Buteyko Breathing

Buteyko breathing, also known as the Buteyko Method, is a therapeutic breathing technique developed in the 1950s by Ukrainian physician Konstantin Buteyko. It focuses on reducing overbreathing (hyperventilation) by encouraging slower, lighter, and more controlled nasal breathing. The core idea is that many people chronically breathe too much air, which disrupts the balance of oxygen and carbon dioxide in the body, leading to various health issues. 

Instead, the method promotes nasal breathing, breath holds, and reduced breath volume to normalize breathing patterns and improve overall health. It gained popularity in the 1990s in places like Australia and the UK and is often taught through courses or instructors.

Research and anecdotal evidence suggest Buteyko breathing can help manage several conditions by improving breath control, reducing stress on the respiratory system, and restoring natural breathing habits. Key benefits include:

1. Asthma Management: It may reduce asthma symptoms, such as wheezing, coughing, and shortness of breath, by stabilizing breathing patterns and decreasing the need for reliever medications like bronchodilators. Studies have shown improvements in symptom control and a potential reduction in corticosteroid use, though it doesn't typically improve lung function itself.

2. Improved Sleep and Reduced Snoring/Sleep Apnea: By promoting nasal breathing and deeper rest, it can alleviate snoring, insomnia, and sleep apnea, leading to better sleep quality and fewer interruptions.

3. Anxiety and Stress Reduction: The technique activates the parasympathetic nervous system, helping lower heart rate, blood pressure, and anxiety levels, making it useful for stress management and even mild depression symptoms.

4. Better Respiratory Function and Energy: It enhances overall lung function, increases oxygen delivery efficiency, and boosts energy and concentration by correcting dysfunctional breathing patterns.

It may help with conditions like chronic obstructive pulmonary disease (COPD), eustachian tube dysfunction (ear pressure issues), and even athletic performance by improving breath efficiency during exercise.  The British Thoracic Society has given it a "B" grade for evidence in asthma management, indicating supportive clinical trials, but results vary by individual. It's often used as a complementary therapy alongside medical treatments.

Always breathe through your nose unless specified otherwise, and stop if you feel anxious, short of breath, or uncomfortable—resume normal breathing and consult a doctor if needed.

Preparation:

Sit upright on the floor or a chair with a straight spine. Relax your shoulders, jaw, and breathing muscles. Breathe normally through your nose for a few minutes to settle. Place the tip of your tongue between where your incisors meet the gums in order to increase the surface area needed for more nitric oxide production. 

The “Control Pause” (Beginner-Friendly) measures and improves your breath-hold tolerance:

1. After a normal exhale, gently pinch your nose closed with your thumb and index finger.

2. Hold your breath until you feel a mild urge to breathe (e.g., a slight diaphragm twitch—don't push to discomfort).

3. Release your nose and inhale normally through your nose.

4. Breathe normally for at least 10 seconds.

Repeat 3-5 times.

Aim for a control pause of 20-40 seconds initially; with practice, it may reach 60 seconds.

The “Maximum Pause” Once you are comfortable with the Control Pause:

1. After a normal exhale, pinch your nose closed.

2. Hold your breath as long as possible, up to moderate discomfort (typically twice your control pause length).

3. Release and inhale normally through your nose.

4. Breathe normally for at least 10 seconds.

Repeat 3-5 times.

Additional Techniques

1. Reduced Breathing: Sit relaxed and take shallow, light nasal breaths for 3-5 minutes, focusing on minimizing air intake (e.g., feel minimal airflow under your nose with a finger). This builds CO2 tolerance.79d326

2. Nose Unblocking: If congested, exhale, pinch your nose, and gently nod or sway your head until you need to breathe strongly. Release and breathe normally. Repeat with 1-minute breaks.

3. Mouth Taping (for Sleep): Use gentle tape (like medical-grade) over your mouth at night to encourage nasal breathing, but only if you're comfortable and can breathe nasally during the day.

Practice in a quiet, comfortable environment, ideally before meals or 2 hours after eating. Track progress by measuring your control pause weekly.

While generally safe, Buteyko breathing isn't for everyone and should not replace medical treatment. Consult a doctor first, especially if you have asthma, hypertension, heart disease, epilepsy, or other serious conditions. Some criticisms include limited recent research, potential view as pseudoscience, and no proven long-term effects on lung function. 

Temporary side effects may occur, like headaches, fatigue, excess mucus, or mild flu-like symptoms, which usually resolve. If it feels too challenging, alternatives include diaphragmatic breathing, box breathing, or the 4-7-8 method.

Dry Fasting and Me

Dry fasting, also known as absolute fasting, is a type of fasting where you abstain from both food and all liquids, including water, tea, coffee, or any beverages. It's distinct from water fasting, where liquids are allowed but food is restricted. There are two main variations: soft dry fasting, which permits external contact with water (like showering or brushing teeth), and hard dry fasting, which avoids all water exposure. This practice has roots in religious observances, such as Ramadan (where it's often done from dawn to dusk) or Yom Kippur, but it's also adopted for health or personal reasons outside of spiritual contexts.

