Yoga for asthma

Learning to breathe, opening the chest, strengthening self-efficacy

Asthma is a chronic respiratory disease in which the airways repeatedly constrict - triggered by allergens, stress, physical strain or infections. Many sufferers know the feeling: tightness in the chest, the need to "not be able to breathe properly" and a constant vigilance of their own breathing.

What many people don't know: Yoga can be an effective complement to medical treatment for asthma. Through targeted breath control, posture work and physical awareness, self-regulation of the breath can be improved and the anxiety-breathing pattern can be broken.

What happens with asthma?

An asthma attack leads to:

• Constriction of the bronchi (due to contraction of the smooth muscles)

• Inflammation and mucus formation in the airways

• Hypersensitivity of the respiratory tract to irritants

• often also leads to anxiety, shortness of breath, tightness and stress reactions

The result is a vicious circle: anxiety → shallow breathing → muscular tension → increased breathlessness.

How does yoga work for asthma?

Yoga supports you on several levels:

1. breath awareness instead of breath control

Pranayama techniques help you to become aware of your breath again without wanting to influence it immediately. This strengthens confidence in your own ability to breathe.

2. chest and diaphragm mobilization

Gentle opening postures, shoulder work and stretches in the chest area promote the flexibility of the breathing muscles and create more space for inhalation.

3. calming of the vegetative nervous system

Many asthma patients are in a permanent state of alert. Yoga specifically activates the parasympathetic nervous system, the resting nerve - and thus helps to break through anxiety, restlessness and respiratory distress spirals.

4. body awareness and self-efficacy

Through regular practice, the feeling grows: I can do something when things get tight. This increases self-efficacy - a key component in dealing with chronic illnesses.

Particularly suitable yoga elements for asthma

• Breath observation while lying or sitting (e.g. focus on the breathing space)

• Prolonged exhalation (e.g. 4 seconds in, 6-8 seconds out)

• Summation (Bhramari) for vagus activation

• Movements that emphasize the exhalation (e.g. flowing cat hump)

• Relaxation exercises with sound or weight on the chest

• Visualize breathing spaces (e.g. "let your back breathe")

What needs to be considered?

• Acute seizures belong in medical hands. Yoga is a supportive measure, not a substitute for medication.

• No breathing techniques with long breath holding or strong pressure (e.g. kapalabhati, avoid intensive pranayama in the initial phase)

• Gentle exercise without pressure to perform - in conjunction with your body's sensations, not against them

• The focus is not on perfection, but on experiencing space, calm and control

Conclusion: your breath can be your ally again

Yoga for asthma doesn't mean having to breathe harder - but more mindfully.
It's about trusting your breath again, experiencing your body not as an enemy but as an ally.

In the stillness of movement and the expansiveness of the breath, space is created - in the chest, in the head, in life.

For therapists:
In our training courses, we show how yoga therapy techniques can be used effectively for asthma, long COVID and functional breathing disorders - trauma-sensitive, close to the body and scientifically based.

👉 More info & dates at www.hockenholz.com