Breathing is something we often take for granted and only think about when having an Asthma attack. Several medications, like inhalers containing Corticosteroids and Beta-Agonists, relieve breathing difficulty by temporarily opening the airways. But can you train your lungs if you have Asthma? Or can breathing techniques be scientifically proven to relieve Asthma symptoms?

This comprehensive article aims to answer all the questions regarding breathing and lung exercises and how to use this natural treatment to supplement Asthma treatment. So, let’s read this complete article to the end and learn in detail.

Can you train your lungs if you have Asthma?

The answer to this question is yes. Various evidence suggests that fairly simple breathing exercises provided by a trained therapist can alleviate Asthma symptoms and reduce reliance on medications. Therefore, after several years of relative neglect, breathing exercises have gained a resurgence in the research over the last few years. These simple exercises can supplement Asthma treatment and improve an individual’s overall lung health.

Asthma is a complex and multifaceted condition affecting millions of individuals of all ages worldwide. Although conventional medications are effective in temporarily controlling the symptoms of Asthma, they cannot cure it.

As a result, when an individual experiences recurrent Asthma symptoms, it can lead to distress and affect the quality of life. However, breathing exercises can manage stress by providing relaxation and avoiding the unnecessary emotional triggers of Asthma.

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Benefits of exercise if you have Asthma

If you have Asthma, exercise can benefit your overall health. Breathing exercises can significantly control Asthma symptoms and improve the psychological state of individuals in the following ways:

  • Enhance breathing control: Breathing exercises can help people to learn to control their breathing patterns. It can help them reduce the frequency of Asthma attacks
  • Clear airways: Some breathing exercises can clear the excessive mucus from the airways and reduce inflammation, congestion-like symptoms
  • Strengthens respiratory muscles: Breathing exercises can increase lung capacity by improving and strengthening the respiratory muscles and diaphragm involved in breathing
  • Promote relaxation: Asthma symptoms and attacks can cause psychological distress in an individual and can become a reason for panic and chaos. Breathing exercises can induce a relaxation state and reduce stress and risks of emotional-triggered Asthma attacks
  • Improve lung health: Regular breathing exercises can increase lung capacity and Oxygen exchange and improve overall lung health
Did you know?
The worldwide prevalence of Asthma accounts for 260 million individuals.

6 breathing exercises

The best breathing exercises to improve lung function and manage Asthma symptoms are as follows:

Nasal breathing

The biological role of nasal breathing is to filter, humidify, and warm the inhaled air before it enters the lungs. Here are the reasons why nasal breathing is helpful for people with Asthma:

  • Air temperature regulation: The nasal passage warms the inhaled air to the body temperature and reduces the risks of triggering airway constriction
  • Filters air: The tiny hair inside the nose helps in trapping and filtering out dust particles and allergens and prevents them from entering the lungs
  • Humidifies air: Nasal breathing also humidifies the inhaled air
  • Reduces mouth and over-breathing: Mouth and over-breathing can worsen the symptoms of Asthma. Mouth breathing can dry the mouth and cause sore throat. Therefore, nasal breathing can significantly reduce the chances of mouth breathing and prevent the side effects
  • Nitric Oxide production: Nasal breathing also increases the production of Nitric Oxide, which is a strong Bronchodilator (relaxes the muscles of the lungs and widens the airways) for people with Asthma
  • Delivers more Oxygen to the body: Nasal breathing is effective and delivers more Oxygen to the body

People with Asthma should properly do the nasal breathing techniques in the following ways:

  • Breathe in and out through the nose
  • Relax the body, jaws, and throat muscles
  • Repeat the breathing
  • Maintain a slow and steady breathing pattern

Diaphragmatic breathing

Diaphragm breathing, also called deep breathing, involves using the diaphragm. The diaphragm is a dome-shaped muscle below the thoracic cavity (or lungs). It helps with breathing and contracts or relaxes during inspiration or expiration. 

The following steps are important for proper diaphragmatic breathing:

  • Lie down comfortably on the back
  • Place one hand on the chest and another on the stomach
  • Take slow, deep breaths through the nose and allow the belly to fill the lungs with air. Avoid the rising of the chest during the inspiration process
  • Exhale slowly through the mouth
  • Repeat the process and focus on breathing and movement of the belly

Yoga breathing exercises

A woman doing yoga
A woman doing yoga

Yoga breathing exercises combine breathing exercises with yoga to improve Asthma in people. Yoga breathing has the following benefits:

  • Synchronize and control breathing
  • Decreasing hyperventilation
  • Strengthens respiratory muscles
  • Reduces stress and anxiety
  • Improve overall lung function
  • Boost oxygenation
  • Reduce shortness of breath
  • Reduces Asthma symptoms
  • Reduces the frequency of Asthma attacks

Buteyko breathing method

The Buteyko breathing technique emphasizes nasal breathing over mouth breathing in all conditions. It focuses on breathing retraining and aims to achieve a normal breathing pattern. 

