Slow Jogging and the Functional Breathing Method of Butejka – a Scientific Duo for Health and Vitality

In recent years, more and more studies confirm that the key to health is not intense workouts or spectacular sacrifices, but moderate, regular movement and proper breathing. It is on this foundation that the synergy of two methods arises: Japanese slow jogging and functional breathing using the Butejka method. Both stem from a deep understanding of human physiology and together create an approach that strengthens, regenerates, and restores the body's natural balance.

Slow Jogging – The Japanese School of Light Running

Slow jogging originated in Japan thanks to Professor Hiroaki Tanaka, a sports physiologist and researcher of physical effort, who dedicated years to analyzing the effects of low-intensity movement on health. His research showed that moderate effort, performed regularly and in accordance with the so-called "niko-niko" pace,niko-niko, allows the body to maintain excellent condition without the risk of overtraining or injury. Tanaka also proved that running at a comfortable rhythm positively affects the circulatory system, metabolism, and aerobic capacity, while also activating genes responsible for longevity and preventing lifestyle diseases, including obesity, type 2 diabetes, and hypertension.

The method quickly gained popularity in Japan, and thanks to Magda Jackowska, it also reached Poland. Its further development is credited to Maciej Kozakiewicz, the president of the Slow Jogging Association in Poland and author of Polish publications on this form of movement. Professor Tanaka trained the first group of instructors in Poland – and since then, Slow Jogging has gained the status of not only a pleasant but, above all, a safe and effective method of working with the body.

Although Slow Jogging is often mistakenly associated with very slow jogging, it is actually a technique with precise principles. It is based on soft landings on the midfoot, an upright posture, natural arm movement, and a cadence of about 180 steps per minute. These elements create a rhythm that resembles a gentle swaying of the body – a movement that stimulates blood and lymph circulation, improves hormonal system function, and promotes the flow of so-called vital energy. For me personally, it feels like the essence of life, which begins to flow like a mountain stream, and the whole body starts to function more efficiently and harmoniously.

Scientific studies confirm that individuals who train Slow Jogging regularly (about 30 minutes a day, 5 times a week) achieve improvements in fitness comparable to classic running, while simultaneously avoiding the overloads typical of high-intensity sports. They experience weight loss, reduced LDL cholesterol levels, increased HDL, regulated blood pressure, and improved insulin sensitivity. Importantly, this type of movement also has neuroprotective effects: it increases the number of capillaries and improves blood flow to the brain, reducing the risk of cognitive disorders and enhancing memory and concentration.

Slow Jogging is also one of the most accessible physical activities – it can be practiced almost anywhere, regardless of fitness level. This makes it an ideal method for modern adults, especially those functioning under chronic stress, with time constraints, or after a long period of inactivity.

Functional Breathing of Butejka – Physiology Not Taught in Schools

The Butejka method, developed by Dr. Konstantin Butejka, is based on the observation that the key to health is not the amount of inhaled air but its effective utilization. According to respiratory physiology, carbon dioxide (CO₂) – not oxygen – plays the role of the most important regulator of breathing and tissue oxygenation. Breathing too quickly, loudly, or through the mouth leads to a decrease in CO₂ levels, which in turn impairs the process of releasing oxygen from hemoglobin to cells (the so-called Bohr effect). Excessive mouth breathing can cause muscle tension, shortness of breath, anxiety, decreased concentration, sleep problems, and a feeling of chronic fatigue.

Functional breathing involves calm, light, quiet breathing through the nose – both at rest and during movement. The nose filters, warms, and moistens the air, while also supporting the proper function of the diaphragm, which serves not only as a respiratory muscle but also as a stabilizer of the torso, a regulator of tension, and a guardian of the balance of the nervous system.

Research shows that breathing through the nose increases endurance, reduces the risk of injury, and allows for the achievement of a state of so-called flow (flow) during physical activity. Meanwhile, regular CO₂ tolerance training – performed daily for 6–8 weeks – significantly delays the onset of shortness of breath, allowing the body to work longer and more calmly without overload.

Each of us has a different threshold for transitioning from nasal to oral breathing. In individuals with low CO₂ tolerance, shortness of breath can occur even when climbing stairs. Therefore, breathing training should be conducted not only during exercise but also throughout the day—so that the body can relearn to manage breathing in an economical and physiological way.

The synergy of movement and breathing—why Slow Jogging and the Buteyko method work best together.

The combination of Slow Jogging with Buteyko breathing is not accidental. Both methods are based on moderation, rhythm, and economy of movement. In practice, this means movement that does not strain the body but rather regenerates it. Slow Jogging, with its lightness and cadence of 180 steps per minute, creates ideal conditions for nasal breathing, which in turn supports proper diaphragm function and stabilizes the entire body during running. As a result, movement becomes smoother, softer, and friendlier to the joints.

