Spring is here, but the triggers of pollen, mold and temperature changes are triggered amidst the growth of colorful flowers and lush plants. It is difficult to enjoy the joys of spring that makes asthma feel like you have an elephant sitting on your chest. This season we’ll introduce you to five medication-free techniques to make breathing easier.
Understanding asthma
Asthma is a chronic respiratory condition that causes inflammation around the lungs and airways. In the United States, over 24 million people live with asthma. Symptoms include shortness of breath, chest pain, wheezing and coughing attacks. Triggers of asthma include food, allergies, colds, drug side effects, contamination, physical activity and stress.
There is no cure for asthma, but you can create an asthma management plan that includes breathing exercises to prevent flare-up.
1. Continue breathing in your lips
This method works for shortness of breath, as exercise provides more air, making it easier to breathe comfortably.
How to do that
Relax your body and inhale through your nose for 2 seconds, but keep your mouth closed. These will be normal breathing. Blow your lips and exhale from your mouth for 4 seconds. Your exhale should be longer than your inhalation.
2. Diaphragmatic breathing
Training diaphragm muscles can significantly improve your breathing.
How to do that
Sit or lie in a comfortable position. Place one hand on your chest and the other on your stomach. Breathe through your nose and feel your belly rise. Use the Pan Lip Method to exhale through your mouth.
3. Breeding of the Bucek
Stress and anxiety can cause asthma attacks and often lead to hyperventilation. While practicing medicine in Moscow, Dr. Konstantin Buteyko studied the relationship between breathing and health. His techniques emphasize controlled breathing to manage anxiety and prevent asthma symptoms. Focusing on breathing reduces the risk of triggering an attack.
How to do that
Sit upright on the floor and take a normal breath while relaxing. Exhale, grab your nose and inhale until you need to breathe again. You then need to breathe normally for 10 seconds before attempting exercise again. This method should strengthen your diaphragm.
4. Pupworth Method
Over 65% of children suffer from allergies, and studies have shown that people who are prone to allergies are more likely to develop asthma than their peers. Shortness of breath can be scary for children, and early awareness and management is important. The Pupworth method combines breathing and relaxation to manage triggers.
How to do that
Breathe through your nose and inhale to fill your lungs. Exhale through your lips or your relaxed mouth. Finally, adjust your breathing with relaxation and moderate movement.
5. Box breathing
Box breathing, also known as square breathing, helps rely on deep breaths to slow down breathing.
How to do that
Start by taking a deep breath. Place your hands on your stomach and feel it rise. After breathing for about a minute, inhale slowly, count it and start breathing exercises in the box. Hold your breath and slowly for four times, then exhale through the mouth for another 4 seconds. Wait 4 seconds before the next attempt.
These techniques will help you breathe
Breathing techniques do not replace inhalers or medications, but learning control in breathing work is a natural stress and anxiety reduction agent. Practice these exercises every day and consult your doctor if you think the method is intense. You can breathe deeply and calm down and bloom along with the flowers.
