Buteyko Breathing Method: Nasal Breathing Exercises for Respiratory Health

DEEP BREATHING EXERCISES

Buteyko Breathing: Light, Nasal Breathing Method

The breath training technique developed for asthma and respiratory health.

Last updated: January 20, 2026 • Reviewed by Resonance Editorial Review Team

Technique overview

What it is

The Buteyko method trains you to breathe less—not more. By taking lighter, quieter, nasal breaths, you allow carbon dioxide (CO₂) levels to normalize. Buteyko theory proposes that chronic over-breathing (hyperventilation) depletes CO₂, which actually makes it harder for oxygen to reach your tissues (the Bohr effect). The timing is 3 seconds in, 3 seconds out, with a 3-second pause.

The Control Pause

The Control Pause (CP) is a key Buteyko concept: after a normal exhale, time how long you can comfortably hold before your first urge to breathe. A CP under 20 seconds suggests over-breathing tendencies; 40+ seconds indicates good CO₂ tolerance. The goal of Buteyko practice is to gradually increase your CP through reduced breathing exercises.

Benefits

Studies show Buteyko training can reduce asthma symptoms and medication use, though it doesn't improve lung function measurements. The method emphasizes nasal breathing, which filters, warms, and humidifies air while producing nitric oxide. Many practitioners report better sleep, reduced anxiety, and improved exercise tolerance.

When to use

For people with asthma, chronic over-breathing, mouth breathing habits, or sleep-disordered breathing. Also useful for athletes wanting to improve breath efficiency. Practice throughout the day—Buteyko is as much a lifestyle change as a technique.

Important disclaimer

The Buteyko method is NOT a replacement for medical treatment. If you have asthma or respiratory conditions, continue your prescribed medications and consult your doctor before starting Buteyko training. Never discontinue medication without medical supervision.

Buteyko vs Deep Breathing

Buteyko and traditional deep breathing exercises represent opposite approaches. Deep breathing (like 4-7-8 or belly breathing) emphasizes full, slow breaths to activate the relaxation response—great for acute stress relief. Buteyko, conversely, teaches lighter, reduced breathing to normalize carbon dioxide levels over time. Deep breathing says 'breathe more, breathe slower.' Buteyko says 'breathe less, breathe lighter.' Both have evidence behind them. Use deep breathing for immediate calm; use Buteyko if you're working on chronic over-breathing patterns, asthma management, or building long-term CO₂ tolerance.

Benefit

Nasal breathing habit

Buteyko strongly emphasizes nose breathing, which filters air, produces nitric oxide, and improves oxygen uptake.

Benefit

CO₂ tolerance training

The method gradually increases your tolerance to carbon dioxide, which may reduce hyperventilation patterns.

Benefit

Asthma symptom support

Multiple studies show reduced asthma symptoms and reliever medication use with regular Buteyko practice.

Step-by-step

How to practice

Structured walkthrough pulled from the editorial brief.

Total time: 10–20 minutes
Difficulty: moderate
Tools: Comfortable seated position, Timer for Control Pause measurement, On-screen visualizer (optional)

1
Sit upright
Sit comfortably with good posture. Close your mouth—all breathing through the nose.
30 seconds
2
Observe your breathing
Without changing anything, notice your natural breath pattern. Is it visible? Audible? Fast or slow?
1 minute
3
Measure Control Pause
After a normal exhale, pinch your nose and time until you feel the first distinct urge to breathe. Note your CP time. Don't force it—stop at the first urge.
20-60 seconds
4
Practice reduced breathing
Breathe lightly through your nose: 3 seconds in, 3 seconds out, 3-second pause. Keep breaths barely visible. Accept a slight sensation of air hunger—this is normal.
5-10 minutes
5
Re-measure Control Pause
After reduced breathing practice, measure your CP again. It should be slightly higher than before.
20-60 seconds
6
Return to normal
Continue breathing lightly through your nose. Carry this calm, reduced breathing pattern into your day.
1 minute

Use cases

Where it fits

Situations where this breathing cadence excels.

Asthma management

Supplement your prescribed treatment with Buteyko to potentially reduce symptoms and reliever medication use.

2-3 sessions daily, 10-15 minutes each

Mouth breathing correction

Retrain yourself to breathe through your nose day and night.

Constant awareness + dedicated practice

Athletic breathing

Improve breath efficiency during exercise through nasal breathing training.

Pre-exercise reduced breathing + nasal breathing during low-intensity training

Suggested frequency

2-3 sessions daily, 10-20 minutes each. Nasal breathing should be practiced 24/7.

Practice notes

Keep it gentle

Helpful reminders so the pattern stays sustainable day after day.

Always breathe through your nose
Nasal breathing is fundamental to Buteyko. If you mouth-breathe at night, consider mouth tape (consult your doctor first).
Light is right
Breaths should be quiet and small—you should barely see your chest or belly move. No big, deep breaths.
Feel slight air hunger
A gentle sense of 'wanting more air' is normal and desired during practice. If it becomes uncomfortable, ease up.

FAQ

Common questions

Evidence-backed answers we hear from practitioners most often.

Does Buteyko breathing cure asthma?

No. Buteyko does not cure asthma or improve measured lung function. However, multiple randomized controlled trials show it can reduce asthma symptoms, improve quality of life, and decrease reliever (rescue inhaler) use. It should be used alongside—not instead of—medical treatment. Always follow your doctor's guidance.

What is the Control Pause?

The Control Pause (CP) measures your tolerance to carbon dioxide. After a normal exhale (not forced), time how long until you feel the first definite urge to breathe. A healthy CP is 40+ seconds; under 20 suggests over-breathing patterns. Buteyko practice aims to gradually increase your CP. Always stop at the first urge—this isn't a breath-holding competition.

How is Buteyko different from deep breathing?

They're opposites. Most relaxation techniques teach deep, slow breathing to calm down. Buteyko teaches light, reduced breathing to normalize CO₂ levels. Buteyko practitioners argue that chronic over-breathing (even 'deep' breathing) can perpetuate respiratory issues. Both approaches have evidence; they serve different purposes.

Can Buteyko help with anxiety?

Possibly. Hyperventilation (over-breathing) is both a symptom and cause of anxiety symptoms. By training reduced breathing patterns, some people experience less anxiety. However, research on Buteyko specifically for anxiety is limited. Other breathing techniques like box breathing or 4-7-8 have more evidence for acute anxiety relief.

Is it safe to tape my mouth at night?

Mouth taping is a Buteyko practice to encourage nasal breathing during sleep. It's generally safe for healthy adults, but consult your doctor first—especially if you have nasal obstruction, sleep apnea, or breathing difficulties. Use medical-grade tape designed for skin, and start with just a few hours while awake to test tolerance.

How long does it take to see results?

Most people notice some changes within 1-2 weeks of consistent practice (2-3 sessions daily). Significant improvements in Control Pause and symptom reduction typically take 4-8 weeks. Buteyko is a skill that develops gradually—rushing or straining is counterproductive.

Research & safety

What evidence says

Peer-reviewed highlights and guardrails pulled from the content brief.

Study highlights

Safety notes

NOT a replacement for asthma medication or medical treatment.
If you have asthma or respiratory conditions, consult your doctor before starting.
Never discontinue prescribed medications without medical supervision.
Stop if you feel significant discomfort, dizziness, or breathing difficulty.
The 'air hunger' sensation should be mild—if it's distressing, you're pushing too hard.