Aasthma

Asthma Cure Guide
Finally, a Real Plan that Will Lead you

to Freedom

http://www.Asthma-Cure-Guide.com

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Table of Contents

Introduction......................................................................................................................... 5
Part One: ............................................................................................................................. 6
About Asthma ..................................................................................................................... 6
What is Asthma?............................................................................................................. 6
The Symptoms of Asthma .............................................................................................. 7
The Triggers for Asthma................................................................................................. 8
Irritants........................................................................................................................ 8
Allergens ..................................................................................................................... 9
Everything Else........................................................................................................... 9
Knowledge about Your Asthma = Power ....................................................................... 9
Part Two:........................................................................................................................... 11
Change Your Lifestyle...................................................................................................... 11
Triggers in the Home .................................................................................................... 11
Not So Fresh Air ....................................................................................................... 11
Cleaning the Air You Breathe................................................................................... 14
Molds ........................................................................................................................ 16
Cleaning the Air Yourself......................................................................................... 17
Watch What You Put Into Your Body.......................................................................... 18
What You Need to Keep Out of Your Body............................................................. 18
Discovering Your Allergies .................................................................................. 19
The Process of Eliminating Foods ........................................................................ 19
Keeping a Food Diary........................................................................................ 19
Eliminating Groups of Food .............................................................................. 20
Eliminating Food Groups for Children.............................................................. 22
What You Need to Put Into Your Body.................................................................... 22
Helpful Foods and Beverages ............................................................................... 22
Helpful Nutrients .................................................................................................. 23
Magnesium.................................................................................................................... 23
Depleting Magnesium Levels ................................................................................... 24
Mental and Physical Stress ....................................................................................... 25
How to Increase Magnesium Level .......................................................................... 26
Different Types of Magnesium Supplements ........................................................... 30
Stop Dehydration .......................................................................................................... 34
The Reasoning Behind the Theory ........................................................................... 34
Part Three:......................................................................................................................... 36
Winning the Mental Battle................................................................................................ 36
The Power of the Mind ................................................................................................. 36
Its About Positive Thinking..................................................................................... 37
Relaxation Techniques.............................................................................................. 38
Color Visualization............................................................................................... 39
Boosting Energy ................................................................................................ 39
Relieving Stress ................................................................................................. 40
Grounding ............................................................................................................. 40
Dropping your Grounding Cord ........................................................................ 40
Tall Oak Tree..................................................................................................... 41
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Systematic Relaxation........................................................................................... 41
Relaxing Muscles............................................................................................... 42
Breathing Away Muscle Tension ...................................................................... 42
Journaling.................................................................................................................. 43
The Basics of Journaling.................................................................................... 44
What/How to Write and The Reasons Why it Works........................................ 44
Staying Positive ........................................................................................................ 47
Part Four: .......................................................................................................................... 49
Learn to Breathe Correctly................................................................................................ 49
Why Its Important........................................................................................................ 49
How to Tell if Youre Breathing Correctly................................................................... 49
Breathing Exercises ...................................................................................................... 50
Using Your Stomach................................................................................................. 51
Stomach Breathing with a Book ............................................................................... 51
Stomach Breathing without a Book .......................................................................... 52
Rocking..................................................................................................................... 52
Swinging Your Knees ............................................................................................... 52
The Sitting Stomach Exercise................................................................................... 53
Dropping Your Shoulders......................................................................................... 53
Expanding Your Chest .............................................................................................. 54
Blowing Out.............................................................................................................. 54
Bending Forward ...................................................................................................... 55
Keep on Breathing .................................................................................................... 56
Synching Your Breathing with Your Heart .............................................................. 57
Expelling Mucus ........................................................................................................... 57
Conclusion ........................................................................................................................ 59

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Introduction

There are currently millions of people living with asthma in the world. And that number
is growing larger with every passing year. Odds are youre one of the millions of people
who are suffering from asthma or someone very close to you is. Either way, this is the
book for you.

In the next 50+ pages of this book, youll learn how to finally take control of your life.
Youll learn how to live without fear of an attack. Youll learn how to live again.

However, before we get into the specifics of what this book is, and what this book will do
for you, lets first examine what this book isnt and what it wont do for you.

This book is NOT an extended advertisement trying to sell you on some miracle drug.
This book isnt going to give you some miracle cure either. And this book isnt going
to promise you easy success or an overnight cure for asthma.

