Brian Lee:<\/strong> Today, we\u2019re tackling a topic that may sound counterintuitive at first: could your breathing be the real reason behind your constant congestion?\u00a0<\/b><\/p>\n I don\u2019t mean catching a cold or having allergies once in a while; I mean that nagging, year-round stuffy nose that never fully clears.\u00a0<\/span><\/p>\n Maybe you\u2019ve tried sprays, pills, even surgery, and you <\/span>still<\/span><\/i> can’t breathe properly through your nose.<\/span><\/p>\n Joining us again is <\/span>Sasha Yakovleva<\/span><\/a>, a certified Buteyko Breathing Method specialist, educator, and co-founder of the <\/span>B<\/span><\/a>uteyko Breathing Center<\/span>.\u00a0<\/span><\/p>\n Sasha, welcome!<\/span><\/p>\n <\/p>\n Sasha:<\/b> Thank you! I\u2019m so glad we\u2019re discussing this because it\u2019s such a misunderstood issue. Many people live with chronic nasal congestion and think it\u2019s normal, or think their only options are medication and surgery. But in many cases, it\u2019s not just a medical issue. It\u2019s a breathing issue.<\/span><\/p>\n Host:<\/b> That\u2019s what really caught my attention when we first talked about this, the idea that the way you breathe could actually be the thing causing your blocked nose. That\u2019s not something most people ever consider.<\/span><\/p>\n Sasha:<\/b> That\u2019s true, and that\u2019s why so many people remain stuck. You can treat symptoms over and over, but if the root cause is your breathing pattern, and you never address it, then the problem doesn\u2019t go away. It just keeps recycling.<\/span><\/p>\n Host:<\/b> So let\u2019s start with that: how exactly does someone\u2019s breathing cause congestion?<\/span><\/p>\n Sasha:<\/b> The answer lies in something most people aren\u2019t taught\u2026 that breathing isn\u2019t just about oxygen. It’s about balance.\u00a0<\/span><\/p>\n Healthy breathing maintains a delicate level of carbon dioxide in your lungs. And despite what many believe, <\/span>carbon dioxide is not just a waste gas<\/span><\/a>. It’s essential for oxygen delivery, blood vessel dilation, and airway health.<\/span><\/p>\n Host:<\/b> That\u2019s really surprising. I think most people have been taught to see carbon dioxide as something we need to get rid of.<\/span><\/p>\n Sasha:<\/b> Yeah, that\u2019s the common misconception. But <\/span>Dr. Konstantin Buteyko<\/span><\/a>, the creator of the Buteyko Breathing Method, discovered that carbon dioxide plays a vital role in the body.\u00a0<\/span><\/p>\n When you breathe too much, what we call chronic <\/span>hyperventilation<\/span><\/a>, you exhale too much carbon dioxide. And when carbon dioxide levels in your lungs drop below healthy levels, the blood vessels in your respiratory tract constrict. That reduces blood flow to the nasal passages and leads to inflammation and swelling.<\/span><\/p>\n Host:<\/b> So, breathing too much, even if it\u2019s silent and through the nose, can narrow your airways and block your nose?<\/span><\/p>\n Sasha:<\/b> Exactly. People often assume <\/span>hyperventilation<\/span><\/a> means dramatic, fast breathing, but that\u2019s not the full picture. Most people hyperventilate by breathing heavily through their mouths; however, some hyperventilate quietly through their noses. They may be breathing slightly too much volume or too frequently. It\u2019s chronic and subtle, but over time, it disrupts the body\u2019s respiratory balance.<\/span><\/p>\n Host:<\/b> That\u2019s wild. So if someone\u2019s constantly congested and breathing through their mouth, it\u2019s possible that the mouth breathing is making it worse?<\/span><\/p>\n Sasha:<\/b> Yes, <\/span>mouth breathing<\/span><\/a> is one of the biggest drivers of nasal congestion. When you breathe through your mouth, the air bypasses the natural filtration system of your nose. You lose moisture, irritate the throat, and lower your carbon dioxide even more.