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If you have asthma, you’re not alone. Approximately 300 million people around the world have this chronic inflammatory disorder. Typically, asthma treatment involves medication and preventive measures like avoiding triggers. Some say yoga can also help alleviate asthma symptoms.

To date, yoga isn’t a part of standard asthma therapy. But it’s possible that a regular, gentle practice could provide relief. Plus, if yoga improves your symptoms, there’s generally no harm in doing it. Read on to learn about the current research behind yoga and asthma, along with the best yoga exercises to try.

Yoga is often recommended for controlling asthma symptoms. But there isn’t an established link between yoga and asthma relief. In a 2014 review, researchers analyzed 14 studies with a total of 824 participants. These studies had tested the effect of yoga on symptoms, lung function, and quality of life in people with asthma.

The researchers found minimal evidence that yoga can help. They concluded that yoga can’t be suggested as a routine treatment. However, it could supplement existing therapy, especially if it helps a person with asthma feel better. A 2016 review found similar results. Researchers examined 15 studies on how yoga breathing, poses, and meditation affect asthma symptoms.

The researchers found moderate evidence that yoga could provide minor benefits. According to these reviews, there’s little proof that yoga has a definite benefit. Larger reviews and studies are needed to understand how yoga can help asthma, if at all. But if you’ve been properly managing your asthma, it doesn’t hurt to try it.

1. Many people with asthma report feeling better by doing yoga.
2. It’s said that yoga may help by improving posture and opening the chest muscles, which encourages better breathing.
3. It could also teach you to control breathing and reduce stress, a common trigger of asthma symptoms.
4. When trying these yoga techniques, keep your rescue inhaler nearby.

Move gently and slowly. If you’re new to yoga, check with your doctor first. They can explain how to safely do yoga.

Can you reverse asthma with diet?

There’s no asthma diet that will eliminate your symptoms. But these steps may help:

• Eat to maintain a healthy weight. Being overweight can worsen asthma. Even losing a little weight can improve your symptoms. Learn how to eat right to maintain a healthy weight over the long term.
• Eat plenty of fruits and vegetables. They’re a good source of antioxidants such as beta carotene and vitamins C and E, which may help reduce lung swelling and irritation (inflammation) caused by cell-damaging chemicals known as free radicals.
• Avoid allergy-triggering foods. Allergic food reactions can cause asthma symptoms. In some people, exercising after eating an allergy-causing food leads to asthma symptoms.
• Take in vitamin D. People with more-severe asthma may have low vitamin D levels. Milk, eggs and fish such as salmon all contain vitamin D. Even spending a few minutes outdoors in the sun can increase vitamin D levels.
• Avoid sulfites. Sulfites can trigger asthma symptoms in some people. Used as a preservative, sulfites can be found in wine, dried fruits, pickles, fresh and frozen shrimp, and some other foods.

It’s also possible that eating less salt (sodium) or eating foods rich in oils found in cold-water fish and some nuts and seeds (omega-3 fatty acids) may reduce asthma symptoms. But more research is needed to verify this. Making informed choices about what foods to eat and what foods to avoid won’t cure asthma.

How can I restore my lungs naturally?

Can you safely “cleanse” your lungs? – Here’s the good news: there is a way to improve your lung health without pills and concoctions. Lungs are self-cleaning organs that will begin to heal themselves once they are no longer exposed to pollutants. The best way to ensure your lungs are healthy is by avoiding harmful toxins like cigarette smoke and air pollution, as well as getting regular exercise and eating well.

Quitting smoking is the most effective thing you can do to minimize and heal lung damage. Whether you’ve been smoking for three days or 30 years, quitting is the first step to healthier lungs. Adjusting your diet can also help benefit your lung health, especially if you’re living with a chronic condition. Adding antioxidant-rich foods and diet with a variety of vitamins and nutrients will keep your mind and body healthy. Regular exercise is part of a healthy lifestyle, even if you have chronic lung disease. The right amount and type of activity has many benefits, including natural and healthy restoration of your lungs. Be sure to ask your doctor before you make changes to your exercise routine.The quality of the air that we breathe is a huge factor in our lung health. To keep your lungs healthy, it is important to be aware of harmful pollutants and avoid them, if possible. You can check your local air quality index (AQI) using an online tool from airnow.gov. If the AQI value is higher, there is more pollution in the air and more concern for people’s health and wellbeing. Indoor air is also important to keep clean. Vacuum often and invest in a good-quality vacuum cleaner. Use natural cleaning products, fragrance-free products and avoid aerosol sprays.

Blog last updated: November 17, 2022

How can I strengthen my lungs again?

What Types of Exercise and How Much? – National guidelines recommend that all adults get 30 minutes of moderate physical activity five days a week. It doesn’t have to be a formal exercise program to be beneficial. Some examples of moderate activity include walking briskly, recreational bicycling, gardening and vigorous housecleaning.

1. Both aerobic activities and muscle-strengthening activities can benefit your lungs.
2. Aerobic activities like walking, running or jumping rope give your heart and lungs the kind of workout they need to function efficiently.
3. Muscle-strengthening activities like weight-lifting or Pilates build core strength, improving your posture, and toning your breathing muscles.

Breathing exercises in particular can strengthen your diaphragm and train your body to breathe more deeply and more effectively.

What type of yoga is for breathing?

Pranayama is the yoga practice of controlling the breath. It’s one of the 8 Limbs of Yoga as laid out by the sage Patanjali in the Yoga Sutras of Patanjali, a guide for living an intentional yogic life, more than 1,500 years ago. These breathing exercises have been shown to battle stress and anxiety, and can be long or short, simple or complex.

Inhalation: Breathing in. Exhalation: Breathing out. Retention: Holding the breath at empty, full, or somewhere in between.

These movements are regulated by three factors:

Place: Where is the breath in the body? Duration: How long is each breath? Number: How many breaths?

There are many kinds of pranayama, and you can practice a lot of them in Dylan Werner’s The Breath Sequence on Alo Moves. These five will get you started.

Chukwudi Eze