Find the Meditation Methods and Breathing Exercises that Work for You
When you systematically record your breathing with See Your Breathing you are doing on-the-spot custom research on your own asthma triggers and remedies – and as soon as you learn something you can act on it.
And because See Your Breathing may help you spot trouble before you are in deep trouble and see improvement before you might feel it, you are enabled and encouraged to take the actions that keep your breathing healthier.
And because See Your Breathing may help you spot trouble before you are in deep trouble and see improvement before you might feel it, you are enabled and encouraged to take the actions that keep your breathing healthier.
The captions on the inset illustration explain that in an asthma episode the muscles around the airways contract, the airways themselves swell, and the airways fill with mucus.
An article in Breathe, the journal of “practice focused education for respiratory professionals,” makes the key points that:
Asthma is frequently poorly controlled despite effective modern medication.
Psychological factors can be as important as physiological ones in affecting symptom perception and disease impact.
Breathing exercises can improve patient-reported outcomes and psychological state.
Breathing exercises should be offered to all asthma patients with symptoms or impaired quality of life despite standard treatment. (Cite 1)
Non-drug Interventions for Asthma
These non-drug interventions for asthma are also discussed by the National Center for Biotechnology Information:
People with asthma can choose between many different breathing exercises and techniques. They are meant to have a general relaxing effect, and also help to maintain calm, controlled breathing during asthma attacks.
Relaxation and breathing techniques such as those practiced in yoga may help to prevent asthma symptoms and improve your overall wellbeing. But there are only a small number of studies on the use of these techniques in people with asthma, and those studies aren't very good quality. Although they suggest that the techniques might help, these findings should be interpreted with caution. (Cite 2)
With See Your Breathing you can get a handle on which meditation methods or breathing exercises help you steer clear of asthma symptoms.
R.A. Uses Meditation to Ease His Asthma
R.A. is a man in his 50’s in New York City. R.A. used See Your Breathing to document his changed breathing with the practice of mindfulness meditation.
You can follow R.A.’s experience with mindfulness meditation by looking at his See Your Breathing graphs over the course of one early morning. At about 3:30 a.m. his breathing was labored and he was wheezing. He practiced mindfulness meditation and by about 7:30 a.m. he was feeling good and stress free.
The first three recordings are before the mindfulness meditation and the last two are after.
You can follow R.A.’s experience with mindfulness meditation by looking at his See Your Breathing graphs over the course of one early morning. At about 3:30 a.m. his breathing was labored and he was wheezing. He practiced mindfulness meditation and by about 7:30 a.m. he was feeling good and stress free.
The first three recordings are before the mindfulness meditation and the last two are after.
Before Mindfulness Meditation
After Mindfulness Meditation
G.P. Has Developed Her Own Breathing Technique
G.P. is a young woman in her early 30’s who lives in Texas. G.P. has had asthma since she was child. In childhood G.P.’s asthma was severe enough to send her to the hospital repeatedly. As she entered adulthood the severity of her asthma lessened and she also learned to manage her asthma flare-ups better.
Based on her experience, G.P. has created her own purposeful way of breathing that she uses when she senses that she is sliding towards an asthma flare-up.
Based on her experience, G.P. has created her own purposeful way of breathing that she uses when she senses that she is sliding towards an asthma flare-up.
In answer to the question of whether the source of her breathing technique is a particular expert, G.P. replied,
No, I'm just listening to my body. So I'm basically breathing very purposefully – trying to be as calm as I can be. And just thinking about my breathing. And so essentially, it's just even breathing in and out in a very measured way.
I don't know if you know this, but I've had asthma a very, very long time, since I was five years old. And so I know my body. And I am just trying to do what I need to do to in order to calm down and get my lungs to get back to normal.
After using See Your Breathing for several weeks G.P. was curious to see how her recordings looked over the course of an entire day.
She hypothesized that even over the course of a day without an asthma flare-up that her See Your Breathing recordings would be different at different times.
For example, recordings made immediately upon awakening would have a different look than those made later in the day while she was at work, after taking a break to do breathing exercises.
Here you can follow G.P.’s breathing over the course of January 12, 2022, starting upon awakening at 6:25 a.m., and ending about 12 hours later, in the early evening.
G.P. has annotated her See Your Breathing recordings with specifics about what she was doing before that recording and how she felt at the time of the recording.
Note the numbering in the lower right corner. For example, 2/3 indicates the second recording of the three recordings in that column.
