The Easy Breathing Set : 10 minute Buteyko exercise to reduce anxiety and calm your breathing
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- Опубликовано: 1 фев 2025
- If you are anxious about your breathing or uncomfortable with holding your breath then listening to the Buteyko Breathwork Easy Breathing Set is a good place to start. This relaxing 10 minutes will transform your mood, improve perspective and help you to face life's challenges. The relaxation involves tensing and relaxing the muscles.
As you become more confident you can move on to different Buteyko Breathwork Sets, all are designed to retrain your breathing and develop a good, healthy breathing pattern.
If you are working with a Buteyko teacher they’ll advise you, otherwise you may need to experiment and find the Set that most increases your Control Pause.
1. The Mild Air Hunger Set which may be particularly helpful if you regularly experience breathlessness and it should be practised between 3 and 5 times each day.
There are two audio talk throughs available , one for people with a Control Pause of less than 15 seconds and a second for people with a Control Pause of 15 seconds and over.
2. WALKING WITH GOOD BREATHING • Video
A quiet nose breathing walk each day can gradually increase your fitness and improve mood.
3. THE FAST TRACK SET • Try this Buteyko breat...
This SET involves taking 100 short breath holds throughout the day, it’s useful for busy people who don’t have time to practise the full Buteyko Sets.
It’s also probably the best option for you if you’ve discovered that you have a low Control Pause and want to try to improve that. But you’re not suffering from any breathing problems. Have a look at the Fast Track Set 100 breath holds video
MIX AND MATCH You can Mix and Match the Sets, for example practise the Fast Track Set at work, the Steps Set over the weekend and the Easy Breathing Set before sleeping.
It's easier to learn with an experienced Buteyko teacher.
For one-to-one tuition please look at www.buteykobre... 
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Hello Janet, thank you for all your videos. They are very helpful and well done. I love your calm and clear explanations (especially that you give different examples for instance on how to do the control pause :) )
That was helpful and achievable, thanks!
I like this. The longer holds are more challenging but I have been able to achieve them. I also noticed an interesting phenomenon: a feeling of heat briefly arises around my guts and lower back after the exhale just prior to the hold.
Janet, I love you! From South Africa
Janet you're amazing!
Hello. Thanks for your informative and helpful videos. I was wondering how often I Can practise the extended pause? And how long to wait before the next breath hold? Thanks.
It's best to practise the Extended Pause (EP) as part of the Moderate Air Hunger Set. So the EP is featured twice within that Set. If you are working on controlling your asthma or breathing problem you would normally practise the Moderate Air Hunger Set 2 - 3 times each day.
@@JustButeyko for hyperventilation and shortness of breath would you recommend Moderate Air Hunger Set for 20' and 3 times each day?
@@witcherpie I recommend you practise either the Moderate Air Hunger Set or the Slow Breathing Set for the duration of the recording which is 10 minutes, do this 3 times each day. Also it's important to get your breathing right when walking, so include a 15 minute nose breathing walk every day - if you are short of time only practise 2 Sets to give you time for the walk. Hope this helps.
@@JustButeyko ty but I see that many buteyko teachers recommend around 60' of breath work per day, you think that's too much and that 30' is more than enough?
@@witcherpie Hi, you said earlier that you were suffering with hyperventilation. For asthma we would normally suggest 60' but with hyperventilation sometimes it's better to do a mix of 30' of breath work + 20' of walking with nose breathing + 10' of yoga style relaxation (yoga nidra).