Health 365 Info

Empowering Health through Knowledge and Research

Breathing Freely: Natural Paths to Asthma Relief

by
Facebook
Twitter
LinkedIn
Email
Pinterest
WhatsApp

Millions of individuals throughout the world suffer with asthma, a chronic respiratory disease. It is characterized by airway inflammation and constriction, which causes symptoms like wheezing, coughing, shortness of breath, and heaviness in the chest. While asthma management requires the use of prescription drugs and other medical procedures, there are also natural approaches that can support people in their daily lives. This article will look at a variety of natural treatments and ways of living that can help with asthma symptom management.

Practicing Breathing

Breathing exercises are one of the best natural asthma management strategies. These movements can ease pain and induce relaxation while also enhancing lung function. For those with asthma, the following breathing exercises may be helpful:

1. breathing with the diaphragm

In belly breathing, sometimes referred to as diaphragmatic breathing, the diaphragm is used to inhale deeply and exhale slowly. This method aids in increasing oxygen intake and lung expansion. Observe these actions to practice diaphragmatic breathing:

Choose a comfortable position to sit or to lie down.

Put one hand right below the ribs on your abdomen, and the other on your chest.

Allow your stomach to rise as you take a deep breath through your nose and fill your lungs with air.

Exhale slowly via your lips, totally emptying your lungs while your abdomen deflates.

For several minutes, go through this process again, paying attention to your breathing.

2. When Buteyko Breathes

By reducing hyperventilation, which can exacerbate asthma symptoms, the Buteyko breathing technique seeks to restore breathing patterns. It entails relaxing your posture and taking short, nasal breaths. Use these steps to practice Buteyko breathing:

Close your mouth and sit up straight in a comfortable position.

Using your diaphragm, inhale slightly through your nose before gently exhaling.

Exhale, hold your breath for a few seconds, and then inhale again slowly.

Maintain a comfortable and controlled breathing rhythm as you continue this sequence of mild, shallow breaths.

As you get more accustomed to the technique, gradually extend the time between breaths.

3. Lip Purse Breathing

Pursed lip breathing aids in controlling breathing, reducing breathlessness, and enhancing airway performance. It entails taking slow, nasal breaths while exhaling via pursed lips, as if extinguishing a candle. Follow these methods to practice pursed lip breathing:

Your shoulders and neck should be at ease.

Take two calm, deep breaths through your nose.

Lip-pucker as though you’re going to extinguish a candle.

For a count of four, gently and slowly exhale through your pursed lips.

For several minutes, repeat this exercise, concentrating on keeping your breathing even and under control.

Stress management

Stress can exacerbate pre-existing respiratory problems like asthma and make symptoms worse. As a result, controlling asthma may benefit from adopting stress reduction tactics into daily living. Here are some techniques for lowering stress:

1. Consciousness Training

Focusing on the present moment while developing a nonjudgmental awareness of thoughts, emotions, and physical sensations are key components of mindfulness meditation. Regular mindfulness meditation practice can help lower stress and anxiety while also enhancing general wellbeing. Follow these steps to practice mindfulness meditation:

Find a place that is peaceful and cozy.

Close your eyes and adopt a calm sitting position, with your back straight.

Take a few long, deep breaths while concentrating on how your body feels as the breath enters and exits.

Bring your focus to the here and now, observing any thoughts, feelings, or sensations that surface without passing judgment.

If your thoughts begin to stray, kindly draw them back to your breathing or the chosen focal place.

For as long as it’s comfortable for you, keep practicing this for a few minutes.

2. progressively relaxing the muscles

To encourage relaxation and lessen muscle tension, a technique known as progressive muscle relaxation includes tensing and then releasing various muscle groups. This routine might ease anxiety and asthma symptoms brought on by tension in the muscles. Follow these steps to perform progressive muscle relaxation:

Choose a comfortable sitting or laying position.

To unwind, close your eyes and take a few slow, deep breaths.

Start with tightening the muscles in your toes and feet, holding it for a short period of time, and then letting it go.

Tensing and releasing each muscle group in your body one at a time, gradually work your way up.

