Photo: Imagine you’re feeling hungry. Would you eat the whole apple, or could you leave a piece or two behind? Now, apply that same approach to your breathing—breathe just enough to feel a slight air hunger.
Let air hunger be your companion on your journey to optimal health
Many new students of the Buteyko Breathing Method ask me the same question:
“Sasha, why do I feel such an uncomfortable ‘air hunger’ when I practice? Am I doing something wrong?”
The short answer is no. That mild feeling of wanting more air is exactly what you want to experience. It’s a sign that you’re reducing your breathing enough to begin increasing your carbon dioxide levels in the lungs—the core principle of the Buteyko Method. Far from being a mistake, this “air hunger” signals that you’re on the right track toward healthier, more efficient breathing.
In this blog post, I’d like to shine a light on what air hunger is, why it’s at the heart of Buteyko breathing, and how you can embrace this natural (yet slightly uncomfortable) sensation to gently encourage lasting healing in your respiratory system—and your overall health.
What is Air Hunger?
Air hunger is that familiar feeling of “running out of breath” or not getting enough air. Normally, we interpret it as an alarm bell—our body yelling, “Quick, take a big gulp of air!” But the Buteyko perspective flips this script. When carefully controlled, air hunger becomes a handy tool for recalibrating our breathing patterns. Think of it like a gentle tap on the shoulder, reminding your lungs to breathe less but more effectively.
Most people have been over-breathing for years without even knowing it. This excessive breathing lowers carbon dioxide (CO₂) levels in the lungs—often referred to as “prana” or “vitality” in various traditions—and leaves us vulnerable to a variety of health issues. By deliberately creating a mild air hunger, we give our bodies the signal to restore that healthy CO₂ balance—something Dr. Buteyko himself called the main regulator of all bodily functions.
Dr. Buteyko’s Discovery
Dr. Konstantin Buteyko was a Soviet scientist and medical professional who dedicated his life to studying the secrets of breath. While grappling with a serious, life-threatening illness, he noticed that taking fewer, slower breaths actually eased his chronic pain. Intrigued, he continued experimenting—reducing his breathing and cultivating a gentle sensation of air hunger—and, eventually, restored his own health.
Building on this breakthrough, Dr. Buteyko created a series of breathing exercises designed to generate a mild feeling of air hunger, a discovery that transformed the lives of countless people with asthma, high blood pressure, allergies, and many other conditions. His big takeaway? When it comes to breathing, less is often more. By taming our tendency to over-breathe, we maintain a healthier level of CO₂ in our lungs, which supports the “just right” balance of oxygen and carbon dioxide. You’ll know you’re in that sweet spot when you feel that subtle wave of air hunger during your Buteyko practice.
How Air Hunger Works in Practice
When you practice Buteyko breathing, you gradually reduce your breath until you feel just a hint of air hunger. (Hint is the key word here—we never want you gasping or panicking, but rather experiencing a gentle discomfort.)
Watch Sasha Yakovleva share a personal story about the importance of maintaining air hunger, a core principle of the Buteyko Breathing Method.
Maintaining Air Hunger All the Time
Ludmila Buteyko taught me a breathing exercise called “An Apple”—a deceptively simple practice that trains you to breathe less, in order to sustain gentle air hunger for longer stretches (if not all the time). As a true master of the Buteyko Method, Ludmila could maintain this subtle air hunger nearly 24/7, a feat that demands an extraordinarily high level of breathing awareness.
According to Dr. Buteyko, this gentle yet continuous air hunger often produces a mild sense of euphoria around the heart chakra, sending a soothing wave of well-being throughout the entire body.
Breathing Exercises to Cultivate Air Hunger
If maintaining air hunger by simply breathing less feels out of reach, don’t worry—that’s where breathing exercises come in. By deliberately manipulating your breath, you can gently train your body to hold onto more CO₂.
- Breath Holds
The most well-known Buteyko exercise is the classic breath hold. Here’s how it generally works:
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- Inhale softly, then exhale gently.
- Pinch your nose and hold your breath just until you feel that faint hint of air hunger.
- Resume quiet nasal breathing—resisting any urge to gasp—and repeat.
Over time, you can stretch these holds a bit longer as your tolerance builds.
- Reduced Breathing Sequence
I’ve developed my own set of exercises to help my clients dial in that gentle Buteyko air hunger. The “Reduced Breathing Sequence” is especially helpful if you’re new to this. Remember, nasal and silent breathing should be maintained throughout the exercise.
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- Block your left nostril and breathe only through your right nostril for 1 minute.
- Return to normal breathing and relax for 1 minute.
- Block your right nostril and breathe only through your left nostril for 1 minute.
