Healthy breathing is not something we need to force or perfect — it is something the body already knows how to do. The aim of breathing training is simply to guide the body back toward a natural, functional breathing pattern that feels calm, efficient, and effortless.

Functional breathing is gentle, quiet, and primarily led by the diaphragm. It happens through the nose, with a soft and appropriate volume of air. Nasal breathing helps protect and soothe the airways by filtering, warming, and humidifying the air, while also supporting a balanced breathing rhythm. During physical activity, breathing should remain calm and controlled whenever possible, with mouth breathing reserved for short periods of high-intensity effort.

In modern life, many people develop habits of over-breathing, mouth breathing, or upper chest breathing, often without realising it. These patterns can keep the nervous system in a state of subtle alertness, contributing to symptoms such as breathlessness, anxiety, fatigue, poor sleep, or airway irritation. Breathing retraining allows these patterns to soften and gradually reset.

The Breathe Well Buteyko approach is gentle and respectful of the body’s innate intelligence. Rather than controlling the breath, we learn to allow it. As breathing becomes quieter and more efficient, the nervous system begins to shift toward a parasympathetic state — the body’s natural mode of rest, repair, and recovery. Over time, this supports greater resilience, emotional steadiness, and physical ease.

Daily practice, combined with awareness of breathing habits throughout the day and night, helps restore an adaptable breathing pattern — one that responds appropriately whether you are exercising, working, resting, or sleeping.

What is a Diaphragm?

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• The diaphragm is the primary muscle of breathing.

• It also supports posture and core stability.

• Like the heart, it is designed for continuous use and does not easily fatigue.

• At rest, approximately 80% of breathing should be diaphragmatic.

• Overusing upper chest muscles can lead to inefficient breathing and fatigue.

• These accessory muscles tire more easily than the diaphragm.

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Diaphragmatic Breathing Practice

1. Find a comfortable seated position on a firm chair.
2. Come forward to the edge of your chair and allow your sitting bones to feel grounded and your spine to lengthen naturally, as though the crown of your head is gently floating upward. Place your feet flat on the floor, with knees above the ankles and legs relaxed. This is called the 'horserider' position.
3. Soften your jaw, neck, and shoulders. Rest your hands comfortably on your lap, palms up and allow the lips to remain gently closed.

4. Let the tip of your tongue rest lightly behind the upper front teeth.
5. Begin to notice your breathing without trying to change it. Gradually allow the breath to become quieter and softer through the nose.
6. Invite the movement of breathing toward the lower ribs and belly. Imagine a small balloon gently inflating and deflating beneath the solar plexus. The upper chest remains relatively still.
7. Allow the breath to slow naturally. There is nothing to force and nothing to achieve — simply let yourself be breathed.
8. Practise for approximately five minutes, focusing on calm, light, and almost invisible breathing.

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Diaphragmatic Breathing Guidelines

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• Choose a firm, comfortable chair.

• Thighs parallel to the floor, hips slightly higher than knees.

• Rest feet flat on the floor, shoulder-width apart.

• Remove shoes if possible or wear flat soles.

• Sit upright without leaning back or slouching.

• Imagine the crown of your head gently lifting upward.

• Lengthen the spine.

• Allow your sitting bones to feel grounded and stable.

• Rest arms by your sides, in your lap or on legs palms up.

• Relax your jaw, neck, and shoulders.

• Place the tip of the tongue lightly behind the upper front teeth.

• Maintain a soft gaze ahead or gently close the eyes.

• Soften the face; lips lightly touching, teeth relaxed and slightly apart.

• Breathe quietly through the nose. Avoid large or deep breaths.

• Allow the breath to become slow, soft, and effortless.

• Let the breath move toward the area below the solar plexus.

• Imagine a small balloon gently inflating and deflating with each breath.

• Keep movement minimal in the upper chest and shoulders.

• Release tension and allow the body to feel grounded and supported.
   

Signs of relaxation: warmer hands or feet, increased saliva, sense of calm.

If you feel flushed or overheated: reduce effort and return to softer breathing.

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