The first 5 steps to managing asthma


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I probably do but manage it without medication, so do I really do have asthma?

I don’t really know but I do know that when I get stresses or anxious I notice my chest tightening and I have a shortness of breathe.

Is that asthma, is that like your asthma?  My doctor seems to think so!

I never thought of having asthma, I really didn’t want it; are you like that?

If you’re interested this is what I’ve learnt about managing asthma, this took me a few years, it’s a slow process with many hour practice, keep taking the inhalers.

1. Stop and notice when your asthma rises

Just let it happen as it normally does and take you medication as you normally do, but notice what your thoughts were when you notice your asthma rising.

  • Was something bothering you?
  • Were you about to do something you didn’t want to do?
  • Was something getting awkward?

For the first few times this is probably enough. Remember not to rush, noticing is important, perhaps write a diary of what you were feeling, you may be able to notice a pattern.

2. Do something different

Hopefully you have noticed a pattern; something has bothered you, you have reacted which resulted in your asthma rising. Perhaps you could react differently, not getting vexed or angry, what about having the opposite reaction or just notice you’re being bothered and not reacting, staying neutral. Maybe its worth an experiment to see what happens, remember your inhaler is always available so use it when you need it.

As with step 1, this will take time and you will get it wrong, remember getting thing wrong is a learning experience that you can learn from.

Remember this takes time so don’t rush or put yourself in danger.

3. What are you thinking

Where are you when your asthma rises? This is a time question.

Was it just the thought of doing something stressful. Perhaps you notice that you were thinking into the future, instead could you think about now instead. The future may be less stressful if you think about what is happening now.

This does take practice, notice your surroundings, become interested in something you can  see, hear, smell or touch, just enjoy being here now. Did you notice a change in your asthma rising. Don’t rush anything, and be safe.

4. Let the ground support you

I noticed with my asthma attacks I don’t really know where I was, sort of floating around in a panic and not feeling to well. Perhaps ask yourself if the ground is supporting you, it could be a chair or bed, the thought is that I can feel my weight being supported from the ground, feel nice and heavy.

5. Let my head be light on top of my spine

Now that you can feel your weight being support by the ground perhaps you could have the opposite thought that my head is free to move on top of my neck. This will activate your postural reflex, you may notice a lightness in yourself and your breathing may become a little easier. Remember this all times time and you need to keep working thought the steps starting at 1.

Only practice these steps when it is save to do so and always use your medicine as prescribed.

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