Hi Neil, your symptoms sounded just like my long covid experience! The long covid created a terrible insomnia. The breathing exercise you posted 8 months ago cleared it up!!! Loved this video as it shows once again this AMAZING technique!!!!🙏🏻
_> "focusing on your breathing without trying to change the breath."_ _> "let go of control of your breath."_ It's always (as far back as I can remember) felt impossible to me, to simply focus on / observe my breathing e.g. with meditation exercises. As soon as I attempt observing my breathing pattern, almost instantly it feels disrupted like the "auto pilot" (autonomous breathing) switches off and I start to feel -as you describe (9:32)- dizzy, stressed; it's strenuous. 😨😖😣 I hope I can use this technique to finally reset/reprogram my breathing. 😳
Hi @LeoBirch, thank you so much for sharing this as it is a common experience, and it's good for others to know they are not alone. Sometimes trying ""zooming out" can help, keeping a wider focus around the breath with the rest of the body and nearby sounds. Also trying less rather than more (think 50% effort rather than 100%). Good luck with your breathing experiments 🙏🏻
Thank you @michelefinizio6520, the method should help with your asthma too. If this one feels too strong, then the small breath holds is a great place to start for both asthma and sleep apnea: ruclips.net/video/ZZvgKzySOgU/видео.html
I’ve been practicing this plus the short breath holds about eight months now. in the beginning it really made a big difference for me but then it seemed like the positive effects waned. I’m wondering if maybe my body got used to it and I need to increase the amount that I practice now?
Hey Theresa, it could be a few things. Check that you are getting a balance of air hunger and calm. You need both to get the benefits. Small breath holds tend to give the most value up to a control pause of about 15, then afterwards focus more on the breath light.
To unblock the nose? It's on my list to make a video about but info on my site here: www.thebuteykomethod.com/buteyko-breathing/how-to-unblock-your-nose-and-beat-nasal-congestion
@thebuteykomethod okay, would be waiting for the vdo, All your vdos are wonderfull but many people are having blocked nose due to chronic sinus issues and its hard for them to follow your techniques hope you got my point, thank you
Hey @johndalglish440, personally I like to pepper lots of mini 5-minute breathing sessions during my day. Before and after every client session, and every 30 mins when doing tasks like video editing. Also, 10 mins before bed and when I wake up in the morning.
@ thanks for letting me know , I got pneumonia 4 years ago through Covid but unfortunately my lungs haven’t fully recovered , I read about Buteyko method 25 years ago and I practiced long breath holds but gave up after I got double pneumonia but I’m hoping to practice the light breathing hoping it helps my sleep and breathing , and thank you very much you have gave me some hope
Hey @pietbiertappertje4529, great question. So the most important thing is to focus on gently softening and slowing the breath. Ideally the out-breath will be a little bit longer than the in-breath but only if that feels good. If making the out-breath longer results in a sharper in-breath then just let the out-breath be natural. Make sense?
@thebuteykomethod yes it does. I'm using the 4 sec in 6 sec out with gentle breathing to fall (back) in sleep. That helps a lot already. Thank you for the fast answer.
I developed sleep apnea suddenly over over a year ago. And I have apnea episodes usually in my dream sleep. And I was told the reason is unstable breathing control similar to what you stated about breathing faster and then pausing. My body is overreacting to the CO2 fluctuation. I have tried this method but not religiously three times a day. How long did it take you until you started sleeping through the night? And have you tested yourself with another sleep study or a pulse oximeter to see if you desaturate in your sleep anymore? Thank you.
Yes. They make a wireless constant pulse oximeter. In the morning, it will sync with the app and show you a graph and all the stats. This is what I use: Wellue O2Ring Pulse Oximter, Bluetooth
Hey @Triune316, It took me a couple of months, but I noticed gradual changes in that time. My Oura ring doesn't pick up any O2 issues during the night - it says my breathing regularity is now "Optimal" 👍
Thanks for tgis realky useful advice, Neil. First heard about the Buteyko method in James Nestor's Breath book and glad to see all your videos demonstrate the lessons. Namaste!
This breathing is definitely relaxing, but shallow breathing can also be associated with a stress response. How does this type of breathing differ from the shallow breathing that can come from fight or flight?
Great question, although the breath is very subtle and light, it is still slow and can be diaphragmatic (unlike stressed breathing which is fast and shallow).
It's quite different (although they can both be good for sleep). You can bring the lightness element from this practice into your coherent breathing, although you might find that you need to adjust the breathing rate. This video goes into how you can combine the 2: ruclips.net/video/MkscOWI8aNc/видео.html
Im 76, go to bed at 11pm but NEVER, EVER get to sleep before 7AM. NEVER!. Terrible insomnia. I will try this exercise. Thank you.
Good luck with it Daniel 👍
They say don't lie in bed if you can't sleep, get up and read a book or do something boring..
Do you know what's causing this issue? That sounds terrible 😮
Buteyko method equals a happy health and contented life. The buddha breathing ❤ thank you.. ❤ From the Philippines
Hi Neil, your symptoms sounded just like my long covid experience! The long covid created a terrible insomnia. The breathing exercise you posted 8 months ago cleared it up!!! Loved this video as it shows once again this AMAZING technique!!!!🙏🏻
Amazing! Glad it helped you so much Peter 🙏🏻
Thenk you🙏💖
You’re welcome 😊
_> "focusing on your breathing without trying to change the breath."_
_> "let go of control of your breath."_
It's always (as far back as I can remember) felt impossible to me, to simply focus on / observe my breathing e.g. with meditation exercises.
