Breathing beyond medicine: How yoga can help you manage asthma

If you or someone you love lives with asthma, you know it’s more than just a struggle for breath. It’s the anxiety before a flare-up, the frustration of relying on inhalers, and the feeling that your body just isn’t listening. But what if there was more to managing asthma than just medication? What if the way you breathe, move, and even feel could make a real difference? That’s where yoga comes in - a practice that’s about so much more than stretching on a mat.

Asthma: More Than Just a Lung Problem

Let’s start with a truth that surprises many people: asthma isn’t just about your lungs. Sure, it’s your airways that tighten and make breathing hard, but the story goes deeper. Many people with asthma develop habits like shallow, rapid breathing and tightness in the chest. Over time, this can even change the shape of your chest and make it harder to take a deep breath.

But here’s something fascinating - emotions play a big role, too. Have you ever noticed your breathing change when you’re stressed, angry, or anxious? People with asthma often have a hard time expressing emotions like anger or sadness. Instead, these feelings can get “trapped” in the body, showing up as muscle tension or irregular breathing. It’s a bit like your body is trying to talk to you through your breath.

Why Yoga Makes Sense for Asthma

This is where yoga shines. Yoga isn’t just about physical poses; it’s a mind-body practice that teaches you to pay attention to your breath, your body, and your emotions - all at once. For people with asthma, this can be a game-changer.

When you practice yoga, you learn to breathe deeply and slowly, using your diaphragm (the big muscle under your lungs) instead of just your chest. This kind of breathing calms your nervous system, reduces anxiety, and helps release tension from your muscles. Yoga also encourages you to notice how you’re feeling emotionally and to let go of stress in healthy ways.

Think of it as “retraining” your breath and your body. Over time, yoga can help you break the cycle of shallow breathing and muscle tightness that makes asthma worse. You become more aware of your posture, more relaxed in your body, and more in tune with your emotional state.

A Holistic Approach: Beyond the Inhaler

Of course, medication is important for many people with asthma. But yoga offers something extra - a way to feel more in control and less at the mercy of your symptoms. By combining gentle movement, breathwork (pranayama), and relaxation, yoga helps you address the root causes of tension and breathlessness.

Imagine feeling less anxious about your next asthma attack because you know how to calm your breath. Picture yourself standing taller, breathing easier, and feeling more at home in your body. That’s the promise of a holistic approach.

A New Understanding: The Roots of Asthma May Begin in the Mind and Body

One of the most exciting ideas emerging in the field of mind-body wellness is the possibility that the abnormal breathing patterns, chronic muscle tension, and even the emotional suppression seen in people with asthma may actually develop before the condition itself, rather than simply being consequences of it. This means that the way we handle emotions - like anger or anxiety - and the habits we form in our posture and breathing could play a significant role in the very development and persistence of asthma.

For years, asthma has been viewed mostly as a physical condition, managed with medication and sometimes physical therapy. But there’s growing recognition that the mind and body are deeply connected when it comes to asthma. For example, chronic emotional suppression can show up physically as tension in the respiratory muscles and poor diaphragmatic function, which in turn can set the stage for asthma symptoms to appear or worsen.

This insight is especially powerful for anyone practicing yoga or seeking holistic wellness. It suggests that practices which address both the mind and body - like yoga, mindful breathing, emotional awareness, and posture correction - may not only help manage asthma symptoms, but could also play a preventative role. By cultivating emotional expression, reducing anxiety, and retraining the body’s breathing and posture, yoga offers a proactive path to respiratory wellness that goes far beyond symptom control.

Bringing It All Together

Asthma management doesn’t have to be just about avoiding triggers and taking medicine. It can also be about listening to your body, expressing your emotions, and finding freedom in your breath. Yoga gives you practical tools to do just that.

So next time you roll out your mat, remember: every mindful breath and gentle stretch is a step toward better health - not just for your lungs, but for your whole self. With yoga, you’re not just managing asthma; you’re reclaiming your breath, your body, and your peace of mind. And perhaps, you’re also nurturing the roots of lasting wellness - one breath at a time.

Tips for yoga practitioners:

Prioritize diaphragmatic (belly) breathing

Asthma often involves shallow chest breathing. Lie on your back with one hand on chest, one on abdomen. Inhale slowly through the nose so the belly rises while the chest stays still; exhale gently. Practice 5–10 minutes daily.

Use gentle postural yoga and relaxation

Choose restorative poses that open the chest and relax shoulders—Supported Fish, Child’s Pose, gentle twists. Add Yoga Nidra or guided body scans to release tension.

Cultivate emotional awareness and stress reduction Suppressed anger or anxiety can worsen breathing. Practice mindfulness, journaling, or gentle breathwork (e.g., alternate nostril breathing). Notice emotions without judgment and use the breath as an anchor.

Note: Yoga complements but does not replace medical treatment.

Inspired by the research of J.R. Goyeche, The Journal of asthma research, 1980

doi: 10.3109/02770908009105671