8/6/2019 ME/CFS Breathing Techniques

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St. Helier & Sutton CFS Service

www.epsom-sthelier.nhs.uk/cfs

Breathing Techniques for CFS Symptom Control

Why are breathing exercises recommended in Chronic Fatigue Syndrome?

! It is thought that some people with Chronic Fatigue Syndrome may be burdened byhypocapnia reduced levels of blood carbon dioxide.

! This happens unnoticed as even minor degrees of over breathing can, over a period of time,lead to a significant reduction in the level of carbon dioxide in your blood. This causes analteration in the level of ionized calcium in the blood as well as other important substances.

! Low levels of carbon dioxide can lead to a constriction of several important blood vessels. Thisis especially important in the case of the central nervous system where it is possible thatconstriction of blood vessels may contribute to a sensation of being remote from the

environment as well as tiredness, pins and needles in the hands and feet and an increase inpain levels.

! Controlling the rate of breathing and correcting the low carbon dioxide level could therefore bean important part of the therapy used in the management of Chronic Fatigue Syndrome.

! The control of breathing has been found helpful by several of our patients with severe ChronicFatigue Syndrome where, in addition to relieving the tiredness, it has helped to reduce muscleaching and spasms and contributed to an improvement in concentration and stamina.

What do the exercises involve?

1) The following steps are based on the Buteyko or shallow breathing method that is sometimesrecommended for people with asthma.

Step 1

Take 2 normal breaths, then breathe out and see how long you can hold your breath for.

Step 2

Breathe through your nose for 5 minutes taking shallow breaths and keeping your mouth shut. Thendo Step 1 again and see if your count has improved.

Step 3

Repeat Step 1 and Step 2 four times in a row, it should take no more than 25 minutes. Practise atleast once a day.

2) Progressive Breath-Holding

Step (i) Hold breath for 5 seconds. Repeat 5 6 times per hour for at least 2 separate hoursin a day. Repeat for 3 consecutive days.

Step (ii) On the 4th

day increase the duration of breath-holding by 2 seconds to 7 seconds andrepeat as indicated in Step (i).

Step (iii) After a further 3 days increase breath-holding by further 2 seconds to 9 seconds andcontinue as in Step (i).

Step (iv) Gradually increase breath-holding by further 2 second intervals every 3 days until youcan comfortably hold your breath for 20 to 30 seconds. Repeat the breath-holdingseveral times a day for the next 3 months and continue thereafter if helpful.