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The Best Home Remedies For Asthma, Like Breathing Exercises And Natural Herbs

Home remedies for asthma include breathing exercises, yoga, dietary changes, and natural herbs. 

Breathing exercises like pursed-lip breathing and deep belly breathing help clear stale air from lungs and allow you take in more oxygen.

To relieve asthma symptoms, you may also want to include more foods that fight inflammation in your diet, like leafy greens, fatty fish, and nuts.

This article was medically reviewed by Jason R. McKnight, MD, MS, a family medicine physician and clinical assistant professor at Texas A&M College of Medicine. 

Visit Insider's Health Reference library for more advice.

About 1 in 13 Americans have asthma, a disease that causes your airway to narrow, making it harder to breathe. There are several different medications prescribed to treat asthma, but many people also find home remedies like yoga or acupuncture useful as part of their treatment. 

There are no home remedies for an asthma attack – you should always stick to your care plan and get medical help if needed. But these home remedies can help ease everyday symptoms like coughing and sleeping issues.

Here are some research-backed methods you can use to help relieve your asthma symptoms.

Breathing exercises for asthma

People with asthma often have different breathing patterns than healthy people – asthmatics may breathe more quickly or have uneven breath lengths. This can lead to stale air building up in your lungs and leaving less room for your diaphragm, the muscle that sits underneath your lungs, to expand and bring in new oxygen.

One way to change this is by using breathing exercises. The goal of breathing exercises is to help you get rid of stale air, take in more fresh oxygen, and train your diaphragm to move normally while you breathe.

Practicing breathing techniques can also help you feel more in control of your breathing, which can be difficult for people with asthma, says Maureen George, PhD, RN, a professor at Columbia School of Nursing who specializes in respiratory disease.

Two of the most common exercises you can use are pursed lip breathing and diaphragmatic or belly breathing.

Pursed lip breathing 

Pursed lip breathing can help to slow down your breathing and keep your airways open for longer periods. This allows more oxygen to flow into your lungs in each breath. You can do this by following these steps:

Breathe in through your nose with your mouth closed while counting to two.

Purse your lips as if you are going to blow out a match.

Blow out through pursed lips while counting to four, without forcing the air out.

Keep breathing like this until your breathing feels easier.

Diaphragmatic or belly breathing 

This kind of breathing can help you engage your diaphragm to fully empty your lungs, rather than using your chest muscles for more shallow breathing. You can do this by taking these steps:

Place one hand on your belly and the other on your chest.

Breathe in through your nose, feeling your belly rise.

Breathe out through your mouth for twice as long as your inhale, feeling your belly fall.

Repeat these steps, trying to keep your chest still and let your belly do the work to rise and fall with each breath.

For both of these exercises, it's best to practice for 5-10 minutes each day. Try to practice while your breathing is normal, so you will be more comfortable using the exercises when you are feeling short of breath.

Yoga for asthma

Though more research is needed, there is some evidence that yoga can help relieve asthma symptoms. A review of 15 studies published in 2016 in the Cochrane Database of Systematic Reviews found that asthmatics who practiced yoga for as little as two weeks saw modest improvements in their symptoms and their overall quality of life.

This means that while yoga cannot be used as a standalone treatment for asthma, it may be helpful to add it to your treatment regimen. Yoga may offer benefits for several reasons:

Many yoga classes incorporate breathing exercises like belly breathing, which can help empty your lungs more fully.

Yoga can help reduce stress, which is a common trigger for asthma.

Yoga can help improve your posture, which can make breathing easier. This is because slouching forward can make your chest muscles tighten, making it harder to take full breaths.

If you are not used to physical exercise, it may be helpful to keep your inhaler nearby while doing yoga, in case you feel short of breath.

Diet for asthma

While there is no evidence that a specific diet or group of foods prevents or treats asthma, improving your overall health through a healthy diet can have a positive effect.

Asthma is a chronic inflammatory disease, which means that your immune system overreacts to non-harmful substances like pollen in your airways. While an inflammatory reaction can help protect you when a dangerous particle enters your body, it can also cause symptoms like swelling in your airways that can restrict your breathing.

