These Asthma Self-Care Tips Are Recommended by Doctors to Help You Breathe Better

Asthma is an extremely common chronic condition that can impact a person’s everyday life. Unfortunately, there are no surefire cures or preventative measures at this time, but there are a few ways to control symptoms (in addition to using an inhaler). For the most part, this includes identifying specific triggers for flare-ups and limiting exposure to them. We asked doctors for their top asthma self-care recommendations that may help patients manage health issues to the best of their ability.

“Although the triggers are specific to each individual who suffers from asthma, there are seven common causes of asthma symptoms: tobacco smoke, dust mites, mold, pet hair and/or dander, pests such as cockroaches or mice, some cleaning products and pollution,” explains Brynna Connor, MD , Healthcare Ambassador at NorthWestPharmacy.com . “ Asthma can also be triggered by physical exercise, fragrances, foods, heat and humidity and other respiratory illnesses.”

The degree to which asthma impacts a person’s daily life will depend on the severity of each individual’s symptoms, but at its core, asthma inhibits a person’s ability to breathe, Dr. Connor explains. When asthma is triggered, it causes swelling and/or excess mucus in the airway and the muscles surrounding the airway to tighten.

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Asthma self-care tips

To manage asthma more effectively, consider these doctor-recommended self-care tips in addition to having and using an inhaler.

1. Make an active effort to avoid triggers

“First, try to avoid things that trigger your asthma, such as allergens and smoke, and consider using an air purifier to help clean the air in your home,” offers Raj Dasgupta, MD , ABIM quadruple board-certified physician and Chief Medical Advisor for Fortune Recommends Health. In general, the more you can keep your surroundings clean and free from dust (a common trigger), dander and mold, the better.

Additionally, it may help to avoid certain trigger foods, refrain from having and/or petting animals, steer clear of smoke or stay inside on hot, humid and/or high air pollution days, says Dr. Connor.

2. Control your breathing

Take long, deep breaths whenever possible Dr. Connor advises. Breathe in through your nose, and out through your mouth. The goal of taking long, deep breaths is to slow down your breathing as much as you can to trigger your body’s relaxation response, which can loosen the muscles surrounding the airway.

“Practice breathing exercises like diaphragmatic breathing and pursed-lip breathing to strengthen your lungs and make it easier to breathe,” adds Dr. Dasgupta.

3. Manage your stress levels

It’s also important to minimize stress as much as possible to help prevent asthma attacks. Dr. Dasgupta suggests managing stress through activities like yoga, meditation or deep breathing.

4. Benefit from diet and exercise

Regular physical activity can enhance lung function, notes Paul Daidone, MD, FASAM , Medical Director at True Self Recovery. However, he says, an asthma patient should stick to low-symptom-inducing exercises such as swimming or walking, and discuss with your doctor to create a safe workout plan.

Additionally, respiratory health can be improved through an anti-inflammatory diet rich in fruits, vegetables and omega-3 fatty acids, Dr. Daidone offers.

Asthma self-care tips to help control flare-ups

1. Stay calm

When you recognize asthma symptoms coming on, the most important thing is to stay calm and not hyperventilate, Dr. Connor says. This is because when your body’s anxiety response is triggered, your chest and back muscles can tighten, making it even more difficult to breathe.

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2. Adjust your position

You should also sit up and avoid bending over, she advises. You want to keep your airway as open as possible and avoid any additional constriction.

3. Drink something warm and caffeinated

“Caffeine is structurally similar to theophylline, a bronchodilator drug used to open the airways and treat asthma,” explains Dr. Connor. “Avoid carbonation, so stick with warm (not hot!) coffee or tea.”

Of course, it’s critical to be mindful of your asthma symptoms and seek prompt medical attention if wheezing, coughing or labored breathing worsen. You should always follow a personalized asthma action plan created with your doctor to keep track of your medications and know what to do in an emergency, says Dr. Gasupta.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.