\u00a0<\/span><\/p>\n Plus, it triggers a <\/span>stress response<\/span><\/a> in the body. That leads to more inflammation and mucus production, and the cycle continues.<\/span><\/p>\n <\/p>\n Host:<\/strong> Sasha, there’s another aspect of congestion I’d like you to talk about. Most people see mucus purely as an annoying symptom, something negative. But you mentioned to me that mucus could actually serve a useful function. Can you explain that?<\/p>\n Sasha:<\/strong> Absolutely! Mucus is usually viewed negatively, but from the perspective of the Buteyko Method, it\u2019s more helpful to see mucus as your body’s intelligent response to hyperventilation. It’s not an enemy; it’s actually a friend trying to help you restore balance.<\/p>\n Host:<\/strong> That\u2019s a very different way to look at it. How exactly does mucus help us?<\/p>\n Sasha:<\/strong> Mucus production increases when our airways become inflamed and irritated due to over-breathing. One primary function of mucus in this situation is to narrow our airways slightly, making breathing more difficult. While that sounds problematic, what mucus is actually doing is encouraging you to breathe less.<\/strong><\/p>\n When your airways narrow, you can’t take in as much air. This restriction naturally reduces your breathing volume, and as a result, carbon dioxide (CO2) levels in your lungs rise closer to a healthy range. It’s essentially your body’s built-in mechanism to correct hyperventilation.<\/p>\n Host:<\/strong> So, mucus production could be our body’s way of telling us to slow down our breathing?<\/p>\n Sasha:<\/strong> Exactly. Your body is incredibly wise. It recognizes that chronic hyperventilation\u2014breathing too much\u2014lowers CO2 levels to unhealthy extremes, which negatively impacts oxygen delivery and overall respiratory health. By narrowing the airways through mucus production, your body gently nudges you towards breathing less air. This allows CO2 levels to increase naturally, restoring balance and reducing inflammation.<\/p>\n Host:<\/strong> That really flips the narrative. Most people think congestion is the problem, not the body’s attempt to solve a deeper issue.<\/p>\n Sasha:<\/strong> Right, congestion isn\u2019t the root cause\u2014it\u2019s a symptom of the underlying issue, which is hyperventilation<\/a>. Once you correct your breathing and normalize your CO2 levels, the body no longer needs mucus to narrow your airways. Consequently, congestion diminishes or disappears completely. It’s about addressing the root cause, not merely managing the symptom.<\/p>\n Host:<\/strong> Fascinating. So, from the Buteyko perspective, if someone addresses their hyperventilation and learns proper breathing techniques, mucus should naturally reduce?<\/p>\n Sasha:<\/strong> Exactly. Once the breathing pattern is corrected and CO2 is at optimal levels, mucus becomes unnecessary because the body’s balance has been restored. So, we view mucus production as a helpful indicator rather than a problem to be immediately suppressed. When we respect and understand mucus, we have a clear pathway to genuine healing and better health.<\/p>\n Host:<\/b> Let’s go back to discussing inflammation and mucus production. Can the Buteyko Breathing Methiod interrupt this cycle?<\/span><\/p>\n Sasha:<\/b> Absolutely. The Buteyko Method helps people retrain their breathing. We teach <\/span>nasal breathing<\/span><\/a>, always, even during sleep. And we teach reduced breathing, meaning, you breathe <\/span>less<\/span><\/i> air, more slowly and softly. This helps restore healthy carbon dioxide levels and allows the body to relax and heal. The nasal passages begin to clear naturally.\u00a0<\/span><\/p>\n In fact, Dr. Buteyko developed a simple technique to unblock the nose without any sprays or medications, just by altering your breath.<\/span><\/p>\n Host: <\/b>Wait, so you\u2019re saying there\u2019s a way to unblock your nose using just your breathing?