She hypothesized that even over the course of a day without an asthma flare-up that her See Your Breathing recordings would be different at different times.
For example, recordings made immediately upon awakening would have a different look than those made later in the day while she was at work, after taking a break to do breathing exercises.
Here you can follow G.P.’s breathing over the course of January 12, 2022, starting upon awakening at 6:25 a.m., and ending about 12 hours later, in the early evening.
G.P. has annotated her See Your Breathing recordings with specifics about what she was doing before that recording and how she felt at the time of the recording.
Note the numbering in the lower right corner. For example, 2/3 indicates the second recording of the three recordings in that column.
The First Set of Three Recordings is Colored Red
The Large Composite is Annotated
The Second Set of Three Recordings is Colored Green
The Large Composite is Annotated
The Third Set of Three Recordings is Colored Blue
The Large Composite is Annotated
The Fourth Set of Three Recordings is Colored Purple
The Large Composite is Annotated
The Fifth Set of Three Recordings is Colored Orange
The Large Composite is Annotated
The Sixth Set of Three Recordings is Colored Yellow
These were recorded when G.P.'s chest was very tight.
These were recorded when G.P.'s chest was very tight.
The Large Composite is Annotated
Note that the yellow recordings made while G.P.'s chest felt very tight have a steep incline not present in any of the other recordings. The preceding set of orange recordings anticipate this steep incline.
G.Z. Uses Yoga and Breathing Exercises to Solve Asthma Problems
As described on the home page, G.Z. is a young woman in her 20’s in Northern California. A few days before Christmas G.Z. came home at about 5 p.m., exhausted after a long and busy day in cold and windy weather. She felt worn and her breathing was stressed and tight when she made a See Your Breathing recording.
To ease her stressed, tight breathing after this exhausting day, G.Z. used a combination of non-pharmacological remedies – dinner, hot tea, meditation, and breathing exercises. She recorded her breathing again about two hours later.
To ease her stressed, tight breathing after this exhausting day, G.Z. used a combination of non-pharmacological remedies – dinner, hot tea, meditation, and breathing exercises. She recorded her breathing again about two hours later.
In the composite graph at the top of the app screen we see that the black recordings made after G.Z. had dinner and tea, and did breathing exercises and meditation, do not overlap with the green recordings made immediately upon G.Z.’s arrival home.
G.Z.’s See Your Breathing recordings confirm what she feels – the home remedies of dinner, tea, breathing exercises, and meditation have relieved her stressed, tight breathing.
G.Z.’s See Your Breathing recordings confirm what she feels – the home remedies of dinner, tea, breathing exercises, and meditation have relieved her stressed, tight breathing.
M.B. Finds that See Your Breathing Helps Her Prevent Breathing Difficulties
See Your Breathing user M.B., a woman in her 40’s from Arkansas, says:
With this app, I can catch a slight variance very early and I start to incorporate my breathing techniques and exercises into my schedule. Many times I completely stop an episode from occurring which is very exciting for me personally.
I am able to go about my day without waiting or wondering when my next occurrence will be. If I see a slight variance, I know to stop and slow down and be more mindful of the situation.
M.B. is very happy with the marked decrease in the number and severity of her asthma episodes in the months since she began using See Your Breathing.
She has used her greater awareness of the state of her breathing to pace herself during the day, fitting in interludes of relaxation, meditation, and box breathing when necessary during hectic days.
M.B. has found this strategy of nipping problems in the bud gives her greater control of her asthma.
M.B. finds guided meditation helpful in keeping her asthma under control. She uses several videos in the Daily Calm Series on YouTube, including 10 Minute Mindfulness Meditation, Self Soothing and Guided Breathing Meditation for Mindfulness.
She has used her greater awareness of the state of her breathing to pace herself during the day, fitting in interludes of relaxation, meditation, and box breathing when necessary during hectic days.
M.B. has found this strategy of nipping problems in the bud gives her greater control of her asthma.
M.B. finds guided meditation helpful in keeping her asthma under control. She uses several videos in the Daily Calm Series on YouTube, including 10 Minute Mindfulness Meditation, Self Soothing and Guided Breathing Meditation for Mindfulness.
More About Breathing Exercises for Asthma
The Healthline website (Cite 3) mentions several exercises for those with severe asthma, including:
Box Breathing
M.B., mentioned above, was taught the box breathing technique years ago and it has been helpful to her over time. The difference now is that M.B. has better insight, through See Your Breathing, into when to take a break and use the box breathing technique to head off an asthma flare-up.
