BREATHE LESS FOR BETTER HEALTH
The Buteyko Method of Breathing Reconditioning
How much should we breathe? Most people in our society would probably say “the more, the better”. It seems that we are encouraged to deep breathe in an effort to get better oxygen levels in the body. However, any examination of the physiology of respiration indicates that this concept is quite misleading - even dangerous.
A Russian medical doctor and scientist, Dr Konstantin Pavlovich Buteyko, made some clinical observations and discoveries which revealed that human breathing habits seem to have strayed from what our physiology books describe as normal. What he identified as increasingly prevalent in modern society, is low level (and mostly hidden) hyperventilation, which he discovered is a major underlying cause of human illness. He further noticed that by reducing this overbreathing to more normal respiratory volume levels, that a whole range of diseases and their symptoms improved. He then developed a program for enabling patients to retrain their breathing pattern which has evolved into the Buteyko Technique.
Normal respiratory tidal volume for a healthy adult at rest is internationally recognized as 3-6 litres per minute. The most important effect of hyperventilation is hypocapnia, and it is this lowering of Carbon Dioxide levels, and the resulting imbalances caused throughout the organism, which Buteyko identified as a major problem to our health.
As a response to stress (eg. illness, fright, allergy, emotion, pain etc - some of which could be hereditary) the heart rate increases, breathing deepens and hormone production changes. It is worth noting that during most of the period of evolution of the human body, stress occurred simultaneously with physical activity for which these responses were quite appropriate. Nowadays, most of our stress occurs while our bodies are at rest - in which case the above responses become quite inappropriate. In prolonged periods of stress, deeper breathing becomes an unrecognized, unconscious and continuous habit and physiological pattern. Once the body becomes conditioned to the lower levels of CO2, the respiratory mechanism drives us to breathe more than we need to, thus keeping the levels low.
Both oxygen and carbon dioxide are needed in certain proportions to ensure normal physiological functioning. With low levels of carbon dioxide, the body’s smooth muscle tissue can go into spasm or constriction, creating problems in the sinus passages, lungs, arteries, heart, digestive system and so on (Brown, 1953; Demeter & Cordasco, 1986). CO2 is well known in its role of facilitation of oxygen splitting from the haemoglobin, as well as in ph balance in the blood and respiratory system. Buteyko also describes its role in maintaining healthy vessel tone and reducing excess mucus production. According to Buteyko, when hyperventilation is triggered to increase, the lungs of an asthma sufferer react with constriction of airways, excess mucus production and swelling, i.e. the symptoms of asthma. In fact Buteyko has written an extensive biochemical theory highlighting the role of CO2 as a regulator in the immune, cardiovascular, hormonal, digestive and neuro systems. (the most relevant part of this is accessible through the website <www.buteykoasia.com>)
In the Buteyko program, patients learn to recognize their own overbreathing pattern and how to retrain their breathing to normal levels. A range of adverse symptoms are reversed, and relief from asthma and many other conditions follows. The following benefits are typically observed:
1. Recovery of nasal breathing (applicable to all activities). This allows for effective filtration, humidification, regulation of temperature and airflow, as well as reduction of allergen entry.
2. For asthmatics, relief of acute bronchospasm through the bronchodilatory properties of CO2, leading rapidly to a reduction in the need for bronchodilators; then reconditioning of the automatic breathing pattern and avoidance of bronchospasm with continued practise and application of Buteyko’s methods.
3. Improvement in oxygenation of cells through correction of oxygen/carbon dioxide balance.
4. Reduction of excess mucus.
5. Improvements in a range of other conditions such as allergies, rhinitis, sinusitis, stress, anxiety disorders, obesity, circulation, apnea, snoring, skin disorders, CFS, hypoglycemia and emphysema.
6. Improvement in quality of sleep - less wakes, movement, noise and disturbing dreams as well as a new clarity on waking.