What this book will do for you is help you to understand asthma better. What exactly
happens during an asthma attack? What are the causes of an attack that happen inside of
the body? And what are the causes of an attack that happen outside of the body?

Then this book will explain some lifestyle changes that are fairly easy to make, but will
make a huge difference in the severity of your asthma. These lifestyle changes will
include what you put into your body and what you make sure you never put into your
body. The changes will also include how you should control your environment.

Next this book will take a look at how you should be attacking your asthma mentally,
emotionally, and psychologically. Though you may not realize it now, if youre not
attacking your asthma then its only a matter of time before it attacks you. In fact, it
might even be attacking you right now and you dont even realize it.

Finally, well take a look at a breathing technique that will help you both limit the
number of asthma attacks you suffer and it will also limit the severity of those attacks.
This breathing technique will include eight exercises that you can learn as a preventative
measure and as a way to stop or shorten an asthma attack.

The main point of this book is to give you the physical, mental, and emotional tools to
beat asthma. You can beat asthma or, at very least, take control of it so that you no longer
have to live in fear of having an attack at the wrong time or an attack that will land you in
the hospital.

So, if youre ready to wrestle back control of your asthma, lets begin.
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Part One:
About Asthma

Before we actually start discussing the different ways to help you beat your asthma, lets
make sure were all on the same page with what exactly asthma is, what it does, and what
causes it. After all, to defeat an enemy you first have to understand it, right?

A couple decades ago, people were either classified with Extrinsic or Intrinsic Asthma.
However, those classifications arent used very often anymore.

Extrinsic Asthma (from the outside) was usually the name for the type of asthma that
younger people suffered. This type of asthma was triggered by allergies and usually was
linked with a very strong family history.

Intrinsic Asthma (from the inside) was the name given to the type of asthma that adults
developed later in their life. Most of the time this type of asthma was triggered by some
type of infection.

As I already mentioned, most doctors no longer use Extrinsic and Intrinsic to classify the
type of asthma you might have asthma is too complex to divide into two categories.
However, you may hear these terms being used though, so we included them here.

What is Asthma?

Asthma is a disease that affects the Bronchial tubes and makes it difficult to breathe.
People with asthma find it difficult sometimes very difficult to breathe fresh air in and
stale air out.

Most people are able to breathe freely. In fact, people without asthma will go days and
days without even realizing that they are inhaling and exhaling air constantly. These
people are able to breathe in just about anything without it affecting them.

When a people breathe in, the air passes into their bodies through their nose or mouth.
Then the oxygen flows into the bronchial tubes, which are normally narrower in order to
rush the air into the lungs. Once in the lungs, tiny alveoli (air sacs) take in the air and
distribute the oxygen to the blood and send the waste back out through the bronchial
tubes and out of the body.

When an asthma attack occurs, something goes wrong with the above process.

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Usually the attack begins because of some foreign agent such as a virus, bacteria, or some
type of allergen. When this foreign body gets into the lungs, the first reaction of the body
is to fight it. So the body calls for cells to release toxic chemicals in order to kill the
foreign bodies.

The cells react to the bodys call by doing just what they were asked to do they release
a great deal of toxic chemicals. These toxic chemicals usually do kill the foreign body as
they were intended to do. However, they also cause unintended damage to the lungs. The
toxic chemicals harm parts of the lining of the lungs just in case a foreign body is hiding
in there.

The damage to the lining of the lungs is answered by connective tissue being formed.
Over time, this connective tissue leads to permanent scarring in the lungs. Its this
damage and the resulting connective tissue that forms, that leads to even worse breathing
problems down the road.

But the problems breathing occur from the beginning. This is because when the lungs feel
like they are under attack, and when the lining of the lungs begin to get harmed, mucus
forms in order to protect the lungs. The mucus then makes it harder to breathe because it
blocks air from going into and out of the lungs and it also stops the alveoli from
absorbing oxygen.

The other problem that occurs during an attack is the bronchial tubes constrict. This is
because nerves in the lungs signal that they are in trouble so the bronchial tubes respond
by closing up and making it harder for anything to pass through including precious air.

Finally, during the reactions, the cells also produce histamine in order to help fight the
foreign agents. Histamine causes inflammation (in this case of the bronchial tubes),
which then leads to an asthma attack.

