Breathing Retraining For Adults
Congratulations On Deciding To Focus On Your Breathing!
The goal of our breathing retraining classes is that you will feel a noticeable difference in how easy it is to breathe and relax.
A breathing-retraining class is typically the beginning of a journey, an exploration of what it will take you to get from your current state of health to optimum health through attention to breathing. It is mostly of interest to people with breathing issues, including asthma, allergies, anxiousness and sleep disorders.
Healthy Breathing Habits -- taught in private sessions, in small groups at our office, and online -- is an introductory class that teaches people everything they need to know so their breathing supports their health and vitality. We've noticed that most people, if they haven't explicitly learned this information, are unwittingly not breathing as well as they could for optimum wellness -- and their breathing style can even be contributing to chronic health conditions. Expect to tire less easily, gain more energy, sleep better and reduce symptoms of many respiratory, sleep and stress-related conditions.
Here is the curriculum. The topics are presented in a different order depending on the class format.
- What is healthy breathing vs. dysfunctional breathing?
- How do you breathe? What aspects of your breathing need work?
- What is a satisfying breath?
- Many reasons to breathe through your nose instead of your mouth!
- How much do you nose-breathe vs. mouth-breathe?
- How to start nose-breathing more?
- The progression of mouth breathing to full nose-breathing, even during exercise.
- Nose-breathing at night
- Tools and techniques to help clear your nose
- Orofacial Myology -- neuromuscular-therapy exercises for the tongue and mouth if there are structural issues
- Optimal posture for breathing and life.
- Posture exercises
Anatomy of Breathing
- Primary breathing muscles.
- Secondary breathing muscles and health issues that result when they're used most.
Relaxation, The Key to Good Breathing
- Relax your mind.
- Relax your muscles.
- Relaxed breathing.
- Move at your own pace.
Good Sleep Hygiene
- Setting up your bedroom.
- Sleep positions and other night-time tips
Diaphragm Breathing: Practice breathing into your diaphragm.
Breathing Rate: Keep track of your breathing rate.
- What makes breathing irregular?/How to make it regular.
- Mini Pauses
Silent Invisible Breathing: How to calm your breathing if it's noisy.
Elements of a Breathing Retraining Program
- Who needs it? Conditions it's known to help based on clinical research.
- Dr. Konstantin Buteyko, modern breathing pioneer who took breathing retraining out of the spiritual realm of the yogis and offered a program that is "evidence-based".
- The Science Behind Breathing Retraining
- --Bohr Effect
- --Respiratory Center
- --Chronic Hidden Hyperventilation.
- --the physiology behind asthma, allergies, stress and anxiousness, coughing fits, colds, flu and sleep disturbances -- and how they are related according to Dr. Konstantin Buteyko.
- -- the primary role of hyperventilation in chronic conditions according to Dr. Konstantin Buteyko.
- --the signs of hyperventilation
- Are you hyperventilating or not?
Emotions and Breathing
- Exploration on how stress affects breathing and breathing affects stress
- Resistance to doing the exercises.
- Learn hyperventilation-reduction exercises and other tools to calm yourself and your breathing, or someone else, down quickly -- while sitting, standing or moving.
Breathing Control During Speech
Breathing Control During Exercise
"Leaking" and What To Do About It
Breathing Strategies When a Cold is Coming On/You're Feeling Unwell.
Figure Out What's Good For You Using Your Breathing: What makes your breathing rate increase and what makes it decrease?
- Dietary and lifestyle changes to improve health based on their positive effects on breathing.
Helping the Kids in Your Life Breathe Correctly.
Breathing Retraining Tools
- From the Breathslim to the PowerLung, learn the benefits of using a device.
For People with Chronic Hidden Hyperventilation:
The following material is optionally presented in live Healthy Breathing Habits classes depending on the makeup of the student body. Depending on why people are there, for some this is overkill. Classes are kept intentionally small and taught workshop-style so if only one person wants to get into this depth and is ready for it, we can accommodate that.
A major benefit of the six-week class is that students may become ready for more rigorous practices during the term of the class, and if that happens we are delighted to teach them advanced techniques.
Breathing Practice Metrics
- Taking your pulse
- Measuring how long you can easily suspend your breath.
- Putting it all together in a set.
- Recording your progress in a journal and/or online
Making Long-Term Improvement with Reduced Breathing.
- The path to health for over-breathers is reduced breathing over time.
- Extended Pause for asthmatics
- Clearing reactions
Random Reduced Breathing: Do the exercises anywhere.
Road to Mastery
- Buteyko Table of Health Zones
- Setting and planning to achieve a long-term goal
- Check in with your doctor to review medications and dosages
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If you're interested in a group class, check out the schedule for dates, times and location.
If you'd like to start out with an private assessment, sign up for a private course or have any questions, please don't hesitate to contact us by phone or e-mail.
Our courses offer an alternative approach and are not the practice of medicine, psychology, or a form of psychotherapy, nor do we offer a substitute for seeking medical or psychological advice from an appropriate professional health-care provider. We want to make the important distinction between using the Buteyko Breathing Technique, the BreathSlim Device, relaxation strategies and healthy breathing habits for health and well-being and the practice of medicine, psychology or any other licensed health-care profession.
We teach the Healthy Breathing Habits curriculum in various ways.
Weekly Class - Learn the material slowly, practicing a few elements and then building on them week by week. 5 group sessions followed by 3 individual coaching sessions.
Weekend Intensive - Learn the habits of healthy breathing and the tools we offer quickly, over a weekend. Then receive 3 individual coaching sessions.
Online - Receive guidance observing your breathing pattern, starting to breathe with your nose more, and practicing the 10 Healthy Breathing Habits -- all from the comfort of your own environment. Enrollment includes membership in a private Facebook community to raise questions and share experiences with others.
Private classes offer a lot of flexibility in time and also the design of a course that best meets your needs.
We typically start with an assessment and then design a program together with you to meet your needs.
Once a student has taken a private or group course, if he or she makes a commitment to the program, we recommend follow-up check-ins with the teacher periodically.
We offer 30-minute, 60-minute and 90-minute appointments at our office, on the phone or using an online interface.