译者：布捷伊科（Buteyko）练习是一种能够改善呼吸（由此来改善健康状况）的呼吸练习。（我不知道Buteyko为什么被翻译成布捷伊科。我觉得应该翻译成“步忒控”。LOL）屏气测量方法可以检测布捷伊科（Buteyko）呼吸练习是否有助于你的呼吸功能改善。

我对呼吸的着迷，来自于一本书《呼吸》（James Nestor）：

https://blog.sciencenet.cn/home.php?mod=space&uid=306792&do=blog&id=1411644

如果你不打算看这本书，你依然需要知道：用鼻子（而不是嘴）呼吸，才是健康的呼吸方法。至于为什么，你可以上网搜，也可以看这本书。（我有兴趣翻译书中的一些内容，但是，也许另外一本书，又会吸引住我的注意力。）

【维基百科

布捷伊科(Buteyko) 呼吸方法：

布泰伊科方法或布泰伊科呼吸技术是一种补充或替代物理疗法，建议主要使用呼吸练习来治疗哮喘和其他呼吸系统疾病。 [1]

布泰伊科声称，包括哮喘在内的许多疾病都是由长期呼吸频率增加或过度换气引起或加剧的。 该方法旨在纠正过度换气并鼓励更浅、更慢的呼吸。 治疗方法包括一系列减少呼吸的练习，重点是鼻呼吸、屏气和放松。

布泰伊科方法的倡导者声称，它可以减轻哮喘、慢性阻塞性肺病 (COPD) 和慢性过度换气患者的症状和对药物的依赖。 鉴于支持该方法的理论和功效的证据有限且不充分，医学界对这些说法提出质疑。[1][2] 

译者评论：看来，维基百科还是不够跟进。

Buteyko method:

The Buteyko method or Buteyko Breathing Technique is a form of complementary or alternative physical therapy that proposes the use of breathing exercises primarily as a treatment for asthma and other respiratory conditions.^[1]

Buteyko asserts that numerous medical conditions, including asthma, are caused or exacerbated by chronically increased respiratory rate or hyperventilation. The method aims to correct hyperventilation and encourage shallower, slower breathing. Treatments include a series of reduced-breathing exercises that focus on nasal-breathing, breath-holding and relaxation.

Advocates of the Buteyko method claim that it can alleviate symptoms and reliance on medication for patients with asthma, chronic obstructive pulmonary disease (COPD), and chronic hyperventilation. The medical community questions these claims, given limited and inadequate evidence supporting the theory and efficacy of the method.^[1][2]

https://en.wikipedia.org/wiki/Buteyko_method】

Buteyko 控制（呼吸）暂停 (完整指南)

布捷伊科（Buteyko）练习

11 月 1 日

尼尔·特兰特

关于控制暂停

控制暂停 (Control Pause; CP) 也称为 BOLT 分数，是一种简单的屏气测量，可用于获取呼吸反馈（为了测试肺功能）。 控制暂停测量你呼气后可以舒适地屏住呼吸的秒数。 CP秒数会随着你的呼吸改善（比方说通过Buteyko呼吸练习）而增加，并可用于跟踪你练习布捷伊科（Buteyko）呼吸时的进度。

【BOLT 分数衡量的是你呼气后可以屏住呼吸的时间。

Your BOLT score is the measure of how long you can hold your breath after an exhale.】

低控制暂停（CP秒数短，或屏气能力低）通常与各种功能失调的呼吸症状相关，例如上胸部呼吸、比较快且比较累的呼吸、和呼吸困难。 通过定期练习布泰伊科（Buteyko）呼吸练习并改变生活方式，可以逐渐改善控制暂停、并减少从哮喘和焦虑到长期新冠和恐慌发作等各种症状。

控制暂停还可以与 HRV（心率变异性）、静息心率、和睡眠指标等其他自我测量指标结合使用，作为客观跟踪你的健康状况的一种方式。 它还具有不需要昂贵的可穿戴设备来测量它的额外好处。

