A team of researchers led by Dr Adelola from the Department of Otolaryngology at Limerick University Hospital in Ireland, investigated the effectiveness of the Buteyko Method – the Buteyko breathing technique – on the nasal symptoms of patients with asthma.(1)
The patients were surveyed three months after undergoing a breathing retraining program. The symptoms evaluated were: nasal congestion or stuffiness, poor sense of smell, snoring, nasal blockage or obstruction, trouble breathing through the nose, trouble sleeping, having to breathe through the mouth, unable to get enough air through the nose during exercise or exertion and feeling panic that one cannot get enough air through the nose.
The researchers found a 71% reduction of rhinitis symptoms at the three month follow up.
- To begin to reduce rhinitis/stuffy nose symptoms, first become aware of how much mouth-breathing you are doing.
- Now try to reduce it: breathe through your nose whenever it is comfortable to do so – simply by being aware and ‘checking in’ and giving it a try.(The more you mouth-breathe, the heavier you breathe, the more the nasal tissues swell.)
- Slow your walking down to a pace where you are comfortable to nose-breathe.(2)
- If you find nose-breathing uncomfortable to keep up, aim for just a 1-5% increase in total nose-breathing time each day. (2)
You will be surprised at the difference this can make.
By Tess Graham
1) ‘Role of Buteyko breathing technique in asthmatics with nasal symptoms’, Adelola O.A., Oosthuiven J.C., Fenton J.E. Clinical Otolaryngology.2013, April;38(2):190-191
2) ‘Relief from Snoring and Sleep Apnoea’ , Tess Graham 2012 (Penguin)