Asthma relief: Breath taking techniques

Few of us are appreciative of the easy flow of breath as it is barely noticeable. Unless, of course, if you are asthmatic. For those with asthma, the anguish of being deprived of breath, albeit momentarily, is a much familiar foe.

The reason for breathlessness in asthma is the over-reactiveness of the airways, which causes them to narrow and impede entrance of air. This also causes a feeling of tightness around the chest and the characteristic whistling sound from the lungs [wheezing] that is typical of asthma.

Although asthma is a genetic condition, it can be triggered by various factors, a fact which most asthmatics are painfully aware of. Still, the importance of identifying and avoiding triggers needs to be emphasised for that is the key in controlling the condition. Indeed, it is the only way for those with asthma to breathe easy and lead a normal life.

Avoiding the triggers of asthma

External irritants

Allergens in the air, either indoor or outdoor, are notorious for triggering an attack. Carpets, pet fur, damp rugs, pillows, mattresses, pollen and stuffed toys are the top contributors in the list of indoor pollutants. Ensure that they are vacuum-cleaned weekly and dried completely before use. In simple words, pollutant proof your home.

People rarely associate an attack with the fragrance of a product they use, especially if it’s a cleaning product. But try using cleaning products that are odour-free.

More pollen travel in the air in the afternoon than any other time of day. Hence, it’s best to busy yourself indoors during that time to avoid exposure to pollen.

Air conditioners help keep allergens out. So, use them whenever possible.

Fungus and moulds are arch enemies of those with asthma and house-plants are the last place people look for, for moulds. Give house-plants a good wash now and then. Also, clean the bathroom tiles on a regular basis with soap and water, they’re another favourite mould hang-out. To prevent the mould from forming, ventilate the bath area and fix leakages promptly.

Things kept outside gather dust, which is a trigger too. So keep much of your stuff in closed cabinets to avoid accumulation of dust or if outside, clean it on a regular basis.

Good ventilation is a saviour for asthmatics. So, switch on the exhaust fan when cooking and keep the storage and other areas of the home well-ventilated.

Internal irritants

Those who suffer from asthma know well that an attack is often brought on not just by external triggers but also by fear, anxiety, anger, insecurity and other strong emotions. Ironically, not just negative emotions, but laughing too much may also bring on an attack in an asthmatic.

In fact, if you’ve been having too frequent episodes of breathlessness, it’s best to avoid situations that you suspect will be high on emotions, either positive or negative, and hence difficult to manage.

Breathing techniques for asthma

Breathing exercises, if done on a regular basis, help reduce the frequency and severity of symptoms. They relax your body and mind, helping you deal effectively with internal irritants. Remember, though, that they shouldn’t be done when the attack is in progress.

Shallow breathing: Also known as the Buteyko method of breathing, this technique was developed by Dr Buteyko, a Ukrainian physician in the 1950s. According to him, asthmatics breathe in about 15 litres of air a minute as compared to the normal five litres. In the Buteyko method, you take in shallow and slow breaths, which helps normalise breathing and the oxygen-carbon dioxide ratio in the body. In this, the breathing rate is consciously reduced and the inhalations are shallow.

Diaphragmatic breathing: Place your hands on the diaphragm, with the middle fingers touching each other and shoulders relaxed. As you inhale, expand the chest and observe the diaphragm stretching. Notice how your fingers slide away from each other. Exhaling, relax the chest and the fingers move back towards each other.

Ujjayi breath: This is also known as the victorious breath. Sit with your legs crossed. Partially constrict the air passage in the throat. Inhale producing a soft hustling sound and exhale in the same manner. The breath should be long and slow and taken without straining the facial muscles. Allow the sound to come naturally and do not produce it using your vocal cords.