Asthma is a condition in which the airways become inflamed and narrowed, causing symptoms such as wheezing, coughing and shortness of breath. While medications are essential for managing asthma, breathing exercises may also improve lung function and reduce symptoms.

If you have asthma, you may want to give the following exercises a try. They strengthen respiratory muscles, promote relaxation and enhance overall breathing efficiency.

1. Diaphragmatic Breathing

Also known as belly breathing, this technique focuses on using the diaphragm—a muscle located below the lungs—to breathe more efficiently. Here’s how to practice it:

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your abdomen.
• Inhale slowly through your nose, ensuring your abdomen rises while your chest remains still.
• Exhale gently through pursed lips, feeling your abdomen fall.
• Repeat for several minutes daily to strengthen the diaphragm and promote deeper breathing.

2. Pursed-Lip Breathing

This method helps slow down breathing and keeps airways open longer, aiding in better airflow and improving breathing control. To practice pursed-lip breathing:

• Sit comfortably and relax your neck and shoulder muscles.
• Inhale slowly through your nose with your mouth closed.
• Purse your lips as if you’re about to whistle.
• Exhale slowly and gently through your pursed lips, taking at least twice as long to exhale as you did to inhale.

3. Buteyko Breathing

Named after its creator, Dr. Konstantin Buteyko, this method aims to reduce hyperventilation and promote nasal breathing. It may decrease breathlessness and improve overall breathing patterns. To practice this breathing technique:

• Sit upright and relax your chest and belly muscles.
• Breathe normally for a few minutes to relax.
• After a gentle exhale, hold your breath while using the index finger and thumb to plug your nose until you feel the urge to breathe. Then inhale.
• Breathe normally for at least 10 seconds and then repeat this cycle, gradually increasing the amount of time you hold your breath.

4. Yoga Breathing (Pranayama)

Pranayama, a component of yoga, involves a series of controlled breathing exercises that enhance lung function and promote relaxation. One simple practice involves alternate nostril breathing, which can calm the nervous system and improve respiratory function. It is done as follows:

• Sit comfortably with a straight spine.
• Close your right nostril with your right thumb.
• Inhale slowly through your left nostril.
• Close your left nostril with your right ring finger and release your right nostril.
• Exhale slowly through your right nostril.
• Repeat the process, alternating nostrils, for several minutes.

5. Papworth Method

Developed in the 1960s, the Papworth Method combines breathing techniques with relaxation. Regular practice may lead to improved respiratory efficiency and reduced asthma symptoms. The method is typically taught by a physical therapist but the general idea of this method is to:

• Breathe slowly and steadily from your diaphragm.
• Inhale through your nose to filter and warm the air.
• Incorporate relaxation techniques to manage stress, which can trigger asthma symptoms.

Practicing these breathing exercises may help manage asthma symptoms and improve overall lung function but they should not replace prescribed asthma treatments. It’s also important to consult with a healthcare professional before starting any new breathing techniques to ensure they’re appropriate for your specific condition.

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