Keep your attention on the tension and relaxation feelings in each muscle group.

Continue doing this exercise until you have worked every major muscle in your body.

3. Yoga

Yoga promotes relaxation, increases flexibility, and lessens stress by combining physical postures, breathing techniques, and meditation. Given that it places a strong emphasis on in-depth breathing and gentle movements, it can be very helpful for people with asthma. It has been demonstrated that regular yoga practice enhances lung health and lessens asthma symptoms. Asthma sufferers may benefit from certain yoga practices like:

Balasana, or Child’s Pose, opens the chest and encourages in-depth breathing. Beginning on your knees, sit back on your heels and bring your forehead to the floor. Arms extended in front, shoulders and chest relaxed.

Cat-Cow Pose (Marjaryasana-Bitilasana): This posture eases stress in the chest and back while strengthening and stretching the spine. It also helps to enhance breathing. As you inhale, begin on your hands and knees and elevate your chest and tailbone toward the ceiling while arching your back. Round your spine and tuck your chin into your chest as you exhale.

Bridge Pose (Setu Bandhasana): This posture increases lung capacity and expands the chest. Your feet should be flat on the ground as you lay on your back with your knees bent. Lift your hips, press your feet firmly into the ground, and entwine your fingers beneath your back. After a few breaths, hold the position, then gradually lower your hips back down.

Savasana, also known as the Corpse Pose, encourages intense relaxation and helps to lower tension and anxiety. Lie on your back with your arms and legs out in front of you. Allow your body to completely relax while you close your eyes and concentrate on your breathing.

Getting Rid of Triggers

To effectively manage asthma symptoms, asthma triggers should be identified and their exposure minimized. Allergens including dust mites, pollen, pet dander, and environmental irritants like smoking and pollution are examples of common causes. The following actions can be taken to get rid of triggers:

1. Maintain a Dust-Free and Clean Environment

Keeping your home clean frequently and minimizing dust will help reduce your exposure to allergens. To get rid of dust mites and other allergens from carpets, rugs, and upholstery, use a vacuum cleaner with a HEPA filter. To get rid of dust mites, wash your curtains and bedding frequently in hot water. Use a moist cloth or a microfiber duster to keep surfaces dust-free.

2. Minimize Contact with Pet Allergens

It’s crucial to limit exposure to pet allergens if you have a pet dander allergy. Pets should not be allowed in bedrooms or on furniture as these are typical gathering places for allergies. To assist reduce pet allergies in the air, frequently vacuum with a HEPA filter and think about using air purifiers.

3. Adapt indoor humidity levels

Mold and dust mite growth can be encouraged by high humidity levels, which can exacerbate asthma symptoms. To keep interior humidity levels between 30% and 50%, use a dehumidifier. Quickly repair any leaks or water damage, and make sure that the kitchen and bathroom have adequate ventilation.

4. Avoid smoking and pungent odors.

Asthma symptoms can be made worse by smoke from cigarettes, fires, or wood-burning stoves. Reduced indoor air pollution and avoiding exposure to secondhand smoke are essential. Avoid using harsh cleaners, fragrances, and other compounds that could exacerbate asthma symptoms.

5. Check the air quality outside.

Air pollution outside might exacerbate asthma symptoms. When pollution levels are excessive, try to stay inside and often check air quality indices. To lessen exposure to pollution, think about donning a mask if you must go outside.

Herbal Treatments

Traditional remedies for asthma symptoms and respiratory health support include specific herbs and natural supplements. A healthcare practitioner should always be consulted before using herbal medicines because they may interfere with certain prescriptions or trigger allergic reactions. The following herbs have been researched for their possible role in the treatment of asthma:

1. Boswellia

Indian frankincense, also known as boswellia, has anti-inflammatory qualities and may help lessen asthmatic airway irritation. It can be taken orally and is available as a supplement. To ascertain its efficacy and safety in the management of asthma, more research is required.

2. Ginger

For ages, traditional medicine has employed ginger to treat respiratory issues. It contains anti-inflammatory qualities and might aid in relaxing the airways, which would make breathing easier. Ginger can be eaten raw, in a tea, or as a supplement. Before using ginger as a treatment for asthma, you should however speak with a medical expert.

