A "wheeze" is a loud whistling sound that is heard when you inhale or exhale. To stop wheezing, clear your airways to make it easier for your lungs to process each breath. Depending on the cause of the wheezing, professional medical attention may be required.
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Part 1 of 4: Cleaning the Environment
Step 1. Keep the environment clean
Eliminating irritants present in the air you breathe can help stop wheezing and other related disorders caused by external sources. So, keep the air, both in the work environment and at home, as clean as possible.
- Clean your home and office regularly with a rag, broom and vacuum cleaner. If you have pets, you may need to use a vacuum cleaner every two days to clean up loose pet skin and hair.
- Clean or replace filters on heating and cooling systems. Use a hypoallergenic filter that can filter out more respiratory tract irritants.
- Install a small air purifier in the rooms you occupy the most, such as your workspace and bedroom.
- Don't smoke and don't be near smokers. Also, avoid traveling to industrial areas that have highly polluted air.
Step 2. Wear a scarf in cold weather
Cold air strains the airways and lungs, which can cause or worsen wheezing. If it's cold enough that you can see your own breath, wrap a scarf over your nose and mouth before going outside.
The scarf can warm the air before it reaches the respiratory tract. In addition, the scarf can also act as an additional filter to filter respiratory disease viruses that are in the air that usually spread during winter
Step 3. Stay away from anything that can cause an allergic reaction
Exposure to food or environmental allergens can cause wheezing. In addition, foods that cause mucus also exacerbate wheezing. As much as possible, stay away from things that can trigger an allergic reaction.
- Foods that can cause mucus include dairy products, bananas, and sugar.
- If you have trouble identifying the cause of your allergic reaction, ask your doctor to do an allergy test.
- Use over-the-counter antihistamines to treat seasonal allergic reactions that cannot be prevented. Severe seasonal allergic reactions may need to be treated with medications prescribed by a doctor.
Step 4. Breathe in the hot steam
Take a hot shower or use a vaporizer in the room you are in. Effects of inhalation of hot vapors: the warmth of the steam relaxes the respiratory tract and the moisture of the vapor dilutes the mucus that clogs the respiratory tract.
To get the same effect, boil 1 liter of water with 8-10 drops of peppermint oil. Once the water starts to evaporate, move it into a small, closed room and inhale the moisture. However, do not place your face directly on the steam as this may cause injury
Step 5. Stay away from strong smells
Strong odors are not necessarily bad if your lungs are healthy. However, if the respiratory tract is disturbed, strong odors can cause the airways to narrow. These conditions can trigger or worsen wheezing.
Smells from chemicals, such as paint and cleaning products, are two of the most common causes of wheezing. However, also avoid products such as perfumes, soaps, and shampoos that have strong scents
Part 2 of 4: Changing Your Diet
Step 1. Adopt a balanced nutritious diet
Implementing a balanced nutritious healthy diet can maintain maximum body health and improve body functions. By improving body function, lung health also improves so that wheezing is reduced.
Diet can be a very important factor if wheezing is caused by asthma or anxiety. Applying a balanced nutritious diet can reduce the workload of the body and also the lungs and respiratory tract
Step 2. Keep yourself hydrated
Drink more water than usual when the wheezing starts. Instead of 2 liters, drink 2.5-3 liters of water per day.
- Intake of water thins and breaks down mucus so it doesn't clog the respiratory tract or cause wheezing.
- Other fluids that can hydrate the body, such as herbal teas and orange juice, can also be drunk. However, don't drink beverages that can cause dehydration, such as alcohol and caffeine, and that trigger mucus production, such as dairy products.
Step 3. Drink warm liquids
Warm fluids hydrate the body and relax tense airways so that wheezing subsides and even stops.
- Herbal teas are one of the best choices. Try ginger tea, chamomile tea, or liquorice tea. Add 1 tbsp (15 ml) of honey to the tea to relieve irritated respiratory tract. In addition, honey can also act as an antiseptic.
- Hot soups, especially those made from broth, are another great option. Cream soups may not help because the dairy products in them can thicken and increase mucus production.
- In limited quantities, coffee can also be beneficial. Caffeine can widen the airways, making it easier for you to breathe and stopping wheezing. However, because caffeine causes dehydration, drink no more than 720 ml per day and don't forget to drink fluids that can hydrate the body.
Step 4. Take fish oil capsules
Several studies have shown that omega-3 fatty acids strengthen the lungs. While they may not stop wheezing immediately, omega-3 fatty acids are effective in preventing wheezing in the long run.
Fish oil capsules are a great way to include omega-3 fatty acids in your diet. However, omega-3 fatty acids can also be obtained naturally by eating fish, such as salmon, mackerel, and sardines
Step 5. Eat spicy food
If you've ever eaten spicy food when you have a blocked airway, you probably already know that spicy food can quickly clear the blockage. Eating foods that contain red chili can also help with wheezing.
