Converting from Mouth Breathing to Nose Breathing

If you are running out of breath while running you might have a bit of asthma.  Overweight people also have trouble walking fast or running and end up breathing through their mouth instead of their nose.

Converting from mouth breathing to nose breathing is the best way to reduce those big gasps of air that can trigger an asthma attack.  You must also make it a rule to convert to nose breathing before using an exercise program.

Remember that the less you think about it the more natural it will seem to breathe through your nose. Do not use decongestants before doing the exercises.  Breathing through your mouth may seem strange at first but you will get used to it.

STEPS TO NOSE BREATHING

1.  Sit up straight comfortably in a straight-backed chair

2.  Breathe out normally

3.   Close your mouth and lightly pinch your nose closed. Hold your breath.

4.   Rock your head back and forwards from a vertical position down to your knees. Continue to do this until you have to take a breath.

5.     Take that breath with your mouth closed.

The buildup of carbon dioxide from doing these exercises will have opened up your nasal passages naturally

Practicing the Control Pause

The Control Pause is your measure of success with Buteyko and is the length of time you feel comfortable before having to take the next breath.

STEPS TO PRACTICING THE CONTROL PAUSE

1.     Sit up comfortably in a chair. Breathe out normally then hold your breath in the out position.

2.     Gently pinch your nose closed with your thumb and forefinger.

3.     Measure how long you can hold your breath until the first signs of discomfort occur.

4.      Exhale

The point of this is to establish a benchmark that you will try to improve each time that you hold your breath while doing your Buteyko exercises. There is no norm to this. Some people can only hold their breath for one second while others can hold it over a minute. The idea is to only beat the length of time that you held it last time.Most people are naturally free from asthma the minute they can practice eth control pause greater than twenty seconds.

The point of this is to establish a benchmark that you will try to improve each time that you hold your breath. There is no norm to this. Some people can only hold their breath for one second while others can hold it over a minute. The idea is to only beat the length of time that you held it last time.  This can definitely help you be fitter.