Breathing Exercises for Asthma

Breathing Exercises for Asthma

Introduction to Breathing Techniques

• The initial instruction involves shortening the breath in and gently slowing down the breath out.
• The goal is to soften and slow down breathing to the point of experiencing air hunger.
• Typically, this exercise is done for about four minutes.

Monitoring Physical Sensations

• Pay attention to whether you feel you're not getting enough air.
• Notice any changes in saliva production (drier or more saliva).
• Observe the internal temperature of your hands (colder, warmer, or the same).

Impact of Breathing on Circulation

• Faster and harder breathing patterns can contribute to cold hands and feet, and brain fog.
• Breathing impacts blood circulation; less air can dilate blood vessels.
• The human body contains 50,000 miles of blood vessels.

Historical Context of Yoga Breathing

• Original yoga breathing focused on breath conservation and breath holds.
• Yogi masters aimed to hold their breath for 180 seconds (three minutes).
• Around 1880, yoga breathing practices changed.

Importance of Breathing Light

• Taking full, big, deep breaths is not beneficial for asthma or blood circulation.
• Breathing too much air can lead to lightheadedness and dizziness.
• Physical exercise with the mouth closed is a natural way to increase breathing rate without over-ventilating.
• Ventilation should match the body's needs.

Diaphragmatic Breathing

• Good recruitment of the diaphragm is ideal but the primary focus is on breathing lightly.
• Breathing light may be the most effective exercise for asthma due to its quick results.

Practicing Mindful Breathing

• Pay attention to the feeling of airflow entering the nose and at the throat.
• Notice the chest rising and falling, and the movement of the diaphragm.
• Slow down breathing to the point of feeling air hunger.

Achieving Correct Air Hunger

• Air hunger indicates an increase in carbon dioxide (CO_2) in the lungs and blood.
• Increased CO_2 can help open up the airways.
• It is important to breathe softly, slowly, and gently, working towards the point of air hunger without tensing up.
• The sensation of breathlessness or slight suffocation indicates the exercise is being done correctly.
• Avoid gasping for breath; find the 'sweet spot' with practice.

Integrating Breathing Exercises into Daily Life

• Practice breathing exercises while sitting, watching television, or relaxing.
• Aim to breathe less air for about four minutes.
• This helps break the cycle of faster and harder breathing that exacerbates asthma.

The Hypocapnia Diagram

• A review article in the New England Journal of Medicine (02/2002) discusses hypocapnia (low CO_2).
• Hyperventilation removes too much CO_2 from the lungs, leading to airway hypocapnia.
• Hyperventilation cools and dries the airways, increases the stress response, and bypasses nasal nitric oxide benefits.
• These factors cause smooth muscle constriction, increased mucus production, and inflammation in the airways.
• The narrowing of airways increases breathing resistance, causing increased breathlessness and further hyperventilation, creating a vicious cycle.
• This cycle occurs not just during asthma attacks but also in everyday breathing patterns of individuals with asthma.

Minute Volume and End Tidal CO_2

• Normal minute volume should be between 6 and 8 liters.
• End tidal CO_2 should be above 35 in a healthy individual.
• A study showed that the minute volume in a Buteyko group was 14 liters, and end tidal CO_2 was 3.2, both indicating hyperventilation.
• Normal end tidal CO_2 in a control group was 40.

Additional Factors Beyond Carbon Dioxide Levels

• The precise mechanism of breathing exercises involves multiple factors.
• Nitric oxide, cooling and drying of airways, and the impact of mouth breathing all play a role.
• Mouth breathing with a faster and harder pattern negatively affects the airways.
• Not everyone with hyperventilation symptoms has low CO2, but most studies show CO2 is typically too low.

Finger Under Nose Exercise

• A traditional Buteyko technique involves placing a finger under the nose to feel airflow.
• Take a soft, gentle breath in through the nose and a relaxed, slow, gentle breath out.
• Slow down the speed of breathing to minimize airflow felt on the finger.
• Imagine the finger is a feather, and the breath is so light it doesn't move the feather.
• The objective is to feel air hunger, indicating reduced breathing volume.
• Yawning may occur due to induced relaxation.

Physiological Effects of Air Hunger

• Air hunger indicates increased CO_2 in the lungs and blood.
• Increased CO_2 stimulates the vagus nerve vagotropically.
• Even a small increase in CO_2 (e.g., 2 mm Hg) can significantly increase blood flow to the brain (e.g., 3-4% per 1 mm Hg increase).
• This exercise can improve blood flow throughout the body, including the brain.
• Research