For this reason, it may help asthma symptoms to eat foods that fight inflammation. "I would recommend a whole food diet that is high in antioxidants, live cultures, and omega-3 fatty acids," George says. This type of diet should include:

Leafy greens like spinach and kale

Berries like cherries and raspberries

Whole grains like oats and brown rice

Fatty fish like salmon and tuna

Nuts and beans

Yogurt, sauerkraut, and other fermented foods

Other foods can make asthma symptoms worse, particularly if you have allergic asthma. Herbs like echinacea and chamomile can set off symptoms because they are members of the ragweed family, which is a common hay fever trigger, George says.

Eating foods that cause gas may also set off symptoms if gas pressure builds up and presses on your diaphragm, which can affect your breathing and make your chest feel tight. For this reason, you may want to avoid gas-producing foods like:

Onions and garlic

Beans

Vegetables like broccoli and cabbage

Carbonated drinks

Asthma symptoms can also be set off by compounds called sulfites that are found in dried fruits, red wine, and some pickled foods.

Herbal remedies for asthma

Herbs alone cannot treat asthma, but adding natural supplements into your treatment may help relieve your symptoms. But before trying any natural supplement, you should always check with your doctor or asthma specialist.

Two herbal remedies that may help ease asthma symptoms include:

Turmeric 

A small study published in 2014 in the Journal of Clinical and Diagnostic Research found that people who took 500mg capsules of turmeric twice per day on top of their usual asthma treatment had less airway obstruction and better airflow from their lungs, compared to people getting only their regular treatment. This may be because turmeric has anti-inflammatory effects. 

Honey

Honey has long been used as a remedy for cough, and eating a spoonful of honey may be as effective as taking prescription cough medicine. This may be because honey coats your throat and can have a soothing effect.

A study published in 2007 in the Malaysian Journal of Medical Sciences found that children with asthma who inhaled honey as a mist through a nebulizer saw improvements in wheezing and shortness of breath, and had more productive coughs, but doctors warn that you should not try this at home. 

The bottom line

Asthma is a common condition that can cause serious health issues if it isn't properly treated. If you have asthma, it's important to have regular checkups with a specialist to create an individualized treatment plan that works for you. Adding home remedies to your routine like breathing exercises or yoga can help make your symptoms better, but always check with your doctor before adding in any new treatment.

Related articles from Health Reference:

Top Herbs To Include In Your Child's Winter Diet For Strengthened Immune System

According to Ayurveda, during the early winter (Hemanta Ritu) from November to January and the late winter (Śiśira Ritu) from January to March, the overall strength and digestive fire (Agni) of an individual are at their peak. Just as fire consumes everything in its path, the intense digestive fire during this season can lead to the depletion of body tissues. Therefore, it is recommended to consume foods that are predominantly sweet, sour and salty in taste as these help to nourish the body, balance the strong digestive fire and prevent excessive depletion.

According to Dr Meera, Ayurveda Physician, AVP Research Foundation, "During early and late winter, children are more prone to illnesses like cough, cold, sore throat, asthma and skin problems due to weakened digestive fire, which lowers immunity. Prakara Yogas, as outlined in Arogyakalpadruma, are traditional practices designed to boost immunity and prevent diseases in children. These are typically administered in powder or ghee form from birth to 12 years of age, enhancing non-specific immunity and helping to prevent common childhood ailments."

1. Ashwagandha (Withania somnifera)

Ashwagandha is an adaptogen that helps the body adapt to stress and strengthens the immune system. It is considered Vata and Kapha balancing and its warming nature makes it an excellent choice during the cold winter months. Ashwagandha also supports the body's natural defense mechanisms, enhances stamina, reduces fatigue and promotes mental clarity. Ashwagandha can be used more liberally in powder form, either mixed with milk, ghee or honey. A typical dose might be 1/4 to 1 teaspoon of ashwagandha powder, depending on the child's health and needs.

Also Read: 7 Health Benefits of Drinking Ashwagandha Milk Regularly

2. Tulsi (Ocimum sanctum)

Tulsi, also known as Holy Basil, is valued as a sacred herb in Ayurveda for its adaptogenic, antimicrobial and immunomodulatory properties. It is particularly beneficial in the winter when the immune system is more susceptible to external pathogens as Tulsi strengthens the immune system, detoxifies the body, and protects against colds, coughs and flu-like symptoms. It is also excellent for respiratory health, soothing the lungs and clearing excess mucus. Fresh or dried Tulsi leaves can be steeped in hot water to make a mild tea. This can be consumed as a daily drink or during periods of illness. The dose can be about 1-2 leaves of Tulsi in warm water, and this can be given once or twice a day. 

