Slow Jogging and the functional breathing method of Buteyko – a scientific duo for health and vitality

In recent years, an increasing number of 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 grows: the Japanese slow jogging and functional breathing according to the Buteyko 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 was born in Japan thanks to Professor Hiroaki Tanaka, a sports physiologist and researcher of physical exertion, who dedicated years to analyzing the impact of low-intensity movement on health. His research showed that moderate effort, performed regularly and following the principles of 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 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 the author of Polish publications on this form of exercise. 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 assumptions. It is based on a soft landing 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 the functioning of the hormonal system, and promotes the flow of so-called vital energy. For me personally, it is 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 practice 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 levels of LDL cholesterol, 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 according to Buteyko – physiology that is not taught in schools

The Buteyko method, developed by Dr. Konstantin Buteyko, is based on the observation that the key to health is not the amount of air inhaled but its effective use. According to respiratory physiology, it is carbon dioxide (CO₂) – not oxygen – that 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 and, consequently, impairs the process of oxygen release 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 assumes a calm, light, quiet breath through the nose – both at rest and during movement. The nose filters, warms, and humidifies the air, while also supporting the proper functioning 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 nasal breathing increases endurance, reduces the risk of injury, and allows one to achieve a state of so-called flow (flow) during physical activity. Meanwhile, regular training of CO₂ tolerance – 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 exercises 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 coincidental. Both methods are based on moderation, rhythm, and the economy of movement. In practice, this means movement that does not strain the body but rather rejuvenates it. Slow Jogging, with its lightness and a 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 more joint-friendly.

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 is more efficient. The nervous system shifts 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 Pretty and Barton’s studies – has a clear antidepressant effect. This is 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 states that moderate exercise can act like a medication 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 means more!

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

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

Slow Jogging can be practiced almost anywhere – during a walk, on a shopping trip, or a short break at work. After 30 minutes of jogging at a pace of niko-niko, the body is oxygenated, tensions drop, 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 caring for 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 lifestyle diseases – those that most often arise not from a single factor but from an entire way of life.

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 (certified 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 Dr. Buteyko's breathing method and a Tao Yoga trainer.

SOURCES

Book literature

Tanaka, H., & Jackowska, M. (2016). Slow Jogging. The Japanese way to 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.

Witalna Forever is an integral health concept based on a harmonious combination of movement, breathing, nutrition, regeneration, and contact with nature. I teach simple methods that can be incorporated into daily life – from natural running and Slow Jogging, to breathing techniques using the Buteyko method and Eastern-inspired gymnastics, to consciously building habits that support health and longevity.

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