Asthma attacks occur when you are not carrying your inhaler? Even though it feels scary, there are actually several things you can do to calm yourself down and normalize your breathing rhythm naturally. After that, try practicing various tips that can prevent or at least reduce the potential for asthma attacks in the future.
Step
Method 1 of 4: Regulating Breathing Without Inhalers
Step 1. Observe the duration
Generally, asthma attacks last for 5 to 10 minutes. Whenever asthma strikes, try to observe its duration. If your breathing doesn't return to normal after 15 minutes, call your doctor immediately!
Step 2. Stay seated or sit down immediately if you are standing
Sitting in an upright position in a chair is the best position to normalize breathing. Don't stoop or lie down, as both will make it harder for you to breathe.
Step 3. Loosen the clothes you are wearing
Pants or shirt collars that are too tight can hinder your breathing. Therefore, try to take the time to loosen the part of your clothing that is making it difficult for you to breathe properly.
Step 4. Inhale deeply and slowly through your nose, then exhale through your mouth
Relax and try to focus only on the rhythm of your breath. Try to inhale for a count of five, then exhale for a count of five. If you want, you can also close your eyes and imagine a calming object while trying to normalize your breathing rhythm.
- As you inhale, focus on getting as much air into your abdominal cavity as possible. After that, use your abdominal muscles to push the air out. This technique is called the diaphragmatic breathing method and is able to deepen the intensity of the breath.
- To make sure your breathing is good, try placing one hand on your stomach (just below your ribs), and the other on your chest. When you breathe, you should only move your palms on your stomach, not your chest.
Step 5. Call the police or emergency health services if the asthma attack doesn't stop
If you are still having trouble breathing after 15 minutes, call the police or the nearest hospital immediately! You should also do this whenever you feel you are having a severe asthma attack or feel very uncomfortable. Some conditions that should be wary of and require immediate medical attention:
- Difficulty speaking in complete sentences
- Sweating because it's hard to breathe
- Breathing too fast
- Nail pads and/or skin look pale or blue
Method 2 of 4: Applying Other Strategies
Step 1. Ask someone to accompany you
Don't hesitate to tell strangers about your asthma attack just in case you need to be taken to the hospital. In addition, your anxiety will be reduced if you know there is someone who will always accompany you until your breathing rhythm improves.
If you're alone in a public place, don't hesitate to ask a stranger for help by saying, “I'm having an asthma attack but I don't have my inhaler with me. Want to accompany me until my breathing returns to normal?”
Step 2. Drink a cup of strong black coffee or tea
In fact, consuming one to two cups of coffee or caffeinated tea can also help the body to fight asthma attacks. In general, the body is able to convert caffeine into theophylline, which is the active ingredient in some asthma medications. In addition, consuming warm fluids is also able to thin out phlegm and mucus so that it will help relieve your breathing.
Do not consume more than two cups of coffee so that your heart does not beat too fast
Step 3. Apply acupressure techniques
Pressing acupressure points around your lungs can relax your muscles and normalize your breathing rhythm. Try applying gentle pressure on the front right shoulder area, just above the armpit, for a few minutes. After that, do a similar process in the front left shoulder area for the same duration.
If you're not alone, try asking someone close to you to press the acupressure point on the inside of the shoulder blade, about 3 cm below the top end of the shoulder blade. Pressing this point for a few minutes can help relieve your breathing
Step 4. Take advantage of the steam to open your airways
An open airway will help you breathe more comfortably. If you're at home, try going into the bathroom, closing the door, then turning on the hot water tap and sitting there for 10-15 minutes. Believe me, after that you will definitely be able to breathe more comfortably and with relief.
If you have one, try turning on a humidifier. If not, try filling a bucket or tub with hot water and then bringing your face close to the surface of the bucket or tub to expose the hot steam to the escaping. Make sure you also wrap your head with a towel to trap the steam
Step 5. Go somewhere else
Sometimes, changing places is a very powerful remedy to reduce stress and normalize your breathing rhythm. In addition, the changing panorama is also able to relax the body and control breathing.
For example, if you're at home, try moving from the kitchen to the living room. However, if you are in a public place, go to the bathroom or go outside to get some fresh air for a few minutes
Method 3 of 4: Identifying Asthma Triggers
Step 1. Understand the common factors that trigger asthma attacks
In fact, asthma attacks can be triggered by various conditions. To treat asthma, make sure you are able to identify common triggers; some of them are:
- Allergens such as dust, animal dander, cockroaches, moss, and pollen (pollen)
- Irritants such as chemicals, cigarette smoke, air pollution, and dust
- Drugs containing aspirin, nonsteroidal anti-inflammatory drugs (NSAIDs), and nonselective beta-blocking drugs
- Chemicals used to preserve food, such as sulfates
- Upper respiratory tract infections, such as viral infections of the nose, throat, or lungs
- Sports and other physical activities
- Air that is too cold or dry
- Medical disorders such as stress, stop breathing during sleep (sleep apnea), and a burning sensation in the chest
Step 2. Keep a special journal to identify asthma triggers
One way to identify triggers for an asthma attack is to record all the foods you eat along with other factors that commonly trigger your asthma attacks. Whenever you have an asthma attack, check the foods you recently ate or other risk factors in your journal. In the future, try to avoid foods or other triggers to reduce the risk of recurrence of asthma attacks.