3. Guduchi (Tinospora cordifolia)

Guduchi or Giloy is an ancient herb known for its immune-boosting, detoxifying and anti-inflammatory properties. Guduchi is a rasayana herb (rejuvenator) that helps improve digestion, enhances immunity, and is considered a natural remedy for fevers, infections, and autoimmune disorders. Guduchi also helps fight free radicals which can weaken immunity. Guduchi can be consumed in the form of a decoction or syrup mixed with Tulsi or Honey (for children over 1 year) to help clear congestion and ease breathing. Guduchi can be included in energy-boosting formulations or given in small doses in the form of Guduchi powder mixed with milk or water to rejuvenate the body.

Also Read: Here Are 7 Lesser Known Health Benefits of Giloy Beyond its Immunity Boosting Properties

4. Turmeric (Curcuma longa)

Turmeric in Ayurveda is valued for its anti-inflammatory, antioxidant and immunomodulatory properties. It is particularly beneficial during the winter season for its ability to combat cold-related conditions like joint pain, coughs and respiratory issues. Curcumin, the active compound in turmeric, enhances immune function, reduces inflammation and has a warming effect on the body. It is effective in treating respiratory infections, seasonal flu, and digestive issues by improving Agni (digestive fire).A common preparation for children is turmeric milk or golden milk, where a pinch of turmeric is added to warm milk along with ghee or honey. It can also be included in small amounts in children's diets, such as in rice, soups, or vegetables, to aid in digestion and reduce bloating or gas.

5. Triphala

Triphala is a traditional Ayurvedic formulation made from the three fruits: Amalaki (Indian Gooseberry), Bibhitaki and Haritaki. This combination is known for its digestive, detoxifying and immune-boosting properties. Triphala helps to balance all three doshas (Vata, Pitta and Kapha), enhances digestive health and supports detoxification. It promotes the elimination of toxins from the body, which in turn improves immune function. The high vitamin C content from Amalaki makes it especially effective in fighting winter infections and colds. Start with a pinch of Triphala powder mixed with warm water or milk. This can be given once daily, especially if the child is experiencing digestive discomfort or constipation. 

As winter brings colder temperatures and seasonal illnesses, supporting children's immune systems with natural remedies is essential. Ayurvedic herbs like Tulsi, Ashwagandha, Guduchi, Triphala, Turmeric are highly effective for boosting immunity, improving digestion, reducing inflammation and fighting infections. By including these herbs in age-appropriate doses through teas, powders or syrups, parents can help keep their children healthy during the colder months. It's important to consult an Ayurvedic practitioner for the right use and dosage. With these time-tested herbs, parents can strengthen their child's immunity and ensure they stay healthy throughout winter.

What Are The Health Benefits Of Black Seed Oil?

Black seed oil may have anti-inflammatory and antibacterial properties that could help with conditions like psoriasis, asthma, hair loss, and acne. But more research is needed to confirm these potential benefits.

Black seed oil is an herbal ingredient derived from the tiny black seeds of a flowering plant called Nigella sativa (N. Sativa). This plant grows in hot places like Eastern Europe, Northern African, and Southwestern Asia.

These seeds have been used in traditional medicine for thousands of years. Preliminary evidence supports a few of its medicinal properties, primarily due to the seed's high content of antioxidants and other bioactive compounds.

Other common names for the black seeds from N. Sativa include black cumin, black caraway, and nigella.

Keep reading to learn more about the potential health benefits of black seed oil.

A 2020 study found that using a topical gel made with black seed extract twice daily for 60 days reduced acne severity by 78%. Researchers also noted a significant improvement in the number of acne lesions in study participants compared to those in a control group.

Research suggests that Nigella sativa extract has anti-inflammatory benefits, and animal studies suggest that black seed oil could reduce skin inflammation and other symptoms of psoriasis.

A 2017 review also found that combining oral and topical forms of black seed extract reduces symptoms of psoriasis and improves skin lesions.

That said, it's important to remember that more human studies are needed.

Black seed oil contains a compound called thymoquinone, which, when applied directly to the skin, may stimulate tissue growth and facilitate wound healing.

Animal studies have found that thymoquinone may help treat burns, excisions, and other types of wounds due to its anti-inflammatory, antioxidant, and antibacterial effects. The oil seems to increase collagen production and have moisturizing effects, both beneficial to wound healing.

