Finding calm, breathing free: How meditation can support asthma wellness

If you’re passionate about yoga, you already know the power of mindful movement and breath. But what if a simple, meditative practice could help you or someone you love breathe a little easier - literally? That possibility has been explored in scientific research on Transcendental Meditation (TM) and its effects on asthma.

Asthma is more than just a physical condition; it’s often influenced by stress, emotions, and the mind-body connection - something yogis have long understood. While inhalers and medications are essential for managing asthma, many people wonder if holistic practices like meditation can offer extra support. In the early 1970s, a group of scientists at the University of California, Irvine, set out to investigate this question.

They recruited 21 people with stable asthma and divided them into two groups. One group learned TM - a meditation technique involving silent repetition of a mantra for 20–30 minutes twice daily - while the other group spent the same amount of time reading about meditation (but not actually practicing it). After three months, the groups switched: the meditators became readers, and the readers began meditating.

The results were eye-opening. People who practiced TM reported fewer and less severe asthma symptoms. Their lung function - measured by tests like forced expiratory volume and airway resistance - actually improved during the meditation months. Even more interesting, some participants continued to feel better even after they stopped meditating regularly.

Doctors overseeing the study noticed these changes too, reporting that their patients seemed to have less asthma trouble when they were meditating. And when asked directly, most participants said TM helped them - not just with asthma, but with their overall sense of well-being. Many kept up the practice even after the study ended.

If you practice yoga, you know firsthand how stress can tighten the breath and make the body tense. Asthma is no different: stress is a well-known trigger. TM, like many forms of meditation, encourages deep relaxation and a calmer mind. The study even measured something called galvanic skin resistance - a marker of relaxation - and found it increased during meditation, showing a clear shift toward calm.

Researchers believe that this relaxation response might help open the airways, reduce the body’s need for oxygen, and lower the fight-or-flight reactions that can make asthma worse. It’s a beautiful example of how tending to the mind can nurture the body.

While meditation isn’t a replacement for asthma medication, it can be a powerful companion on your wellness journey. Just as yoga brings together breath, movement, and awareness, TM offers a way to soothe the mind and support the body’s natural healing processes. The practice is simple, accessible, and can be done almost anywhere - no special equipment required.

If you or someone you know is living with asthma, consider adding meditation to your daily routine. Start small: just 20 minutes, twice a day, can make a difference. And as always, talk to your healthcare provider before making any changes to your asthma management plan.

This study is a reminder of something yogis have known for centuries: the mind and body are deeply connected. By embracing practices like meditation, we can create more space for healing, resilience, and ease - one breath at a time.

A New Perspective on Meditation and Asthma

What truly stands out from these findings is the idea that meditation - specifically Transcendental Meditation - can do more than just help us feel calmer or less stressed. There is early scientific evidence that TM can actually improve lung function in people with asthma, as measured by standard clinical tests. This goes beyond the common belief that mind-body practices are only about relaxation or mood; it suggests that meditation can spark real, physical changes in our bodies.

For those in the yoga and wellness community, this is both exciting and validating. The mind-body connection is often celebrated, but here is concrete data showing that a meditative practice can be a valuable companion to medical care for a chronic condition like asthma. The improvements in breathing and reduced symptoms weren’t due to changes in medication, but seemed to come from the practice itself - possibly by reducing stress, calming the nervous system, and helping the body relax on a deep level.

There’s also a suggestion that the benefits of meditation may last even after regular practice ends, and that the body’s relaxation response (measured by galvanic skin resistance) is a key part of how meditation helps. While more research is needed, especially with larger groups and longer follow-up, the message is clear: meditation isn’t just “in your head” - it’s in your breath, your body, and your overall health.

For anyone passionate about yoga and holistic wellness, this serves as a powerful reminder to keep exploring and integrating these ancient practices into modern life - not only for peace of mind, but for the health of our whole selves.

Curious to learn more about the science of yoga, meditation, and wellness? Stay tuned to our blog for more inspiration and research-backed tips for living your healthiest, happiest life.

Tips for yoga practitioners:

Make time for meditation twice a day, 20–30 minutes each, using simple methods like TM or mantra meditation. Regular meditation can improve asthma symptoms and lung function. If you’re new, begin with shorter sessions and increase slowly.

Keep taking your asthma medicine as prescribed. Meditation helps but doesn’t replace treatment. Always check with your doctor before changing your plan.

Use the mindfulness from yoga during meditation. Pay attention to how stress or relaxation affects your breathing and body. This can help reduce airway tightness and improve breathing, enhancing your yoga practice and health.

In short: Combine meditation with yoga and medicine for better breathing and wellness. Start small, be consistent, and connect mind and body.

Inspired by the research of A.F. Wilson & colleagues, Respiration; international review of thoracic diseases, 1975

doi: 10.1159/000193637