Exercises for Asthma Control

Asthma patients are usually advised to practise breathing exercises alongside using inhalers. A recent study published in the journal Breathe suggested that simple breathing exercises can help patients to “reduce their reliance on rescue medication”. Here are some techniques that can help a patient with their symptoms and condition:

• Diaphragmatic breathing: Deep breathing from the diaphragm instead of the chest helps to decrease oxygen demand and slow down breathing rate. The diaphragm is located just under the lungs or the ribcage. To do this type of breathing:
  • Lie down comfortably on your back. Keep a pillow under your head, and keep your knees bent.
  • Place one hand on your stomach.
  • As you breathe in through the nose, observe your stomach rise.
  • Let your stomach drop as you breathe out through your mouth. Breathing in through the nose and letting the air out through pursed lips (keeping the lips close to each other) enables the exhalation to become slower and more controlled.
  • Do this for five minutes, three or four times daily.
• Papworth method: A breathing and relaxation method introduced in the 1960s for patients with asthma and other breathing problems, the Papworth method is a type of diaphragmatic breathing. A study published in the journal Thorax by BMJ found that it helps control stress levels and manage breathing more efficiently among people suffering from asthma. Here's one way to do it:
  • Sit comfortably on a mat. Cross your legs, if this is comfortable for you.
  • Now breathe in and out comfortably for a few breaths.
  • Next, take deeper breaths: continue to breathe in through the nose, hold the breath for a few seconds and breathe out through the mouth. Do this for a minute or two.
  • Next, breathe in deeply, hold the breath for a second and open your mouth to exhale forcefully and slowly through the throat and mouth.
  • Breathe in deeply, hold for a second, breathe out with a huff through the mouth.
• Nasal breathing: Studies indicate that breathing through the nose is more efficient in managing symptoms of asthma and controlling the levels of oxygen going into the system. Breathing through the nose allows the air to become warmer while entering the airways rather than breathing through the mouth.

Along with breathing exercises, asthma patients are also encouraged to take up a fitness activity of their choice. Of course, doctors recommend performing physical activities in more controlled environments and having access to emergency medications at all times. Exercises are recommended to be of low intensity that can gradually build strength and stamina, rather than taking up endurance exercises like running long distance.

• Swimming: Swimming is one of the better exercises or physical activities for a person with asthma as it prompts the person to control their breathing while in the water. Warmer air and moisture is good for people with asthma. And a swimming pool is the perfect environment, although some may patients may have an adverse reaction to the chlorine in the water.
• Yoga: Breathing is one of the vital elements of yoga. Controlling how you inhale and exhale while performing various postures helps to improve lung function.
• Walking: While running can increase the heart rate, walking is a far gentler activity that is encouraged among people with asthma. An activity that doesn’t cost much (all you need is a nice stretch of road or park and good walking shoes), walking is conducive in pretty much any weather and can be done outdoors as well as indoors on a treadmill - this allows you to improve your breathing gradually.
• Cycling: Cycling is another activity that is considered to be low impact, not only for the joints but also for controlling breathing patterns. Steady cycling at a constant speed is known to improve lung capacity and heart health.