Summary
This episode of Find Your Daily Calm features a guided Buteyko reduced breathing exercise led by Dr. Charles Edward Florendo, Southeast Asia's first and only physician certified in the Buteyko breathing method. The host introduces the Buteyko technique as a therapeutic method that uses breath retention exercises to control the speed and volume of breathing, helping manage asthma, anxiety, panic, allergies, and even promoting weight loss. Dr. Florendo walks listeners through a progressive body relaxation exercise, starting from the top of the head and moving down to the toes, while simultaneously reducing breathing volume. He instructs listeners to keep their mouth closed, breathe quietly through the nose, and embrace the feeling of air hunger rather than taking deep breaths. The exercise emphasizes diaphragmatic breathing over chest breathing, and listeners are guided to reduce their inhalation by 20%. The session concludes with an explanation that the air hunger sensation signals rising carbon dioxide levels, which opens blood vessels and improves oxygen delivery to cells. Dr. Florendo notes that successful completion should leave listeners feeling more relaxed with more open airways, while warning that dizziness or palpitations may indicate improper technique.
Key Points
- Buteyko breathing uses breath retention and reduced volume breathing to control the speed and volume of air intake
- Keep mouth closed and lips sealed throughout the entire practice to maintain nasal breathing
- Focus on diaphragmatic (horizontal) breathing — the chest should not move during inhalation
- Embrace the sensation of air hunger rather than catching your breath with a deep inhale
- Reduce inhalation by approximately 20% to create a mild, tolerable air deficit
- Rising carbon dioxide from reduced breathing opens blood vessels and improves oxygen delivery to cells
- The technique can help manage asthma, anxiety, panic attacks, and allergies
- If dizziness, numbness, or palpitations occur, the exercise may have been performed incorrectly
Key Moments
Guided reduced breathing exercise with body relaxation
Dr. Charles Edward Florendo, Southeast Asia's first physician certified in Buteyko, guides a reduced breathing activity that progressively relaxes the body from head to toes while decreasing air intake.
"In this activity, I will guide you to relax your body starting from your head all the way down to your toes. While relaxing your body, your breathing will progressively relax and you will take in less air. This will result in a slight feeling of air hunger. Do not catch your breath but instead focus on relaxing your body and reducing your breathing."
Air hunger signals improved blood flow and oxygenation
Dr. Florendo explains that the sensation of air hunger during reduced breathing is a sign of blood vessels opening up and oxygen being delivered more thoroughly to body cells, and instructs keeping the chest still while breathing.
"Your breathing is becoming softer. You may start to feel a sense of air hunger. Resist the temptation to take in a deep breath. Do not catch your breath. Instead, focus on relaxing. The sense of air hunger is a sign that your blood vessels are opening up and your oxygen is being delivered to your body cells more thoroughly."
Reduce breathing by 20% to raise CO2 and open airways
The exercise instructs reducing inhalation by 20 percent, explaining that the resulting air hunger signals rising carbon dioxide which opens blood vessels and releases more oxygen to body organs and airways.
"Reduce your breathing by 20%. Taking in just slightly less air than you usually do. Yes, reduce your inhalation by 20%. You're taking in just a little bit less air than you usually do. Feel the air hunger. Focus on relaxing. Do not catch your breath."
