The Magnum Lung Power Method

A complete, step-by-step exercise program you can do at home — designed to retrain your breathing and transform your health.

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Always consult your doctor before beginning any new health program.

How Do I Get Started?

This program is designed to be simple to follow and can be performed at home or at work. Before you begin, please consult your doctor — particularly if you have any medical conditions for which breath holding may be contraindicated. I am not a qualified medical practitioner.

Use the Maximum Pause with caution if you have lung, heart, or kidney disease. Do not force it. Work within your limits and consult your doctor before doing breath-holding exercises.

Important Warning

"For most people, Buteyko exercises are uncomfortable to perform. If you feel comfortable doing them, you are not doing them right."

Before You Begin

Do some light stretches and shoulder shrugs to relax your neck and shoulders before each session.
Relaxation exercises are not required to get results, but can help once you start making progress.

The Objective

The goal of this program is simple — retrain your breathing to breathe less. Your measure of success is your "Control Pause". The longer your Control Pause becomes, the less you are breathing — and the healthier you are becoming.

Your Commitment

Make a commitment to do the exercises 3 times a day for 7 days. (Alternatively, twice a day for a longer session. Be realistic — a shorter program you stick to is far better than an ideal one you abandon.) After 7 days, you decide how much further you want to go.

When to Do the Exercises

Avoid practicing within 2 hours of eating.

Before breakfast

Before lunch

Before going to bed

"Your mind must now accept that you do not need huge volumes of air. Survive on less air, and override the initial panic that may accompany breath holding — it is safe and beneficial."

Learn the Exercise Terms

Familiarize yourself with these before beginning your first session.

Your Measure of Progress

The Control Pause

The Control Pause is the length of time you feel comfortable before needing to take the next breath. Sit up comfortably in a chair. Breathe out normally, then hold your breath in the out position. Gently pinch your nose closed with your thumb and forefinger, and time yourself using a stopwatch or second hand of a watch. Stop at the first sign of discomfort. Some people cannot manage even one second; others can naturally last 40 seconds or more. Your prime goal is to improve this number over time.

Your Resting State

Shallow Breathing

Breathe in and out through your nose as shallowly as possible, so that you barely feel the air moving in and out. The breaths may be quite rapid. Hold your index finger horizontally just under your nostrils — the breaths should be so shallow that you barely feel the breeze across your finger.

Your Therapeutic Tool

The Maximum Pause

The Maximum Pause is the longest time you can hold your breath before you must take the next breath. Sit comfortably, breathe out normally, then hold your breath and pinch your nose closed. The secret: distract yourself by moving. Rock your head forward and back. Then stand and walk briskly. Set micro-goals ('I won't breathe until I reach the end of the room'). When you must breathe again, do not gasp — sit down and breathe only through your nose, as shallowly as possible. Your first target: 45 seconds. Build toward 70–80 seconds for maximum therapeutic effect.

Precautionary Note

"Please note: Anyone with lung, heart or kidney disease, hypertension, epilepsy or diabetes should use the Maximum Pause with caution. Always check with your doctor."

The Exercise Sequence

Perform this set 2–3 times per day — approximately 30 minutes per session.

Initial GoalUrgent

DO THIS FIRST

Immediately convert from mouth breathing to nose breathing. This is the single most important first step.

Step 1

Measure Control Pause

Record your Control Pause at the start of each session to track your baseline.

Step 2

Nose Breathing Only

Ensure your mouth remains closed and you are breathing only through your nose.

Step 3

Shallow Breathe (3 mins)

Reduce your breathing volume until you barely feel the air movement.

Step 4

Maximum Pause (MP)

Push yourself to your limit, then recover immediately with shallow nose breathing.

Step 5

Shallow Breathe (3 mins)

Stabilize your breathing after the exertion of the Maximum Pause.

Step 6

Maximum Pause (MP)

Again. Challenge yourself to add a few seconds to your previous time.

Step 7

Shallow Breathe (3 mins)

Final stabilization period to lock in the reduced breathing reflex.

Step 8

Control Pause

Measure your Control Pause at the end of the session and record it. Compare with your opening measurement to track improvement.

Step 9

Bronchodilator Protocol

Use bronchodilator ONLY if the Maximum Pause does not relieve symptoms.

Guided Tool Available

Interactive Guided Practice

Not sure about the timing? Use our interactive session tool to walk you through each step of the sequence with built-in timers.

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Additional Guidance

These practices will accelerate your results.

Essential

Commit to Nose Breathing

Make a commitment to breathe through your nose exclusively. The nose is for breathing; the mouth is for eating and drinking.

Stay With It

Your results may not look like someone else’s at first. Start where you are, stay with it, and the improvement will come with steady practice regardless of where you are starting from.

Record Your Progress

Keep a log of your Control Pause and Maximum Pause at each session. Seeing your numbers improve gives you the confidence and motivation to continue. Copy or recreate the progress sheet and use it daily.

Integrate Shallow Breathing Into Daily Life

Make a conscious effort to breathe less throughout the day — while watching TV, driving, sitting in a cinema, ironing, or swimming. There is great value in many small breath holds scattered throughout the day.

For Best Results

Nighttime Management

You must breathe through your nose even during sleep. Use micropore or paper surgical tape to seal your mouth. Also avoid sleeping on your back; sleeping on your left side with two or more pillows is recommended.

Bronchodilator and Steroid Use

Use a bronchodilator only as a last resort. Continue taking your steroids or asthma-preventing medication — do not stop them because of early successes. Only reduce steroids in consultation with your doctor.

Ready to Begin Your Transformation?

Commit to the 7-day program and discover the power of breathing less. Your journey to respiratory freedom starts with the first step.

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