
muscles can help to release any muscle tension that develops
as a result of the lack of air.

Keep this Reduced Breathing pattern going and then let your
breathing return to normal without taking any deep breaths.

Night-time nose breathing

If you have been practising an hour of taping for at least a week and feel
comfortable with tape, you can try taping your lips at night.
Nose-breathing is so important that it helps if you can breathe through
your nose even while asleep. This is an optional Buteyko technique which
many people, especially those with asthma, have found helpful in reducing
symptoms upon waking.
Do not tape if you have been drinking, feel unwell, or are taking sedative
medication.

Week 2 Set
Here in the Week 2 Set, Reduced Breathing takes the place of Relaxed
Breathing and two Extended Pauses are included in place of Control Pauses.
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Self Assessment Week 2

Very Reduced Breathing

1

Practise Reduced Breathing with hands on upper and lower chest

and allow your breathing to reduce to less than normal volume settle into this pattern.

Problems?

Become aware of the natural pause between breaths. Allow the

length of the pause to slightly increase.

Questions?

Focus on the feeling of the pause and rest in the pause taking
small breaths when needed. One or both hands are lowered onto
the lap, allowing the shoulders to relax.

Continuing into Weeks 3 and 4

Imagine that new air only moves as far as your upper chest.

Further reduce your breathing - imagining new air only moves as

far as your throat.

Use the eyelid reflex once.

Be aware of the coolness of the air in the nose as if you are

occasionally gently sning the air. Breathing should be almost
imperceptible.

Progress?

It is important to keep going with the exercises. Over the next two weeks of
practice you will learn how to fine-tune your breathing to the point where you
are hardly breathing at all when you practise the exercises.
In weeks 3 and 4, a further stage of Reduced
Breathing can be used called Very Reduced
Breathing. Some people prefer to continue
with Reduced Breathing and that is fine.
The structure of the Set used during Weeks 3
and 4 is the same as the Week 2 Set except Very
Reduced Breathing is practised in the place of
Reduced Breathing.

Eyelid Reflex
Some people find this exercise is helpful to achieve Very Reduced Breathing.
1
2

Resetting
As you make progress with your reduced breathing you may find that you
experience a sudden feeling that it has become much easier to breathe less.
This can come as a surprise and at first it may seem odd that you can be
breathing so little and yet still feel quite comfortable. Rest assured that this is
not a sign that you are about to stop breathing completely; it is purely another
indication that your breathing is adapting to a new healthy level.

Self Assessment Week 3

Keeping the chin and head still, the eyes are

tipped back as far as possible.

Progress?

Keep your eyes open, if possible, for about 15

seconds and then close them and rest.

Problems?
Questions?

13

Week 3, 4 and beyond

Lose those extra pounds and eat well

Dr Buteyko strongly believed that his method was not just for treating
symptoms, but also a route to better health. Although the Buteyko technique
is 90% to do with changing the way you breathe there are other things you can
do to improve your condition.

Eat in moderation, but drink plenty of water. A large meal needs a lot of energy
to digest, to generate that energy requires oxygen and so your breathing will
increase. Thats why you will often find your Control Pause is lower, and the
breathing exercises are harder, after a large meal.

Exercise regularly
Choose an activity like walking or swimming where you are in complete
control of the pace of the activity. Breathe through your nose all the time if
you get so breathless that you feel desperate to open your mouth then stop,
get your breath under control by breathing through your nose, and then carry
on a bit more slowly.
Take several weeks to increase the level of
your activity. In other words dont try to
run before you can walk literally! As you
get more experienced you can begin to use
some of the Buteyko techniques such as
Reduced Breathing while you exercise.
Remember, the general idea is always
to keep your breathing to the minimum
required. If you have a rescue inhaler
remember to take it with you when you
exercise in case you find it hard to control
your breathing.

Avoid allergens
People with asthma are only too aware of the things that trigger their
symptoms. Common examples are house dust, pets, pollen, smoke, moulds,
perfumes and certain foods.
The problem is that some allergens and triggers are easier to avoid than others.
However, there are some simple steps that you can take to avoid exposure. For
example if you are sensitive to moulds then it makes sense to keep your house
well ventilated and treat visible signs of mould vigorously. Also keeping soft
furnishings to a minimum and using a vacuum cleaner with a HEPA filter can
reduce levels of dust in the home.
15

Focus on eating a wide variety of vegetables and grains in your diet, together
with some fruit, and small portions of meat and oily fish. Dr Buteyko used to
recommend porridge made with either oats or millet as an aid to digestion and
as a useful food for controlling your weight.
Use sea-salt rather than normal table salt
as this is a useful supply of minerals. If you
have suered with breathing problems
for many years it can be useful to take a
liquid vitamin and mineral supplement for
a month or two.
Consider the possibility that some of your
symptoms may be connected to food
intolerance, a small minority of people
can benefit from identifying and excluding
certain foods. Ask your teacher for more
information on this topic.

Look after your teeth and feet!

Dr Buteyko believed that poor dental hygiene, leading to infected teeth and
gums, was a cause of significant stress on the body and could hold back
peoples progress with the breathing exercises. He also believed that the same
was true for other chronic infections such as athletes foot.

Improve the way you handle stress

Some feelings such as sudden tiredness, tension, a pounding heart and even
breathlessness may actually be symptoms of anxiety, rather than asthma.
Learning to distinguish between the two is time well spent. If you are regularly
stressed, consult your Buteyko teacher for instruction on ways to relax.
Remember that success comes one step at a time, so congratulate yourself
now on reading to the end of this booklet. Good breathing!
16

Practice Diary, Days 1-7

17

18

Practice Diary, Days 8-14

19

20

Practice Diary, Days 15-21

21

22

Practice Diary, Days 22-28

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Self Assessment Week 4

Appointments and Notes

Progress?
Problems?
Questions?

What now?
Talk to your Buteyko teacher, it may be helpful for you to continue some
Buteyko practice for a few more weeks.
Gradually you will find that the Buteyko techniques and principles naturally
integrate into your life and as they do so you will become more confident that
you can control your breathing, rather than it controlling you.

Feedback
Have you achieved your goals? (check back to page 2)
Completely / Mostly / Not at all
Has your Control Pause increased? (check back to page 5)
Yes / No
Have you found Buteyko beneficial?
Yes / No
If yes, what aspects of the technique did you find the most helpful?

25

26

The Buteyko Shop

Self Help Asthma: This DVD, CD and 64 page
handbook pack contains everything you need to
learn Buteyko and take control of your breathing. 29

Breathe Well booklet:

Five steps to healthier breathing for
people with asthma, COPD and other
breathing problems. 3.50

Buteyko Practice Diary: Quick reference guide

and diary to help with learning the technique. 3.50
(or 2 each if buying ten)

www.thebuteykoshop.co.uk

The Buteyko Breathing Association is a non-profit making organisation committed to improving the
health of asthmatics and those with breathing-related problems. Buteyko Breathing Association
teachers are health professionals who have been trained to teach Dr Buteykos breathing exercises.

www.buteykobreathing.org

Copyright 2010 J L Brindley

ISBN: 978-0-9551488-4-2