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Stop asthma/panic attack
Many small breath holds.
Success depends on two factors:
1. The sooner you start the exercise the easier it is to stop your symptoms.
2. The higher is your normal CP, the easier it is to stop your symptoms.
Do many small breath holds of 3-5 seconds each the following way:
Exhale through your nose;
Pinch your nose with fingers and thumb;
Hold your breath for 3-5 seconds;
Resume (nose) breathing for 10 seconds;
Repeat until symptoms are passed.
The mouth is always closed.
In case of a severe asthma attack or if symptoms don't stop within 10 minutes take rescue medication.
Control Pause (CP)
Although breathing is biomechanical, biochemical, and psychophysiological in nature the simple CP test provides feedback on how well you breathe and is at the core of Dr. Buteyko's Clinical Method.
You can measure it the following way:
Take a normal breath in and out through the nose;
Pinch your nose with your fingers to hold your breath (after nasal exhalation);
Time it in seconds until you feel the first definite desire to breathe (and not till you can hold!);
Resume breathing through your nose;
Your breathing at the end of the control pause should be normal.
The goal is 40 seconds, and less than 25 seconds suggests a breathing pattern disorder with patients/clients usually having symptoms of their respective disease.
Unblock your nose
Gently breathe out through your nose;
Pinch your nose with your fingers to hold your breath;
Hold your breath for as long as possible;
Sway or nod your head as a distraction;
Release your nose and resume breathing (through your nose only!);
Calm your breathing as soon as possible;
Wait for a half-minute to one minute;
Repeat six times.
Free 15-30 min Consultation/Assessment online or in-person