Some yoga postures and breathing techniques may be added to your asthma treatment plan to help manage symptoms and improve lung function.

Asthma is a chronic inflammatory lung condition that may cause chest tightness and make breathing more difficult.

Treatment for asthma depends on the severity, but it usually involves medication and preventive measures, such as avoiding triggers.

Some research suggests that yoga may help people with mild and moderate asthma. Yoga is an ancient practice that combines postures, poses, breathing techniques, and meditation.

When combined with traditional therapies, yoga may improve posture and open the chest muscles. This could help:

  • facilitate breathing
  • manage symptoms
  • improve lung function
  • improve quality of life

It’s important to note that yoga alone is not a standard asthma treatment. It’s considered a complementary therapy. More research is needed to understand its possible benefits for asthma.

That said, adding a regular, gentle practice may provide benefits, especially if it makes you feel better.

Keep reading to learn more about yoga poses, postures, and breathing techniques that may help you manage asthma.

Before trying yoga for asthma

When trying these yoga techniques, keep your rescue inhaler nearby. Remember to move gently and slowly.

If you’re new to yoga, consider speaking with a healthcare professional or yoga instructor before starting. They can show you how to safely perform yoga moves and develop a routine that’s right for you.

Breathing exercises are designed to help you gain control of your breath and clear away stale oxygen that may build up in your lungs. They could also promote more effective breathing and increase your quality of life.

1. Pursed lip breathing

Pursed lip breathing is a technique that may help relieve shortness of breath. The exercise brings more oxygen into your lungs, slowing down the rate of breathing.

  1. Sit in a chair. Relax your neck and shoulders.
  2. Inhale slowly through your nose to the count of two. Keep your lips puckered, as if you’re about to blow out a candle.
  3. Exhale slowly through your lips to the count of four. Release all the air from your lungs.
  4. Repeat until your breathing returns to normal.

2. Diaphragmatic breathing

If you have asthma, your body must work extra hard to breathe.

Diaphragmatic breathing may help reduce this effort by opening the airways, strengthening the abdominal muscles, and increasing lung and heart function. This exercise may also soothe asthma symptoms.

  1. Sit in a chair or lie down in bed. Place one hand on your belly so you can feel it moving in and out.
  2. Inhale slowly through your nose. You should feel your stomach move out, filling with air like a balloon.
  3. Exhale through pursed lips, two or three times longer than your inhale. Your stomach should move in as the air flows out.

During this exercise, your chest should stay still. You can place your other hand on your chest to make sure it doesn’t move.

3. Buteyko breathing

Although not a traditional yoga practice, Buteyko breathing is a set of exercises that may help improve asthma symptoms and lung function.

Here’s one technique that’s used to calm coughing and wheezing:

  1. Take a small breath and hold for 3 to 5 seconds. Repeat several times.
  2. Exhale through your nose.
  3. Pinch your nose with your pointer finger and thumb.
  4. Hold your breath for 3 to 5 seconds.
  5. Breathe for 10 seconds. Repeat if your symptoms continue.

If your symptoms don’t improve within 10 minutes, or if your asthma symptoms are severe, use your rescue inhaler.

Asana yoga refers to physical movements and poses that you hold for a certain period of time.

These poses can help you focus on and control your breathing, as well as strengthen your breathing muscles, which can all contribute to managing asthma symptoms.

Here are some yoga poses to try if you have asthma:

4. Bridge Pose

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The bridge is a classic yoga pose that opens your chest and encourages deeper breathing.

  1. Lie on your back. Place your feet shoulder-width apart, knees bent. Place your hands on the floor, palms facing down.
  2. Inhale and move your pelvis up, keeping your shoulders and head flat. Take a few deep breaths.
  3. Slowly lower your pelvis to the floor.

5. Cobra Pose

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Cobra Pose helps expand, stretch, and strengthen the muscles in your upper body, which may help improve your breathing.

  1. Start on your stomach. Place your palms on the floor beneath your shoulders, fingers spread wide and facing forward. Straighten your legs behind you, hip-width apart.
  2. Press your pelvis into the floor. Press into your hands and lift your upper body, keeping your hips still. Roll your shoulders back and keep your chin parallel to the floor so that the back of your neck stays elongated. Hold for 15 to 30 seconds.
  3. Lower your upper body to the starting position.

6. Seated spinal twist

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To stretch your respiratory muscles, try the seated spinal twist. The pose also stretches your back muscles and reduces tension in the torso.

  1. Sit up straight in a chair. Plant your feet on the floor.
  2. Rotate your torso to the right, shoulders parallel. Place your hands on your right thigh. Pause for 3 to 5 breaths.
  3. Return to center. Repeat on the left side.

Pranayama breathing moves can also help you focus on breathing. These techniques can be done on their own or as part of a gentle yoga routine.

7. Alternate nostril breathing

Alternate nostril breathing is a popular yoga technique for relieving stress. It can also help improve lung function and decrease shortness of breath associated with asthma.

  1. Sit on the floor or bed, legs crossed. Exhale. Place your right thumb on your right nostril. Inhale through your left nostril.
  2. Place your right ring finger on your left nostril. Exhale through your right nostril.
  3. Inhale through your right nostril, then close it with your right thumb. Exhale through your left nostril.
  4. Repeat as necessary.

8. Victorious breathing

Victorious breathing is a type of Ujjayi breathing technique that involves making an audible breath. The technique may also contribute to improving lung function and managing symptoms of asthma.

  1. Sit up tall, cross-legged on the floor.
  2. Inhale slowly through your nose.
  3. Exhale slowly through your mouth, creating an “aah” sound.

As you master this breath, try exhaling loudly with closed lips. Exhale through your nose while releasing an audible breath from the back of your throat.

In addition to helping you manage asthma, yoga offers many other physical and mental health benefits, including:

While you may experience some of these benefits after one session, it’s best to practice yoga regularly. A routine practice will help you consistently enjoy these benefits.

Yoga may offer some asthma relief, but the most effective way to treat your symptoms is to take your medication. It’s also essential to avoid certain triggers. A doctor can provide guidance during routine checkups.

Speak with a doctor if you experience:

  • severe asthma attacks, even with medication
  • frequent flare-ups (more than twice a week)
  • worsening asthma symptoms
  • increased need to use your rescue inhaler

Depending on your symptoms, a doctor might recommend daily long-term medication as a preventive measure.

Yoga isn’t a standard asthma treatment, but when combined with medication and lifestyle modifications, it could have a therapeutic effect. The key is to make sure your asthma is already managed before trying yoga.

A doctor can help determine if yoga is appropriate for you.

When learning breathing techniques or yoga moves, be sure to consult a specialist who’s knowledgeable about asthma. Keep your rescue inhaler nearby and do each exercise gently.