7. Increased energy levels and enhanced sports performance.
8. Correction of digestive malfunction (eg. reflux, constipation, flatulence).
The teaching of the technique is varied according to the individual’s age, history, condition and response. Some lifestyle modifications involving posture, nutrition, sleep and exercise are recommended to enhance the benefits of the breathing exercises. The causes of hyperventilation are addressed. Adults are taught in a different manner from children, and parents are instructed in ways to assist infants to develop good breathing habits.
The method is usually taught in small group workshops - preferably at least five sessions each of about one and a half to two hours duration. All participants are invited to have any follow-up phone or email consultations or workshop sessions as required. Most of the basic work is taught in the first five sessions, usually resulting in significant improvement in most conditions, and sufficient understanding of the technique so that few patients require much follow-up. Patients are supplied with notes and support materials during the workshops including diaries for daily recording of exercise results, pulse variations, symptoms, medication intake, reports of sleep length and quality and energy levels etc. Needless to say, changing unconscious breathing patterns requires discipline, perseverance and persistence, so the structure and feedback provided by a qualified Buteyko practitioner is the essential beginning. This service is now offered via the internet by some more experienced practitioners.
The first Australian medical research trial of the Buteyko Method for asthma commenced in December 1994 at the Mater Hospital in Brisbane - in conjunction with the Australian Association of Asthma Foundations. All 39 of the moderately severe asthmatics in the trial were found to be breathing 3-4 times the normal resting minute volume. The 19 who learned the Buteyko Technique were all able to reduce their relief medication by an average of 96% while having a decrease in their asthma symptoms (within two weeks), and at the end of three months they had reduced their preventative medication by 50%. This improvement corresponded with a significant reduction in their ‘minute volume’ ventilation, confirming Buteyko’s theory. The ‘control group’ (the other 20 participants who continued their normal medication regime and did some physiotherapy/relaxation breathing) showed no improvement. A report on this trial was published (in the December, 1998 edition) of the Medical Journal of Australia.
Since then, there have been further medical trials such as in Melbourne, Gisborne (New Zealand), Glasgow and Canada – also demonstrating consistently profound results.
Jac Vidgen has been working with the Buteyko Method since 1993. Previously based in Sydney, he did regular workshops there as well as in regional New South Wales. He was the first practitioner to introduce the method to South East Asia, and for the past 10 years, has done regular workshops in Bangkok, Manila, Hong Kong and Bali. He is now working exclusively in the Asian region – but he also offers consulations via email/Skype/phone. Many of his clients are now referred by medical doctors. He was interviewed in Sept.1999 on CNN for their morning show in Asia and his work was featured on Star World’s Focus Asia in March 2004. Jac was trained by Alexander Stalmatski, a leading protege of Dr. Buteyko’s, who first introduced the method into Australia in 1991 and was responsible for training many of the most experienced practitioners in Australia and New Zealand. Alexander is now back in Russia. For a number of years he worked in conjunction with the Hale Clinic in London. The method is now increasingly available in parts of the USA, Canada and around Europe.
Jac was a founding member of the Buteyko Institute of Breathing & Health (BIBH), the largest professional organization representing the method throughout the world, although he is now associated with another Asian-based senior colleague, Christopher Drake (www.learnbuteyko.com) and Respiratory Health Institute of New York. For more information about the method, it is recommended to visit the website mentioned earlier. There are numerous books available about Buteyko’s method eg. - ‘Every Breath You Take’ by Sydney Medical Doctor and Naturopath, Dr Paul Ameisen (Lansdowne Press - Australia); ‘Freedom from Asthma’ and ‘Freedom from Insomnia’, both by Alexander Stalmatski.
Jac Vidgen, Senior Practitioner
Buteyko Breathing Asia
Thai Mob: 08 9824 7766
Philippines Cell: 0919 635 6060
HK Mob: 9378 5185
Email: jacvid@attglobal.net
Website: http://www.buteykoasia.com