Buteyko pain sutras
Most present instructors of yoga, fitness, and mindfulness tell you "take a deep breath" – to increase oxygen. But ancient yoga and tantra texts did the opposite and emphasized refining and minimizing the breath. The Buteyko Method does that also, and explains the crucial role of carbon dioxide (CO2) in handling pain and developing relaxation and health. This method was developed by Dr. Konstantin Buteyko, an esteemed Russian physiologist.
Carbon dioxide plays a fundamental role in handling pain. CO2 levels in the body have a significant impact on various physiological processes, including pain perception and management.
By maintaining balanced CO2 levels through conscious breathing techniques, you can enhance oxygen delivery, promote healing, and modulate pain sensations. Ultimately aiding in the management of physical discomfort.
Carbon dioxide is not merely a waste product, but a vital regulator of bodily functions. Adequate levels of CO2 in the blood are essential for optimal oxygen delivery to tissues, as CO2 helps to regulate the release of oxygen from red blood cells.
When CO2 levels are balanced, the Bohr effect occurs, facilitating the release of oxygen in areas where it is needed the most, including areas experiencing pain or inflammation.
Furthermore, CO2 acts as a natural analgesic, helping to modulate pain sensations. In the presence of sufficient CO2, blood vessels dilate, enhancing blood flow to tissues, and promoting healing. It also plays a role in reducing nerve sensitivity, decreasing the perception of pain.
Shallow and rapid breathing, commonly observed in individuals experiencing pain, leads to a decrease in CO2 levels. This state of hyperventilation reduces blood flow, constricts blood vessels, and increases nerve excitability, intensifying pain sensations.
To handle pain effectively, realize the importance of breathing retraining to restore proper CO2 levels. By practicing reduced breathing and maintaining a slightly increased level of CO2 in the blood, you improve oxygen delivery to tissues, alleviate inflammation, and reduce pain sensitivity.
The training mainly involves gentle, nasal breathing with an emphasis on small, short inhalations, then calm, relaxed, long exhalations, followed by long pauses without breath. That allows for optimal CO2 retention.
If done right, this way of conscious breathing not only reduces the impact of pain, but also cultivates a mindful, calm and steady state of being.
Always breathe through your nose, honoring its inherent wisdom. Nasal breathing filters, warms, and humidifies the air, making it more suitable for your body's delicate systems. It also stimulates the production of nitric oxide, a powerful molecule that helps regulate blood flow and reduce pain. Practice the art of nasal breathing, embracing its therapeutic benefits and harnessing its capacity to alleviate physical discomfort.
RB's experience:
Of course there's way more to say about the Buteyko method than in the above sutras. Several Buteyko teaching styles exist. The somewhat tough Russian ones: for all kinds of physical challenges. And the softer Western ones: mainly for asthma. I personally prefer the first approach. I got trained that way when I was getting a severe flu. My flus used to last from 3 to 6 weeks. But this time all symptoms were gone in 3 days.
It's not that easy to learn the method from written materials. You really need to learn the steps from a good instructor or app. And then practise a lot.
After much of reading and experimenting, I recommend the following:
App: Buteyko Pro – developed by Eduard Reuvers, who's also into mindfulness & Reiki. This handy app has clear instructions and many training levels.
Brilliantly illustrated book: Living without asthma - The Buteyko method, by dr. Andrey Novozhilov.
But as always: your mileage may vary.