In fact there have been various studies done that have shown promise for breathing exercises as a clinical tool in helping asthmatics reduce their dependence on corticosteroids. A 2006 article on WebMD discusses an Austrailian study that found a whopping 86% reduction in use of rescue inhalers and a 50% reduction in use of corticosteroids among its 57 participants. It does not specify which breathing method they used although my guess would be the popular Buteyko Method. In most of the studies, the focuses are on nasal breathing and expiration.
Why are nasal breathing and expiration the main focuses with asthma?
Let's start with nose breathing: First of all, the nose was made for breathing. Breathing through the nose allows for maximum preparation of air for the lungs. The nose carries the air to the sinuses and through various hairs, cilia, and mucous which filter and help to expel any potential pollutants. It also produces Nitric Oxide which helps to kill germs and is a natural bronchiodialator (think natural albuterol) so it helps your lungs take in oxygen. The sinuses also warm and humidify the air to help reduce irritation. The act of nasal breathing slows breathing down which allows the lungs to maximize the exchange between oxygen and carbon dioxide. All of that comes down to: nose breathing is good.
Expiration: One of the common things that you may have noticed whenever you have had an asthma attack is that it's not only harder to take air in but it takes you longer and is also difficult to get air out. Studies have also found that those with severe or uncontrolled asthma have a tendency towards "air trapping" or not expelling all of the air in their lungs properly. Since old, stale air is sticking around in your lungs, you aren't allowing for proper oxygen/carbon dioxide exchange.
There are a lot of different methods of practicing nose breathing and expiration:
- Using your PEAK flow meter to practice forced expiration.
- Diaphramatic Breathing to help expel trapped air.
- Pursed Lip Breathing focuses on expiration of trapped air and requires nasal inhalation.
- The Buteyko Method mentioned above is one very popular one and there are plenty of YouTube videos to help you practice. It focuses on nasal breathing, expiration and avoiding over breathing (with the belief that many asthmatics have a tendency to hyperventilate).
- The Papworth Method focuses on relaxation and diaphragmatic breathing.
- Pranayama/Yoga breathing including
- Deep breathing (deep inspiration and deep expiration) through both nostrils.
- alternate nostril breathing
- 3 & 4 part breaths
- Ocean breath
Pick your favorite breathing exercise and hop to it! I personally love yoga and practice my yoga breaths often. Another way that I have found to practice and get some feedback is through an app I found on my iPhone called MyBreath Lite. You use wired headphones that have a microphone, put the mic under your nose and practice breathing. It's a simple but effective li'l app.
Another thing that I'd like to mention is that when I exercise I ONLY breath through my nose. If I feel like I can't breath through my nose I slow down or stop because I know that then I'm working towards an exasperation. There are other articles such as this one that I have found on a blog that make the argument that nasal breathing is good for athletes for the same reason.
What if you can't breath through your nose? Talk to your doctor, especially if the reasons are within some control, like allergy treatment and congestion. Breathing is too important to neglect.
No comments:
Post a Comment