Here are the six simple steps to Box Breathing, according to the Cleveland Clinic.
1. Breathe out slowly, releasing all the air from your lungs.
2. Breathe in through your nose as you slowly count to four in your head. Be conscious of how the air fills your lungs and stomach.
3. Hold your breath for a count of four.
4. Exhale for another count of four.
5. Hold your breath again for a count of four.
6. Repeat for three to four rounds.
Diaphragmatic Breathing
The diaphragm is the dome-shaped muscle below your lungs that helps you breathe. In diaphragmatic breathing, you learn how to breathe from the region around your diaphragm, rather than from your chest. This technique helps to strengthen your diaphragm, slow your breathing, and decrease your body’s oxygen needs. (Cite 3)
Nasal Breathing
Mouth breathing in asthma patients is linked to more severe symptoms. When you breathe through your nose you have the advantage that it adds warmth and humidity to the air, which helps reduce asthma symptoms.
Papworth Method
The Papworth Method integrates breathing and relaxation training. It combines breathing slowly and steadily from your diaphragm and through your nose. This method also addresses controlling stress.
The Papworth method was evaluated in a study in the journal Thorax:
The Papworth method was evaluated in a study in the journal Thorax:
The Papworth method appears to ameliorate respiratory symptoms, dysfunctional breathing and adverse mood compared with usual care. . . . . These results support the hypothesis that the Papworth method ameliorates respiratory symptoms and improves quality of life in a general practice population of patients diagnosed with asthma. The effect was observed with reported symptoms and mood but no significant effect was observed on objective measures of lung function. To our knowledge, this is the first evidence from a controlled trial to demonstrate the effectiveness of the Papworth method. (Cite 4)
Buteyko Breathing
Buteyko breathing is like Papworth breathing in that it emphasizes slow and consistent deep breathing through the nose and into the belly. You also breathe out through the nose.
Like the Papworth Method, Buteyko breathing seems to improve asthma symptoms and reduce the need for medication, and, like the Papworth Method, it is not clear that it improves lung function across the board.
Like the Papworth Method, Buteyko breathing seems to improve asthma symptoms and reduce the need for medication, and, like the Papworth Method, it is not clear that it improves lung function across the board.
Whether or not the practice of Buteyko breathing actually changes the lung function of people with asthma, it is clear that some of the people who listen and breathe along with Buteyko videos feel calmer and better. This is shown by their YouTube reviews.
Here’s a review by Jog on Matey Boy:
Here’s a review by Jog on Matey Boy:
I love this video. Thank you so much. I am and have been a regular Buteyko breather for years. It’s hard to find videos that are helpful that are true to the actual Buteyko method, I use two others from Take a Deep Breath to mix it up and keep me motivated. This is my favorite, the waves are so relaxing. But best of all you help me keep my asthma under control. Thank you again. (Cite 5)
You can use See Your Breathing to explore whether Buteyko exercises make a change in your own breath recordings, suggesting a change in your asthma condition.
Pursed Lip Breathing
J.L. is a woman in her 40’s who lives in Florida. She says,
I have had asthma since I was a young girl. As I’ve gotten older it is not as bad as it was, but it still acts up at certain times of the year due to the weather, my allergies, and other situations that arise. . . . in the winter I have the most problems with my asthma. . . .
I get that tightness in my chest and I know what is coming. I have learned through the years how best to cope and manage my asthma attacks.
My mother taught me pursed lip breathing when I was a child – to drink water, breathe in through my nose and out through my mouth slowly, and then if needed use my rescue inhaler.
I was able to test my breathing with See Your Breathing when I felt the tightness, then I would drink some water and wait a few minutes to test it again. Sometimes there was an immediate difference and not only could I feel it but I could ‘see’ it on See Your Breathing!!
Pursed lip breathing is a technique used by people with asthma and COPD (chronic obstructive pulmonary disease). You inhale slowly through both your nose and mouth for the count of two. You should feel your belly getting larger as you breathe in. Then, with your lips puckered – as if to blow out a candle, you exhale even more slowly, to the count of four.
Do not hold your breath when you are doing pursed lip breathing. Repeat these steps until your breathing slows.
This technique works to improve your breathing by increasing resistance to air flow, thus forcibly dilating the small bronchi. (Cite 6)
Do not hold your breath when you are doing pursed lip breathing. Repeat these steps until your breathing slows.