The Symptoms of Asthma

We know what causes an asthma attack and we know that it makes it hard for a person to
breathe. But what are the exact symptoms of asthma?

There are four main symptoms of asthma:

1. Coughing:
A reoccurring cough that may last for a week or more. Often
mucus is coughed-up.

2. Wheezing:
A wheezing sound whenever you breathe in and out. Sometimes
this only happens when you have a cold.

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3. Shortness of Breath:
This feels like you just cant get enough air into your lungs. It may
happen once in a great while or it may happen often.

4. Chest Tightness:
The most common times to feel chest tightness is in cold weather
and while youre exercising. Tightness in the chest is often a sign
that the asthma is getting worse.

The Triggers for Asthma

Some people like to call the things that lead to an asthma attack causes while others
refer to them as triggers. Others even like to get quite passionate about what these
things should be called.

Well, were not here to debate terms; were here to analyze asthma and then take its
power away. So, for the purposes of continuing on in this book, well continue to refer to
the things inside the body (cells produce toxic chemicals, mucus in the lungs, etc.) as the
causes and well call the outside factors triggers.

If you only remember one thing from this section, remember this: Doctors and scientists
dont know exactly what triggers asthma. However, they have a pretty good idea of
mostly what the trigger or triggers usually are. But everyone is different and will have
slightly different triggers (just like we all have different allergies) so its up to you to
know and to discover what your own triggers might be.

Lets take a look at some of the more common triggers. Well divide them up into three
categories: irritants, allergens, and forgive me for being broad - everything else.

Irritants

Here is a list of common irritants that might trigger asthma:

Cigarette or cigar smoke
Air pollutions such as vehicle exhaust
Scented products including perfumes, body sprays, and air
fresheners
Strong odors including those from cooking or painting
Feeling and expression emotions including panic, laughing, crying,
and stress.

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Allergens

Here are the common allergens that might trigger asthma:

Mold including both indoor and outdoor
Dust and dust mites
Pollen from trees and grass
Animals dander (particles of old skin scales become airborne)
Cockroaches, spiders, and other types of insects

Everything Else

As I already mentioned, there are a variety of possible triggers for asthma. So many that
doctors and scientists cant completely narrow down all the causes. So for our third
category we will just lump everything in together.

Everything else that might trigger asthma includes:

Infections
Viruses
Medications including aspirin
Gastro Esophageal Reflux Disease (GERD)
Sulfites used as preservatives in foods and drinks such as dried
fruits and wine

Again, this is just a small sampling of the possible triggers for asthma. Its up to you to
find out if your asthma is affected by one or more of these triggers. Your asthma may
also be triggered by something else. Always keep an open mind and be on the lookout for
each and every trigger that might be causing you to have asthma attacks.

Knowledge about Your Asthma = Power

I cant stress enough how important it is for you to find out what your main triggers are.
After all, if you dont know whats causing your asthma, how can you ever hope to stop
your asthma attacks?

Too often we get caught-up in looking for a general solution that we forget to try to solve
our own specific problem. This is a major mistake.

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You just read how doctors and scientists cant quite pinpoint all the triggers for asthma.
This is partially because there are so many triggers and because all people have their own
specific and personal set of triggers.

So, the first step to solving your problems is to get at the root of the problem. If you dont
then youre just playing catch-up the entire time youre trying to get asthma relief.

In fact, what youre doing is treating the symptoms of asthma instead of treating the
actual asthma.

Instead of waiting for attacks to occur and dealing with them, wouldnt you rather
prevent them in the first place? And instead of taking medicines or trying things that all
asthmatics are given, wouldnt you rather do something that will help you with your own
personal triggers?

Ill give you a good example to help explain this.

First, imagine that you have a car with a leaky tire. Every few days you have to put air in
the tire in order for the car to handle properly. Whats the only way to guarantee that you
wont have to continue to put air in the tire?

If you said have the tire patched or replace the tire then you are absolutely correct. Thats
what makes the most sense, right?

Sure, you could continue to put air in the tire; you could continue to just solve a symptom
of the problem instead of solving the actual problem; but wouldnt it make more sense
just to solve the actual problem? Of course it would.

Too often we do the wrong thing to help us with our asthma and our asthma attacks. We
treat the symptoms of the problems rather than trying to actually solve the problem.

