Buteyko Control Pause

Understanding the Control Pause (CP)

Developed by Dr. Konstantin Buteyko, the Control Pause is fundamentally different from a maximum breath-hold test (like the CO2 Tolerance Test). The CP measures the time until your body's first distinct desire to breathe.

The Bohr Effect

The Buteyko method is based on the Bohr Effect: hemoglobin (the protein in your blood that carries oxygen) requires the presence of carbon dioxide to release oxygen into your tissues and brain. If you overbreathe (hyperventilate), you blow off too much CO2. Without enough CO2, oxygen remains bound to hemoglobin, leading to cellular hypoxia (oxygen starvation) despite having oxygen-rich blood.

A low CP indicates you are chronically blowing off too much CO2, meaning your tissues are likely oxygen-deprived. A high CP indicates efficient breathing and excellent oxygen delivery.

The Most Common Mistake

Treating it like a competition. If you have to take a huge gasp of air after you let go of your nose, you held it too long. Your breathing immediately after the CP should be exactly the same as your breathing before the CP.

How to Improve Your CP

• Tape your mouth at night: The easiest way to increase your CP is to ensure you are nasal breathing for the 8 hours you are asleep.
• Light breathing exercises: Practice breathing so quietly that you cannot feel the air hitting the hairs in your nose.