Asthma: can slow breathing help?

When someone experiences asthma, the first instinct is often to breathe faster. It is easy to believe that breathing faster would mean taking in more air.

In reality, rapid breathing can make asthma worse.

Fast, shallow breaths reduce the time for proper gas exchange in the lungs. Gas exchange is the process by which your body transfers oxygen from your lung to your blood and carbon dioxide back to be released.

When you breathe shallow, oxygen does not reach deep into the alveoli, and carbon dioxide is expelled too quickly.

This imbalance tightens the airways and increases the feeling of breathlessness.

Hence, slow breathing.

When you breathe slowly, around six to ten breaths per minute, each inhalation becomes deeper and more efficient.

The diaphragm moves fully downward, drawing air into the lower parts of the lungs where blood flow is richest.

This allows oxygen and carbon dioxide to exchange efficiently and helps maintain a healthy carbon dioxide level in the blood.

Balanced carbon dioxide relaxes the smooth muscles of the airways, making it easier to breathe.

Slow breathing also calms the nervous system. It activates the calming system in your body, which promotes relaxation, lowers heart rate, and reduces stress hormones.

Stress is a major trigger for asthma symptoms, so calming the mind has a direct effect on the lungs.

In contrast, rapid breathing stimulates the sympathetic system, which tightens the bronchial muscles and increases airway resistance.

Scientific studies of slow breathing techniques have shown measurable benefits.

Regular practice can improve lung function, reduce asthma attacks, and even lower the need for medication. Simple, cost free and anyone can do it from the comfort of their home.

So why cant we all breathe slowly?

The answer is shockingly simple. We are stimulated all day long causing chronic stress. Unhealthy lifestyles has turned us into people who breathe shallow. A lack of understanding makes us focus on quick fixes or medication.

Slow breathing is the bridge between the body and the mind.

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