控制暂停的一个缺点是影响它的因素很多。因此，在早上醒来时测量它比较好，以获得更一致的读数。 你还可以使用以下说明进一步提高控制暂停测量的一致性和准确性。

一致且准确地测量控制暂停的步骤

1. 安静地坐着，至少 3 分钟内不做任何事情，然后测量你的控制暂停时间，让呼吸稳定下来。 你应该合上嘴，并且避免任何干扰，例如看手机。

2. 以放松的直立姿势坐下，最好坐在（有直立的椅子背的）椅子上。

3. 手上有一个秒表或类似的东西来测量时间。

4、通过鼻子正常吸气和呼气，然后捂住鼻子开始计时。

5. 当你第一次感觉到呼吸的冲动，或者第一次感觉到不适时，停止计时。

6. 放开鼻子并恢复正常呼吸。

7. 控制暂停后注意你的身体和呼吸。 如果你的呼吸比平常更快或更重，或者你感到紧张或压力，那么你可能屏住呼吸的时间太长了。 下次，早点停止屏住呼吸。

控制暂停的常见错误

需要澄清的几点：

• 我们并不是为了尽可能长时间屏住呼吸，而是等待着身体发出第一个需要（再次）呼吸的信号。

• 对于那些以目标为导向的人（喜欢较劲的人），可能会倾向于屏住呼吸太长时间。 你一定不要试图超越最初的明显的呼吸冲动，因为这可能会适得其反。

• 控制暂停之前的呼吸是正常的、轻而安静的闭嘴（只用鼻子）呼吸。

• 屏气发生在呼气之后。 所以，我们吸气，呼气，然后屏住。

• 单独练习控制暂停不会改变你的呼吸功能。 它只能用作测量或与“轻呼吸”练习结合使用。

我应该屏住呼吸多长时间？

控制暂停最棘手的部分是知道何时停止屏住呼吸。 我们并不是尽可能长时间地屏住呼吸，而是等待身体发出的第一个明确的（再次）呼吸信号。 如果你发现很难识别这种呼吸冲动，则需要寻找的其他信号，比如横隔膜的微妙运动或吞咽冲动。

控制暂停后，你的呼吸不应受到干扰。 你的呼吸频率和呼吸幅度应与测量前相同。

我应该多久测量一次控制暂停？

建议每天至少测量一次控制暂停，最好是在醒来时测量。 在跟踪进度方面，了解以下内容非常重要：

1. 影响控制暂停的因素有很多，因此每次测量时它通常会变化约 1-3 秒。 因此，在跟踪进度时，最好查看数周和数月的趋势，而不是关注每日的变化。 如果你的控件比前一天的测量值上升或下降 2 秒，由于误差幅度，这实际上并没有任何意义。 如果你的控制暂停在 10 天内缓慢上升或下降 10 秒，则此数据更有意义。

2. 为了帮助你可视化控制暂停随时间变化的趋势，将数据输入到简单的 Google Sheets 电子表格中会很有帮助，这样你就可以查看随时间变化的数据，甚至可以根据需要绘制图表。

控制暂停会发生什么

对于完全参与布泰伊科呼吸计划并每天练习一小时布泰伊科（其中 30 分钟可能是闭着嘴用鼻子呼吸的行走）的参与者，我们通常期望看到：

• 在前2～3 周内，控制暂停每周增加3～4 秒。

• 每当控制暂停增加约5 秒时，你通常会看到与呼吸相关的（不良）症状减轻。

• 一旦控制暂停达到20 秒，CP 的增加速度就会减慢。 达到 20 秒的控制暂停分数至少需要三周，达到 30～40 秒的控制暂停分数至少需要六个月。

• 通常需要合上嘴（用鼻子呼吸）进行体育锻炼，以将控制暂停时间延长至 20 秒以上。

• 改善取决于多种因素，包括你当前的症状以及你在布捷伊科 （Buteyko） 练习上花费的时间。 每天对呼吸的认识越多越好。

• 同时，无需沉迷于呼吸。 让变化逐渐发生。 呼吸不能被迫顺从。

我是否需要测量我的控制暂停才能正确地进行布捷伊科（Buteyko）练习？

不，你不必使用控制暂停来练习布捷伊科（Buteyko）呼吸。 有些人发现，在他们采用布捷伊科Buteyko）呼吸方法时，向他们提供呼吸反馈并跟踪他们的呼吸如何随着时间的推移而改善确实很有帮助。 对于其他人来说，尤其是那些非常目标驱动或有完美主义倾向的人，他们可能会发现跟踪控制暂停会带来额外的挫败感、压力或紧张。 在这种情况下，最好每周测量一次控制暂停或完全放弃它。

The Buteyko Control Pause - A Complete Guide

Buteyko Exercises

1 Nov 

Written By Neil Tranter

About the Control Pause

The Control Pause (CP), Also known as the BOLT Score, is a simple breath-hold measurement that you can use to get feedback on your breathing. The Control Pause measures the number of seconds you can comfortably hold your breath after an exhalation. It will increase as your breathing improves and can be used to track your progress as you practice Buteyko Breathing. 

A low Control Pause typically correlates with a variety of dysfunctional breathing symptoms such as upper chest breathing, faster more laboured breathing and breathlessness. By regularly practising Buteyko Breathing exercises and making the relevant lifestyle changes, it is possible to gradually improve the Control Pause and reduce a wide range of symptoms from Asthma and Anxiety to Long Covid and Panic Attacks.