Its now time you should finally start solving the actual problems that are linked to your
asthma instead of dealing with the symptoms.

So lets get started

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Part Two:
Change Your Lifestyle

We just discussed the many triggers for asthma. Now were going to take a few of the
more common triggers and explain what you can do to avoid or eliminate them.

Dont worry. Were not going to ask you to make any major changes in your life. Instead,
were going to show you how you can make your asthma a lot better with just a few
minor changes in your daily life.

So well look at possible problems in your home and how you can take care of those
problems. Well also look at the role foods might play in triggering your asthma and
well discuss foods that you should eat and foods you should avoid.

Triggers in the Home

There are a variety of things in your home that can trigger your asthma.

I know that may be a horrible thought: no one likes to think that their very own home is
harmful. The bad news is that often whats in our homes does indeed play a role in our
asthma attacks. The good news is it doesnt have to be that way. You have the power to
make your home an environment that is good for you and your asthma.

There are a number of actions that you can take in order to make your home a clean and
healthy place to live. Some of the things are time consuming but others arent. Some
actions are quite expensive, but most of them arent.

I highly doubt youll have to do all the things that are outlined below but it certainly
wouldnt hurt. However, some of them are so common that you should definitely do
them.

Not So Fresh Air

Again, we hate to think that the very air we breathe can hurt us but it can and often does.

There are a number of harmful chemicals that you could be breathing in at this very
moment.
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Lets take a look at them now:

Radon

This can be a dangerous, even life-threatening gas if it becomes
trapped and is allowed to build-up in great levels. But even at
lower levels radon can be very harmful to asthmatics.

Radon is colorless and odorless. Its naturally found in soil.

When the radon is mixed with other pollutants, it can attach itself
to other particles such as dust or smoke. Then we breathe in the
radon and, once it gets into our lungs, it produces free radicals
because it is constantly emitting radiation.

Formaldehyde

Formaldehyde is absolutely horrible for human beings and its
everywhere. Its in clothes and household items. Its also in almost
all scented soaps and most bubble bath. In fact, 8% of the products
the United States makes contain this deadly chemical. Its quite
surprising to find out some of the products that contain
formaldehyde.

Besides the products listed above, other products containing
formaldehyde include draperies, glues, adhesives, permanent press
clothing, furniture fabrics, and a variety of decorations.

Formaldehyde is especially dangerous to asthmatics because its
able to bind with certain immune system cells. This binding creates
a chemical antigen that can cause numerous reactions that are very
similar to allergic reactions.

Carbon Dioxide and Nitrogen Dioxide

In places that arent well ventilated, Carbon Dioxide levels can get
too high. When the levels of Carbon Dioxide begin to rise, it puts
more pressure on our lungs. This is especially troubling for
someone who already has breathing problems.

Other ways high levels of Carbon Dioxide affects us is by giving
us headaches, high blood pressure, rapid heart beats, and dizziness.

Nitrogen Dioxide is a byproduct of burning fuel. A very small
amount of Nitrogen Dioxide can be harmful because it causes the
body to produce extra mucus. It can also cause shortness of breath,
coughing, and headaches. Larger amounts can trigger eye, nose,
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and throat problems as well as making it difficult for the lungs to
function properly.

Carbon Monoxide

This is another product of burning fuel. It is a silent and very
deadly killer. Carbon Monoxide deprives the body of precious
oxygen.

Since people with asthma already have problems with oxygen
intake, adding Carbon Monoxide into the mix can have lethal
consequences.

Mercury

For years Mercury was used in paints.

In 1990, the United States government banned the use of Mercury
in paint but it still exists in millions of homes. Mercury dust can
pollute the inside air and make it difficult to breathe, causing a
person to experience chest pain, headaches, and fevers. It can even
affect the central nervous system.

Pesticides

We know that pesticides are used pretty much at will by gardeners
and farmers. Yet very few of us actually stop to think how easy it
is for those pesticides to go from the fields and gardens into our
homes.

If you have a garden, always try to use natural methods to control
the pests in your gardens. If youre forced to work with or near
pesticides, always wear proper protective clothing and be sure to
wash thoroughly afterward. Protective clothing includes long
pants, a long sleeved shirt, glasses or goggles, gloves, and a
breathing mask.

If pesticides somehow get into your home, ventilate it right away.

