Does mucus intend to normalize your breathing and increase CO2?
Brian Lee: Today, we’re tackling a topic that may sound counterintuitive at first: could your breathing be the real reason behind your constant congestion?
I don’t mean catching a cold or having allergies once in a while; I mean that nagging, year-round stuffy nose that never fully clears.
Maybe you’ve tried sprays, pills, even surgery, and you still can’t breathe properly through your nose.
Joining us again is Sasha Yakovleva, a certified Buteyko Breathing Method specialist, educator, and co-founder of the Buteyko Breathing Center.
Sasha, welcome!
Sasha: Thank you! I’m so glad we’re discussing this because it’s such a misunderstood issue. Many people live with chronic nasal congestion and think it’s normal, or think their only options are medication and surgery. But in many cases, it’s not just a medical issue. It’s a breathing issue.
Host: That’s 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’s not something most people ever consider.
Sasha: That’s true, and that’s 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’t go away. It just keeps recycling.
Host: So let’s start with that: how exactly does someone’s breathing cause congestion?
Carbon Dioxide: Not Waste Gas, But Key to Clear Airways
Sasha: The answer lies in something most people aren’t taught… that breathing isn’t just about oxygen. It’s about balance.
Healthy breathing maintains a delicate level of carbon dioxide in your lungs. And despite what many believe, carbon dioxide is not just a waste gas. It’s essential for oxygen delivery, blood vessel dilation, and airway health.
Host: That’s really surprising. I think most people have been taught to see carbon dioxide as something we need to get rid of.
Sasha: Yeah, that’s the common misconception. But Dr. Konstantin Buteyko, the creator of the Buteyko Breathing Method, discovered that carbon dioxide plays a vital role in the body.
When you breathe too much, what we call chronic hyperventilation, 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.
Host: So, breathing too much, even if it’s silent and through the nose, can narrow your airways and block your nose?
Sasha: Exactly. People often assume hyperventilation means dramatic, fast breathing, but that’s 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’s chronic and subtle, but over time, it disrupts the body’s respiratory balance.
Host: That’s wild. So if someone’s constantly congested and breathing through their mouth, it’s possible that the mouth breathing is making it worse?
Sasha: Yes, mouth breathing 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.
Plus, it triggers a stress response in the body. That leads to more inflammation and mucus production, and the cycle continues.
Mucus: Friend or Foe?
Host: 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?
Sasha: Absolutely! Mucus is usually viewed negatively, but from the perspective of the Buteyko Method, it’s 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.
Host: That’s a very different way to look at it. How exactly does mucus help us?
Sasha: 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.
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.
Host: So, mucus production could be our body’s way of telling us to slow down our breathing?
Sasha: Exactly. Your body is incredibly wise. It recognizes that chronic hyperventilation—breathing too much—lowers 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.
Host: That really flips the narrative. Most people think congestion is the problem, not the body’s attempt to solve a deeper issue.
Sasha: Right, congestion isn’t the root cause—it’s a symptom of the underlying issue, which is hyperventilation. 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.
Host: Fascinating. So, from the Buteyko perspective, if someone addresses their hyperventilation and learns proper breathing techniques, mucus should naturally reduce?
Sasha: 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.
The Buteyko Method
Host: Let’s go back to discussing inflammation and mucus production. Can the Buteyko Breathing Methiod interrupt this cycle?
Sasha: Absolutely. The Buteyko Method helps people retrain their breathing. We teach nasal breathing, always, even during sleep. And we teach reduced breathing, meaning, you breathe less 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.
In fact, Dr. Buteyko developed a simple technique to unblock the nose without any sprays or medications, just by altering your breath.
Host: Wait, so you’re saying there’s a way to unblock your nose using just your breathing?
Sasha: Yes. It’s very gentle and safe. When someone comes to us with nasal congestion, we don’t 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’s not magic; it’s physiology!
Host: That’s fascinating. And what I love is that it’s not forcing anything. It’s just restoring something the body’s supposed to be doing.
Sasha: Exactly. The body wants to breathe well. It’s designed to function with nasal breathing, steady carbon dioxide levels, and efficient oxygen delivery. But when people spend years or even decades mouth breathing, especially during sleep, it becomes a chronic dysfunction.
Signs Your Breathing Might Be Off (Beyond a Stuffy Nose)
Host: So let’s talk about symptoms, Sasha. If someone’s listening and wondering if their breathing may be off, what are the signs?
