What Buteyko is and is not
It is a system for reducing chronic over-breathing through nasal-only, gentle breathing and short breath holds. It is not a replacement for inhalers, especially preventers (steroids).
The control pause test
After a normal exhale, hold your breath until you feel the first definite urge to breathe in. The seconds you can hold is your control pause (CP). Under 20 indicates over-breathing; 25–40 is normal; 40+ is excellent.
Safety notes
Do not practise during an active asthma attack. Keep using your reliever as prescribed. If your CP drops or symptoms worsen, stop and consult your clinician.
The starter exercise
Three rounds: normal nasal breathing for 2 minutes, then a CP, then 3 minutes of slightly reduced breathing (just less than your natural depth). Twice daily.
When to expect change
Most studies show 4–8 weeks for measurable reduction in reliever use. Do not stop preventer medication without medical advice.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/asthma](/breathing-for/asthma).