Yoga for Breathing problems: Natural Relief for asthma and shortness of breath

 Yoga for Breathing problems: Natural Relief for asthma and shortness of breath

Introduction

Breathing is the most essential function of life. Yet, millions of people suffer from breathing problems like asthma, sinus congestion, bronchitis, and shortness of breath. These issues not only disturb physical health but also affect mental peace, sleep, and energy levels. In today's world, pollution, stress, poor posture, and lack of physical activity are contributing to a rise in respiratory issues.

Fortunately, yoga offers a holistic and natural solution. With a combination of gentle physical postures (asanas), breathing techniques (pranayama), and relaxation methods, yoga can significantly improve lung capacity, reduce inflammation and help manage chronic respiratory conditions without side effects.

This blog will guide you through the causes, symptoms, and yoga-based solutions for various breathing problems.

Cause of breathing problems

Before diving into the yoga techniques, let's understand the most common reasons for breathing issues:

1. Asthma - A chronic condition where the airways narrow and swell, making breathing difficult.

2. Allergies - Dust, pollen, and food allergies can block the nasal passage and irritate the lungs.

3. Poor posture - Slouching compresses the lungs and prevents deep breathing.

4. Smoking or pollution - Damages lung tissues and restricts airflow.

5. Sinusitis - inflammation of the sinus cavities leads to blocked breathing 

6. Stress and anxiety - These can cause shallow or irregular breathing patterns.

7. Obesity - Extra weight compresses the diaphragm and lungs.

8. Lack of exercise - Reduces lung strength and stamina

How yoga helps with breathing problems

Yoga is not just about stretching or flexibility. It deeply influences the nervous system, lungs, and mind. Here's how:

• Increases lung capacity
• Improves diaphragm strength
• Reduces inflammation in airways
• Relieves mental stress and anxiety
• Open chest and nasal passages
• Balances oxygen and carbon dioxide levels

Best yoga asanas (Postures) for breathing problems

1. Sukhasana ( Easy pose) with Deep Breathing

Sit comfortably with your spine straight. Close your eyes and take slow, deep breaths. Focus on your breath moving in and out.

Benefits: Calms the nervous system, improves oxygen intake, and promotes mindful breathing.

2. Bhujangasana (Cobra pose)

Lie on your stomach, hands under your shoulders. Inhale and lift your chest gently off the ground. Keep your elbows bent slightly.

Benefits: Expands chest, opens airways, and strengthens back and lungs.

3. Setu Bandhasana ( Bridge Pose)

Lie on your back, bend your knees, and lift your hips upward while keeping your shoulders on the floor.

Benefits: Opens chest, improves lung function, and boosts blood circulation.

4. Matsyasana ( Fish pose)

Lie on your back, and arch your back gently while keeping the top of your head on the floor. Hold this pose for 30 seconds.

Benefits: Increase lung capacity, clears nasal passages, and improves breathing rhythm.

5. Marjariasana ( Cat-Cow pose)

Come on your hands and knees. Inhale while lifting your head and chest (Cow), exhale while rounding your spine (cat).

Benefits: Enhances breath coordination, opens the chest, and reduces tension in the lungs.

6. Adho Mukha Svanasana (Downward dog pose)

From hands and knees, lift hips upward to form an inverted V shape. 

Benefits: Increases oxygen flow, reduces congestion, and energises the body.

Best Pranayama Techniques for Breathing Relief

1. Anulom vilom pranayama (Alternate Nostril breathing)

• Close your right nostril, and inhale from the left. 

• Close the left nostril, and exhale from the right.

• Repeat for 5 minutes.

Benefits: Clears sinuses, balances oxygen levels, and calms the mind.

2. Bhramari Pranayama(bee breath)

• Close your ears with your thumbs.
• Inhale deeply, and while exhaling, make a humming sound like a bee.
• Do this for 5 rounds.

Benefits: Reduces throat tightness, calms the nervous system, and relieves breathlessness.

3. Ujjayi Pranayama (Ocean Breath)

• Slightly constrict your throat while inhaling and exhaling through the nose to create a soft, ocean-like sound.

Benefits: Opens up lungs, improves focus, and is beneficial during asthma attacks.

4. Kapalabhati Pranayama (skull-shining breath)

• Sit comfortably.
• Take a deep breath in, then exhale rapidly and forcefully through your nose, pulling your stomach in.
• Do this for 30 seconds.
• Caution: Avoid during active asthma attacks.

Natural home Remedies to support lung health

In addition to yoga, you can use natural remedies to help your lungs function better:

Tulsi (Holy Basil)

• Acts as a natural expectorant.
• Boil tulsi leaves in water and drink as tea.

Ginger

• Anti-inflammatories clear mucus from the lungs.
• Mix ginger juice with honey and warm water.

Honey

• Soothes the throat and reduces coughing.
• Take a teaspoon daily with warm water.

Garlic

• Boosts immunity and lung health.
• Eat raw or add to soups and teas.

Salt Steam Inhalation

• Add a spoonful of salt to hot water and inhale the steam for 5-10 minutes.

Turmeric Milk

• Turmeric is anti-inflammatory and helps reduce lung irritation.

Breathing-Friendly Diet Tips

• Include more leafy greens, fruits, and vitamin C-rich foods
• Avoid dairy if you have mucus buildup 
• Reduce fried foods and preservatives 
• Stay hydrated to thin mucus
• Avoid cold drinks, especially in winter

10. 10-minute daily yoga routine for breathing relief

Time

Sukhasana + Deep breathing 1 min practice

Anulom Vilom 2 min practice 

Bhujangasana 1 min practice

Setu bandh asana 1 min practice 

Bhramari 1 min  practice

Ujjayi 2 min practice

Relaxation in shavasana, 2-minute practice

Do this every morning or before bed for better lung function and relaxation.

When to Avoid or Be Cautious

• Don't practice fast breathing during asthma attacks.
• Skip strong backends if you feel tightness in your chest.
• Consult a doctor before starting yoga if you have severe chronic lung disease. 
• Keep an inhaler nearby if you have asthma

Conclusion 

Breathing problems can severely impact your quality of life. But with the regular practice of yoga, pranayama, natural remedies, and healthy lifestyle changes, you can experience lasting relief. Unlike medication, yoga focuses on the root cause - Calming your nervous system, strengthening your lungs, and reducing inflammation.

Start slowly, stay consistent, and feel your breath return to full strength. Remember, healing begins from within - one breath at a time.