Asthma is a chronic condition that is characterized by difficulty breathing, wheezing and coughing, according to the Canadian Lung Association. Although asthma cannot be cured, certain lifestyle changes, such as developing an appropriate exercise program, performing deep breathing exercises and learning to relax, may make it easier for you to more effectively manage your symptoms and potentially avoid asthma attacks.
Deep Breathing
Deep breathing exercises, such as those performed in yoga, may help to prevent asthma attacks by correcting improper breathing techniques, placing the focus on diaphragmatic breathing instead of thoracic breathing and relaxing the mind and body, according to Your Asthma Treatment. Deep breathing exercises are beneficial because they can be performed virtually anywhere you have time to stop and take a breath. Specific types of yogic breathing techniques, known as pranayama, emphasize slow, deep breathing by placing your focus on long, slow inhalations and exhalations. To perform a basic pranayama exercise, sit comfortably with one hand placed on your diaphragm. Breathe in and allow your belly and then your rib cage to fill with air, letting your shoulders expand. Pause briefly before exhaling completely.
Aerobic Exercise
Aerobic exercise is beneficial for increasing your overall lung capacity, improving the functioning of your cardiovascular system, and possibly even for preventing asthma attacks. A 2009 study on older adults suffering from asthma, published in the "American Journal of Respiratory and Critical Care Medicine," showed that regular aerobic exercise, such as swimming, walking, biking or playing tennis, decreased the likelihood of asthma flare-ups and demonstrated a decreased need for asthma-related emergency room visits.
Yoga
Yoga is another useful exercise for people suffering from asthma. It not only helps you to develop specific, mindful breathing techniques, but it also places a focus on relaxation and the connection between mind and body. According to an article in the September-October 2002 issue of "Yoga Journal," practitioners of a specific style of yoga known as Sahaja yoga who also suffer from asthma experience a decreased need for asthma medication and a lowered stress response. If you've never practiced yoga before, consult a qualified yoga practitioner to learn the proper form and technique.
Meditation
Meditation can help to decrease the stress levels and feelings of anxiety that often bring on an asthma attack, according to Project Meditation. According to MayoClinic.com, meditation may be a beneficial way to control symptoms of asthma. Meditation helps to relax the mind and body, increase self-awareness and reduce negative emotions. You can learn to meditate using guided audio programs, although in the beginning, you may wish to learn proper meditation techniques from a qualified meditation instructor.
References
- Canadian Lung Association: What is Asthma?
- Your Asthma Treatment: Breathing Exercises
- "American Journal of Respiratory and Critical Care Medicine";Prospective Study of Physical Activity and Risk of Asthma Exacerbations in Older Women; American Journal of Respiratory and Critical Care Medicine; Judith Garcia-Aymerich et al; February 2009
- "Yoga Journal": A New Attitude About Asthma;; Alison Rose Levy; September-October 2002
- Project-Meditation.org: Meditation and Asthma
- MayoClinic.com: Meditation: Take a Stress-Reduction Break Wherever You Are