How to Do Dry Fasting

Dry fasting can be approached in different ways, but it's generally more intense than other fasting methods, so starting gradually is common advice.

1. Preparation: Before beginning, focus on nutrient-dense meals with healthy fats, proteins, and complex carbs (e.g., eggs, fatty fish, avocados, vegetables) to stabilize energy levels. Avoid processed or sugary foods that could spike hunger later. Ensure you're well-hydrated and in good health beforehand.

2. Types and Schedules: It can be intermittent (short daily periods, like 12-16 hours) or prolonged (up to 24 hours or more, though longer durations increase risks). Common integrations include the 16:8 method (16 hours fasting, 8 hours eating window) or dawn-to-dusk fasting, similar to Ramadan practices. Soft dry fasting is often recommended over hard for beginners to allow basic hygiene.

3. During the Fast: Abstain completely from food and liquids. Monitor your body's signals—stop if you feel unwell. Short durations (e.g., 10-12 hours) are suggested for starters, gradually building up if tolerated.

4. Breaking the Fast: End slowly with easy-to-digest, nutrient-rich foods like bone broth, fermented items, or small portions of protein and fats. Rehydrate gradually with water and electrolytes to avoid issues. Avoid large meals or simple carbs right away.

Consult a healthcare provider before starting, especially if you have any medical conditions, as individual tolerance varies.

Health Benefits

Dry fasting has been linked to several potential benefits, though much of the evidence comes from studies on short-term practices like dawn-to-dusk fasting during religious periods, rather than extended secular dry fasting. Research is limited and often observational.

1. Weight Loss and Metabolic Improvements: It can lead to reductions in body weight, BMI, waist circumference, and body fat, primarily through water weight loss initially, but potentially true fat loss over time. Studies show improvements in insulin resistance, blood pressure, cholesterol, and glucose metabolism, which may lower risks for diabetes and metabolic syndrome.

2. Reduced Inflammation: Observational studies, including one with 13 participants with elevated BMI fasting for 30 days dawn-to-dusk, found significant decreases in inflammatory cytokines (e.g., IL-1 beta, TNF-alpha), suggesting it may alleviate low-grade chronic inflammation tied to obesity.

3. Enhanced Autophagy and Cellular Repair: It may promote autophagy (cellular recycling), aiding DNA repair, immune regulation, and detoxification. Some research links it to better tumor suppression and anti-aging effects.

4. Cardiovascular and Other Benefits: Potential reductions in heart disease risk factors like apolipoprotein B, along with improved skin health (e.g., reduced acne, faster wound healing) and circadian rhythm regulation

Benefits appear more pronounced in short, structured fasts (e.g., 12-14 hours) and for those with conditions like obesity, but long-term effects need more research. Safer alternatives like intermittent or water fasting may offer similar advantages without full liquid restriction.

Risks and Precautions

While some benefits are reported, dry fasting carries significant risks, mainly from dehydration, and is not recommended by many health experts for extended periods.

1. Dehydration and Related Issues: The primary danger is dehydration, which can cause dry mouth, thirst, headaches, fatigue, dizziness, low blood pressure, electrolyte imbalances, seizures, kidney damage, heatstroke, or even coma and death in severe cases. I suppose if I sleep for 8 hours that would be considered a short dry fast. Like most of us, I wake up with a very dry mouth. In anticipation of doing a 24-hour dry fast, I bought 50 oral swabs on Amazon: https://a.co/d/1mvRgLc 

2. Other Side Effects: Hunger, irritability, mood swings, nutritional deficiencies, urinary problems, potential eating disorders, and cardiovascular complications. Prolonged fasting may exacerbate these.

Who Should Avoid It: 

Not suitable for pregnant or nursing individuals, children, the elderly, those with eating disorders, underweight people, or conditions like diabetes, kidney issues, or neurodegenerative disorders. Studies on short dawn-to-dusk dry fasting report no adverse events when hydration is maintained outside fasting windows, but overall, evidence emphasizes caution. If trying it, limit it to short periods, monitor health, and seek medical advice.

I currently fast for 24 hours from Saturday at 4:00 p.m. until Sunday at 4:00 p.m. when I treat myself to a meal at a restaurant. I'm going to give the dry fast a shot next weekend.

Methylated Folate and Cobalamin

The Health Benefits of Methylated Folate (5-MTHF)

1. Supports DNA Synthesis and Repair: Methylated folate is critical for DNA and RNA synthesis, which is essential for cell division and repair. This supports overall cellular health and is particularly important during periods of rapid growth, such as pregnancy.

2. Promotes Homocysteine Metabolism: 5-MTHF helps convert homocysteine to methionine, an essential amino acid. Elevated homocysteine levels are associated with an increased risk of cardiovascular disease, stroke, and cognitive decline. By lowering homocysteine, methylated folate supports heart and brain health. 