Pesticides can cause a variety of health problems including eye,
ear, and nose irritation. However, the biggest risks to an asthmatic
are lung irritation and damaging to the immune system.

Asbestos

Most people know about most of the health risks linked to
asbestos. Of course leading the problems is lung cancer. This
happens because the asbestos fibers pierce the cells that are in the
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lungs. The body tries to get rid of the fibers but the fibers are so
small the body is unable to do its job.

The damage it causes to the lungs is horrible for everyone. In fact,
even children have been known to die of lung cancer within five
years of being exposed to asbestos fibers.

As you can see, there are many different triggers you have to watch out for in your home.
And these arent all the potential triggers either. Ive left out molds and bacteria but well
get to those in a few pages.

Actually the above triggers have to be avoided in any environment you spend time in,
including your workplace. So now lets look at what you should do to make sure youre
not letting these triggers damage your health.

Cleaning the Air You Breathe

If you suspect that theres something in your home triggering your asthma, you need to
find out and take care of the problem right away. You should either tell your doctor about
your concerns or you can call your local health department. Often the health department
will even come to your house and perform tests to see if there is anything present.

Most of the above triggers have some type of detectors that you can buy. Lets quickly
run through how you can determine the presence of the triggers and what you should do
to correct any problems that exist.

Radon

This can be detected by a kit that needs to be set out in your home
for two to seven days.

If the test is positive then you should contact the Environmental
Protection Agency (EPA) for contractors who will take care of the
problem for you. The contractor will have to seal-up every crack so
the radon wont continue to leak into your home.

Formaldehyde

The National Institute of Occupational Safety and Health (NIOSH)
recommends that people not be exposed to more than .001 parts
per million (ppm) formaldehyde for more than fifteen minutes
during any ten hour period.

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To test for the levels of formaldehyde you can do it yourself or
have a professional conduct the test for you.

While there are a couple decent kits on the market, they only
provide an estimate of the level of formaldehyde. You should
really consider hiring a professional, such as an industrial chemist,
to conduct an accurate test for you.

To get rid of formaldehyde you will most likely have to dispose of
any products that contain the element. Unfortunately this usually
includes expensive things such as carpets and furniture.

Carbon Monoxide, Carbon Dioxide, and Nitrogen Dioxide

All three of these gases can be easily detected in the home with
devices. In fact, you should have a device that detects Carbon
Monoxide in your home at all times.

To rid your house of any of these gases, you will need to hire a
professional to come in and determine the source of the problem
(often a furnace, stove, etc.). Then the problem will have to be
fixed by the appropriate professional.

Mercury

You can call your local health department for help in finding a way
to test for mercury levels in the air. You can also have a sample of
hair or urine tested to determine the level of mercury in your
system. If your mercury levels are high, you should seek the help
of your doctor right away.

To correct the problem of too much mercury in the air, you should
consult your local health department.

Pesticides

To help relieve or prevent pesticide exposure in the home, always
read the labels of any pesticide youre using. Follow the directions
exactly and make sure you know what youre doing. If you hire a
company to apply pesticides for you, make sure they are a
respected company and be sure to get a safety sheet from them.
Safety sheets explain everything you need to know about the
pesticides being used.

Also, be sure that no one wears their shoes into the house at
anytime especially after a pesticide has been applied. This is one of
the biggest causes of pesticides getting into homes.

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Asbestos

Asbestos was used in fire retardant sheeting that was placed in
many homes and other buildings before 1970. It may also be in
insulation and a variety of other items including older kitchen
appliances.

Asbestos is only dangerous when it is flaking and becomes
airborne. When this happens it looks a lot like chalk. If you find
this, call a professional in right away. The particles can be samples
and sent away for testing.

If it is indeed asbestos then you will need to have it removed or
permanently sealed by a professional.

Molds

Molds are so common in homes and are such a huge cause for asthma attacks, that its
given its own section in this book.

Mold spores are breathed in through our nose and mouth. Once inside our bodies the
spores can cause great respiratory distress. Of course this is a bad thing for anyone
suffering from asthma.

There are many places in our homes where mold can grow. The most common places are
in the basement and in the bathroom.

You can check for molds in your home by getting mold plates and putting them in places
in your home that look like they might have mold. Mold will automatically attach itself to
these plates and then youll know its there. Just leave the plates out for about thirty
minutes and then send the plates away to a laboratory. The lab will determine how much
mold you have, what types of mold you have, and how severe the mold is.