As soon as I attempt observing my breathing pattern, almost instantly it feels disrupted like the "auto pilot" (autonomous breathing) switches off and I start to feel -as you describe (9:32)- dizzy, stressed; it's strenuous. 😨😖😣
I hope I can use this technique to finally reset/reprogram my breathing. 😳
Hi @LeoBirch, thank you so much for sharing this as it is a common experience, and it's good for others to know they are not alone. Sometimes trying ""zooming out" can help, keeping a wider focus around the breath with the rest of the body and nearby sounds. Also trying less rather than more (think 50% effort rather than 100%). Good luck with your breathing experiments 🙏🏻
AWESOME!! THANK you!
You're welcome!
Really helpful video, thank you 😊
You’re welcome 😊
😊 thank you I need this I deal with sleep apnea and Asthma and my sleep is not good
Thank you @michelefinizio6520, the method should help with your asthma too. If this one feels too strong, then the small breath holds is a great place to start for both asthma and sleep apnea: ruclips.net/video/ZZvgKzySOgU/видео.html
Thank you very very helpful
You're welcome!
Thank you for this video and the PDF which is really helpful
Thank you Paul, I really appreciate your kind words 🙏🏻
❤, thank you
You're welcome 😊
thank you
You are very welcome @boriskobal6954 🙏🏻
😊 thank you do I do this before bed or can I do it in the morning we're in the middle of the night?
I’ve been practicing this plus the short breath holds about eight months now. in the beginning it really made a big difference for me but then it seemed like the positive effects waned. I’m wondering if maybe my body got used to it and I need to increase the amount that I practice now?
Hey Theresa, it could be a few things. Check that you are getting a balance of air hunger and calm. You need both to get the benefits. Small breath holds tend to give the most value up to a control pause of about 15, then afterwards focus more on the breath light.
kindly explain some breathing tech in case of chronic long sinusitis, its hard to do so....
To unblock the nose? It's on my list to make a video about but info on my site here: www.thebuteykomethod.com/buteyko-breathing/how-to-unblock-your-nose-and-beat-nasal-congestion
@thebuteykomethod okay, would be waiting for the vdo, All your vdos are wonderfull but many people are having blocked nose due to chronic sinus issues and its hard for them to follow your techniques hope you got my point, thank you
Neil how many times a day do you practice, thanks fro the great videos much appreciated
Hey @johndalglish440, personally I like to pepper lots of mini 5-minute breathing sessions during my day. Before and after every client session, and every 30 mins when doing tasks like video editing. Also, 10 mins before bed and when I wake up in the morning.
@ thanks for letting me know , I got pneumonia 4 years ago through Covid but unfortunately my lungs haven’t fully recovered , I read about Buteyko method 25 years ago and I practiced long breath holds but gave up after I got double pneumonia but I’m hoping to practice the light breathing hoping it helps my sleep and breathing , and thank you very much you have gave me some hope
Should there be a difference in the time breathing in vs out?
Hey @pietbiertappertje4529, great question. So the most important thing is to focus on gently softening and slowing the breath. Ideally the out-breath will be a little bit longer than the in-breath but only if that feels good. If making the out-breath longer results in a sharper in-breath then just let the out-breath be natural. Make sense?
@thebuteykomethod yes it does. I'm using the 4 sec in 6 sec out with gentle breathing to fall (back) in sleep. That helps a lot already. Thank you for the fast answer.
I developed sleep apnea suddenly over over a year ago. And I have apnea episodes usually in my dream sleep. And I was told the reason is unstable breathing control similar to what you stated about breathing faster and then pausing. My body is overreacting to the CO2 fluctuation. I have tried this method but not religiously three times a day. How long did it take you until you started sleeping through the night? And have you tested yourself with another sleep study or a pulse oximeter to see if you desaturate in your sleep anymore? Thank you.
Does a pulse oximeter record for overnight though?
Yes. They make a wireless constant pulse oximeter. In the morning, it will sync with the app and show you a graph and all the stats. This is what I use: Wellue O2Ring Pulse Oximter, Bluetooth
Hey @Triune316, It took me a couple of months, but I noticed gradual changes in that time. My Oura ring doesn't pick up any O2 issues during the night - it says my breathing regularity is now "Optimal" 👍
Thanks for tgis realky useful advice, Neil. First heard about the Buteyko method in James Nestor's Breath book and glad to see all your videos demonstrate the lessons. Namaste!
Thank you for your kind words and support @Lagaloggie 🙏🏻
This breathing is definitely relaxing, but shallow breathing can also be associated with a stress response. How does this type of breathing differ from the shallow breathing that can come from fight or flight?
Great question, although the breath is very subtle and light, it is still slow and can be diaphragmatic (unlike stressed breathing which is fast and shallow).
So ive been doing your coherent breathing timer video 6/6 every morning and evening. Is this video somewhat the same as this technique?
It's quite different (although they can both be good for sleep). You can bring the lightness element from this practice into your coherent breathing, although you might find that you need to adjust the breathing rate. This video goes into how you can combine the 2: ruclips.net/video/MkscOWI8aNc/видео.html
Pdf
Hey @jouniheikkila4440 , you can get it here: www.thebuteykomethod.com/this-breathing-technique-transformed-my-sleep
😊 thank you do I do this before bed or can I do it in the morning we're in the middle of the night?
Hi Michele, both ideally 😃