Reduced volume breathing

Reduced volume breathing, also known as reduced breathing or gentle breathing, is a technique aimed at decreasing the overall volume of air intake to improve breathing efficiency and health. This method is associated with the Buteyko breathing method, which focuses on breathing through the nose, reducing the breathing rate, and promoting light, relaxed breaths.  

Reducing your breathing volume can be beneficial for anyone with anxiety, poor sleep, long COVID, COPD and asthma, it is also helps improve athletic performance, cognitive function, focus and concentration. 

What is Reduced Volume Breathing?

Reduced volume breathing involves consciously reducing the amount of air you breathe in and out to a more controlled and gentle level. The technique emphasizes:

Nasal Breathing: Breathing through the nose rather than the mouth.

Shallow Breaths: Taking smaller, more controlled breaths rather than deep inhalations.

Slow Breathing Rate: Reducing the number of breaths per minute.

Relaxation: Ensuring that the breathing process is relaxed and calm.

How is reduced volume breathing helpful?

1. Improves Oxygenation: By breathing less, you can improve your body’s oxygen utilization. This might seem counterintuitive, but reduced breathing can help maintain optimal carbon dioxide levels in the blood, which is essential for oxygen release from haemoglobin to tissues.

2. Enhances CO2 Tolerance: Regular practice can increase the body’s tolerance to carbon dioxide, which can help reduce symptoms of hyperventilation and improve overall respiratory efficiency.   

3. Reduces Stress and Anxiety: Gentle, controlled breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress levels.

4. Improves Asthma Symptoms: Many asthma patients report fewer symptoms and reduced reliance on medication with regular practice of reduced volume breathing

5. Enhances Physical Performance: By improving breathing efficiency and CO2 tolerance, athletes and individuals can enhance endurance and performance.

How Often Should You Practice?

Daily Practice: Aim for at least 10-20 minutes of focused practice each day. This can be divided into smaller sessions (e.g., 5 minutes, four times a day) or a single, longer session.

Incorporate into Daily Activities: Practice reduced volume breathing while performing daily activities, such as walking, reading, or working, to make it a habitual part of your routine.

Before Sleep: Practicing before bedtime can help promote relaxation and improve sleep quality.

Tips for Practicing breathing exercises

1. Find a Quiet Space: Start in a quiet, comfortable environment to focus on your breathing.

2. Sit or Lie Down Comfortably: Maintain a relaxed posture, whether sitting or lying down

3. Close Your Mouth: Breathe gently through your nose.

4. Focus on Exhalation: Pay attention to making your exhalations long and gentle.

5. Monitor Your Breathing: Aim to breathe lightly and quietly, reducing the volume of each breath.

Regular breathing practice can significantly benefit overall health and well-being, particularly for individuals with respiratory issues or those seeking to reduce stress and improve their breathing efficiency.

If you are interesting is understanding more about reduced volume breathing book an appointment with one of our Buteyko Breathing practitioners and start working on improving your health and wellbeing with the power of breath work.

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