3. Improves Cognitive Function:

Adequate folate levels are associated with improved cognitive function and a lower risk of neurodegenerative disorders, such as dementia. Methylated folate is more bioavailable, ensuring the brain gets the folate it needs for neurotransmitter synthesis and neural health.

4. Supports Mental Health: Methylated folate plays a role in producing neurotransmitters like serotonin, dopamine, and norepinephrine. Supplementing with 5-MTHF may help alleviate symptoms of depression and anxiety, particularly in individuals with MTHFR mutations.

5. Enhances Pregnancy Outcomes: Folate is critical for fetal development, particularly in preventing neural tube defects. Methylated folate is more readily used by the body, making it a preferred choice for women with MTHFR mutations during pregnancy.

6. Reduces the Risk of Anemia: Folate is essential for the production of red blood cells. Methylated folate can help prevent megaloblastic anemia, a condition characterized by large immature red blood cells that impair oxygen transport.

7. Supports Detoxification: Methylated folate is involved in methylation, a biochemical process that supports detoxification, hormone regulation, and gene expression. Proper methylation is crucial for overall metabolic health.

Health Benefits of Methylated Cobalamin (Methylcobalamin)

1. Supports Nervous System Health: Methylcobalamin is a coenzyme for nerve function and repair. It supports the maintenance of the myelin sheath, which insulates nerve fibers, potentially reducing the risk of neuropathy and improving nerve-related conditions like tingling or numbness.

2. Aids in Homocysteine Metabolism: Like methylated folate, methylcobalamin helps convert homocysteine to methionine, supporting cardiovascular health and reducing the risk of heart disease and stroke.

3. Boosts Energy Production: Methylcobalamin is involved in the production of red blood cells and the metabolism of carbohydrates, fats, and proteins. This can help combat fatigue and improve energy levels, particularly in individuals with B12 deficiency.

4. Improves Cognitive and Mental Health: Methylcobalamin supports brain health by aiding in the production of neurotransmitters and protecting against cognitive decline. It may help with memory, focus, and mood regulation, and some studies suggest it could reduce symptoms of depression.

5. Supports Red Blood Cell Formation: Methylcobalamin is essential for producing healthy red blood cells, preventing pernicious anemia, a condition caused by B12 deficiency that leads to fatigue, weakness, and neurological issues.

6. Promotes Sleep Regulation: Methylcobalamin may help regulate circadian rhythms and improve sleep quality by supporting melatonin production, a hormone that controls sleep-wake cycles.

7. Supports Methylation and Detoxification: As a methyl donor, methylcobalamin supports the methylation cycle, which is crucial for detoxification, DNA repair, and gene expression. This is especially important for individuals with impaired methylation due to genetic variations.

Combined Benefits of Methylated Folate and Methylcobalamin

1. Synergistic Effects: Methylated folate and methylcobalamin work together in the methylation cycle, which is critical for many bodily processes, including DNA repair, gene expression, detoxification, and neurotransmitter synthesis. Taking them together ensures optimal functioning of this pathway.

2. Enhanced Absorption: For individuals with MTHFR mutations or other genetic variations, methylated forms bypass metabolic bottlenecks, ensuring the body can use these nutrients effectively.

3. Cardiovascular Health: Both nutrients lower homocysteine levels, reducing the risk of heart disease and stroke. Neurological and Mental Health Support: The combination supports brain health, mood regulation, and cognitive function, making it particularly beneficial for those with neurological conditions or mental health challenges.

4. Energy and Vitality: By supporting red blood cell production and energy metabolism, these nutrients can help combat fatigue and improve overall vitality.

Who May Benefit Most?

1. Individuals with MTHFR gene mutations, which impair the body’s ability to convert folic acid to its active form (5-MTHF).

2. People with B12 deficiency or those who struggle to convert cyanocobalamin to methylcobalamin.

3. Pregnant women, as folate is critical for fetal development.

4. Individuals with cardiovascular risks (e.g., high homocysteine levels).

5. Those with neurological or mental health conditions, such as depression, anxiety, or neuropathy.

6. Vegans, vegetarians, or older adults who are at higher risk of B12 deficiency.

Always follow recommended dosages, as excessive intake of folate or B12 can mask deficiencies or cause side effects. Consult a healthcare provider for personalized advice.

B12 Testing: Before supplementing with high doses of folate, ensure B12 levels are adequate, as folate can mask B12 deficiency, potentially leading to neurological damage. These supplements may interact with certain medications (e.g., methotrexate, anticonvulsants). Consult a doctor if you’re on medication.

Choose high-quality supplements from reputable brands to ensure purity and potency. The one I take combines both methylated vitamins and is produced by Jarrow Formulas. They are chewable tablets, but I let them dissolve under my tongue (sublingually). Also note that the “cyano” of cyanocobalamin refers to cyanide. Yup, your commercial form of B12 is made by adding cyanide to vats of either methylcobalamin or adenosylcobalamin that are produced by a few different strains of bacteria. Sources of cyanide include gold & silver mining and industrial coke production.