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CONTROLLED
BREATHING
AN AID AGAINST ASTHMA
WORDS MARISA CUTILLAS
P
ranayamic breathing, an ancient method utilised by yogis and Buddhists the world over, has been the subject of many studies over the past decade, with scientists coming to surprising findings about its benefits. One 2018 study by researchers at Trinity College Dublin found that there is a powerful link between how you breathe and your ability to focus. The study showed that pranayamic breathing directly affects the levels of a natural chemical messenger in the brain called noradrenaline – which is key to helping the brain grow new connections. Another study found that students undergoing high stress levels can combat this naturally simply through controlled breathing. Abdominal breathing can also cut a panic attack in its tracks, thereby making it a very useful aid for people of all ages with asthma.
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WHAT IS CONTROLLED OR PRANAYAMIC BREATHING?
If you want to experience controlled breathing by diving straight into it, we recommend the apps Breathe, Headspace, or Calm. These provide various exercises and some can be undertaken in just 5 minutes. The exercises invite you to inhale for a specific number of seconds, then exhale for an even longer time. As you do so, your heart rate and blood pressure is reduced, your cortisol (stress hormone) levels drop, and you begin to feel a sense of calm. Pranayamic breathing is currently being used by everyone from asthmatics (who use this mindfulness-based method to control the amount of oxygen that enters their system and to boost their lung capacity) to people with anxiety.
