The Buteyko control Pause breathing test

Dr. Buteyko developed a test to measure depth of breathing and consequent retention of carbon dioxide, resultant oxygenation and health. He named it the ‘Control Pause‘ breathing test. Get yourself a clock or stop-watch & try for yourself:

  1. Sitting down, close your mouth and breathe normally through the nose for  30 seconds
  2. Take a normal breath in through your nose
  3. Allow a normal breath out through your nose
  4. Gently close your nose with thumb & forefinger and start to count the seconds on the clock
  5. When you first feel the need to breathe, release the nose and take a breath through the nose
  6. Remember to keep your mouth closed throughout

The number of seconds that elapsed is your Control Pause. Less than 10 seconds, and you have health problems. Less than 25, your health needs attention. 30-40 seconds is satisfactory, while 60+ seconds is excellent.

The Buteyko control pause breathing test

Here are some more  tests based on breathing out, then timing (thanks to conscious breathing.com for the summary)


Exercise 2 – hold your breath while walking

 

 

  • Step 1 Sit down in an upright position, with your back straight, and relax for a few minutes.
  • Step 2 Stand up and take a small breath in and a small breath out in a calm way through your nose (approx. 2-3 seconds on inhalation and approx. 2-3 seconds on exhalation).
  • Step 3 Pinch your nose after the exhalation is finished and hold your breath and start walking while counting the number of steps you take.
  • Step 4 When you are not able to hold your breath any longer, let go of your nose, inhale and exhale calmly through your nose and note how many steps you took. Try to wind down by breathing calmly as soon as possible.

 

Health status Hold breath sitting Hold breath walking
No symptoms, optimum health 60 seconds 120+ steps
Very good health, most symptoms are completely gone 40 seconds 80-100 steps
Good health, symptoms present when exposed to a trigger 30 seconds 60-80 steps
Symptoms are often present 20 seconds 40-60 steps
Many different symptoms always present 10 seconds 20-40 steps
Medications, diseases, very heavy breathing 3-5 seconds 10-20 steps
Dead 0 seconds 0 steps

I chat  more about breathing and CO2 here