Sleep with Buteyko: Physician developed breathing re-education to reduce snoring and obstructive sleep apnea. Easy to apply and noticeable results within seven days.

128 Pages·2017·3.29 MB·English

by  Patrick McKeown

Also by Patrick McKeown Books:
The Oxygen Advantage: The Simple Scientifically Proven Breathing Technique
for Improved Sports Performance Asthma Free Naturally
Close Your Mouth

Anxiety Free: Stop Worrying and Quieten Your Mind Buteyko Meets Dr Mew:

For Children and Teenagers Always Breathe Correctly (for children aged 3-10

years) Self-Help Online Training & DVD sets:

Buteyko DVD set for High Blood Pressure, Fatigue, Insomnia, Chronic

Hyperventilation, Asthma, Snoring and Sleep Apnea Buteyko Mindfulness Method

DVD set for Anxiety, Stress, Panic Attacks, Depression and ADHD

Buteyko Clinic DVD set for Children and Teenagers Online Training for
HealthCare Professionals

For books and DVD sets, visit ButeykoClinic.com
IN THIS BOOK YOU WILL: · Discover what the

world's top sleep experts are saying regarding the
importance of nose breathing during sleep · Learn how

your everyday breathing determines your quality of sleep
· Practice simple breathing exercises to significantly

reduce snoring and obstructive sleep apnea · Discover

the importance of breathing through your nose for good
quality sleep · Learn how to decongest your nose, and

sleep with your mouth closed · Identify the risk factors

for sleep problems in children · In as little as seven

days, experience better quality sleep, wake up more alert
and benefit from improved day time energy levels

Published by: Buteyko Books
Loughwell, Moycullen, Co. Galway, Ireland Web: www.ButeykoClinic.com
Email: [email protected]
© Patrick McKeown 2011
Revised 2017

Cover design by Aurora Pérez Machío from
www.apm-graphics.com and
Dragan Tovilovic from
www.bookclaw.com

Illustrations by Rebecca Burgess from www.RebeccaBurgess.co.uk Typesetting by Goran Tovilovic from
www.bookclaw.com

ISBN-13: 9780956682376
The information contained in this book is not intended to serve as a replacement for professional medical
advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher
specifically disclaim any and all liability arising directly or indirectly from the use or application of any
information contained in this book. A health care professional should be consulted regarding your specific
situation.

All rights reserved.
No part of this publication may be copied, reproduced or transmitted in any form or by any means, without
permission in writing from the publishers. This book is sold subject to the condition that it shall not, by way
of trade or otherwise, be lent, re-sold or otherwise circulated without the publishers prior consent, in any
form of binding or cover other than that in which it is published and without similar condition including this
condition, being imposed on the publisher.

Table of Contents
Introduction
Minimum Reading Requirement
Meet Buteyko
All About Breathing Volume
What Is Snoring?
What Is Obstructive Sleep Apnea?
Implications Of Obstructive Sleep Apnea

Mouth Breathing During Childhood Increases
The Risk Of Lifelong Obstructive Sleep Apnea
What Is Insomnia?
Joe Is Chronically Over-Breathing!
Good Breathing
Not So Good Breathing
How To Measure Your Relative Breathing Volume
The Three Tenets To Normalizing Your Breathing

The First Tenet: Breathe Through
Your Nose Day And Night
How To Unblock Your Nose
Nasal Breathe During Sleep
The Second Tenet: Correct Posture

The Third Tenet: Reduce Breathing Volume
To Create A Need For Air
Reduced Breathing Summary

Reduce Breathing Only Through Relaxation
Of The Respiratory Muscles
Reduced Breathing Daily Exercise Format
Reversing Insomnia

Breathing Exercise To Help Calm The Mind
And Stop Panic Attack
Correct Breathing During Physical Exercise
Food And Sleep
Applying The Buteyko Method For Sleep Disorders

Simple Breathing Basics
Know How Oxygen Is Released To Provide Energy
Nitric Oxide: A Most Important Molecule
Appendix
CPAP Therapy
Rhinitis, Snoring And Sleep Apnea In Adults
Rhinitis, Sleep Disorders And ADHD In Children
References
Buteyko Books, DVDs And Online Self Help Courses

INTRODUCTION
isten to the breathing of someone who is snoring and you will find it
to be noisy; those who snore draw in large breaths of air while they
sleep, and often breathe through the mouth. If the person has
obstructive sleep apnea, you may hear a snore followed by complete
silence as they stop breathing for a period of up to one minute – or sometimes
more. Upon the resumption of breathing, large gasps of air are then taken into
the lungs. For someone with sleep apnea, this cycle continues all night long;
snoring, long pauses in breathing, and intense gasping.
Both snoring and sleep apnea are forms of sleep-disordered breathing, and can
be improved and corrected by practicing simple breathing exercises designed to
change breathing habits both day and night. When breathing becomes calmer
and lighter, an individual’s sleep and overall health will dramatically improve.
In 1997, I discovered the Buteyko technique as a method of correcting my own
breathing problems. Throughout my childhood and into my early twenties I
constantly breathed through an open mouth. I experienced symptoms of
wheezing, breathlessness, and snoring, and was told by my university dorm-
mates that I regularly stopped breathing during sleep. It was only in later years
that I learned this condition to be obstructive sleep apnea – a potentially
dangerous form of sleep-disordered breathing.
High school for me was a very frustrating time, as I didn't have the concentration
to stay alert during class, and needed to study long hours to obtain decent grades.
When a student’s energy levels and concentration are poor, they will struggle to
focus and perform well academically. Some of my teachers simply considered