3. Turmeric

Curcumin, a substance found in turmeric, has both anti-inflammatory and antioxidant properties. It might help ease asthma symptoms and lessen airway irritation. Turmeric can be taken as a supplement, added to food, or drunk as a tea. Before using turmeric for asthma treatment, like with any herbal medicine, it is essential to speak with a healthcare expert.

Styles of Living

Along with breathing exercises, stress management strategies, and herbal therapies, several lifestyle choices can help people with asthma. Following are some healthy lifestyle choices:

1. A Regular Exercise Program

Regular physical activity can assist to strengthen respiratory muscles, enhance lung function, and lessen the severity of asthma symptoms. Pick exercises that are appropriate for your level of fitness and asthma condition, such as cycling, swimming, or walking. Warming up before exercise, paying attention to your breathing while exercising, and having a rescue inhaler on you at all times are all vital.

2. How to Keep a Healthy Weight

A healthy weight is crucial for general wellbeing and can facilitate better asthma management. Having too much weight can make breathing more challenging by increasing pressure on the lungs and airways. If you are overweight, decreasing weight with a balanced diet and consistent exercise may help reduce the symptoms of asthma.

3. Keeping Triggers at Bay While Exercising

Exercise-induced asthma is a frequent disorder in which breathing difficulties are brought on by physical exertion. Warming up before physical activity, breathing through the nose to warm and humidify the air, and avoiding exercising in cold or dry conditions are all helpful ways to reduce symptoms when exercising. A healthcare practitioner can provide you with tailored advice on how to handle asthma brought on by exercise.

4. sufficient hydration

Maintaining good respiratory function necessitates staying hydrated. A sufficient amount of water intake can aid in mucus thinning and lower the risk of airway inflammation. If you are physically active or in a dry region, aim to consume at least 8 cups of water each day.

5. Keeping Respiratory Irritators at Bay

Asthma symptoms can be reduced by limiting exposure to respiratory irritants such smoking, powerful smells, and chemical fumes. It is crucial to take care to reduce exposure if you are sensitive to particular triggers. Use natural cleaning supplies, stay away from polluted locations, and use a mask if necessary.

Yoga

Yoga is an all-encompassing discipline that incorporates physical poses, breathing techniques, and meditation to enhance general wellbeing. It can be especially helpful for those who have asthma because it emphasizes deep breathing and gentle movements. Yoga has been proven to help with asthma symptoms, stress reduction, and lung function. The following yoga positions may be beneficial for people with asthma:

1. Tadasana, or Mountain Pose

A fundamental standing stance called mountain pose can aid with posture, chest opening, and deep breathing. Take the following actions to perform the mountain pose:

With your feet hip-width apart and your arms at your sides, stand tall.

Firmly plant your feet, elevating your arches and tensing your leg muscles.

Lengthen your spine and raise your head’s crown to the ceiling.

As you roll your shoulders back and down, let your chest expand.

Breathe slowly and deeply, concentrating on relaxing your shoulders as you exhale and opening your chest as you inhale.

2. Triangle Pose (Utthita Trikonasana) Extended

The extended triangle position encourages deep breathing, lung capacity improvement, and side body stretching. Follow these instructions to practice the extended triangle pose:

Your toes should be pointing forward when you stand.

Parallel to the floor, extend your arms out to the sides.

Turn your left foot slightly inward and your right foot out to the right.

As you exhale, extend your left arm upward while extending your right hand toward your right foot.

Look at your left hand while maintaining an open chest and hips.

Breathe deeply and slowly, concentrating on stretching your spine and opening up your chest.

3. Pose of the Bridge (Setu Bandhasana)

Bridge position encourages relaxation while opening up the chest and improving lung capacity. Follow these instructions to practice the bridge pose:

Knees bent, feet flat on the ground, hip distance apart. Lie on your back.

Put your arms at your sides with the palms facing down.

Put pressure on the ground with your feet, tighten your glutes, and push your hips upward.

As you roll your shoulders back and down, let your chest expand.

