Asthma, a respiratory condition affecting millions, significantly impairs optimal health by obstructing the essential process of breathing. Characterized by wheezing, chest tightness, and breathing difficulties, asthma can severely impact daily life.
I experienced my first asthma attack as a child, enduring frequent episodes for years. Sleepless nights and restricted activities became commonplace due to limited cardiovascular endurance and fear of triggers like grass, dust, or even physical contact. Yoga, with its gentle yet effective exercises, offered a turning point. I was introduced to Pranayama, breathing exercises that improved my overall health. Techniques like the Bellows Breath and Square Breathing proved beneficial in managing and preventing asthma.
Swami Vishnu Devananda, in “The Complete Illustrated Book of Yoga,” highlights the importance of correcting breathing habits, diet, and exercise to alleviate asthma symptoms. Based on these principles and my own experiences, I present updated and reliable techniques for achieving lasting asthma control.
The foundation of effective breathing lies in conscious effort. Initially, deep breathing requires focus, but with consistent practice, it becomes natural. To maximize air intake with minimal effort, allow the abdomen to expand outward while inhaling. Avoid raising the shoulders or stiffening the diaphragm, as these actions restrict airflow to the lungs.
Observe an infant to understand natural breathing. Babies breathe deeply from the abdomen effortlessly.
Here are breathing exercises to help establish proper breathing habits. Perform them on an empty stomach in a well-ventilated area, breathing through the nose whenever possible:
1. Inhalation and Exhalation:
– Lie flat or sit upright and breathe deeply, using a timer to maintain a 1:2 ratio. Aim for a minimum inhalation time of 4 seconds, gradually increasing to 16 seconds, with exhalation times of 8 to 32 seconds. Practice this exercise regularly.
2. Inhalation-Retention-Exhalation:
– Once comfortable with exercise #1, incorporate breath retention. The ideal ratio is 1:4:2 (inhalation, retention, exhalation). Start with 4 seconds and gradually increase to 16 seconds for inhalation. Practice until it becomes natural.
While proper breathing is crucial, dietary considerations also play a vital role in natural asthma control. Avoid mucus-forming foods like animal products, most grains, junk food, processed foods, soy, yeast, Bragg’s Liquid Aminos, and vinegar.
Abstaining from these items is essential, as demonstrated in programs like Dr. Buteyko’s “Breath Retaining Program For Asthmatics,” where many chronic asthmatics reduced their reliance on inhalers within weeks.
Replace these foods with fruits, leafy and root vegetables, and less harmful whole grains like brown rice, quinoa, amaranth, and millet.
Combine meals properly and avoid drinking liquids while eating to facilitate optimal organ function. Additionally, minimize the use of microwaves, conventionally grown produce, and polluted tap water.
Asthma does not have to control your life. By incorporating these natural methods, including proper breathing and dietary adjustments, you can take control of your health and achieve lasting relief.