Why Breathing Exercises Can Help
Breathing exercises are not a cure for asthma, but they can be an effective complementary therapy. Research shows that consistent practice can strengthen respiratory muscles, particularly the diaphragm, making breathing more efficient. These techniques
help retrain breathing patterns, which can become shallow and chest-focused during and between asthma flare-ups. By promoting slower, deeper, and more controlled breathing, these exercises can help reduce feelings of breathlessness, calm the nervous system during moments of anxiety, and may even lower the need for reliever medication over time. The goal is to improve your overall quality of life and give you a greater sense of control over your symptoms.
Technique 1: Diaphragmatic 'Belly' Breathing
Many people with asthma tend to breathe from their chest, which is less efficient. Diaphragmatic breathing, or 'belly breathing', focuses on re-engaging the large muscle at the base of the lungs. This technique helps you use your full lung capacity. To practice, lie on your back with your knees bent or sit comfortably in a chair. Place one hand on your upper chest and the other on your belly, just below your rib cage. Inhale slowly through your nose, focusing on making your belly rise. The hand on your chest should remain as still as possible. Then, exhale slowly through pursed lips, feeling your belly fall. Aim for an exhalation that is twice as long as your inhalation. Start by practicing for 5-10 minutes a few times a day.
Technique 2: The Papworth Method
Developed in the 1960s, the Papworth Method combines diaphragmatic breathing with relaxation techniques and a focus on nasal breathing. The core idea is to tailor your breathing pattern to your current level of activity, preventing over-breathing or hyperventilation. It teaches a gentler, more relaxed style of breathing from the abdomen rather than the chest. Studies have shown it can significantly reduce respiratory symptoms and improve quality of life for people with mild asthma. Because it involves integrating specific patterns into daily activities, this method is often taught by a respiratory physiotherapist who can provide a personalized plan.
Technique 3: The Buteyko Breathing Technique (BBT)
The Buteyko method was developed in the 1950s and is based on the idea that many people with asthma chronically hyperventilate, or 'over-breathe'. The exercises are designed to help you retrain your body to breathe more slowly and shallowly, primarily through the nose, to normalise carbon dioxide levels in the blood. A key exercise is the 'control pause'. After a normal, relaxed exhale, you gently pinch your nose and hold your breath until you feel the first definite urge to breathe in. You then resume normal breathing for a short period before repeating. Proponents suggest BBT can reduce symptoms and the need for reliever inhalers, but it is a specific skill best learned from a qualified practitioner.
The Most Important Step: Talk to Your Doctor
Before you start any new breathing practice, it is essential to speak with your GP or asthma specialist. This is not a step to be skipped. Your doctor can help determine if these exercises are appropriate for your specific condition and ensure your asthma is wellcontrolled with medication first. Frame the conversation as seeking a complementary tool. You could ask, 'I've read that certain breathing exercises can help with asthma symptoms alongside my regular treatment. Could you recommend a safe one for me to try, or refer me to a respiratory physiotherapist?' This shows you are being proactive while respecting the central role of your prescribed medical care. They can also help you monitor your progress and ensure you are performing the techniques correctly and safely.
How to Integrate Practice Sensibly and Safely
Once you have your doctor's approval, start slowly. Begin practicing when your asthma is stable, not during a flareup or asthma attack. Choose a quiet, comfortable space where you can relax for 5–10 minutes each day. Consistency is more important than intensity. Listen to your body and never force your breath or hold it to the point of significant discomfort. It can be helpful to keep a simple diary to track your symptoms, medication use, and how you feel after your practice. Remember, these exercises are a long–term strategy for management, not a quick fix. Benefits like improved quality of life and reduced symptoms often become apparent after a few months of regular practice.
