Yoga for Asthma         

Deborah Morse RYT, FNP-C

 

     The practice of yoga has evolved to include various techniques with which to strengthen and stretch the body, improve respiration and circulation, and prepare for a meditative state.  As the ultimate goal of the practice is to find balance and tranquility, the practice has included the physical practice of yoga poses, breathing practice, and meditation within the practice itself and afterward.  The physical aspect of practice is called hatha yoga (asana), which can include all categories of physical yoga.  This is the practice that has become so popular in western civilization over the past century.  There has been less emphasis and popularization of the equally important breathing practices, called pranayama.  Yoga philosophy associates the breath with energy movement within the body.  Pranayama brings awareness to the movement of breath, and is meant to calm and reset nadi’s or energy paths within the body.  What becomes more obvious in this subtle practice is the feeling of relaxation and calm and slowing of the heart rate.  When we breathe more efficiently by slowing the breath, the blood is more efficiently oxygenated, and the heart does not have to pump as rapidly to supply the body and brain with necessary oxygen. 

     Breathing is the one physical function over which we have voluntary and involuntary control.   Most of time we run on “auto” and don’t have to give much thought to breathing in order to sustain ourselves.  As long as our nervous, respiratory, cardiac, and muscular systems are all well intact, breathing really requires no effort or thought.  We maintain a homeostatic balance of oxygen and carbon dioxide within the bloodstream in this way, thankfully not having to calculate the need for the next breath.  These sensitive neurochemical pathways can respond not only to the physical environment, but also the emotional environment.  So we become symptomatic of stress often with shallow rapid breathing.  This is an autonomic response, but the first step of a spiral into increasing distress.  We have the option to choose often  early on whether to ride that spiral deeper, or to take control by physically slowing the breath.  The phrenic nerve controls diaphragm movement and responds to the sympathetic nervous system and other irritants (as when we hiccup).  The somatic nervous system however offers us voluntary control of the diaphragm, intercostals, shoulder, and abdominal muscles – all of which assist our breathing. 

     “Pranayama increases blood circulation and reduces oxygen consumption, which brings more oxygen to the brain, and improves the efficiency of oxygen use in the body.  Also as lung tissue becomes more elastic and the surrounding muscle  more flexible, the practice of pranayama can also increase lung capacity.” (1)  The airways become less reactive with the practice of meditation within yoga (2).  With combination of yoga poses and breath slowing techniques along training in meditation there was found reduced number of asthma attacks per week, the use of asthmatic medication, and improved peak expiratory flow rate. (3)  It has also been discovered that the airways react less strongly to a histamine challenge test when practicing a yoga breathing technique (4)   University students with asthma showed improvement with yoga in a controlled study as well. (5)

     Suggestions to alleviate symptoms of asthma with yoga techniques are meant here to complement the medical treatment you are already are getting or may need.  Do not stop your prescribed medication or other treatment unless told to do so by your health care provider. 

      Breath holding should not be practiced by those with glaucoma, retina disease, heart disease, high blood pressure, or if the practice causes dizziness or weakness.  Please check with your doctor if you suffer from asthma or lung disease before practicing any of these techniques regularly. 

 

Yoga Poses

  • Mountain pose against the wall ( lengthens spine, opens ribs and anterior lung space)
  •  Down dog against wall or table (same as above)
  •  Fish pose (same as above)
  •  Triangle pose ( stretches torso, strengthens exterior and interior oblique muscles- accessory breathing muscles)
  •  Cobra (strengthens upper back, opens anterior lung space, strengthens diaphragm)
  •  Gate pose or side angle pose (stretches intercostals and upper chest)
  •  Cat and dog on hands and knees
  •  Breath of joy (opens and deepens inhalation and exhalation)
  •  Sitting twist (relaxes and lengthens intercostals and abdominal oblique muscles)
  •  Neck rolls
  •  Strap work with inhalation and exhalation
  •  Savasana (resting pose- either flat or with torso inclined head up)
  •  Pranayama roll

  Breathing (pranayama)

  • Ujayyi ( inhale and exhale while creating soft ocean sound in back of throat – as if fogging up glasses)
  • Complete 3 part breaths (Belly, lower ribs, upper ribs)
  • Extended exhalations (1:2 ratio of inhalation to exhalation)
  • Square breath (Inhaling to count of 4, pause count of 4, exhale count of 4, pause count of four)
  • Alternate nostril breathing (using right hand with thumb to right nostril and 4th finger to left nostril, inhale and exhale both nostrils open, lightly hold right nostril with thumb to inhale, switch to hold left nostril with 4th finger and exhale/inhale through right nostril, then switch with thumb to right nostril to cycle exhale/inhale through left nostril, then continue switching for 1-2 minutes)
  • Yoga chair breathing (sit on floor or chair facing a another chair, inhale to lift head and open chest, exhale to flex head toward 5 times each, then do the same producing sound “ah” while exhaling 5 times, then the sound “mm” 5 times while exhaling.

 References

  • http://www.umm.edu/altmed/ConsModalities/Yogacm.html
  • Manocha R. et al. Sahaja yoga in the management of moderate to severe asthma:  a randomized controlled trial.  Thorax 2002: 57:110-115
  • Nagarathna R , Nagendra HR. Yoga for bronchial asthma: a controlled study  BMJ 1985:291:172-4
  • Singh V, Wisniewski A, Britton J, et al.  Effect of yoga breathing exercises (pranayama) on airway reactivity in subjects with asthma.  Lancet 1990: 335:1381-3
  • Vedanthan PK, Kesavalu LN, Murthy KC, et al. Clinical study of yoga techniques in university students with asthma: a controlled study.  Allergy Asthma Proc. 1998:19(1):3-9