Buteyko Breathing: Breath Hold vs Control Pause
- 13 hours ago
- 3 min read
Many people beginning their breathing journey assume that a breath hold and a Control Pause are the same thing. After all, both involve holding your breath. However, they serve very different purposes, and understanding the difference can help you get the most from your breathing practice.
As a Certified Buteyko Breathing Instructor, one of the most common questions I'm asked is, "How long should I be able to hold my breath?" The answer depends on what you're trying to measure.
A Breath Hold is a Training Exercise
A breath hold is exactly what it sounds like—intentionally holding your breath for a period of time. In the Buteyko Method, breath holds are used as an exercise to gently improve your tolerance to carbon dioxide (CO₂), encourage calmer breathing, and help retrain dysfunctional breathing patterns.
Breath-holding ability can be influenced by many factors, including determination, previous experience, lung volume, and relaxation. This means that two people with similar breathing habits may have very different maximum breath-hold times. A longer breath hold does not necessarily mean healthier breathing.
A Control Pause is a Breathing Assessment
The Control Pause (CP) is not about seeing how long you can hold your breath. Instead, it measures how long you can comfortably pause your breathing after a normal exhalation until you feel the first natural urge to breathe. It is a simple way to assess your everyday breathing efficiency and your body's tolerance to carbon dioxide.
The key word is comfortable.
A correctly measured Control Pause should end at the first natural desire to breathe. When you resume breathing, it should feel calm and effortless through your nose. If you need to gasp or take a deep breath afterwards, you've held it for too long and the result won't accurately reflect your breathing.
Why Carbon Dioxide Matters
Many people believe oxygen is the main driver of breathing, but it's actually the build-up of carbon dioxide that tells your brain it's time to take your next breath. Learning to tolerate healthy levels of CO₂ helps promote calmer, slower, more efficient and functional breathing.
When we overbreathe—often during stress or anxiety—we become more sensitive to carbon dioxide. This can contribute to symptoms such as breathlessness, anxiety, poor sleep, fatigue, and reduced exercise tolerance. Improving breathing habits may gradually improve your Control Pause over time.
It's About Progress, Not Perfection
Many people become focused on achieving a higher Control Pause score. While it can be a useful way to monitor progress, the goal isn't to force yourself to hold your breath longer.
Instead, focus on developing healthy breathing habits:
Breathe through your nose whenever possible.
Keep your breathing light, quiet, and relaxed.
Slow your breathing naturally rather than forcing it.
Practise your breathing exercises consistently.
As your nervous system becomes calmer and your breathing becomes more efficient, your Control Pause often improves naturally.
The Bottom Line
A breath hold is a training exercise. A Control Pause is a measurement.
Knowing the difference helps you use each technique correctly and provides a more accurate picture of your breathing health. Rather than chasing longer breath holds, aim for calm, quiet, functional breathing every day. Small, consistent improvements can make a meaningful difference to your physical health, emotional wellbeing, sleep quality, and resilience to stress.
If you'd like to learn how Buteyko Breathing can help with anxiety, stress, sleep, asthma, dysfunctional breathing, or overall wellbeing, I'd be happy to support you. Together, we can assess your breathing patterns and develop practical strategies to help you breathe more efficiently and feel your best.
GUN MESKANEN HOPKINS
ACCREDITED MENTAL HEALTH SOCIAL WORKER
Certified Evidence-Based EFT and BUTEYKO BREATHING PRACTITIONER
(Medicare refund available)
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