Exercise Videos
Alternate Nostril Breathing (Nadi Shodhana)
Alternate nostril breathing, known in yoga as Nadi Shodhana, is a simple pranayama technique that balances airflow between the left and right nostrils, settles the nervous system, and brings a clear, centred calm. It also encourages full nasal breathing and can help clear a congested nostril. In this guided video, Dr. Scott Wustenberg walks you through the hand position and rhythm step by step, making it an easy practice to use before sleep, during stress, or whenever you need to reset.
BOLT Body Oxygen Level Test
The BOLT test (Body Oxygen Level Test) is a simple way to check how efficiently you breathe and how well your body tolerates carbon dioxide. A core part of Buteyko breathing training, it takes less than a minute and only needs a timer. Follow along with Dr. Scott Wustenberg to find your BOLT score, understand what it means, and learn how to raise it for better breathing health.
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Measure your breathing efficiency with the BOLT test. This quick Buteyko-based check reveals your CO2 tolerance and gives you a baseline score to improve from.
Breath Hold Walking
Breath hold walking is a Buteyko breathing exercise that trains your body to tolerate higher carbon dioxide levels and breathe more efficiently with less air. By pausing your breath during a relaxed walk, you strengthen your respiratory system and improve oxygen delivery to your muscles and brain. Dr. Scott Wustenberg guides you through the method step by step so you can practise safely and track your progress over time.
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Control Pause (CP) Practice
Control Pause practice is a foundational Buteyko reduced-breathing exercise that retrains your body to accept higher carbon dioxide levels and settle into a calmer, lighter breathing rhythm. By gently pausing after a normal exhale and holding until the first urge to breathe, you build tolerance over time and reduce the habit of over-breathing. Dr. Scott Wustenberg walks you through each step so you can practise correctly, track your Control Pause score, and feel the difference in daily relaxation and focus.
Daily Breathing Practice
A daily breathing practice is the simplest way to make slow, calm nasal breathing your default, both while you're awake and during sleep. This routine from Dr. Scott Wustenberg combines light breathing, nasal breathing habits, and regular BOLT score tracking so you can measure your progress and work towards a gentle, efficient breathing rate. Practised consistently, it supports better sleep, steadier energy, and long-term respiratory and airway health.
Diaphragmatic Breathing (Belly Breathing)
Nasal Breathing Awareness
Nasal breathing awareness is a simple exercise that trains you to breathe through your nose instead of your mouth, the single most important habit for healthy, efficient breathing. Nose breathing filters and humidifies air, boosts nitric oxide, and supports proper airway and jaw development. In this short practice, Dr. Scott Wustenberg guides you to relax, notice your breath, and let your nose do the work so nasal breathing becomes automatic, day and night.
Reduced Breathing Exercise
The reduced breathing exercise is a core Buteyko technique that gently lowers the volume of air you take in, creating a mild, tolerable air hunger. Practised regularly, it recalibrates your body's sensitivity to carbon dioxide, calms the nervous system, and shifts your everyday breathing towards a slower, quieter, more efficient pattern. Dr. Scott Wustenberg guides you through the steps so you can practise comfortably and build the habit of light, relaxed breathing.
Relaxed Breathing with Light Air Hunger
Relaxed breathing with light air hunger is the gentlest way to begin retraining your breath. Rather than holding or restricting, you simply soften and slow your breathing until you notice a faint, comfortable desire for more air, then stay there. This mild signal is what gradually raises your CO2 tolerance and settles your breathing into a calmer, more efficient rhythm. Ideal for beginners and for winding down before sleep, this practice from Dr. Scott Wustenberg shows you how to find that light air hunger and relax into it.