Buteyko Asthma and Health Care in the UK

How can you tell if you breathe too deeply or not?

Hyperventilation

The term hyperventilation gives rise to a picture of someone breathing hard and fast as you would expect to see in say hysteria, or after vigorous exercise. However, the estimate is that only 10% of the population breathe within the bounds set by the World Health Organization of 8 to 12 breaths a minute, giving a tidal volume of between 3 to 4 litres.

The over breathing that Professor Buteyko identified he calls "hidden hyperventilation" since it often goes un-noticed. Normal breathing for example should take place through the nose, and simply by breathing through your mouth you are likely to be hyperventilating.

Try sitting quietly and breathing gently through your nose. Notice how the experience feels and then drop your jaw and breathe through your mouth. Immediately you become aware of how much more air is travelling in and out of your lungs.

Asthmatics are frequently mouth breathers, and often breathe enough air in a minute for three to four people! Try the test below to help gauge the extent to which you are hyperventilating.

Professor Buteyko developed a test that can measure your depth of breathing, and subsequent levels of Carbon Dioxide. This test is called a control pause.

The control pause breathing test

1. Breathe in gently for the count of two.

2. Breathe out gently for the count of three.

3. At the end of step 2, hold your breath until you feel you need to breathe again. If you manage less than 10 seconds, you have health problems. If you can hold less than 25 seconds, your health needs attention; 30-40 seconds is satisfactory; 60 seconds and above is excellent.

Other signs

There are other tell-tale signs that can indicate you are breathing too deeply. Here are a few of them:

1. At rest you can hear yourself breathing.

2. Huffing, puffing, sighing and yawning are all indications of hyperventilation.

3. Frequently having to get up and pass water in the night.

4. Waking up with a dry mouth and or a blocked nose.

5. Broken sleep with intense dreams and often waking up in the early hours.

6. Lack of energy and difficulty waking up.

7. Lack of concentration, irritability and feelings of anxiety.

8. Abnormally cold hands and feet.

If you can identify with two or more of these signs then the likelihood is that you are hyperventilating.

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