Understanding Your Control Pause (CP) and Positive Maximum Pause (PMP)

Evaluate your health by using Dr. Buteyko’s breathing measurements

What if the key to better health and well-being lies in that subtle, serene space between your breaths? K.P. Buteyko, MD-PhD—a legendary physiologist—suggested exactly that. Together with a team of medical experts, Dr. Buteyko shone a spotlight on the “pause”—the brief stillness after you exhale. He considered this silent interval a powerful measure of our respiratory health and overall vitality. In the Buteyko Method, there are two primary ways to take these “breath snapshots”: the Control Pause (CP) and the Positive Maximum Pause (PMP). By learning and tracking these two measurements, you gain a clear window into the strength of your breathing—and, in many ways, your total health.

Misconceptions About Breathing Measurements

It’s important to understand that CP and PMP are breathing measurements, not breathing exercises. Think of them like taking your temperature or blood pressure. In contrast, breathing exercises (including breath holds) are more like altering your “internal climate” with a hot or cold bath.

The Origins of Breathing Measurements

Ludmila ButeykoDr. Buteyko’s wife and a master of his method—once told me, “Even if all Dr. Buteyko’s discoveries were forgotten, he would still be considered an outstanding scientist and doctor for creating breathing measurements alone. That alone could benefit humanity tremendously.”

How Did He Create It?

Back in the 1960s, Dr. Buteyko ran a large laboratory dedicated to unraveling the science of breathing. Patients who were carried in often walked out on their own, and as a result, Dr. Buteyko’s reputation soared to national acclaim. Of course, success attracted envy, and one night, someone broke into his lab while he was away and destroyed his one-of-a-kind, expensive equipment (including devices that measured CO₂ in the lungs). Suddenly, Dr. Buteyko had to improvise, continuing his work without any medical equipment.

Out of this crisis came his stroke of genius: he realized the “deliberate pause” after exhalation could reveal a person’s CO₂ levels in the lungs—something he considered the key marker of respiratory health and much more.

Maximum Pause: An Indicator of Vitality

Dr. Buteyko observed that a person’s ability to comfortably hold their breath after exhalation directly reflected not only their respiratory strength but also their overall health and well-being. It was like measuring the level of your “vital energy”—what, I believe, other traditions call “prana,” “chi,” or simply the “breath of life.”

The Buteyko Method “In a Nutshell”

Dr. Buteyko created a now-famous chart illustrating these ideas, which I sometimes call “the Buteyko Method in a nutshell”. At home, I have an original poster drawn by Dr. Buteyko himself (in Russian, of course). This extraordinary treasure was gifted to Thomas and me during our first visit to the Buteyko Clinic in Moscow. The chart’s fifth column focuses on the Maximum Pause (MP)—Dr. Buteyko’s main and original breathing measurement.

Dr. Buteyko's chart of health zones - Maximum Pause
Dr. Buteyko’s chart of Maximum Pauses as breathing measurements

The Meaning of Maximum Pause

Here is a very brief version:

  • When your Maximum Pause is zero, life ends.
  • When your morning Maximum Pause is 60 seconds or higher (and stays that way), you’re at the level of your optimum respiration and health.
  • Anything below that opens the door for various illnesses.

Dr. Buteyko’s chart actually extends beyond the 60-second benchmark, into what he called the “yogic level.” People at these higher levels may find they need less food and sleep, have heightened intuition, and display other fascinating abilities, which in India were know as “siddhis”. In fact, Dr. Buteyko himself was said to have operated at this “extraordinary” level.

By the way, a few of my clients have reached about 100-second morning PMP and reported truly life-changing benefits at that level.

To learn more about how to read breathing measurements, visit this page.

Negative Maximum Pause: A Pitfall to Avoid

Dr. Buteyko also described a phenomenon called the Negative Maximum Pause, where individuals push their breath-hold to an extreme, causing them to gasp for air and over-breathe. He believed this was detrimental to health because it triggers hyperventilation and leads to a loss of CO₂.

Buteyko Table of Health Zones

The Introduction of the Control Pause (CP)

Not everyone could measure their Maximum Pause accurately—especially those with low sensitivity to their breathing or individuals on certain medications. To help them avoid falling into a Negative Maximum Pause, Dr. Buteyko introduced a gentler measurement type: the Control Pause (CP).

Think of CP as an effortless measurement—roughly half of the Maximum Pause. Its original purpose was to act as a transitional stage, allowing beginners to safely build awareness before advancing to the Maximum Pause.

When Dr. Buteyko began teaching in the West, many of his students were asthmatics dependent on steroids. Because of their low breath sensitivity and strong competitive spirit, they tended to push their measurements to the extreme. Some even noted that the word “Maximum” suggested they should go “all out.” As a result, Dr. Buteyko had to prioritize their safety and rely on CP. He assumed he would eventually guide these students past the beginner phase, but in most cases, that never happened.