Maintain a relaxed neck while focusing on your toes.

Breathe slowly and deeply, focusing on relaxing your body as you exhale and opening your chest as you inhale.

Apps for self-care

Many self-care apps are now accessible, and they can help people manage their asthma in the digital age. These applications include functions including symptom monitoring, medication remembrance, breathing drills, and educational materials. Here are a few self-care apps for people with asthma that can be useful:

1. AsthmaMD

Using the AsthmaMD app, users may keep track of their asthma symptoms, peak flow measurements, and prescription use. It offers individualized asthma care strategies, instructional materials, and medication remembrance reminders. In order to manage and monitor their conditions more effectively, users of the app can also share their data with healthcare professionals.

2. I have asthma

An app called My Asthma assists users in keeping track of their asthma symptoms, aggravators, and medication intake. It offers individualized action plans, knowledge resources, and medicine remembrance reminders. Additionally, users can share their data with healthcare providers and record their peak flow values using the app.

3. Easy Breathing

An app called Breathe Easy provides guided breathing exercises that are intended especially for those with asthma. It offers detailed directions for numerous breathing methods, including pursed lip breathing and diaphragmatic breathing. Users of the software can keep track of their breathing exercises and track their development over time.

Vitality of Self-Care

For those who have asthma, self-care is crucial since it enables them to actively manage their illness. Natural remedies and healthy lifestyle choices can aid people with asthma symptoms, their general wellbeing, and their quality of life. It’s crucial to collaborate closely with medical experts to create a comprehensive asthma management strategy that incorporates both conventional and alternative therapies.

Summary

An individual’s quality of life may be greatly impacted by the chronic respiratory disease known as asthma. While combining natural strategies and lifestyle habits might offer additional support, medical therapies are very necessary for managing asthma. The symptoms of asthma can be reduced and respiratory health can be improved with the use of breathing exercises, stress management methods, and herbal medicines. Better asthma management can also be facilitated by lifestyle choices like engaging in regular physical activity, maintaining a healthy weight, and avoiding triggers. Self-care applications can also help people keep track of their symptoms, manage their medications, and practice breathing techniques. People with asthma can improve their overall quality of life and improve their general well-being by combining medical treatments with natural remedies and self-care routines.

KEY References

Ziment, I., & Tashkin, D. P. (2000, October 1). Alternative medicine for allergy and asthma. The Journal of Allergy and Clinical Immunology; Elsevier BV. https://doi.org/10.1067/mai.2000.109432

Shergis, J. L., Wu, L., Zhang, A. L., Guo, X., Lu, C., & Xue, C. C. (2016, May 12). Herbal medicine for adults with asthma: A systematic review. Journal of Asthma; Informa. https://doi.org/10.3109/02770903.2015.1101473

Huntley, A., & Ernst, E. (2000, November 1). Herbal medicines for asthma: a systematic review. Thorax; BMJ. https://doi.org/10.1136/thorax.55.11.925

Györik, S., & Brutsche, M. (2004, January 1). Complementary and alternative medicine for bronchial asthma: is there new evidence? Current Opinion in Pulmonary Medicine; Lippincott Williams & Wilkins. https://doi.org/10.1097/00063198-200401000-00007

A., Singh, R., Deka, S., Saraswati, P., Sindhwani, G., Goel, A., & Kumari, R. (2023, February 1). The effect of yoga on pulmonary function in patients with asthma: A meta-analysis. Complementary Therapies in Clinical Practice; Elsevier BV. https://doi.org/10.1016/j.ctcp.2022.101682

Vazquez, K., Sandler, J., Interian, A., & Feldman, J. (2017, February 1). Emotionally triggered asthma and its relationship to panic disorder, ataques de nervios, and asthma-related death of a loved one in Latino adults. Journal of Psychosomatic Research; Elsevier BV. https://doi.org/10.1016/j.jpsychores.2016.11.010

Kraemer, K. M., & McLeish, A. C. (2018, October 4). Evaluating the role of mindfulness in terms of asthma-related outcomes and depression and anxiety symptoms among individuals with asthma. Psychology Health & Medicine; Taylor & Francis. https://doi.org/10.1080/13548506.2018.1529326