If your asthma attack has a definite trigger, try your best to always avoid that trigger
Step 3. Do an allergy test
Allergens contain specific types of immune molecules, namely IgE molecules, which can trigger the production of histamine and other allergic mediators. If you have frequent asthma attacks after you eat something, it is most likely a food allergy. To overcome this, immediately do an allergy test at the nearest clinic or hospital.
Step 4. Identify if your body is sensitive to certain foods
Food sensitivity is a common condition and is not the same as an allergy, but it can also trigger an asthma attack. One study showed that 75% of children with asthma also had food sensitivities. To find out if you have this condition too, try to identify foods that are likely to trigger your asthma attack, and then consult with your doctor. Some people commonly have sensitivity to:
- Gluten (a protein found in refined wheat products)
- Casein (a protein found in dairy products)
- Egg
- Citrus fruits
- Peanuts
- Chocolate
Method 4 of 4: Taking Supplements
Step 1. Increase the consumption of vitamin C
Taking the body with more vitamin C has been shown to reduce the severity of asthma attacks. In general, you should take 500 mg of vitamin C daily as long as you don't have kidney problems. In addition, multiply the consumption of foods rich in vitamin C such as:
- Citrus family like oranges and grapes
- berries
- Melon
- Kiwi
- Broccoli
- Sweet potato
- Tomatoes
Step 2. Consume foods that contain
Molybdenum is a micro mineral. In general, the recommended dose for children aged 1-13 years is 22-43 mcg per day. People over the age of 14 should consume 45 mcg of molybdenum per day, while women who are pregnant and/or breastfeeding are claimed to need 50 mcg of molybdenum per day. Although most multivitamins contain molybdenum, you can still buy them independently at various pharmacies. Some types of foods that contain natural molybdenum:
- Grains
- Lentils
- Peas
- Green leafy vegetables
- Milk
- Cheese
- Nuts
- Innards
Step 3. Supplement the body with selenium
Selenium is a natural substance that is needed to support the body's biochemical reactions to control inflammation. If you want to take a selenium supplement, choose a supplement that contains selenomethionine to make it easier for the body to absorb. In addition, do not consume more than 200 mcg of selenium per day because excessive doses will actually be toxic to your body. Some types of foods that are rich in selenium:
- Wheat
- Crab
- Heart
- Turkey
Step 4. Take a B6 supplement
Understand that vitamin B6 has a very close relationship with more than 100 body reactions. Besides being able to reduce inflammation, vitamin B6 will also support your immune system! In general, children aged 1-8 years should take 0.8 mg of the supplement per day; children aged 9-13 years should take 1 mg of the supplement per day; adolescents and adults should take 1.3-1.7 mg of supplements per day, while women who are pregnant and/or breastfeeding should take 1.9-2 mg of supplements per day. Some types of foods that are rich in vitamin B6 and most easily absorbed by the body:
- Salmon
- Potato
- Turkey
- Chicken
- Avocado
- Spinach
- Banana
Step 5. Take a B12 supplement
If your intake of vitamin B12 is low, try taking additional B12 supplements to reduce the potential for asthma attacks. In general, children aged 1-8 years should take 0.9-1.2 mg of the supplement per day. Teens and adults should take 2.4 mg of supplements per day, while women who are pregnant or breastfeeding should take 2.6-2.8 mg of supplements per day. Some food sources that contain vitamin B12 are:
- Meat
- Seafood
- Fish
- Cheese
- Egg
Step 6. Increase consumption of foods rich in omega 3 fatty acids
Omega 3 fatty acids have excellent anti-inflammatory or anti-inflammatory properties for your body. Therefore, try to consume at least 2,000 mg of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) every day. Some food sources that contain omega 3 fatty acids:
- Salmon
- Anchovy
- Mackerel
- Herring
- Sardine
- Tuna fish
- Walnuts
- Flax seeds
- Canola oil
Step 7. Try taking herbal supplements
In fact, there are several types of herbs that are often used to treat asthma. However, make sure you first consult with your doctor about the desire to consume any herbs, especially to reduce the risk of negative interactions with drugs prescribed by a doctor. If herbs are consumed in the form of supplements, make sure you always follow the instructions for use and the dosage listed on the packaging. If consumed in powder form or dried herbs, try brewing 1 tsp. dried herbs or 3 tsp. fresh herbs with 250 ml of boiling water for 10 minutes to drink as tea. Drink three to four glasses of herbal tea daily for best results.
- Licorice
- lobelia inflata (Indian tobacco)