Sasha: Great question. Chronic nasal congestion is one. But also: dry mouth in the morning, snoring, fatigue, brain fog, cold hands and feet, anxiety, restless sleep, frequent yawning or sighing… these are all signs of dysfunctional breathing. We often say, “Your breathing habits leave clues.” You just have to learn how to recognize them!
Host: That’s a big list. And I bet a lot of people live with those symptoms and just brush them off.
Sasha: Yes, and they adapt to them. They normalize them. But they don’t realize that something as basic as breathing could be at the root of so many issues. Even things like asthma, allergies, and chronic sinus infections are often linked to poor breathing.
Buteyko Breathing Normalization: A Comprehensive Program
Host: You’ve mentioned before that the Buteyko Method isn’t just a technique, it’s a full program. Can you explain that a bit?
Sasha: Of course. What I teach is not a quick fix. It’s a structured, months-long program called Buteyko Breathing Normalization. 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.
The method has to be practiced consistently and correctly, and ideally under the guidance of a certified Buteyko specialist.
Host: And this is the same method that’s helped thousands of people get off medications and avoid surgery?
Sasha: 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.
I ’ve also helped parents whose children were mouth breathing and constantly congested. Once they restored nasal breathing through Buteyko training, the difference in their child’s health, and behavior, was profound.
Mouth Breathing Among Kids
Host: Let’s talk about kids for a moment. A lot of parents see mouth breathing in their children and assume it’s just something they’ll outgrow.
Sasha: That’s a dangerous assumption. Chronic mouth breathing in children is a red flag. It not only leads to nasal congestion, but also affects facial development, dental health, sleep quality, 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.
Host: Wow. That really underscores how important this is. It’s not just a matter of comfort; it comes right down to health.
Sasha: Exactly. And when parents understand that breathing is the foundation of their child’s 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.
Host: And the good news, from what I’ve heard you say, is that the body is responsive. If you give it the right support, it adapts.
Sasha: Absolutely, it does. The body is incredibly 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.
Modern Life and the “Disease of Deep Breathing”
Host: Let’s zoom out for a second. Why do you think so many people have dysfunctional breathing in the first place?
Sasha: Modern life. Stress, sedentary habits, processed food, artificial environments… they all contribute to poor breathing patterns. We talk too much, we eat too much, we worry too much, and we breathe too much.
Dr. Buteyko called this “the disease of deep breathing,” though I prefer to call it – the disease of excessive breathing. People have been conditioned to believe that big breaths are healthy, but that’s a myth. The healthiest breath is small, silent, nasal, and light.
Host: That’s the opposite of what we’re told in yoga classes or fitness routines: “Take a deep breath in…”
Sasha: Yes. That cue, “deep breath,” has done so much damage. It trains people to hyperventilate. We’re not supposed to force our breath. We’re supposed to allow it.
One of the most important sensations in the Buteyko Method is called “air hunger.” It’s the feeling of slightly wanting to breathe more, but staying relaxed. This builds carbon dioxide and helps the body recalibrate. It’s uncomfortable at first, but incredibly healing.
Feeling Congested? First Steps Towards Relief
Host: So if someone’s congested right now, listening to this, what can they do?
Sasha: First, close your mouth. Start breathing only through your nose. If your nose is blocked, try the nose unblocking exercise from the Buteyko Method. And then, begin to learn how to reduce your breathing volume. That’s where the healing begins. But don’t try to self-teach the entire method from videos; it’s not safe or effective. This is a gradual breathing retraining process, and it needs proper guidance.
Host: And people can learn this online through your center, right?
Sasha: 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.
Host: Sasha, this has been so enlightening. I think a lot of people are going to look at their nose, and their breath, a little differently after this.
Sasha: I hope so. Because when you change your breath, you change your health. And often, the results are life-changing. There is at least one thing I want people to remember…
Host: What is this?
Sasha: Breathe through your mouth as often as you eat through your nose!
Host: This is funny! I assume it means that the nose is for breathing when the mouth is for eating.
Sasha: Correct.
Host: Thank you for being here, Sasha.
Sasha: Thank you. And breathe gently.
Host: To our readers, if you’re dealing with congestion, chronic stuffiness, or if your child is struggling to breathe freely, help is available. Take the free breathing test, and find out if your breath is the missing piece you’ve been overlooking.
Until next time, stay curious, and breathe better, not bigger.
