Breathing Exercises for Asthma: NHS Recommendations
Asthma is a chronic respiratory condition that affects the airways, causing inflammation and narrowing, which can lead to wheezing, coughing, shortness of breath, and chest tightness. While medication is essential for managing asthma, breathing exercises can also be helpful in controlling symptoms, improving lung capacity, and reducing the frequency of asthma attacks.
Here are some breathing exercises recommended by the NHS:
Pursed-Lip Breathing
Pursed-lip breathing is a technique that helps slow down your breathing and open up your airways. It is particularly helpful during an asthma attack.
How to do it:
- Relax your shoulders and sit comfortably.
- Inhale slowly through your nose for 2 seconds.
- Pucker your lips as if you were going to whistle.
- Exhale slowly through your pursed lips for 4 seconds.
- Repeat steps 2-4 for 5-10 minutes.
Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, is a technique that helps you use your diaphragm muscle more effectively to improve lung capacity.
How to do it:
- Lie on your back with your knees bent.
- Place one hand on your chest and the other on your stomach.
- Inhale slowly through your nose, feeling your stomach rise.
- Exhale slowly through your mouth, feeling your stomach fall.
- Repeat steps 3-4 for 5-10 minutes.
Deep Breathing
Deep breathing is a simple technique that helps you take in more air and oxygen. It can be helpful for reducing stress and anxiety, which can trigger asthma attacks.
How to do it:
- Sit or lie down in a comfortable position.
- Inhale deeply through your nose, filling your lungs with air.
- Hold your breath for a few seconds.
- Exhale slowly through your mouth.
- Repeat steps 2-4 for 5-10 minutes.
Tips for Effective Breathing Exercises:
- Practice these exercises regularly, even when you are not having an asthma attack.
- Find a quiet place where you can relax and focus.
- Pay attention to your breathing and how your body feels.
- If you feel dizzy or lightheaded, stop and rest.
- Consult with your doctor or a respiratory therapist to ensure these exercises are appropriate for your condition.
Breathing exercises are not a substitute for medication, but they can be a valuable tool for managing asthma. By practicing these techniques regularly, you can improve your lung function, reduce your risk of asthma attacks, and live a healthier life.
