Breathwork and Asthma: Harnessing Your Breath for Better Control

Introduction

Living with asthma means navigating unpredictable flare-ups and the constant worry of struggling to breathe. Asthma affects millions of people worldwide, causing shortness of breath, chest tightness, wheezing, and coughing. While inhalers and medications are essential for managing symptoms, breathwork offers a complementary, science-backed way to support lung function and enhance respiratory control.

Breathwork not only helps improve oxygenation but also trains the body to become more resilient against asthma triggers. By practicing intentional breathing techniques, you can strengthen your respiratory muscles, reduce hyperventilation, and build better CO₂ tolerance—all of which play a vital role in managing asthma symptoms.

Why Breathwork Helps with Asthma

1. Reduces Hyperventilation

   • Asthma often leads to rapid, shallow breathing, which decreases carbon dioxide (CO₂) levels and triggers bronchoconstriction. Breathwork helps normalize CO₂ levels, allowing airways to relax (Courtney, 2009).

2. Strengthens Respiratory Muscles

   • Techniques that focus on diaphragmatic breathing enhance the strength and endurance of respiratory muscles, making it easier to manage breathlessness.

3. Promotes Nasal Breathing

   • Nasal breathing warms and filters the air while increasing nitric oxide levels, which helps dilate the airways and reduce inflammation (Lundberg et al., 1994).

4. Improves Breath Control

   • Structured breath-hold practices can build CO₂ tolerance, reducing the urge to hyperventilate and helping the lungs maintain optimal gas exchange (McKeown, 2015).

Evidence-Based Breathwork Techniques for Asthma

1. Buteyko Breathing

• Inhale gently through the nose for 2-3 seconds.

• Exhale gently for 3-4 seconds.

• Hold your breath after the exhale for 5-10 seconds.

• Repeat for 5-10 minutes.

• This method trains your body to tolerate higher CO₂ levels, reducing airway constriction.

2. Diaphragmatic Breathing

• Sit or lie comfortably with one hand on your chest and the other on your abdomen.

• Inhale deeply through your nose, expanding your abdomen.

• Exhale slowly through your nose, feeling your belly fall.

• Practice for 5 minutes to enhance lung capacity and relaxation.

3. Nasal Breathing with Prolonged Exhale

• Inhale slowly through the nose for 4 seconds.

• Exhale through the nose for 6 seconds.

• Repeat for 10 minutes to reduce airway irritation and encourage optimal breathing patterns.

Clinical Evidence: Breathwork for Asthma

A study published in the Journal of Asthma found that patients practicing the Buteyko breathing technique experienced significant reductions in asthma symptoms and inhaler use (McKeown, 2015). Another study in Respiratory Medicine reported improved lung function and decreased symptoms among asthma patients using diaphragmatic breathing exercises (Thomas et al., 2009).

Real-Life Transformation: Breathing Through Asthma

Samantha, a 28-year-old runner, struggled with exercise-induced asthma that often cut her workouts short. After incorporating Buteyko breathing into her daily routine, she noticed fewer flare-ups and improved endurance. Today, Samantha confidently completes long runs with controlled, steady breathing.

Final Thoughts: Breathe with Confidence

Asthma can feel like a constant battle against your own breath, but it doesn’t have to be that way. Breathwork empowers you to take control of your respiratory health, calming the airways and building resilience against triggers. Practice these techniques regularly to reclaim your breath and feel more in control of your well-being.

Not sure where to start? Book a free 15 minute consult with Lindsey using this link. 

References:

1. McKeown, P. (2015). The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter. Journal of Asthma, 52(1), 59-65.

2. Thomas, M., McKinley, R. K., Freeman, E., & Foy, C. (2009). Breathing Exercises for Asthma: A Randomized Controlled Trial. Respiratory Medicine, 103(5), 703-707.

3. Lundberg, J. O., Weitzberg, E., & Gladwin, M. T. (1994). The Role of Nitric Oxide in Airway Defense. The Lancet, 343(8894), 515-516.