This technique works to improve your breathing by increasing resistance to air flow, thus forcibly dilating the small bronchi. (Cite 6)
Yoga
In addition to physical exercise, yoga encompasses meditation, ritual, and breath work.
See Your Breathing study participant P.V. uses yoga exercises to help her stay clear of asthma attacks, as well as fit and calm.
See Your Breathing study participant P.V. uses yoga exercises to help her stay clear of asthma attacks, as well as fit and calm.
At this point in P.V.’s use of See Your Breathing P.V. knew that when her breathing is best the graph arches up in a smooth curve. The pink graphs show P.V.’s breathing before doing a yoga session. Each of these three graphs has a steep incline feature in the higher tones. A steep incline shows a lot of power at that higher pitch – a wheeze.
The blue graphs show P. V.’s breathing immediately after the yoga session. At this point the steep incline is gone – probably meaning the wheeze is gone.
The final green graphs, shown only in the composite graph in this screenshot, arch up a bit further than the blue graphs. This suggests that after a brief rest following the yoga session P.V.’s breathing is better than it was immediately after the session.
These graphs are consistent with the interpretation that this yoga session has moved P.V.’s breathing from poor, with an indication of wheezing, toward optimal.
One of P. V.’s favorite sets of yoga exercises is SaraBethYoga on YouTube.
The blue graphs show P. V.’s breathing immediately after the yoga session. At this point the steep incline is gone – probably meaning the wheeze is gone.
The final green graphs, shown only in the composite graph in this screenshot, arch up a bit further than the blue graphs. This suggests that after a brief rest following the yoga session P.V.’s breathing is better than it was immediately after the session.
These graphs are consistent with the interpretation that this yoga session has moved P.V.’s breathing from poor, with an indication of wheezing, toward optimal.
One of P. V.’s favorite sets of yoga exercises is SaraBethYoga on YouTube.
Sarah Beth's focus is on teaching yoga in a way that's easy to understand. She believes that five minutes of yoga a day is better for you than one hour once a week.
This seems to be a convenient way to get into yoga. You can explore whether the practice of yoga changes your See Your Breathing recordings, both on a daily basis and over time, by recording your breathing before and after your yoga practice.
Is there a consistent change you can notice after a 30 minute session, or even a 10 minute session? If you compare breath recordings over weeks or months, is there a difference that you can see over time?
This seems to be a convenient way to get into yoga. You can explore whether the practice of yoga changes your See Your Breathing recordings, both on a daily basis and over time, by recording your breathing before and after your yoga practice.
Is there a consistent change you can notice after a 30 minute session, or even a 10 minute session? If you compare breath recordings over weeks or months, is there a difference that you can see over time?
Citations:
Cite 1: Breathing exercises for asthma, breathe, Mike Thomas, Anne Bruton, 2014.
Cite 2: Non-drug interventions for asthma, NCBI Bookshelf, updated Nov. 30, 2017.
Cite 3: 6 Breathing Exercises for Severe Asthma, Healthline, Stephanie Watson. Oct. 18, 2019.
Cite 4: Integrated breathing and relaxation training (the Papworth method) for adults with asthma in primary care: a randomised controlled trial, Elizabeth A. Holloway, Robert J. West, June 15, 2007.
Cite 5: Binaural Breathing Exercises | Buteyko | TAKE A DEEP BREATH, Mar. 30, 2020.
Cite 6: NCBI Bookshelf, Pursed Lip Breathing, John D. Nguyen; Hieu Duong, July 31, 2021.
Cite 1: Breathing exercises for asthma, breathe, Mike Thomas, Anne Bruton, 2014.
Cite 2: Non-drug interventions for asthma, NCBI Bookshelf, updated Nov. 30, 2017.
Cite 3: 6 Breathing Exercises for Severe Asthma, Healthline, Stephanie Watson. Oct. 18, 2019.
Cite 4: Integrated breathing and relaxation training (the Papworth method) for adults with asthma in primary care: a randomised controlled trial, Elizabeth A. Holloway, Robert J. West, June 15, 2007.
Cite 5: Binaural Breathing Exercises | Buteyko | TAKE A DEEP BREATH, Mar. 30, 2020.
Cite 6: NCBI Bookshelf, Pursed Lip Breathing, John D. Nguyen; Hieu Duong, July 31, 2021.
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