<\/span><\/p>\n Sasha:<\/b> Yes. It\u2019s very gentle and safe. When someone comes to us with nasal congestion, we don\u2019t reach for a decongestant. We guide them through a controlled breath hold, just a few seconds, to allow carbon dioxide to build slightly in the body. That carbon dioxide increase relaxes the smooth muscles in the nasal passages and increases blood flow, allowing the nose to clear on its own. It\u2019s not magic; it\u2019s physiology!<\/span><\/p>\n Host:<\/b> That\u2019s <\/span>fascinating<\/span><\/i>. And what I love is that it\u2019s not forcing anything. It\u2019s just restoring something the body\u2019s supposed to be doing.<\/span><\/p>\n Sasha:<\/b> Exactly. The body wants to breathe well. It\u2019s designed to function with nasal breathing, steady carbon dioxide levels, and efficient oxygen delivery. But when people spend years or even decades mouth breathing, <\/span>especially during sleep<\/span><\/i>, it becomes a chronic dysfunction.<\/span><\/p>\n Host:<\/b> So let\u2019s talk about symptoms, Sasha. If someone\u2019s listening and wondering if their breathing may be off, what are the signs?<\/span><\/p>\n Sasha:<\/b> Great question. <\/span>Chronic nasal congestion<\/span><\/a> is one. But also: dry mouth in the morning, snoring, fatigue, brain fog, cold hands and feet, anxiety, restless sleep, frequent yawning or sighing\u2026 these are all signs of dysfunctional breathing. We often say, \u201cYour breathing habits leave clues.\u201d You just have to learn how to recognize them!<\/span><\/p>\n Host:<\/b> That\u2019s a <\/span>big<\/span><\/i> list. And I bet a lot of people live with those symptoms and just brush them off.<\/span><\/p>\n Sasha:<\/b> Yes, and they adapt to them. They <\/span>normalize<\/span><\/i> them. But they don\u2019t realize that something as basic as breathing could be at the root of so many issues. Even things like <\/span>asthma<\/span><\/a>, <\/span>allergies<\/span><\/a>, and <\/span>chronic sinus infections<\/span><\/a> are often linked to poor breathing.<\/span><\/p>\n Host:<\/b> You\u2019ve mentioned before that the Buteyko Method isn\u2019t just a technique, it\u2019s a full program. Can you explain that a bit?<\/span><\/p>\n Sasha:<\/b> Of course. What I teach is not a quick fix. It\u2019s a structured, months-long program called <\/span>Buteyko Breathing Normalization<\/span><\/a>. It includes daily breathing exercises, lifestyle modifications, posture training, and even sleep adjustments, like learning to sleep on your stomach to help reduce night-time hyperventilation.\u00a0<\/span><\/p>\n The method has to be practiced consistently and correctly, and ideally under the guidance of a certified Buteyko specialist.<\/span><\/p>\n Host:<\/b> And this is the same method that\u2019s helped thousands of people get off medications and avoid surgery?<\/span><\/p>\n Sasha:<\/b> Yes. I worked with clients who were scheduled for sinus surgery or had tried every allergy treatment available, and once they corrected their breathing, their symptoms disappeared.\u00a0<\/span><\/p>\n I \u2019ve also helped parents whose children were mouth breathing and constantly congested. Once they restored nasal breathing through Buteyko training, the difference in their child\u2019s health, and behavior, was profound.<\/span><\/p>\n Host:<\/b> Let\u2019s talk about kids for a moment. A lot of parents see mouth breathing in their children and assume it\u2019s just something they\u2019ll outgrow.<\/span><\/p>\n Sasha:<\/b> That\u2019s a dangerous assumption. Chronic mouth breathing in children is a red flag. It not only leads to nasal congestion, but also affects facial development, <\/span>dental health<\/span><\/a>, <\/span>sleep quality<\/span><\/a>, and even cognitive function. Children who mouth breathe often develop long, narrow faces, crowded teeth, and smaller airways. It can even affect their mood and ability to focus.