The Control Pause can also be used in conjunction with other self-measurement metrics like HRV (Heart Rate Variability), Resting Heart Rate and Sleep metrics as a way of objectively tracking your health. It also has the added bonus of not requiring expensive wearable devices to measure it.

One downside of the Control Pause is that many factors affect it, and so it can be helpful to measure it on waking to get a more consistent reading. You can also use the instructions below to further improve the consistency and accuracy of your Control Pause measurements. 

Steps to Measure your Control Pause Consistently and Accurately

1.  Sit quietly and do nothing for at least 3 minutes before measuring your control pause to let your breathing settle. Your mouth should be closed, and you should avoid any distractions such as looking at your phone.

2.  Sit in a relaxed upright posture, ideally on an upright chair. 

3.  Have a stopwatch or similar to hand, to measure the time.

4.  Take a normal breath in and out through the nose, and then hold your nose and start timing.

5.  When you feel the first urge to breathe, or the first sense of discomfort, stop timing. 

6.  Let go of your nose and resume breathing normally.

7.  Take note of your body and breathing after taking the control pause. If your breathing is faster or heavier than usual, or if you feel tense or stressed, then you may have held your breath for too long. Next time, stop holding your breath a little earlier.

Common Mistakes with the Control Pause

It is important to clarify:

• We are NOT holding the breath as long as we can, but rather waiting for the first signal from the body to breathe. 

• For those who are goal driven, there can be a tendency to hold the breath for too long. You must not try to push beyond the first distinct urge to breathe as this can be counterproductive. 

• The breath before the control pause is a normal, small, quiet breath with the mouth closed.

• The breath hold happens after the out breath. So, we breathe in, breath out, then hold.

• Practising the Control Pause on its own, won’t change your breathing. It can only be used as a measurement or in conjunction with the Breath Light exercise. 

How Long Should I Hold my Breath?

The trickiest element of the control pause is knowing when to stop holding your breath. We are NOT holding the breath as long as we can, but rather waiting for the first definite signal from the body to breathe. If you find it difficult to recognise this urge to breathe, other signals to look for are a subtle movement of the diaphragm or an impulse to swallow. 

After the control pause, there should be no disruption to your breathing. Your breathing rate and size of the breaths should be the same as they were before taking the measurement. 

How Often Should I Measure my Control Pause?

It is recommended to measure your Control Pause at least once a day, preferably on waking. In terms of tracking progress, it is important to know the following:

1.  There are many factors which can affect the control pause and so it will often vary by about 1–3 seconds each time you measure it. For this reason, when tracking progress, it is better to look at trends over weeks and months rather than focusing on day-to-day variations. If your control goes up or down by 2 seconds from the previous day’s measurement, this doesn’t really mean anything due to the margin of error. If your Control Pause slowly trends up or down by 10 seconds over a 10-day period, this data is much more meaningful. 

2.  To help you visualise trends in your Control Pause over time, it can be helpful to enter your data into a simple Google Sheets spreadsheet so that you can see the data over time and even plot a graph if you like. 

What to Expect with the Control Pause

For Participants who are fully engaged with a Buteyko Breathing programme and are practising an hour of Buteyko per day (30 mins of which may be walking with the mouth closed), we would typically expect to see:

• The Control Pause increases by 3–4 seconds per week for the first 2–3 weeks.

• Participants typically see a reduction in breathing related symptoms each time the Control Pause increases by around 5 seconds.

• Once the Control Pause reaches 20 seconds, the rate of increase in CP tends to slow down. It will take at least three weeks to reach a Control Pause score of 20 seconds and six months to reach a Control Pause score of 30-40 seconds. 

• Physical exercise with a closed mouth is usually required to increase the Control Pause beyond 20 seconds.

• Improvement depends on a wide range of factors, including your current symptoms, and on how much time you spent on your Buteyko Practice. The more awareness you can bring to your breathing each day, the better. 

• At the same time, there is no need to become obsessed with your breathing. Allow the changes to gradually occur. The breath cannot be forced into compliance.

Do I Need to Measure my Control Pause to do Buteyko Properly?

No, you don’t have to use the Control Pause to do Buteyko. Some people find it really helpful to give them feedback on their breathing and to track how their breathing improves over time as they adopt the Buteyko lifestyle. For others, especially those who are very goal driven or with perfectionist tendencies, they may find that tracking the Control Pause creates additional frustration, stress or tension. In this case it may be better just to measure the Control Pause once per week or drop it entirely.