Practice the “Control Pause” breathing technique to train the body to breathe in line with its metabolic needs.

The “Control Pause” breathing practice is a diagnostic tool to gauge general respiratory health and breathing progress. It is one of the simplest Buteyko breathing techniques, a style of breath restriction also known as hypoventilation, or hypoxic training. For most of us, breathing better means breathing less. There are huge benefits as it helps train the body to do more with less, so you will have more energy and can do more. Slower, longer exhales mean higher carbon dioxide levels. With that bonus carbon dioxide, we gain a higher aerobic endurance.

This practice is extremely effective for those plagued by chronic respiratory illnesses that surgery or medical therapy can’t fix. If you’re stressed, inflamed, congested, and struggling to get air in and out of your lungs; slow and paced breathing techniques are effective at relieving or even fixing these problems. Many people have “cured” themselves with nothing more than extending the length of time between inhalations and exhalations to breathe less frequently.

1. Place a watch with a second hand or mobile phone with a stopwatch close by.

2. Sit with a straight back.
   The “Control Pause” should only be measured when you’re relaxed and breathing normally, never after strenuous exercise or during stressed states.

3. Pinch both nostrils closed with the thumb and forefinger of either hand. Then exhale softly out of your mouth to the natural conclusion.

4. Start the stopwatch and hold your breath.

5. When you feel a potent desire to breathe, note the time and take a soft inhale.
   It’s important that the first breath in after the ‘Control Pause’ is controlled and relaxed. If it’s labored or gasping, the breath-hold was too long.

6. Wait several minutes and try it again.