Effective breathing exercises for asthma patients
Breathing is something we do naturally, but for people with asthma, it can be a real struggle. Asthma causes inflammation in the lungs, making it hard to breathe and causing uncomfortable symptoms like wheezing, coughing, and chest tightness. Recent studies have found that certain breathing exercises can help asthma patients feel better. If you have asthma, try these effective exercises and breathe easy.
Diaphragmatic breathing
Lie on your back with slightly bent knees and a pillow under them. Place one hand on your chest and the other on your abdomen. Take a deep breath through your nose, focusing on making your abdomen rise. Exhale slowly through pursed lips. Keep practicing until you can breathe without moving your chest, only using your abdomen.
Buteyko breathing
Sit upright on a comfortable chair. Relax your abdominal and chest muscles. Close your eyes and keep your face straight. Inhale deeply through your nose, keeping your mouth closed. Take a deep breath and then a shallow breath. Exhale slowly until your lungs feel empty. Hold your breath as long as you can, then return to gentle breathing.
Progressive relaxation technique
Lie down on your back and close your eyes. Practice diaphragmatic breathing, focusing on inhaling through your nose. Tense the muscles in your right foot, relax, and then release them slowly. Repeat the same process with your left foot. Stay in a relaxed position for about 10-15 seconds. Return to the starting position and continue practicing this exercise.
Papworth method
Find a comfortable sitting or lying position. Relax your body and close your eyes. Slowly inhale through your nose, focusing on filling your lungs with air. Pucker your lips as if you are blowing out a candle. Exhale slowly and steadily through your pursed lips, making the exhalation twice as long as the inhalation. Repeat this cycle three to five times.
Anulom Vilom breathing
Find a comfortable sitting. Exhale completely, then block your left nostril with your left thumb. Inhale deeply through your right nostril. Close the right nostril using your index finger. Open the left nostril and exhale. Take a deep breath through the left nostril, then close it and exhale through the right one. Continue alternating for about five minutes. Finish exhaling through the right nostril.
