Begin with a simple 9-day guided sequence, then continue practicing for free as long as you like.
Track your Breathing Efficiency Index — also known as Control Pause or BOLT score — and see how regular practice improves your results.
You will receive guided breathing exercises, calendar reminder links, and a private breathing log where your measurements are saved.
Days 1–3:
Buteyko Breathing Exercise 1 – One stage (~5 min):
Stage 1: Observing your breathing
Days 4–6:
Buteyko Breathing Exercise 2 – Two stages (~10 min):
Stage 1: Observing your breathing
Stage 2: Reduced breathing while relaxed
Days 7–9:
Buteyko Breathing Exercise 3 – Three stages (~15 min):
Stage 1: Observing your breathing
Stage 2: Reduced breathing while relaxed – Part 1
Stage 3: Reduced breathing while relaxed – Part 2
You will also be able to save your Control Pause measurements, so you can see whether your breathing efficiency changes over time.
The practice series is completely free. There is no app to install, no payment, no advertising, and no hidden obligation.
We ask for your email address so we can send you the exercise lessons and calendar reminder links. Your password is only needed to keep your saved measurements private, so you can log in later and see your own progress.
You can unsubscribe at any time. If you delete your registration, all your saved measurements are deleted as well.
We do not ask for a symptom list. We do not ask for a diagnosis. This is an educational breathing practice series, not a medical diagnosis or treatment.
At the end of the practice series, we would be grateful if you shared your experience with us at [email protected].
You will receive 4 emails during the exercise series:
Email 1: calendar links with the 5-minute Buteyko Breathing Exercise 1
Email 2: calendar links with the 10-minute Buteyko Breathing Exercise 2
Email 3: calendar links with the 15-minute Buteyko Breathing Exercise 3
Email 4: how to continue after the 9 days so your Control Pause keeps improving
When would you like to practice?
After registration, you can choose when you would like to practice. By default, we suggest three practice times:
7:00 — morning
12:00 — midday
21:00 — evening
If one of these times does not suit you, you can change it or turn it off.
The system sends calendar links for your selected practice times, so your phone or computer can remind you automatically.
Why do we measure the Control Pause?
One of the most important measurements in the Buteyko Method is the Control Pause.
The Control Pause is the length of a pleasant, comfortable pause after a normal inhale followed by a normal exhale, measured in seconds.
If you truly measured your Control Pause, you did not take a deeper-than-usual breath before pinching your nose, and you did not take a deeper-than-usual breath after releasing your nose.
Contrary to popular belief, at rest we are not driven to breathe because we are running out of oxygen, but because our carbon dioxide level is rising.
People who overbreathe — that is, who exchange more than the normal 4–6 liters of air per minute in their lungs — do so because they cannot tolerate, or can only poorly tolerate, the rising carbon dioxide level.
Your Control Pause gives a good approximation of how well your body tolerates carbon dioxide.
This is important in the Buteyko Method because CO₂ is not simply “waste gas.” It plays an essential role in oxygen utilization.
Carbon dioxide helps dilate blood vessels and supports the release of oxygen from hemoglobin to the cells. This means that the key question is not how much oxygen we breathe in, but how effectively the body can deliver and release that oxygen into the tissues.
The goal of Buteyko practice is therefore to gradually increase the Control Pause — in other words, to increase CO₂ tolerance.
As CO₂ tolerance improves, breathing naturally becomes quieter, smaller, and more economical. This also improves the efficiency of the body’s oxygen supply, which is one of the foundations of optimal function.