Asthma-Free Naturally: Everything you need to know about taking control of your asthma. Patrick McKeown

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СКАЧАТЬ and live in rooms that are too warm or too stuffy, while the children can also be exposed to an unsuitable diet which includes too much sugar and too many sweets, chocolates and fizzy drinks to which they soon become accustomed. It is then a simple progression along a slippery slope to a diet high in junk food, artificial additives and sweeteners, sometimes before a child even starts school.

      Children are often advised by many sources to ‘take a deep breath’. However, in this situation the word ‘deep’ is used in the wrong context and a deep breath in this case is actually a ‘big’ breath – filling the lungs but not using the diaphragm. So what are the necessary steps to break this habit?

       ♦ Step One

      Acknowledge the bad habit – in this case overbreathing – and the reason why it is a bad habit. It is at this stage that the correct method of breathing is learned as well as the various ways of redressing the incorrect approach to breathing.

       ♦ Step Two

      Often it is not until the breathing pattern has been corrected that it comes to light that it was incorrect in the first place. Therefore the solution lies in detecting the problem before it has even occurred. This pattern of detection and correction, caused by slipping back into bad habits, may continue for some time. Eventually, perhaps after much trial and error, becoming aware of the breathing pattern at an earlier stage can prevent overbreathing.

      Psychologists claim that, with the correct attention and discipline, a bad habit can be broken and a new and better habit instilled in just 21 days. However, when it comes to learning a new way of breathing a little more time is required as the body becomes accustomed to a fundamental change in something as basic and essential as breathing. In reality, the time it takes is insignificant when compared with the benefits accruing from correct breathing.

       ♦ Step Three

      With both time and effort good breathing should become routine, after all practice makes perfect. Eventually the good habit becomes like second nature and requires no conscious effort. Sticking to the better breathing routine will then require only intermittent attention to confirm the breathing is correct. The effort and discipline committed to learning this method of breathing will now pay off; this is a time to feel good.

      Basic breath retraining

      There are three basic steps towards breath retraining.

       ♦ Step One

      Become very aware of your breathing. Feel, watch and listen to your breathing as much as you can during the day, paying particular attention to what causes you to take big breaths.

      Ask yourself some questions. Is your breathing a still, silent activity or does it involve large inhalations and body movements? Are you going about your daily activities with your mouth open? Do you take a big breath as you stand up from your chair or before talking? Do you heave big sighs, yawn or sniff regularly? Do you wake in the night or early morning with a dry mouth? Is your nose blocked when you wake or do you wake feeling that you have not had a good night’s sleep?

      Only when you have become aware of your bad breathing can you take steps to correct it. During our clinics, we outline people’s breathing traits. More often than not they are totally unaware of these and while some people find them alarming, more often most find them quite amusing.

      Awareness of our own incorrect breathing can also be increased by observing other people who are perhaps breathing with their mouths open, panting when shopping, or at bus stops; it is also possible to notice a person’s breathing characteristics over the telephone. Even though all of these people may seem to enjoy good health, many of those who have bad breathing actions may already have or are likely to develop health problems in the future.

       ♦ Step Two

      Learn to breathe through your nose. Breathing through your nose at all times is the correct and only way to breathe.

      The immortal message that ‘the pint of plain is your only man’ was brought to us by Flann O’Brien. However for those with asthma, nasal breathing is your only man, accompanied by the correct volume of breathing that will be discussed later on.

      Some people seem to spend most of their lives with a blocked nose and many have tried, without success, every nasal spray and therapy on the market. In this book those very people will be taught an effective exercise for unblocking the nose in a matter of minutes. This will be the first step on the road to permanent and comfortable nasal breathing.

       ♦ Step Three

      It has already been explained how the respiratory centre can accept a low level of carbon dioxide as the norm, despite the stress it may place on various organs. All the breathing exercises featured in this book involve breathing less air than the body has become accustomed to. Over time this helps reset the respiratory system to accept the higher levels of carbon dioxide that it really should have. Remember, when the volume of air breathed in is reduced the carbon dioxide in the lungs accumulates and this in turn will readjust the carbon dioxide threshold.

      When asked for a simple definition of his theory, Professor Buteyko said it is this: the reduction of the depth of breathing by the relaxation of the respiratory muscles to create a little air shortage. Two words he directed at his patients were ‘breathe less’. This is the very essence of Buteyko breathing.

      Throughout this book each exercise and how it should be practised will be examined. However, it is important to always be aware of what is being achieved and why. Remember that overbreathing will trigger asthma and the intention is to learn to breathe a more correct volume by relaxation. Breathing can primarily be reduced by relaxing all the muscles involved in respiration. It is very important to relax the muscles because increased tension leads to overbreathing, reduces blood flow and therefore oxygenation.

      A quote from sixth century BC philosopher Lao Tzu states: ‘The perfect man breathes as if he does not breathe.’ Through the Buteyko Method the individual learns to breathe in a calm, silent and still manner.

      A diagram illustrating breathing patterns will accompany many of the exercises. The following symbols are used for each diagram. Refer to this diagram periodically in order to understand those that follow.

      How to interpret breathing instructions

      Nasal breathing. Why?

      The nose has a number of features designed to bring cold dry outside air to a more acceptable condition before it enters the lungs. The mouth, however, is not intended to condition atmospheric air – it is merely for talking, eating and drinking.

      Air that is drawn in through the nose passes along turbinates and spends a longer period of time in the body. This serves to warm the inhaled air far more effectively than drawing it in through the mouth.

      Air is filtered by the turbinates and tiny hair-like structures that work to prevent pollen, dust and bacteria from entering the lungs. The sticky mucus blanket within the nose traps a significant proportion of all the bacteria and allergens contained in air. On any one day, a person with asthma may inhale from 10,000 to 20,000 litres of air laden with foreign particles including many triggers. Whereas СКАЧАТЬ