Summary
Host Ed Jones of The Holistic Navigator introduces Buteyko breathing to listeners, sharing his personal journey with the technique over several years of working with a Buteyko practitioner. He explains that Dr. Buteyko, a Russian physician, discovered that chronic over-breathing depletes carbon dioxide levels, which paradoxically reduces oxygen delivery to cells via the Bohr effect. Ed challenges the common advice to take big, deep chest breaths, arguing this actually triggers hyperventilation and sympathetic nervous system activation. The episode covers the core principles of Buteyko breathing: nasal breathing at all times, diaphragmatic (horizontal) breathing instead of chest (vertical) breathing, and learning to be comfortable with air hunger. Ed draws a parallel between intermittent fasting and what he calls "intermittent air hunger," suggesting both trigger beneficial rebalancing in the body. He also references Wim Hof and his own practice of doing 40 pushups on a single breath. Ed strongly recommends mouth taping at night using NexCare tape, claiming it dramatically improves sleep quality, reduces tooth decay, and may help people with mild sleep apnea avoid CPAP machines. The goal breathing rate is 6-10 breaths per minute, down from the typical 12-20. He directs listeners to breathingcenter.com for further resources.
Key Points
- Carbon dioxide is essential for oxygen delivery to cells via the Bohr effect — more breathing does not mean more oxygen
- Nasal breathing should be practiced at all times; mouth breathing triggers sympathetic nervous system activation
- Diaphragmatic (horizontal) breathing is preferred over chest (vertical) breathing for better air intake
- Mouth taping at night with NexCare tape improves sleep quality, reduces dry mouth, and may prevent mild sleep apnea
- Target breathing rate is 6-10 breaths per minute, down from the typical 12-20
- Learning to be comfortable with air hunger is key to the Buteyko method — similar to intermittent fasting for food
- Buteyko breathing can help with asthma, allergies, sinus issues, hypertension, and many other conditions
- Nose breathing during exercise is challenging but beneficial for long-term respiratory health
Key Moments
Carbon dioxide enables hemoglobin to release oxygen via the Bohr effect
Ed Jones explains that mouth breathing and deep chest breathing cause hyperventilation which raises oxygen but depletes carbon dioxide, and without adequate CO2, hemoglobin cannot release oxygen into cells -- a mechanism known as the Bohr effect.
"when you start breathing deeply in your chest, you start hyperventilating. When you start and when you continue breathing through your mouth, you're hyperventilating. What does that mean? That means you are raising the level of oxygen, but at the same time decreasing the level of carbon dioxide. Well, carbon dioxide has some very interesting purposes. It actually allows the hemoglobin to"
Mouth taping with NexCare tape for deeper sleep
Ed Jones recommends taping the mouth shut every night using NexCare tape to prevent mouth breathing during sleep, explaining that this relaxes the nervous system, enables deeper sleep, reduces tooth decay from dry mouth, and may help people avoid expensive CPAP machines.
"It makes it think that there's some alarm going on that you need to address. Well, we live in that state 24-7, so that's not, of course, conducive to our emotional or physical health. Now, before I move on, the one huge tip that I started embracing probably five years ago about this mouth breathing is taping my mouth shut every single night."
Target 6 to 10 breaths per minute for optimal health
Ed Jones explains that most people breathe 12 to 20 breaths per minute but the goal with Buteyko breathing is to slow down to 6 to 10 breaths per minute, which leads to better health and greater emotional peace.
"The slower you breathe, the healthier you will become and the more peaceful your life will be. So what is the goal? The goal is six to 10 breaths per minute, not 12 to 20."
