CONTROLLED BREATHING: AN AID AGAINST ASTHMA

Pranayamic breathing, an ancient method utilised by yogis and Buddhists the world over, has been the subject of many studies over the past decade, with scientists coming to surprising findings about its benefits. One 2018 study by researchers at Trinity College Dublin found that there is a powerful link between how you breathe and your ability to focus. The study showed that pranayamic breathing directly affects the levels of a natural chemical messenger in the brain called noradrenaline – which is key to helping the brain grow new connections. Another study found that students undergoing high stress levels can combat this naturally simply through controlled breathing. Abdominal breathing can also cut a panic attack in its tracks, thereby making it a very useful aid for people of all ages with asthma.

WHAT IS CONTROLLED OR PRANAYAMIC BREATHING?

If you want to experience controlled breathing by diving straight into it, we recommend the apps Breathe, Headspace, or Calm. These provide various exercises and some can be undertaken in just 5 minutes. The exercises invite you to inhale for a specific number of seconds, then exhale for an even longer time. As you do so, your heart rate and blood pressure is reduced, your cortisol (stress hormone) levels drop, and you begin to feel a sense of calm. Pranayamic breathing is currently being used by everyone from asthmatics (who use this mindfulness-based method to control the amount of oxygen that enters their system and to boost their lung capacity) to people with anxiety.

PRANAYAMIC BREATHING AND STRESS

People who are in the midst of an asthma attack have much in common with someone who is having a panic attack. Fear can take hold, and the person can take in too many short breaths, thus flooding their system with oxygen. An asthma attack occurs when the bronchial tubes constrict and become filled with mucus. This can result in anxiety, headache, and sometimes, loss of consciousness. When one feels an attack coming on, the tendency can be to try to combat this event by breathing more. When oxygen levels rise too high in the blood, muscles can contract, the heart rate rises, and breathlessness can increase. The sensation is one of only being able to inhale a small amount of air – and this in turn can lead to further panic.

CONTROLLED BREATHING VS ASTHMA

As stated in a study by Mike Thomas and Anne Bruton (published in the journal Breathe), psychological dysfunction is up to six times greater in people with asthma. Neuroimaging studies have shown that the brain structures involved in breathlessness are related anatomically and functionally to those processing emotions. A person’s emotional state can also influence immunological responses – for instance, to allergens in the air. They stated: “Hyperventilation and other abnormalities in breathing have also been associated with asthma, implicated as triggers for bronchoconstriction and the production of asthma-like symptoms in patients of all levels of objective asthma severity.” Because controlled breathing can reduce hyperventilation and stress, it is a vital tool for anyone who is battling asthma.

EXERCISES FOR ASTHMA

The study by Thomas and Bruton found that ‘normalising’ breathing patterns using a slower breathing rate and longer exhaling, could help. The aim should be to expand the abdomen (not the chest) as you let in air, and to ‘empty the balloon’ as you exhale. People with asthma do “tend to over-breathe,” say scientists, which is why learning to control their breathing is important. The scientists concluded that, “There is now a compelling body of evidence showing that instruction in fairly simple breathing exercises provided by a trained therapist can improve patients’ experience of their disease and reduce their reliance on rescue medication.” Although apps and online information can be useful, professional help is important to ensure the honing of correct technique and to avoid falling prey to misinformation.

TREATMENTS FOR ASTHMA

People who have moderate to severe asthma commonly require medications such as rapid bronchodilators; these relax the muscle bands that surround the airways and open constricted airways during an attack. Doctors often recommend the use of this medication five to 15 minutes before exercise. Sometimes, long-term controller medications are recommended, as is physical activity (to strengthen upper body muscles and mobilise mucus). Eating a balanced diet is vital, so as to stay at a healthy weight. All these factors together with controlled breathing can help you become stronger and more in control of the situation. If you have asthma it is, above all, important to see your doctor and follow your asthma-fighting strategy to a tee. Breathing can help but it is just one of many factors in what should be a multifaceted, doctor-controlled approach.