When most people think about breathing, they focus on the inhale or the exhale—rarely do they pay attention to the space between breaths. Yet, in the Buteyko Method, one of the most telling indicators of healthy breathing is precisely that gentle, unforced moment of stillness that naturally appears when you are breathing well. This subtle gap is called the “Automatic Pause,” and it can reveal more about your respiratory system—and overall well-being—than you might suspect.
In this session, Sasha Yakovleva guides a group of Buteyko students through a 30-minute breathing exercise designed to cultivate the natural pause after exhalation—a key indicator of balanced, healthy respiration. Dr. Buteyko stated that perfect health is unachievable without this automatic pause.
What Is the Automatic Pause?
The Automatic Pause is a tiny, spontaneous pause that occurs after you exhale and before your next inhale begins. The key word here is “automatic,” meaning it emerges on its own when breathing is calm, nasal, and free from overexertion or anxiety. Unlike other breath pauses practiced in the Buteyko Method—such as the Control Pause (CP) or the Positive Maximum Pause (PMP)—the Automatic Pause is not deliberately held or measured. Rather, it’s an unconscious reflection of balanced breathing physiology.
Think of it as a tiny rest—a whisper of stillness that shows up when your body is perfectly content with its current oxygen and carbon dioxide (CO₂) levels. It’s your body’s way of saying: We’re good. No need to rush that next breath.
Why the Automatic Pause Matters
- A CO₂ Barometer
Dr. K.P. Buteyko often said that carbon dioxide is the unsung hero of good health. Healthy CO₂ levels ensure that oxygen reaches your cells effectively and that your body stays balanced. When these levels are optimal, the urge to inhale after exhaling lessens, creating a gentle pause. If your breathing is too fast or heavy, you’ll blow off too much CO₂—and that pause will disappear, replaced by a rush to inhale. -
A Snapshot of Your Nervous System
Your breathing mirrors your nervous system. When life feels like chaos and you’re stuck in fight-or-flight mode, your breath becomes rapid, shallow, and restless. But when the Automatic Pause appears, it’s a signal: Your nervous system is at peace. Calm breathing equals a calm mind and body. - Gateway to Gentle Breathing Habits
Noticing and supporting the Automatic Pause can help you develop smoother, quieter breathing patterns overall. This is crucial in the Buteyko Method, which places a high premium on silent, nasal breathing that avoids hyperventilation and excessive air volume.
How to Find Your Automatic Pause
Discovering your Automatic Pause is a bit like finding a shy animal in the wild—it requires patience and observation. Follow these steps to gently coax it into your awareness:
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Settle into Stillness
Find a comfortable spot. Sit or lie down, and let your breath move naturally. No effort, no force. Just relax. -
Observe the Exhale
Watch each exhale until it fades away. Then, notice the space right after. Is there a lull—a brief silence—before the next inhale arrives? -
Avoid Forcing It
If you try to create or hold the pause, it vanishes. This is a spontaneous phenomenon, not something you can make happen. -
Acknowledge, Then Let Go
Recognize the pause and enjoy it for what it is—a natural gift from your body. No need to prolong or control it.
Nurturing Your Automatic Pause with the Buteyko Method
While you can’t practice the Automatic Pause directly, you can create the perfect conditions for it to thrive. Here’s how the Buteyko Method can help:
1. Breathe Through Your Nose (Always!)
Nasal breathing slows your breath and improves CO₂ retention, creating the optimal environment for an Automatic Pause.
2. Gentle Breath Holds
Short, controlled breath holds—done Buteyko-style—can boost your body’s CO₂ tolerance, paving the way for a longer, more natural pause.
3. Practice Reduced Breathing
These exercises encourage you to take in less air than you think you need. Over time, your breathing becomes softer and more rhythmic, and the Automatic Pause lengthens naturally.
4. Adjust Your Lifestyle
Mind your stress, exercise (nasally!), eat lightly, and prioritize good sleep. These small tweaks keep your nervous system balanced and your CO₂ levels steady.
Why Cultivate the Automatic Pause?
The benefits of a healthy Automatic Pause ripple through every aspect of your life:
- Ease in Breathing: Say goodbye to constant breathlessness and respiratory issues.
- Deeper Sleep: Improve sleep quality, reduce snoring, and wake up refreshed.
- Less Anxiety: A calmer nervous system means fewer spikes of anxiety and panic.
- More Energy and Stamina: When your oxygen delivery system is efficient, vitality follows.
- Overall Health Boost: Many chronic issues on Dr. Buteyko’s list of reversible disorders improve when your breathing normalizes.
Embracing the Space Between
In the hustle and bustle of daily life, it’s easy to overlook the subtle magic of a quiet breath. Yet in the Buteyko Method, that split-second of rest — the Automatic Pause — is a shining emblem of balanced CO₂ levels, healthy respiratory function, and overall well-being.
Typically, the Automatic Pause emerges and stabilizes once the morning Positive Maximum Pause (PMP) reaches 40 seconds — considered the lowest level of the CO₂ norm. Nevertheless, many people begin experiencing it occasionally when their PMP hovers around 30 seconds. People often notice this natural pause in a still, resting position, such as while meditating, driving, or reading a book.
Learning to notice and appreciate this pause is as much a mindfulness practice as it is a physiological one. By refining your Buteyko techniques — through nasal breathing, gentle breath holds, and reduced breathing exercises — you create an internal environment where the Automatic Pause can develop and become longer. And with it comes a profound calm, better physical and mental health, and a renewed sense of connection to your breath — proving once again that sometimes, the smallest moments hold the greatest power.