Whether or not you currently have molds in your surroundings, you will want to clean-up
any areas that might currently or in the future causing mold problems.

Heres a brief list of what you should look for and how you can correct the problem
areas:

Water Leaks into the Home

Anytime water comes into your home, its an automatic breeding
ground for mold.

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To solve the problem make sure you have gutters on your roof that
carry water away from your home. You also want to make sure the
foundation on your home is completely sealed.

Water Leaks Inside the Home

Water from leaky pipes, sinks, and tubs will also allow mold to
accumulate.

Be sure to fix all leaky pipes and faucets. Also, seal your tubs and
sinks.

Water Damage

Any damage thats been done by water must be repaired. You can
either do it yourself or call in a professional to do the repairing for
you.

If you do it yourself, make sure you thoroughly dry and clean any
carpeting that was affected. Walls and ceilings that were affected
and become moldy or full of mildew must be scraped, plastered,
and repainted.

Regular Maintenance

You need to take care of any places in your home that tend to get
wet. This includes areas like kitchen counters and bathroom tiles.
Be sure to regularly dry (where appropriate) and disinfect these
areas often.

Moist Homes

Some homes are just naturally damp and moist.

If this is your home, get a dehumidifier. Also, be sure to keep your
house well ventilated. If using a dehumidifier, make sure you
empty the water often and that you keep the trays and drains clean
at all times. (Always remember to keep the trays and drains clean
in furnaces, refrigerators, freezers, and air conditioners too. These
can be huge breeding grounds for mold!)

Cleaning the Air Yourself

Before we move on to the next chapter of this book, lets take a look at a couple
techniques you may have heard about. The first one is an Ozone Machine to clean the air
in your home.
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This is not a technique that should be used.

Several years ago this was all the rage for people to make the air in their homes clean.
However, the Environmental Protection Agency has done extensive research on the
machines and theyve found that the machines will take several years to work if they
work at all. Worse yet, if the ozone concentration gets too high, it can be harmful to
people. Therefore, these machines should be avoided.

Another technique that does work is to bake your products in order get harmful gases
and toxins out of soft plastics. You can put portable items such as shower curtains in the
summer sun for a day when you first buy them. You can also heat individual rooms to 90
degrees in order to bake out the toxins.

Watch What You Put Into Your Body

Youve probably heard the saying, You are what you eat. Maybe you believe this or
maybe you dont. But if you want to feel better, and if you want to take control of your
asthma, then youd better trust the fact that what you put into your body and what you
dont put into your body can and will make a difference in how you feel.

Fist of all, we all have some allergies to certain foods. Allergies are obvious when they
cause you to swell up or break out in hives. However, there are many other allergic
reactions to foods that most of us dont even notice. And that means a certain type of
food could be triggering your asthma attacks. In fact, most asthma attacks are actually
allergic reactions (to food and other foreign agents).

What You Need to Keep Out of Your Body

Youd be surprised to find out what types of symptoms might arise because of food
allergies.

Things that we chalk up to personality faults or stress could actually be allergies. Some
examples are irritability, restlessness, or even depression. But the symptoms dont stop
there. In fact, I could fill an entire page with possible symptoms and there would still be
some left out.

However, some of the more common symptoms of food allergies are headaches
(including migraines), bloating, gas, anxiety, inability to think clearly, rashes, various
aches and pains (including sore throat, earaches, etc.), infections of the ENT (ear, nose,
and throat), constipation, diarrhea, joint pain and swelling, itching, and of course, asthma
and shortness of breath.

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So you can see from the partial list above, there is a potential for misdiagnosis for people
who suffer from certain symptoms. But thats for another book at another time.

For right now, we are only concerned with food allergies that cause shortness of breath
and/or asthma.

Sure you can take medicine to help alleviate the problem and you could use your inhaler
to help open your bronchial tubes and lungs, but remember that would only be solving a
problem that arises from the real problem. If you get to the bottom of the food allergy (or
allergies) then youll finally be treating the real problem.

Discovering Your Allergies

Perhaps your doctor has already tested you for allergies. If not, consult your doctor as
soon as possible and ask to be tested. Your doctor will probably perform a combination
of blood tests and prick tests. Youre probably familiar with blood tests (just drawing
blood, usually from your arm and sending it out to the lab) but you may not be familiar
with prick tests.