Instead, those initial students began teaching the method themselves, certifying other Buteyko instructors. Over time, the term CP became widely recognized among Western practitioners as the main form of breathing measurement—despite technically being incorrect. Ironically, since so many people still insisted on pushing their pauses to the limit, this CP ended up functioning almost the same as Dr. Buteyko’s original Maximum Pause!

Introducing Positive Maximum Pause

When I began teaching the Buteyko Method in the U.S. in 2008, I encountered the same issue: my students were pushing themselves too hard. To prevent that, I added the word “Positive” to Dr. Buteyko’s original term, “Maximum Pause.” This simple but essential change reminds students not to force their breath holds and risk slipping into a Negative Maximum Pause. After discussing it with Dr. Novozhilov and Ludmila Buteyko, I received their approval, and since then, Positive Maximum Pause (PMP) has become our primary measurement at the Buteyko Breathing Center.

That said, I occasionally use the term “Control Pause” when working with beginners, simply to keep things safer and more approachable.

Why the Pause Matters

Understanding Control Pause and PMP means understanding the importance of carbon dioxide (CO₂) in the body. Contrary to popular belief, CO₂ is not merely a waste product; it’s a vital regulator of many bodily functions—what Dr. Buteyko considered the “primary conductor” of health.

Here are just a few of the roles CO₂ plays:

  • Oxygen Delivery: CO₂ supports the release of oxygen from the blood to tissues (the Bohr effect).
  • pH Balance: CO₂ helps maintain the blood’s acid-base equilibrium.
  • Airway Function: CO₂ is a natural bronchodilator, keeping airways open.
  • Nervous System Regulation: CO₂ levels affect mood, anxiety, and sleep.

Over-breathing drains CO₂, upsetting these critical processes and leading to issues like:

CP and PMP help you assess your CO₂ levels. Through Buteyko Breathing Exercises and lifestyle adjustments, you can restore healthy CO₂ levels in your lungs—and in doing so, reclaim and elevate your well-being.

Measuring CP and PMP: A Practical Guide

  1. Preparation
  1. Find a peaceful, comfortable spot to sit.
  2. Sit upright, feet flat on the floor, and relax your shoulders.
  3. Breathe gently and naturally for a minute or two.
  1. Measure Your Control Pause (CP)
  1. Take a normal, gentle breath in through the nose, then exhale gently through the nose.
  2. Pinch your nose shut and start your timer.
  3. Stay calm and relaxed.
  4. When you first feel the natural urge to breathe again, stop the timer and release your nose.
  5. The number on your timer is your CP.
  1. Measure Your Positive Maximum Pause (PMP)
  1. Take a normal, gentle breath in through the nose, then exhale gently through the nose.
  2. Pinch your nose shut and start the timer.
  3. Remain relaxed, as with the CP.
  4. When you sense your first urge to breathe, try holding out a bit longer without straining.
  5. Once you reach a moderate urge to breathe, stop the timer and release your nose.
  6. The timer reading is your PMP.
  7. Your breathing should return to normal within two or three breaths. If you gasp or need multiple big inhalations, you likely pushed too far, edging toward a Negative Maximum Pause.Visit this page to measure your Control Pause and Positive Maximum Pause and receive a free evaluation report.

Factors That Influence CP and PMP

  1. Altitude: At 5,000 feet or above, lower oxygen content can reduce your PMP.
  2. Medication: Certain drugs (like steroids) can artificially boost CP or PMP measurements.

When to Measure Your PMP

  1. Every Morning: Gauge your breathing baseline and overall health first thing each day.
  2. Before & After Buteyko Sessions: Observe how your PMP changes in response to practice.


The Goal: Increasing Your PMP

The Buteyko Method aims to gradually raise your PMP to 60 seconds or more, measured each morning for at least six months—a level that Dr. Buteyko considered the “norm” for optimal health and longevity.

Achieving this often requires:

  1. Healthy Breathing Habits
    Keep your mouth closed, breathe silently through your nose 24/7.
  2. Buteyko Breathing Exercises
    Practice breath holds, reduced breathing techniques, and relaxation strategies that build CO₂ tolerance.
  3. Supportive Lifestyle
    Manage stress, stay active, and follow a balanced diet to support healthier breathing patterns.

These tools can be learned through the Buteyko Breathing Step-by-step video course or the Buteyko Breathing Normalization Training. In this program, I typically work one-on-one with a student or family for 2–4 months—an approach that consistently delivers the best results.

Embrace the Power of the Pause

Ultimately, CP and PMP are far more than mere numbers—they reflect your body’s capacity to sustain life-giving levels of CO₂ and harness the power of efficient breathing. By measuring them regularly and practicing the Buteyko Method, you’ll find a clear, transformative path to better respiratory health and, as a result, a longer, fuller, and more energized life — one rich with meaning.

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