The breathing was named after its Ukrainian creator, Konstantin Buteyko, in 1950. The objective behind this breathing was to reduce the depth and frequency of breathing for people who Hyperventilate, which often worsens the Asthma symptoms.

The Buteyko breathing can be done in the following steps:

  • Breathe normally and focus on breathing for a few minutes
  • After a relaxed exhale, hold your breathe using an index finger and thumb to plug the nose
  • Inhale when you feel the urge to breathe
  • Breathe normally in and out for a few minutes
  • Continue the breathing 2-4 times
Warning
If you have Asthma, consult your doctor before taking any medication or supplements or performing physical or breathing exercises.

The papworth method

The Papworth method combines diaphragmatic breathing with relaxation techniques implemented in the 1960s. It improves breathing efficiency and promotes relaxation. Furthermore, it promotes using the main respiratory muscles in breathing, reduces stress, and improves oxygenation. It can be achieved by performing the steps of diaphragmatic breathing.

Pursed lip breathing

The technique involves breathing through the nose and exhaling through pursed lips. It helps manage the shortness of breath in people with Asthma. The steps for this breathing are as follows:

  • Find a place to sit or lie down comfortably
  • Place one hand on the chest and another on the belly
  • Inhale slowly and deeply through the nose
  • Purse your lips as if you are about to whistle or blow a candle
  • Exhale through the pursed lips
  • Exhale twice as long as you inhale. You can count in seconds
  • Repeat the breathing technique

Can exercise induce Asthma?

Exercise and physical activities are vital for an individual’s overall well-being and the proper functioning of various physiological functions. But what if hard physical activities cause Asthma?

Exercise-induced Asthma (EIA), also called exercise-induced Bronchoconstriction, occurs when the airways squeeze or narrow during physically demanding activity. Many people with or without Asthma experience symptoms like shortness of breath and wheezing. 

The following are the main signs and symptoms of Asthma caused by exercise:

  • Wheezing
  • Shortness of breath
  • Chest pain
  • Coughing
  • Fatigue during exercise
  • Chest tightness
  • Poor performance

The exact cause of EIA is still unknown. However, hard aerobic physical activity can cause the condition. Recent studies have found that it can worsen when the air is dry and cold, there is high pollen and pollution, or you have a history of respiratory illness.

Therefore, it is recommended that you pay attention to the symptoms of EIA and consult your healthcare practitioner promptly to receive medical treatment. 

Effortless breathing with each click with aerocort rotacaps 100

Conclusion

In the last few years, breathing exercises have gained worldwide recognition for managing Asthma symptoms and improving overall lung health. If you have Asthma, breathing exercises can train your lungs and provide several benefits. These include strengthening respiratory muscles, enhancing breathing control, and humidifying inhaled air.

Some exercises include simple techniques such as nasal and diaphragmatic breathing, Buteyko breathing, the Papworth method, and pursed lip breathing. These exercises are effective in managing Asthma and reducing the frequency of attacks.

In some cases, intense aerobic physical activity may trigger Asthma symptoms. Dry and cold air, pollution, pollen, and dust particles can worsen Asthma. If you experience such symptoms, consult your healthcare practitioner to avoid severe consequences. With proper treatment and care, people with Asthma can enjoy their life to the fullest.

Frequently Asked Questions

Can Asthma patients go to the gym?

Yes, individuals with Asthma can do several things that a normal person can, such as go to the gym. However, it would help if you take medicines before exercising. It is also recommended to avoid hard physical activity without asking your doctor.

Can you train your lungs with Asthma?

Yes, you can train your lungs if you have Asthma. Simple breathing exercises can improve your breathing control and pattern, boost oxygenation, and clear airways. Several breathing exercises, such as nasal, yoga, Buteyko, and lip-pursed breathing, are helpful in individuals with Asthma.

What exercises are best for people with Asthma?

Several exercises, such as nasal and diaphragmatic breathing, can benefit people with Asthma. These exercises help manage Asthma by controlling breathing patterns. Buteyko breathing reduces Hyperventilation, and the Papworth method reduces stress and promotes relaxation. Furthermore, the lip pursed method reduces shortness of breath.

What are the benefits of breathing exercises for Asthma?

Breathing exercise benefits for Asthma include managing Asthma symptoms, reducing Asthma attacks and stress, and promoting relaxation. It also reduces mouth breathing, which can exacerbate Asthma symptoms. Further, it also strengthens respiratory muscles, synchronizing breathing, reducing shortness of breath, and boosting oxygenation.

Is there a safe way to exercise if you’re prone to Asthma?  

Yes, exercise is safe if you have Asthma. According to a 2022 report, research suggests that exercise can reduce Asthma symptoms in the long term. In fact, interval training can also prevent exercise-induced Asthma. In interval training, high-energy exercises are alternated with periods of rest.

Citations:
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