Black seed extract may be good for the hair. It's often added to hair care products, including masks and shampoos.

A 2020 review highlighted a small study in which the daily use of a Nigella sativa extract lotion for 3 months significantly increased hair density and thickness in people with telogen effluvium, a common form of hair loss.

The same review found a study with 90 participants using different seed oils for hair loss. Nigella sativa oil was the most effective at reducing hair loss.

A note on herbs and supplements

The Food and Drug Administration (FDA) doesn't regulate or standardize the quality, purity, and dosages of supplements.

As a result, many nutritional supplements have not been tested for safety.

Consider speaking with a healthcare professional before buying and using any supplement. They can recommend the best dosage for you or suggest alternative remedies.

When buying supplements, look for third-party verification from companies like NSF International or USP to ensure they're from a reputable source.

A 2020 review found a small study indicating that inhaled boiled black seed extract has a potential bronchodilatory effect on people with asthma, improving all markers of lung function and respiratory rate (i.E., helping them breathe better).

A 2021 meta-analysis of four randomized controlled studies also found that black seed supplements may help manage asthma through the seed's anti-inflammatory effects.

More clinical data is needed to confirm the potential benefits of black seed oil for lung health.

Some research suggests that black seed oil could be beneficial for treating vitiligo, a condition that causes loss of pigmentation in the skin.

A 2019 study of 33 people with vitiligo found that twice-daily skin application of a cream made with black seed oil improved pigmentation in the hands, face, and genital region after 6 months.

Researchers suggest that black seed oil's benefits for vitiligo may be due to its ability to spread melanin within the skin. Melanin is a natural pigment found in hair, skin, and eyes. More research is needed.

Studies have shown that black seed oil has powerful anti-inflammatory properties. This may benefit multiple aspects of health, as research suggests that inflammation contributes to the development of chronic conditions like type 2 diabetes, heart disease, and cancer.

That said, few studies have examined the long-term use of black seed oil, so caution is advised when taking the supplement in large quantities and for a long time.

Some research shows that black seed oil could be beneficial for stabilizing blood sugar levels. A 2019 review, for example, found that black seed may improve multiple markers, including insulin levels and blood sugar levels during fasting and after a meal.

Research suggests that black seed oil could help reduce the risk of metabolic syndrome, a cluster of conditions that can increase the chance of developing heart disease, stroke, and type 2 diabetes.

A 2021 study involved 55 participants with high blood pressure. Half the participants took 2.5 mL of black seed oil twice daily for 8 weeks, while the others took sunflower oil.

At the end of the study, most of the participants who took the black seed oil experienced reductions in:

However, it's important to remember that having a well-rounded, whole-food diet and an active lifestyle are the best prevention methods against metabolic syndrome. Supplements like black seed oil may add to a healthy lifestyle.

Black seed oil is an herbal remedy available in several forms, such as shampoos, skin lotions, and oral supplements.

The dosage may vary widely depending on the intended use. For instance:

A 2019 review examining the effects of black seed on blood sugar management found that some studies used daily oil doses of 0.7 g, 3 g, and 5 mL.

A 2021 study found that taking 2,000 mg of black seed oil daily helped promote weight loss.

Another 2021 study found that taking 2.5 mL of black seed oil daily for 8 weeks helped reduce blood lipid markers.

Before using any form of black seed oil, speak with a healthcare professional to avoid allergic reactions or other adverse effects.

Is it OK to take black seed oil every day?

Black seed oil is likely safe when consumed in small amounts, such as when used in cooking or as a supplement for less than 3 months. However, more research is needed on the safety of taking it in larger amounts and for longer.

Who cannot take black seed oil?

Does black seed oil grow hair?

Black seed oil is often an ingredient in shampoos and hair masks, as it has antimicrobial and antioxidant properties that may help support your overall hair health. Some evidence suggests that it may help with hair loss associated with inflammation or telogen effluvium.

Black seed oil may be a promising natural remedy for conditions such as vitiligo, hair loss, psoriasis, metabolic syndrome, and asthma. It may also help with inflammatory conditions and weight management.

It's important to speak with a healthcare professional before taking any supplements or natural remedies, especially if you take prescription medications. Black seed oil may interact with other supplements and drugs or not work for your individual needs.

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