Wellness@Work: Five breathing exercises to help manage allergies
Practiced regularly, breathing exercises can help reduce the severity of how certain allergies and even colds can affect you
By Michelle Ryan
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Sneezing, a runny nose and itchy eyes from the season’s elevated levels of pollen announce for some of us that spring has officially sprung. There are multiple strategies to help minimize your exposure or treat the symptoms, such as staying inside, using air filters in your home, and taking over-the-counter medications.
But another option is breathing. Specific breathing exercises can help improve respiratory function by increasing overall lung strength, capacity and health. Practiced regularly, breathing exercises can help reduce the severity of how certain allergies and even colds can affect you.
Here are some breathing exercises that may help in managing seasonal allergies:
- Diaphragmatic breathing. Also known as belly breathing, this technique involves taking deep breaths from your diaphragm rather than shallow breaths from your chest. Lie down or sit comfortably, place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise as you fill your lungs with air. Exhale slowly through your mouth, letting your belly fall.
- Pursed lip breathing. This technique can help improve lung function and reduce shortness of breath. Inhale slowly through your nose for two counts. Then, pucker your lips as if you are going to whistle and exhale slowly and gently through your mouth for four counts.
- Alternate-nostril breathing. Sit comfortably with your spine straight. Close your right nostril with your right thumb and inhale through the left nostril. Close the left nostril with your ring finger, release the thumb, and exhale through the right nostril. Inhale through the right nostril, then close it with your thumb as you release the left nostril and exhale through the left nostril. Repeat this cycle for several minutes.
- Deep breathing with humming. Take a deep breath in through your nose and exhale slowly while making a humming sound. This technique can help clear your sinuses and improve airflow.
- 4-7-8 breathing. Inhale through your nose for four, hold your breath for seven, and exhale slowly through your mouth for eight. Repeat this cycle a few times.
These breathing exercises can help reduce stress, improve lung function, and potentially alleviate some respiratory allergy symptoms. It's always best to consult with a healthcare professional before making significant changes to your allergy management routine.
About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health. She is also a certified breath coach.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.
