More than 17 million people in the United States suffer from asthma, and as a result, they seek some form of asthma control. This respiratory disease has proven to be a significant obstacle to achieving optimal health, as it can be debilitating. Breathing is essential to life itself, and when a disease hinders this natural process, it becomes crucial to have effective asthma control in place.
Whistling sounds, chest constriction, breathing difficulties, and sometimes bouts of coughing and scratchy throats, I encountered my first asthma episode as a child and until roughly 6 years ago suffered from these incidents quite often. This led to numerous restless nights (resulting from me reaching for my Ventolin inhaler) and unexciting days confined indoors. This was simply because I lacked the cardiovascular endurance to endure physical activity combined with the additional anxiety of allergic reactions to pollen, dirt, or even a friendly pat on the back, which could trigger an asthma episode at any moment, leaving me bedridden for a minimum of one week.
For years, I suffered from this condition (accompanied by pimples and exhaustion) until I began practicing Yoga, recognizing its gentle yet highly effective ability to work out the body without any strenuous demands. I was introduced to PRANAYAMA, the Sanskrit term for Breathing Exercises, and informed about the advantages of techniques such as the Bellows Breath for managing asthma. Additionally, I was taught how simpler Square breathing exercises could aid in the treatment and prevention of asthma, while also enhancing my overall well-being.
Swami Vishnu Devananda, the author of the Complete Illustrated Book of Yoga, claimed to have healed numerous patients with asthma symptoms by rectifying their breathing patterns, as well as introducing them to a balanced diet and exercise. Drawing on my personal experiences, I will now furnish you with comparable and current information on reliable techniques and approaches for achieving effective and lasting asthma management.
The primary thing to bear in mind whenever you breathe is to consciously strive to ensure that it is done deeply. Initially, this can only be achieved through deliberate efforts, but with time and regular practice, it will become a habitual process, as if it was always intended to be that way.
To maximize the amount of air intake with minimal exertion, it is important to allow for the dome of the abdomen to expand outward while inhaling. Despite what some vocal coaches and doctors may suggest, it is not advisable to raise the shoulders or tense the diaphragm during inhalation, as this can hinder the inflow of air into the lungs.
To better understand the natural breathing process as outlined above, one can simply observe an infant.
One can observe that a baby always breathes deeply from the abdomen, using a seemingly effortless approach. It is no wonder that the great seers and prophets advise us to "learn from little children," among other reasons.
To determine whether one is breathing correctly, the following exercises can be performed. It is important to do them on an empty stomach and in an area with ample fresh air. Additionally, it is recommended to breathe through the nose as much as possible.
Asthma Management: Breathing Techniques to Practice
1. Inhale and Exhale:
Whether lying flat on a bed or sitting upright, begin to breathe deeply, using a stopwatch to time yourself. The ideal ratio is 1:2, with the minimum inhalation time being 4 seconds and gradually increasing to 16 seconds (with exhalation time now being 8 seconds and gradually increasing to 32). Consciously perform this invigorating exercise for several weeks.
2. Inhalation-Retention-Exhalation
Once you have established a good rhythm with exercise #1, the next step is to add retention. According to ancient yogic texts, the recommended ratio is 1:4:2 for inhalation, retention, and exhalation. Start with a minimum of 4 seconds for each stage and gradually increase to a maximum of 16 seconds for inhalation. Practice this exercise for several days or weeks until it becomes second nature.
Although the above indications place more emphasis on proper breathing than diet as a step towards natural asthma control, it is important to keep in mind that it is advised to avoid mucus-forming foods such as animal flesh and products, most grains, junk and processed foods, and even some so-called health-food products like soy, yeast, Bragg’s Liquid Aminos, and vinegar.
Avoiding the products mentioned above is crucial, and it has been a proven fact in various programs designed to improve respiratory health, such as the "Breath Retaining Program for Asthmatics" created by the Russian doctor, Dr. Buteyko. Following this advice, many chronic asthmatics have been able to abandon the use of Ventolin inhalers in a matter of weeks.
Instead, incorporate fruits, leafy greens, and root vegetables into your diet, and occasionally include less harmful whole grains such as brown rice, quinoa, amaranth, and millet.
Similarly, it is essential to practice proper food combinations and abstain from consuming any liquids during meals to avoid disrupting the functioning of vital organs below the diaphragm. Additionally, it is advisable to steer clear of conventionally grown produce, polluted tap water, and microwave usage for optimal health.
You don't have to let asthma dictate your life anymore; by following the steps outlined above, you too can apply these natural asthma control techniques effectively. Take charge of your health today by adopting proper breathing and dietary practices for successful asthma control.
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