9 minBeginner
Rhythmic breathing
Five seconds in, five out. Six breaths a minute, no pause between them. Three times a day.
Resources
Free exercises and videos
Material you can try before signing up for a course.
Core exercises
Short instructions for the exercises taught in the course. Full guidance comes with the course itself.
1 minMeasurement
Control Pause
Breathe in and out normally. Pinch the nose and hold until the first urge to breathe. Never force it.
3 minBeginner
Nose clearing
Exhale and hold. Move your head or walk. When air hunger builds, recover through the nose. Repeat five times.
5 minBeginner
Diaphragm work
Hands on the ribs. Push against them and feel a 360° expansion. Shoulders must not move.
1 minIntermediate
Tongue suction
Press the whole tongue to the palate. Suck it upward and hold for a minute, until it tires.
10 minBeginner
4–6 breathing
Four seconds in, six out. Do it before sleep — the longer exhale switches on the recovery state.
5 minIntermediate
Alternate nostril
Close one nostril and breathe slowly. Switch after two and a half minutes.
2 minIntermediate
Palate massage
Gentle finger pressure on the roof of the mouth, twenty times a day.
Video library
Selected from the official channel of Buteyko Clinic International — the organisation that certified me.
Source: Buteyko Clinic International
A good life starts with breathing well.
Join the next class?
The four-hour course runs online over Zoom at 99,000₮. You get instructions as soon as you register.