Breathe Less, Feel More: The Healing Power of Buteyko Breathing
- Gun Meskanen
- Oct 26
- 2 min read
When we breathe too fast or through our mouth, the body's stress mode is triggered. Heart rate goes up, sleep gets disturbed, and anxiety rises. The Buteyko Method teaches a simpler, gentler alternative: nasal, slower, and lighter breathing that helps the body unwind and the mind come home.
Breathing is something we do 24/7, yet many of us aren’t paying attention to how we breathe. Rapid, shallow chest breathing or habitual mouth-breathing are common in people living with stress, trauma, or anxiety in today's modern world. These patterns keep the sympathetic nervous system (our ‘fight or flight’ mode) activated. By contrast, when we breathe gently, through the nose, and engage the diaphragm, we activate the parasympathetic nervous system – the “rest, digest, restore” state. This is where healing, recovery, clarity and calm become possible.
The Buteyko Method centres on three foundational changes:
Nasal breathing: Keeping the mouth gently closed and breathing through the nose filters, warms and regulates the air, and helps maintain a balanced physiological state.
Slow, light & soundless breathing: Rather than fast, heavy, loud and upper chest breathing.
Try this:
Notice your breath: Are you breathing from your mouth or nose?
Try to breathe in & out through your nose. Keep your lips gently closed.
Notice your diaphragm: place one hand on your chest, one on your belly. As you inhale, the hand on your belly should rise; chest-hand stays almost still.
Try this simple exercise (4 minutes): inhale gently through the nose for ~4 seconds, exhale gently through the nose for ~6 seconds. Keep it light, quiet, and relaxed. If 4/6 is too fast, start with 3/3 and slowly increase.
In time, you’ll likely notice better sleep, calmer mind, steadier energy, and less reactivity.
Breathing matters no matter the age
At Holistic Therapy & Counselling, I integrate Buteyko principles into therapy to support clients in reconnecting with their body’s natural rhythm and inner calm.
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