- Return to normal breathing and relax for 1 minute.
- Partially cover both nostrils so the airflow is restricted, breathing this way for 1 minute.
- Return to normal breathing and relax for 1 minute.
- Cup both hands around your nose (like a mask) and breathe this way for 1 minute.
For individuals in poor health, these exercises can feel challenging. While it might be scary to intentionally create air hunger, it will start transforming your health. Once you become comfortable with reduced breathing, you’ll likely see improved energy, better color in your cheeks, and more peaceful automatic breathing patterns.
In this clip, Sasha Yakovleva guides participants of the Buteyko BreathMastery program through the Reduced Breathing Sequence exercise.
Physical Activities and Air Hunger
We tend to think physical exercise alone will boost our health, but here’s the catch: its real benefits come from raising CO₂ levels. If your workout doesn’t elevate CO₂, it won’t do much for your health. Whether you’re biking, swimming, walking, running, or skiing, try maintaining a gentle air hunger.
- If you catch yourself gasping or feeling severely out of breath, that’s too much.
- Aim instead for a soft sensation of air hunger as you move.
As your breathing improves, you might need more strenuous activity to reach that same gentle air hunger, and the sensation will naturally evolve. For example, someone in poor health might feel air hunger when walking slowly. After practicing Buteyko, that same slow walk no longer triggers air hunger, so they begin jogging to maintain it. Eventually, they might add running, and if that gets too easy, they move on to sprinting. In each case, the goal remains the same: keep chasing that delicate balance of mild air hunger that signals beneficial CO₂ increases.
Using a Belt to Maintain Air Hunger
I often rely on a Buteyko belt to maintain air hunger—daytime, nighttime, or even during workouts—and I teach my clients to do the same. Wearing it can feel odd at first, especially for those with asthma, COPD, or other breathing issues, because it creates that air hunger. But you’d be surprised how quickly that gentle discomfort can become second nature—and even welcome.
The Buteyko belt is an invaluable tool to help you stay in that sweet spot of air hunger, especially when your mind is elsewhere—during sleep, intense conversations, or emotional moments.
Common Fears and Misconceptions
It’s perfectly normal to feel worried when you first sense air hunger. Our survival instincts usually tell us, “Breathe bigger—breathe more!” And many of us grew up believing deep, forceful breaths are the key to stress relief. No wonder a different approach feels foreign at first!
But once you learn how controlled air hunger helps restore proper CO₂ in your lungs, that mild discomfort starts to look like a friend, not a foe. Give yourself time and the right guidance, and your body will adapt beautifully. Remember: air hunger is a vital piece of the puzzle.
Tips for Embracing Air Hunger
- Stay Calm and Observant
When you feel air hunger, acknowledge it rather than panic. Keep your shoulders relaxed and your mind curious. Think of it as a sign—your lungs are learning to balance CO₂. - Build Slowly
New to Buteyko? Start small: short breath holds, minimal breath reductions—baby steps are key. - Stay Within Your Comfort Zone
The Buteyko method shouldn’t feel scary. If you find yourself gasping, dial it back until you feel just a mild discomfort. - Focus on Nasal, Silent Breathing
Always inhale and exhale exclusively through your nose—and do it silently. This keeps the air warm, filtered, and at an optimal volume, all of which support a healthy CO₂ balance in your lungs. - Seek Expert Guidance
If you want to develop your Buteyko practice safely and effectively, consider working with a qualified practitioner. Beginners often have low sensitivity to their breathing and may develop unhealthy patterns, like chest breathing, without realizing it. Personalized instruction will help you stay on track and avoid setbacks.
Embrace the Power of Air Hunger
Cultivating air hunger is a bit like going on a diet, except instead of eating less, you’re breathing less. In other words, the Buteyko Method can be seen as an “air diet.” Just as a balanced food diet can boost your overall health, an air diet can do the same—and, according to Dr. Buteyko, it can be even more effective (thousands of times more!) since the way we breathe has a far stronger impact on our well-being than what we eat.
The next time you sense that subtle craving for air, pause and remember: this is your body’s gentle nudge toward a healthier CO₂ balance. Air hunger is not your enemy—it’s a guide, reminding you to find that calmer, more balanced breath.
Each breath hold, each soft wave of discomfort, nudges you closer to the natural, efficient breathing Dr. Buteyko concluded we need to stay (or become) healthy. Let air hunger be your companion on this journey. In time, you’ll find that magical place where breath feels easy, energy feels high, and you sense you’re moving into a state of improved well-being.
And remember, the entire BreathMastery Community, certified Buteyko teachers, and I are right here with you, exploring the remarkable potential of a calmer, more balanced breath. Our knowledge and experience are available to you.
