Better Breathing To Reduce M.E. Symptoms

One of the simplest ways to support your healing and gain more energy is to learn to breathe really effectively. After all, you breathe up to 30,000 times a day!
When you breathe poorly - too much for your level of activity, too rapidly or too high in the chest - you lose too much of the gas that releases vital oxygen from the red blood cells: carbon dioxide. Lack of CO2 = Lack of available oxygen!
Over-breathing can be triggered by pain, infection (bacterial, viral or yeast), emotion, chemical overload or even stormy weather. It shows up as fast, shallow breathing, often audible and breathy. If over-breathing becomes a long-term habit for any reason, the chemical changes in the body have a domino effect on the system.
Chronic over-breathing creates a much more alkaline system (compromising the immune system); can cause spasms in smooth muscle tissue (potentially causing higher blood pressure, asthma, hay fever, digestive problems); anxiety or even panic feelings; physical tension with pain; fuzzy thinking and tiredness. Does any of that sound familiar?
It is possible to reverse many of these symptoms by retraining the body to automatically breathe at a healthy level, no matter the situation. The impact of consistently breathing well, especially for an M.E. sufferer, can be profound, with noticeable benefits in a short time.
The Buteyko Breathing Method has been created to reverse the habit of over-breathing, gradually adjusting the speed and depth of each breath until the body self-maintains a healthy level of breathing automatically. A course lasting as little as 10 hours (over 1 to 3 weeks) gives a lifetime’s benefit. It can be learnt individually or in a workshop.
The core of the Buteyko Programme is the ‘Control Pause’ (CP). That is, breathe OUT gently, then stop breathing for as long as you can last IN COMFORT (mouth closed, nostrils pinched together), before letting your nose go and breathing IN again. Count how many seconds you can last and still breathe in easily afterwards. CPs help retrain the body to automatically breathe more gently and slowly, and are a good indicator of likely symptom levels. (-10 seconds: poorly, 40+ seconds: generally healthy)
As you practice, the pauses will naturally get longer, and you’ll begin to feel better. In addition, you can put small pauses between each breath, even 1 or 2 seconds will help if you do it consistently. A good therapist will also teach you exercises to remind your body of the mechanics of good breathing, including:
* silent nasal breathing only, actively using the stomach muscles to control breathing * appropriate breathing at different levels of activity (rest, speech, walk, lifting, stairs etc) while relaxed * self-awareness and self-management
The principles of good breathing are simple, and based on sound science. Consistent, small changes work best, creating a positive spiral of comfort and energy. Going too far with changes can cause discomfort as the body complains about changes in what it thinks is normal (not necessarily anything to do with healthy!) so go gently.
NB:Good breathing is compatible with all styles of treatment, however you should tell your doctor if you undertake any new programme.