Breathing techniques for those with asthma (part two)
Following my recent article on breathing for athletes, I was asked about athletes with mild asthma. Maintaining optimum breathing is crucial to manage symptoms and enhance performance. Here are some effective breathing techniques and strategies that can help:
Diaphragmatic breathing…strengthens the diaphragm and increases lung efficiency, reducing breathlessness and stress on the body.
How to Practice…sit or lie in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose for 4 seconds, focusing on expanding your abdomen, not your chest.
Exhale slowly through pursed lips for 6 seconds.
Repeat for several minutes to build a natural, relaxed breathing rhythm.
Pursed-Lip Breathing…helps control breathing, keep airways open longer, and improves the exchange of oxygen and carbon dioxide. It can prevent hyperventilation and reduce shortness of breath.
How to Practice:
Inhale slowly through the nose for 2 counts.
Purse your lips as if you are about to whistle.
Exhale slowly and evenly through your pursed lips for 4 counts.
Practice during warm-ups, cooldowns, and moments of breathlessness.
Nasal Breathing…through the nose filters, warms, and humidifies the air, which can reduce asthma triggers, such as cold or dry air. It also encourages a more relaxed and controlled breathing pattern.
How to Practice:
Breathe only through the nose while training, especially during aerobic activities.
Focus on controlling your breath rhythmically to avoid mouth breathing, especially in colder environments.
Buteyko Breathing Technique…is designed to reduce hyperventilation by steadying breathing patterns and reducing airway sensitivity, which can help reduce asthma symptoms.
How to Practice:
Sit comfortably and breathe normally through your nose.
After exhaling, pinch your nose and hold your breath until you feel the urge to inhale.
Release your nose and breathe gently, focusing on calm, shallow breathing through your nose.
Practice regularly to improve CO2 tolerance and reduce breathlessness during exercise.
Active Cycle of Breathing Techniques (ACBT)…is useful for clearing mucus and improving lung function. It can be especially beneficial after training or during asthma flare-ups.
How to Practice:
Breathing Control: Diaphragmatic breathing with slow, gentle breaths.
Thoracic Expansion Exercises: Deep breaths in, holding for 2-3 seconds, then exhaling fully.
Forced Expiration (Huffing): A controlled exhalation to clear mucus without coughing.
Inspiratory Muscle Training (IMT)…uses a handheld device to strengthen the muscles involved in breathing. Over time, this can improve endurance, reduce breathlessness, and enhance respiratory efficiency.
How to Practice:
Use an IMT device as prescribed by a doctor or respiratory therapist.
Perform controlled inhalation exercises, starting with low resistance and gradually increasing it as your muscles strengthen.
Regular training can improve lung function and stamina, reducing asthma symptoms during physical exertion.
Box Breathing (4-4-4-4)…helps regulate breathing, relax the body, and control asthma symptoms during intense exercise.
How to Practice:
Inhale deeply through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through the mouth for 4 seconds.
Hold for another 4 seconds before repeating the cycle.
Posture Optimization:…improving posture during exercise ensures that the lungs can fully expand and prevents chest tightness, which can exacerbate asthma.
How to Practice:
Maintain an upright position during exercise.
Engage the core and avoid slouching, as poor posture can restrict the diaphragm’s movement.
Focus on shoulder blade retraction to open up the chest area and facilitate deeper breaths.
Pre-Exercise Breathing Warm-Up…a proper warm-up is essential for athletes with asthma to gradually prepare their airways and lungs for exercise.
How to Practice:
Start with 5-10 minutes of light aerobic activity, such as walking or cycling.
Practice deep, controlled breathing during warm-up to prevent exercise-induced asthma (EIA).
Gradually increase intensity while maintaining steady, nasal breathing.
Controlled Exhalation During High-Intensity Exercise…During intense exercise, controlling the exhale helps regulate breathing, prevent rapid shallow breaths, and improve oxygen exchange.
How to Practice:
Focus on slow and steady exhalation through the mouth during sprints or heavy exertion.
Avoid quick, shallow breaths that can increase airway irritation.
Additional Tips for Asthmatic Athletes:
Use of Medication: Always carry your prescribed inhaler and use it before exercise if instructed by your healthcare provider.
Stay Hydrated: Adequate hydration helps thin mucus in the airways, making breathing easier.
Manage Triggers: Be aware of environmental triggers like cold air, pollen, or pollution. Wear a mask or scarf in cold environments or use a face cover to warm the air.
Incorporating these techniques into your routine can help manage mild asthma symptoms, improve endurance, and enhance performance during exercise. Regular practice and a well-tailored asthma management plan are key for sustained athletic success.