Recently, I attended an Indigenous Peoples’ Day celebration on the land of a Native American reservation. I was struck by how different the celebration felt compared to modern American holiday customs. For nearly two hours, people danced simple, welcoming dances that embraced everyone — elders, families, and even children as young as four. What a fun, heart-lifting cardio activity… and so rare in our sedentary world!
As a Buteyko specialist, I naturally watched everyone’s breathing. Not a single person (not one!) was mouth-breathing, even during the most energetic crescendos of the dance. This long, steady cardio activity paired with healthy nasal breathing created a powerful recipe for CO₂ accumulation, our true vitality. The effect on my own breathing patterns was profoundly positive, even though I lasted only about thirty minutes before needing a break. I couldn’t help imagining how different my breathing would be today had I grown up practicing these techniques during every holiday.
People also sang, stretching their exhalations through sound, as a result, reducing their air consumption, and gently building CO₂ with every note.
To my surprise, there was no alcohol—only fruit-infused water made from local berries and fruits. The food was simple: corn and either hamburgers or chicken. Because there wasn’t an overwhelming buffet begging to be sampled, neither my friend, who attended the event with me, nor I ate too much. In hindsight, I’m grateful: had we stuffed ourselves, we wouldn’t have been able to sing or dance with our diaphragms anchored under the weight of a feast.
I also noticed that most Native attendees ate after dancing and singing. Aha, I thought: first they build carbon dioxide through movement and vocalization, and then they spend a little of it on heavier, animal-based food. Dr. Buteyko would have been proud!
Throughout the event, people paused for long prayers, turning their minds toward values like altruism and gratitude. According to Dr. Buteyko (and my own experience), these mental states naturally support gentle, relaxed breathing — often even more effectively than structured breathing exercises. In fact, Dr. Buteyko called altruism the ultimate remedy for hyperventilation.
And the community atmosphere created through dancing and singing together was heart-opening and warming, making everyone feel like one whole. The entire environment felt spacious and unhurried (even though I’m sure the organizers were quietly worried while managing plenty of logistics). There was no pressure to chase excitement or perform. The celebration unfolded peacefully, without the jarring spikes of stimulation and stress that often define modern festivities.
Now, as I prepare for Thanksgiving later this week, I can’t help reflecting on how different this Native American celebration was from the typical Modern American one. Every year after Thanksgiving (and often after other major holidays) I see an influx of clients struggling with breathing problems and various symptoms triggered by increased air intake. This surge in hyperventilation, and the accompanying drop in CO₂ levels, comes from a predictable lineup of activities that simply don’t support respiratory and overall health: traveling, family-related tension, stress, overeating (especially animal-based dishes and sweets), loud and excessive talking, hours of couch-sitting and TV-watching, and almost no physical exercise. It’s the perfect opposite of the Buteyko lifestyle—a combination that inevitably leads to declining health.
With all of this in mind, I began wondering how we might find a golden medium—ways to transform traditional Thanksgiving activities into vitality-building practices without disrupting the holiday itself. Below are the recommendations I’ve created to make Thanksgiving less stressful, more joyful, and definitely better for breathing and overall well-being.
Buteyko-Inspired Guidelines for Thanksgiving
Thanksgiving is a time for nourishment, gratitude, and connection. With a Buteyko approach, the holiday can also become an opportunity to stabilize healthy breathing habits and increase CO₂ in the lungs or at least not lose too much of it.
1. Keep Meals Breath-Friendly
- Favor simple, whole foods—vegetables, whole grains, legumes, and seasonal produce. These support digestion and reduce the metabolic load that can disrupt smooth breathing.
• Undereat slightly. Eat until you’re satisfied, not full. Overeating increases air intake and can trigger symptoms.
• Minimize animal-based food.
• If enjoying alcohol, go very easy. More than a small amount can affect breathing patterns.
• Let the natural world inspire your menu: apples, pears, squash, root vegetables, dark leafy greens, herbs, and whatever is in season locally. Make nourishing foods a centerpiece rather than an afterthought.
• Be conscious with sugar—Thanksgiving can easily become “the sugar season.” Notice what you eat, and enjoy it slowly and deliberately.
• Use organic foods as much as possible.
- Honor Your Breathing Practice
• Avoid mouth-breathing and stay with gentle nasal breathing—silent, soft, and invisible.
• Practice diaphragmatic breathing rather than upper-chest breathing, which can feed anxiety.
• Set aside even 10–15 minutes for your Buteyko exercises or gentle reduced breathing.
• Plan your practice in advance—morning, before gatherings, or as a quiet wind-down ritual.
• Practice short, informal breath-holds throughout the day. Humming helps too.
• Wear a Buteyko-style belt whenever possible to support reduced breathing and prevent hyperventilation.
3. Travel Wisely
- Avoid mouth-breathing while traveling and incorporate gentle movement whenever possible.
• Sitting on an airplane offers an opportunity for breathing exercises.
• Travel usually lowers CO₂ levels—unless you’re a mindful Buteyko practitioner.
4. Build in Relaxation and Recovery
- Schedule intentional periods to unwind—reduced breathing, meditation, body scanning, visualization, or calming music.
• Think of rest as part of the celebration, not an interruption to it.
5. Be Aware of Social and Emotional Triggers
- Notice who and what affects your breathing. Some people or conversations may lead to unconscious over-breathing.
• Practice soft nasal breathing during conversations. Quiet breaths help you stay grounded.
• If stress rises, use this breathing exercise for stress relief.
6. Use Movement to Increase CO2
- Take gentle walks—before and/or after meals—to support CO2 increase .
• Incorporate micro-movement: stretching in the kitchen, stepping outside for a breath break, or walking a few minutes after dessert.
• Start the day with a good workout paired with healthy breathing and Buteyko exercises. Build up CO₂ before the time when you know you may lose it.
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Create a Relaxed and Uplifting Environment
• Incorporate prayers or spiritual singing whenever possible.
• Keep interiors from getting too warm or stuffy, as this can encourage mouth-breathing. Crack a window or step outside periodically for fresh air.
• If you’re hosting, consider:
– soft but sufficient lighting,
– noise levels that don’t overwhelm,
– a dinner pace that allows for slow, enjoyable conversation.
8. Slow Down and Savor the Meaning of the Day
- Practice “breathe less, enjoy more.” Let relaxed nasal breathing guide you through each moment.
• Be present to the true pleasures of the season—family, friends, gratitude, shared meals, and the quiet joy of caring for your health.
• Remember: Thanksgiving is not just a feast, it’s a chance to reconnect with your body’s natural ease and rhythm. May your celebration be full of warmth, presence, nourishment, and calm, healthy breathing.