Nasal breathing during Slow Jogging improves tissue oxygenation not by increasing the number of breaths but by enhancing the efficiency of gas exchange. Heart rate remains stable, and muscle work becomes more efficient. The nervous system transitions from fight or flight mode (sympathetic) to recovery mode (parasympathetic), promoting deep relaxation. That’s why many people practicing Slow Jogging describe feelings of lightness, improved mood, and clarity of thought—these effects have solid neurobiological foundations.

Research also confirms that exercising outdoors, especially in green surroundings, further enhances the effects of both methods. Just five minutes of activity in a natural environment lowers cortisol levels, improves self-esteem, and—as shown by the studies of Pretty and Barton—has a distinctly antidepressant effect. That’s why Slow Jogging practiced in the forest or park has such strong therapeutic properties. The document emphasizes that participants in outdoor training quickly regained energy and joy in life—this is also supported by scientific literature, which indicates that moderate exercise can act like a medicine for mild to moderate depression.

Combined with proper breathing, Slow Jogging becomes not just a form of activity but also a practice for regulating the nervous system, strengthening the heart, stabilizing metabolism, and building mental resilience.

The modern health model—less is more!

Both Slow Jogging and the Buteyko method fit into a broader paradigm of health based on moderation, balance, and daily habits. Dr. Rangan Chatterjee speaks of four pillars of well-being: movement, diet, sleep, and relaxation. Slow Jogging, as one of the safest and most accessible forms of movement, perfectly fulfills this model while also supporting mental, metabolic, and circulatory health.

My personal experiences confirm the practical application of what science says. When the body lives in stress, sleep deprivation, and overload for years, at some point, it demands payment. In such moments, intense training does not help—in fact, it worsens the body's condition. Only moderate activity, like Slow Jogging, combined with proper breathing and rest, allows for the restoration of biological and mental balance.

Slow Jogging can be practiced almost anywhere—while walking, on the way to the store, or during a short break at work. After 30 minutes of jogging at a pace of niko-niko, the body is oxygenated, tension decreases, and the brain produces mood-enhancing neurotransmitters such as endorphins, dopamine, and serotonin. Regular training yields results not only in body shape but also in quality of life.

Summary

The combination of Slow Jogging with functional Buteyko breathing is one of the most effective, accessible, and scientifically justified methods of maintaining health. It strengthens the circulatory system, stabilizes metabolism, protects the nervous system, improves sleep quality, and counteracts chronic stress. At the same time, it acts preventively against civilization diseases—those that often arise not from a single factor but from an entire lifestyle.

It is a method that teaches that health does not require struggle or effort beyond one's means. On the contrary—it returns when the body works in its natural rhythm, and breathing becomes calm, light, and nasal. Slow Jogging with Buteyko breathing is the "Eastern way," my way, and perhaps your way to vitality—gentle, effective, and accessible to anyone who wants to regain energy and take care of themselves sustainably.

Edyta Dawiskiba

Health coach, vitality mentor, Slow Jogging instructor (certification 2019, DAN 6), since 2021 serves as the Regional Leader of Mazovia and Vice President for Development at the Slow Jogging Association of Poland. She is also a certified instructor of the Buteyko breathing method and a Tao Yoga trainer.

SOURCES

Literature

Tanaka, H., & Jackowska, M. (2016). Slow Jogging. The Japanese way of running, health, and life.Galaxy.

Kozakiewicz, M. (2019).Slow Jogging. The Japanese path to vitality.Sensus.

Kozakiewicz, M. (2020).Slow Life. The Japanese way to living in health and longevity.Sensus.

Krajewska, O. (2022).Holistic paths to health.Vital.

Reid, D. (1989).The Tao of health. Amber.

McKeown, P. (2015).The Oxygen Advantage.HarperCollins.

Ratey, J. J. (2008).Spark: The revolutionary new science of exercise and the brain.Little, Brown.

Chatterjee, R. (2017).The Four Pillar Plan.Penguin.

Websites

Slow Jogging Poland. (n.d.).Slow jogging – rules and benefits. Retrieved from https://slowjogging.eu/slow-jogging

Slow Jogging International. (n.d.).Slow jogging official website. Retrieved from https://slowjogging.org

Buteyko Clinic International. (n.d.).Nasal breathing, CO₂ tolerance, and functional respiration. Retrieved from https://buteykoclinic.com

Own materials

Dawiskiba, E. (2024).Notes, observations, and training experiences in Slow Jogging and the Buteyko method. Unpublished materials.

Scientific articles

Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis.Environmental Science & Technology, 44(10), 3947–3955.https://doi.org/10.1021/es903183r. Coon, J. T., Boddy, K., Stein, K., Whear, R., Barton, J., & Depledge, M. H. (2011). A comparison of indoor and outdoor exercise for mental health: A systematic review.Environmental Science & Technology, 45(5), 1761–1772. Courtney, R. (2016). Breathing retraining for dysfunctional breathing in adults.Journal of Bodywork and Movement Therapies, 20(4), 832–841.

Slow Jogging and Functional Breathing of Butejko – a scientific duo for health and vitality

Edyta Dawiskiba

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