<\/span><\/p>\n Host:<\/b> Wow. That really underscores how important this is. It\u2019s not just a matter of comfort; it comes right down to health.<\/span><\/p>\n Sasha:<\/b> Exactly. And when parents understand that breathing is the foundation of their child\u2019s well-being, they start paying attention. We encourage parents to look for signs. Is your child breathing through their mouth during the day or while sleeping? Do they snore, wet the bed, or struggle with allergies? These are signals that their breathing needs to be addressed, not ignored.<\/span><\/p>\n Host:<\/b> And the good news, from what I\u2019ve heard you say, is that the body is responsive. If you give it the right support, it adapts.<\/span><\/p>\n Sasha:<\/b> Absolutely, it does. The body is <\/span>incredibly<\/span><\/i> intelligent. When you stop interfering with it, when you stop over-breathing, when you stop breathing through your mouth, it heals. Inflammation goes down. The nervous system calms. Nasal passages open. But it takes commitment. Breathing is something we do every minute of the day, so changing it requires daily practice.<\/span><\/p>\n Host:<\/b> Let\u2019s zoom out for a second. Why do you think so many people have dysfunctional breathing in the first place?<\/span><\/p>\n Sasha:<\/b> Modern life. Stress, sedentary habits, processed food, artificial environments\u2026 they all contribute to poor breathing patterns. We talk too much, we eat too much, we worry too much, <\/span>and we breathe too much<\/span><\/i>.\u00a0<\/span><\/p>\n Dr. Buteyko called this \u201cthe disease of deep breathing,\u201d\u00a0 though I prefer to call it – the disease of excessive breathing<\/em>. People have been conditioned to believe that big breaths are healthy, but that\u2019s a myth. The healthiest breath is small, silent, nasal, and light.<\/span><\/p>\n Host:<\/b> That\u2019s the opposite of what we\u2019re told in yoga classes or fitness routines: \u201cTake a deep breath in\u2026\u201d<\/span><\/p>\n Sasha:<\/b> Yes. That cue, \u201cdeep breath,\u201d has done <\/span>so<\/span><\/i> much damage. It trains people to hyperventilate. We\u2019re not supposed to <\/span>force<\/span><\/i> our breath. We\u2019re supposed to <\/span>allow<\/span><\/i> it.\u00a0<\/span><\/p>\n One of the most important sensations in the Buteyko Method is called \u201c<\/span>air hunger<\/span><\/a>.\u201d It\u2019s the feeling of slightly wanting to breathe more, but staying relaxed. This builds carbon dioxide and helps the body recalibrate. It\u2019s uncomfortable at first, but incredibly healing.<\/span><\/p>\n Host:<\/b> So if someone\u2019s congested right now, listening to this, what can they do?<\/span><\/p>\n Sasha:<\/b> First, close your mouth. Start breathing only through your nose. If your nose is blocked, try the <\/span>nose unblocking exercise<\/span><\/a> from the Buteyko Method. And then, begin to learn how to reduce your breathing volume. That\u2019s where the healing begins. But don\u2019t try to self-teach the entire method from videos; it\u2019s not safe or effective. This is a gradual breathing retraining process, and it needs proper guidance.<\/span><\/p>\n Host:<\/b> And people can learn this online through your center, right?<\/span><\/p>\n Sasha:<\/b> Yes. The Buteyko Breathing Center offers remote programs with certified specialists, including myself! I work with adults and children. Everything is personalized and supervised to make sure the method is practiced correctly.<\/span><\/p>\nCarbon Dioxide: Not Waste Gas, But Key to Clear Airways<\/h3>\n
Mucus: Friend or Foe?<\/h3>\n
The Buteyko Method<\/h3>\n
Signs Your Breathing Might Be Off (Beyond a Stuffy Nose)<\/h3>\n
Buteyko Breathing Normalization: A Comprehensive Program<\/h3>\n
Mouth Breathing Among Kids<\/h3>\n
Modern Life and the “Disease of Deep Breathing”<\/h3>\n
Feeling Congested? First Steps Towards Relief<\/h3>\n