- Updated on August 13, 2020
Module 10 (Part 4). Buteyko breathing exercises
Main breathing-retraining daily log (or your personal breath-work diary) for short Buteyko breathing sessions and for DIY and Frolov breathing device sessions – 1 page (Rich Text Format file or PDF file for printing).
The practice of successful students shows that it is necessary to keep records of your progress. For example, in order to solve the problem of morning hyperventilation (the problem for over 80% of students), the daily breathing log for sessions with Frolov/DIY devices during Buteyko exercises, and knowledge about the extent of this problem, in your particular case is vital. Whatever you want to check (your physical requirements in essential fatty acids, Ca, and Mg; your sensitivity to allergy triggers; the effects of physical exercise on your CP growth and so on), the daily log, if correctly filled, will reflect the effects of all these parameters.
Here are several lines from one daily breathing log (see below). Each line represents one breathing session that is about 15 min long. The very first column is the date. So, write the date. Then we have the approximate time of day that you do the breathing session. The next column is your initial pulse. You can use any device to define your current heart rate or do it yourself. The pulse is measured at the wrist area using 2 or 3 fingers of the opposite hand. Or you may measure your pulse on your neck or chest. There is no need to measure the heart rate during one minute, but 10, 15 or 20 s is not enough since changes in pulse are small. We do it during a 30 s interval. Then multiply the number of heartbeats by 2 and you get your pulse in one minute.
As you see from the log, reduced breathing or is the next step and it starts immediately after the CP measurement. This is the main part of the session and for this daily log, all sessions are 12 min long. After the reduced-breathing (RB) session, you measure your final heart rate and, after 2-3 min of rest, measure your final CP. (This is indicated in the note at the bottom of the table.) We cannot measure the final CP immediately after the RB since you still have air hunger. But in 2-3 min this air hunger will be lost and we can find the parameters of your new breathing pattern and a new level of body oxygenation. This is the end of the breathing session.
The daily log for Buteyko-Frolov-DIY sessions also includes the main details of your physical activity (in minutes) and a column about your symptoms, medication and auxiliary activities, many of which will be described later.
The next breathing session will again, result in one row of numbers, as shown here. For example, here we can see that the person had 3 breathing sessions on 7 May:
|Date||Morn CP||Time (hour)||Initial pulse||Initial CP||Breath cycle or RB session time||Final pulse||Final CP||Physic. activity||Symptoms, medication and auxiliary activities|
|7.05||–||1 pm||76||16||– 12 min –||72||22||40 min||8 am – ventolin 2 puffs|
|5 pm||76||17||– 12 min –||74||20||tight chest|
|11 pm||74||16||– 12 min –||70||24|
|8.05||12||9 am||78||18||– 12 min –||76||22||45 min||Taped mouth|
|72||17||– 12 min –||70||21||overnight – no ventolin|
|74||18||– 12 min –||70||27|
Note. On this site, you can get my PDF book “Advanced Buteyko Breathing Exercises” (about 124 pages, 12 USD). Read happy and great reviews of this book on Amazon.com. This book considers effects of overtraining, lost CO2 sensitivity, blunted CO2 sensitivity, “click” effect, “Steps” breathing exercise for walking, Buteyko breathing exercises during physical activity, etc.