Red chili stimulates body fluids so that the flow of fluids increases and mucus becomes thin. The thinner the mucus, the easier it will be for you to breathe
Part 3 of 4: Strengthening the Lungs
Step 1. Calm down
The body naturally tenses up when experiencing respiratory problems such as wheezing, causing the lungs and throat to narrow. Calming your mind and body can relieve tension and make it easier for you to breathe.
Almost any activity that relaxes you without straining your lungs can be done to calm yourself down. Activities such as meditation, prayer, listening to soothing songs, or soaking in warm water are effective for calming yourself down. However, do not smoke or drink alcohol. Both activities can calm the mind for a while, but have a bad effect on the body, making wheezing even worse
Step 2. Remove the blockage in the nose
Breathing through your nose can filter out more of the allergens in the air, as well as relieve wheezing and other breathing problems. However, before being able to breathe through the nose, the blockage in the nose must be removed.
- As much as possible, calm your breath. Then, take a small breath (inhale and exhale) through your nose. If you can't breathe through your nose, breathe in through the corners of your mouth.
- Pinch your nose with your finger, close your mouth, and hold your breath. Slowly nod your head while holding your breath until you feel the need to breathe again.
- As you inhale, release your nose, but keep your mouth closed. Breathe in slowly through your nose, inhale and exhale, and regain your breath as quickly as possible.
- After 2 minutes, repeat the procedure if the nose still feels stuffy.
Step 3. Warm your chest and upper back
Wheezing is also caused by tension in the nerves and chest muscles. So, warming that part of the body can help relax tense muscles and nerves and relieve breathing problems.
Place a hot towel on your chest, upper back, shoulders, and neck for 10 minutes. Repeat every 30 minutes until symptoms disappear
Step 4. Practice slow breathing
Hyperventilation can trigger or worsen wheezing. If symptoms of wheezing occur, learning how to slow down your breathing can prevent your lungs from hyperventilating and relieve wheezing.
Take a few minutes to focus on breathing. During this period, use 13-16 seconds for each full breath (inhalation and exhalation). Breathe through your nose because breathing through your mouth can make breathing faster
Step 5. Perform formal breathing exercises
Breathing exercises can help increase lung capacity and strength. Doing breathing exercises doesn't stop wheezing right away, but, over time, it can improve overall lung health and reduce wheezing.
- Take a yoga or meditation class. Both provide instructions on how to breathe properly. It's a good idea to learn a variety of breathing exercises that can help increase lung strength.
- Singing classes also provide instruction and advice on how to increase lung capacity. So, if you don't like yoga, singing classes can be another good alternative.
Step 6. Exercise to strengthen your lungs
Cardiovascular exercise generally improves overall body health and, over time, strengthens lung capacity.
- Start by incorporating light exercise into your daily routine. For example, start by doing 30 minutes of walking every day. After a few weeks, increase your walking to slow running. A few weeks later, upgrade to running again.
- Increasing the intensity of exercise gradually is more effective than pushing yourself too hard right away. Exercising too hard can actually cause severe wheezing if your lungs aren't strong enough.
Part 4 of 4: Using Medical Treatment
Step 1. Confirm the diagnosis of the cause of the wheezing
Wheezing is just a symptom of another disease. Consult a doctor to determine the cause of wheezing if the condition lasts more than a few days.
- Your doctor will ask you about your wheezing symptoms and triggers. The doctor may also examine your lungs with a stethoscope. If you've never had a lung exam, you may be asked to do a breathing test. Other tests, such as blood tests and chest X-rays, may also be needed.
- Diseases that commonly cause wheezing include asthma, allergies, bronchitis, respiratory infections, and anxiety disorders.
Step 2. Treat the cause of the wheezing
Professional treatment methods for wheezing vary, depending on the cause. After confirming the diagnosis of the cause of wheezing, consult with your doctor to develop a treatment plan that is most suitable for your condition.
- Wheezing from asthma can be treated with “emergency” bronchodilator inhalers, corticosteroid inhalers, long-acting bronchodilator-corticosteroid combination inhalers, and asthma control pills.
- Allergic wheezing can be prevented by staying away from known allergens. Your doctor may also prescribe an oral antihistamine that doesn't contain sedatives.
- A bronchodilator inhaler may be prescribed by a doctor to treat wheezing from bronchitis. If a bacterial infection occurs, your doctor may also prescribe antibiotics.
- Wheezing from an anxiety disorder should be treated with an anxiety disorder treatment method, which can be medication, psychological therapy, or a combination of the two.
Step 3. Know when emergency medical treatment is needed
If wheezing is making it difficult for you to breathe, seek medical attention immediately. Immediate treatment is also needed if a high fever, dizziness, or very severe fatigue occurs.
