Breathing Retraining

SCIENCE AND EVIDENCE BASED | ADDRESSES UNDERLYING CAUSES | NATURAL, SAFE, EFFECTIVE |  
BENEFITS WITHIN DAYS / HOURS
YOUR BREATHING MATTERS
Learn about Breathing Retraining, BreatheAbility & Buteyko Method

What is breathing retraining?

Breathing retraining is a simple step-by-step process of identifying incorrect breathing ways and habits and then replacing them with the correct ones. It is a simple, natural, common sense practice that you can blend into your usual day. This normal ‘functional’ breathing supports healthy airways and correct function of all body systems.

YOU LEARN TO BREATHE:

  • at the correct rate, rhythm, and volume through the nose when at rest, during activity, when under stress, and during sleep

  • with the correct use of the diaphragm

  • with efficiency, comfort and control during speech, physical exercise and sport

  • to reset and maintain the correct levels of oxygen (O2) and carbon dioxide (CO2) in the lungs, blood and tissues.

Physiological normal breathing is satisfying, silent, through the nose, very gentle, and almost invisible.

If you can learn to breathe like that, to have that as your baseline, ‘every day' (daytime) breathing pattern, then it is unlikely that you will snore chronically, have a chronic cough, a constantly clogged nose, struggle to breathe comfortably or feel constantly anxious and panicky.

EVIDENCE - Does breathing retraining work?

CAN YOU NORMALISE YOUR BREATHING?

In a clinical trial of the Buteyko Method for asthma, initial Minute Volume (number of litres breathed per minute) was high and similar in both the Buteyko group and the Control group. At re-assessment at three months, Minute Volume was significantly lower in the Buteyko group than in the Control group. (P=0.004). The reduction in Minute Volume in the Buteyko group, correlated with the relative reduction in their need for bronchodilator medication.
‘Buteyko breathing techniques in asthma: a controlled trial’.  Bowler SD et al. MJA. 1998; 169: 575–578.

THE DEEP BREATHING MYTH

Many people get so confused about breathing, with all the different styles, methods, and breathing gurus out there. If you want your body to function properly, there is only one way to breathe. And that is, to breathe correctly – with physiologically normal breathing. That is the aim of breathing retraining.

This can be very different to the breathing exercises taught in hospital wards, Pilates, yoga, martial arts, Wim Hof method, singing and fitness classes or when using a breathing-exercise gadget. These may have as a goal the achievement of some beneficial or “special effect” such as clearing mucus from the base of your lungs or stimulating the immune system, but they are not teaching the restoration of functional, physiological normal breathing. 

How different from the western world’s ‘deep breathing’ mantra are the words of the Chinese philosopher, Lao Tzu (circa 400BC) 

“The perfect man breathes as if he is not breathing”
Breathing in large ‘deep’ breaths and pushing your abdomen outwards to completely fill your lungs is NOT physiological normal breathing. Fully exhaling to empty your lungs is NOT normal breathing and is NOT healthy.
DAYTIME VS NIGHT-TIME BREATHING

Practicing correct breathing as you go about your day, resets the ‘drive to breathe’ centre in your brain (medulla) , to deliver quieter, softer, more regular breathing at night. Often reported on the first night! Comprehensive breathing retraining as in the BreatheAbility approach, aims to make better breathing automatic, carrying over during sleep and NOT relying on ‘aids’ to keep your mouth closed.

This is a retraining or reconditioning process that is supported by science and research, and the first adaptations are commonly seen within the first 24 hours. The benefits may be immediate, and many people comment that they have had their best sleep in decades within just a few days of starting this process.
BENEFITS OF BREATHING RETRAINING

Our historic clinical data (1)  show over 90% of people report at least some relief of symptoms within 1-5 days of commencing our breathing retraining program, such as: 
  • better sleep, less anxiety, and a greater sense of calm
  • less or no nasal congestion (often within minutes)
  • ability to breathe comfortably through the nose
  • less or no snoring
  • significant reduction in asthma symptoms
  • improved concentration, more energy, increased capacity for exercise.
(1)  Clinical data - Graham T.  Breathing Training Centre, Canberra, Australia 1993-2016 for people who had undertaken the in-person breathing retraining program.
IMPORTANT NOTE:  Participation in a breathing retraining program is not intended to be, and should not be relied on, as a substitute for professional medical advice, diagnosis or treatment.  You are encouraged to discuss your participation in a breathing retraining course with your doctor. 
You should always have your doctor’s approval before stopping or modifying any prescribed treatment. 

BreatheAbility and Buteyko Method

BreatheAbility breathing retraining was developed by Tess Graham, from the foundation principles and practices established by Professor Konstantin Buteyko of Moscow in the 1950s. Tess did advanced training with Professor Buteyko and is one of only a few Western practitioners to whom he awarded the Diploma of Buteyko Method of Breathing Retraining. She was a member of the research team and taught the Buteyko Method for the Western world’s first clinical trial of the Buteyko Method for asthma. (Brisbane 1994; published MJA 1998)

From her training in the Buteyko Method in the 1990s, Tess has developed upon its basis, a method of application of breathing techniques and retraining that is simple, step-by-step, comfortable, effective and do-able for anxious, busy, and stressed people (the BreatheAbility approach). With this style of breathing retraining, practice can be formal practice sessions, but it can also be what you are doing informally as you blend the awareness and training into your everyday activities.  That makes it easy for busy people. The aim is to avoid any stress or discomfort in training and have lasting results.

Tess Graham has now delivered breathing retraining for three decades, to more than 6000 people, ranging from the bed-ridden to Olympic gold medallists, with extraordinary and consistent success.

BREATHEABILITY – 9 HABITS OF HEALTHY BREATHING

In the BreatheAbility® breathing retraining programs, you are trained in the 9 Habits of Healthy Breathing, in a step-by-step fashion.

How breathing retraining helps

SCIENCE AND EVIDENCE BASED | ADDRESSES UNDERLYING CAUSES | NATURAL, SAFE, EFFECTIVE | BENEFITS WITHIN DAYS / HOURS

What conditions can breathing retraining help with?
Breathing retraining may help with any condition where a dysfunctional breathing pattern is present. For these conditions below, dysfunctional breathing is characteristic and known that it may contribute to, aggravate and/or perpetuate the symptoms.
  • asthma, rhinitis, sinusitis, chronic mouth breathing
  • chronic cough and bronchitis, emphysema, COPD
  • anxiety, panic attacks, PTSD, insomnia
  • snoring, sleep apnoea
  •  reduced exercise capacity.
As breathing retraining improves oxygen delivery and uptake to every organ of the body, it can also improve general health and wellbeing.

Ready To Take Action?

Self-Help Breathing Resources

  • $145

Breathe Away Online Breathing Course

  • Course
  • 16 Lessons
  • 90-day access

The BreatheAway course is the online version of the breathing retraining programs that Tess Graham has delivered to over 6000 people since 1993.
Buy nowLearn more

Books - Breathing retraining resources

Start now to improve this fundamental component of health, wellbeing and refreshing sleep

Relief from Anxiety and Panic

A 9-day program to take control of your physiology and regain calm, focus and ease – by learning to breathe the way calm people do.
Easy-to-follow | Step-by-step guidance. Includes info on ALL common breathing-related conditions.

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Snoring and Sleep Apnoea

A step-by-step guide to restful sleep and better health through changing the way you breathe. The aim is to establish quiet, gentle, slow breathing - awake and asleep.
Easy-to-follow | Step-by-step guidance. Includes info on ALL common breathing-related conditions.

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