Paudyal, P., Jones, C., Grindey, C., Dawood, R., & Smith, H. (2017, October 13). Meditation for asthma: Systematic review and meta-analysis. Journal of Asthma; Informa. https://doi.org/10.1080/02770903.2017.1365887

Brinkhaus, B., Roll, S., Jena, S., Icke, K., Adam, D., Binting, S., Lotz, F., Willich, S. N., & Witt, C. M. (2017, April 1). Acupuncture in Patients with Allergic Asthma: A Randomized Pragmatic Trial. Journal of Alternative and Complementary Medicine; Mary Ann Liebert, Inc. https://doi.org/10.1089/acm.2016.0357

[Impacts on asthma at persistent stage and immune function in the patients treated with acupuncture for warming yang and benefiting qi]. (2015, November 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/26939313/

Vagedes, J., Helmert, E., Kuderer, S., Vagedes, K., Wildhaber, J. H., & Andrasik, F. (2021, January 1). The Buteyko breathing technique in children with asthma: a randomized controlled pilot study. Complementary Therapies in Medicine; Elsevier BV. https://doi.org/10.1016/j.ctim.2020.102582

Wee, J. H., Yoo, D. M., Byun, S. H., Song, C. M., Lee, H., Park, B., Park, M. W., & Choi, H. G. (2020, October 14). Analysis of the Relationship between Asthma and Coffee/Green Tea/Soda Intake. International Journal of Environmental Research and Public Health; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/ijerph17207471

Abbas, A. S., Ghozy, S., Minh, L. H. N., Hashan, M. R., Soliman, A. L., Văn, N. T., Hirayama, K., & Huy, N. T. (2019, June 1). Honey in Bronchial Asthma: From Folk Tales to Scientific Facts. Journal of Medicinal Food; Mary Ann Liebert, Inc. https://doi.org/10.1089/jmf.2018.4303

Kim, N., Thatcher, T. H., Sime, P. J., & Phipps, R. P. (2017, February 9). Corticosteroids inhibit anti-IgE activities of specialized proresolving mediators on B cells from asthma patients. JCI Insight; American Society for Clinical Investigation. https://doi.org/10.1172/jci.insight.88588

Hsieh, C. C., Peng, W. H., Tseng, H. H., Liang, S. Y., Chen, L., & Tsai, J. C. (2019, January 1). The Protective Role of Garlic on Allergen-Induced Airway Inflammation in Mice. The American Journal of Chinese Medicine; World Scientific. https://doi.org/10.1142/s0192415x19500563

Ansary, J., Forbes‐Hernández, T. Y., Gil‐Martín, E., Cianciosi, D., Zhang, J., Zabaleta, M. E., Simal-Gándara, J., Giampieri, F., & Battino, M. (2020, July 15). Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants; Multidisciplinary Digital Publishing Institute. https://doi.org/10.3390/antiox9070619

Alwarith, J., Kahleová, H., Crosby, L., Brooks, A., Brandon, L. P., Levin, S., & Barnard, N. D. (2020, May 1). The role of nutrition in asthma prevention and treatment. Nutrition Reviews; Oxford University Press. https://doi.org/10.1093/nutrit/nuaa005

Amaral-Machado, L., Oliveira, W. N., Moreira-Oliveira, S. S., Pereira, D. T., Alencar, V. D. N., Tsapis, N., & Egito, E. S. T. D. (2020, February 13). Use of Natural Products in Asthma Treatment. Evidence-based Complementary and Alternative Medicine; Hindawi Publishing Corporation. https://doi.org/10.1155/2020/1021258

Facebook
Twitter
LinkedIn
Email
Pinterest
WhatsApp

Leave a Reply

You May Also Like

Recommended for you

Our Newsletters

Discover the latest breakthroughs in healthcare, explore wellness practices, and access evidence-based medical research, all in one place. We are dedicated to promoting health and well-being by offering accurate information, expert advice, and reliable resources on a wide range of health topics.

Categories

Recent Posts