Buteyko Method
Gentle breath holds to clear nasal passages and reduce anxiety. Breathe through your nose only.
Breathe → Hold (tap to release) → Recover
Why it works
The Science of the Buteyko Method
The Buteyko method is based on the principle that many people chronically over-breathe, which lowers CO&sub2; levels and can trigger anxiety, nasal congestion, and poor sleep.
Gentle breath holds increase CO&sub2; tolerance, which improves the body’s ability to deliver oxygen to tissues (the Bohr effect). This is why nasal passages often clear after a few rounds — the body relaxes smooth muscle in response to normalised CO&sub2;.
Clinical trials have shown Buteyko breathing can reduce asthma symptoms and medication use. The technique also activates the parasympathetic nervous system, reducing anxiety and promoting calm.
Research: Bruton & Lewith (2005), Respiratory Medicine; Cowie et al. (2008), NZMA