Prick tests are also known as intradermal (within the skin) tests. A very small sample of a
food is taken and scratched into or injected into your skin. Then you wait to see if you get
a welt. If you do, that welt if then compared to a scratch test done with saline solution or
histamine.

These tests are quite effective.

Together they will uncover almost all food allergies. However, they arent perfect. In
fact, by the standards of most medical tests, they are quite imperfect. Therefore, you
should continue to discover if you have food allergies through the process of elimination.

The Process of Eliminating Foods

Obviously it would take you months or even years to discover your allergies if you just
randomly started eliminating foods. Instead there are a couple easier ways you can find
out if you have food allergies and what foods you are allergic to.

Keeping a Food Diary

Keeping a food diary is crucial to your success in beating asthma, and its very easy to
do. All you have to do is write down everything you eat and drink, what time you
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consumed the food or beverage, and about how much you consumed. Its important to
write down any symptoms you suffer as well. Be sure to include the time and the exact
nature of the symptoms.

Keep your diary for one week. At the end of that one week, review everything you ate
and all the symptoms you experienced. You might be surprised to see that some foods or
beverages jump off the page at you. Youll wonder how you never realized it before.

The answers may not be so clear cut though. You may only be able to narrow the
problem down to a combination of a beverage and a couple types of food. If this is the
case, eliminate all the suspect foods for four days and see if you feel better.

If the symptoms disappear then you know you are allergic to one of the eliminated foods.
Now you just have to discover which one or ones.

Begin by reintroducing one food or beverage to your diet and wait four more days. As a
rule you should reintroduce junk foods last. If and when the symptoms come back, you
know youre allergic to the food that was most recently reintroduced.

Though youll be tempted to just go back to all the other foods and beverages, dont do it!
Keep reintroducing all the rest in the same manner just to make sure youre not allergic to
more than one.

Eliminating Groups of Food

You may suspect that its not a specific food that youre allergic to but rather a group of
foods. Or maybe its a certain ingredient but you just cant put your finger on it. If this is
the case, then you want to eliminate entire food groups.

All you do is stop eating entire groups of food (much easier said than done!) and
reintroduce a type of food within that group just like you did with keeping a diary.

The best place to start eliminating is with foods that most often cause allergic reactions.

These foods are:

Chocolate
Coffee and tea
Corn
Dairy products
Eggs
Preservatives (especially sulfites)
Soy products
Sugar
Wheat
Yeast

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This may seem like an easy list to eliminate but its not. In fact, youll quickly realize that
its very difficult. Almost all prepared foods contain one or more of the above
ingredients.

The goal will be to eliminate all of the above foods for one entire week. Then if you
notice that you feel a lot better, begin reintroducing each one of them every four days.

Since these foods are almost all hidden ingredients in prepared foods, you shouldnt plan
to go out to eat during the week you abstain from all these foods. Eat your meals at home
and eat mostly fresh foods like fresh vegetables and fresh meat and fish. You can also eat
rice and potatoes.

If you eliminate all these foods and you still dont feel well and your asthma is still just as
bad as it was, then youll need to move on to a second elimination diet.

You may find this diet to be a bit more difficult than the first. Having said that, the
success of being asthma free far out-weights the little sacrifice you have to make, the
more you know about the foods you eat and how they may affect you, the better!

You will need to eliminate:

All citrus fruits and bananas, berries, apples, and melons
All fish and shell fish
All grains (but rice is okay)
All meats (but lamb is okay)
All nuts
Broccoli, brussels sprouts, and cabbage
Carrots
Eggplant
Green peppers
Herbal teas
Tomatoes

If you find it too difficult to cutout all these foods at once, then you can go backwards
and cutout one at a time. Of course this may take longer but it will also be easier for you.
You have to weigh the time versus difficulty yourself and decide what you want to do.
Also, write down any particular reactions you may have after consuming a particular
food.

Theres additional information about food and diet in the special report Discovering
How Diet Affects Your Asthma and How You Can Affect Your Asthma with Your Diet.

Before we move on though, I do want to discuss on how the elimination diet should be
handled for children.

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Eliminating Food Groups for Children

The above diets can and should be used for children. The best way to use the elimination
diet with a child is to eliminate one food at a time. Do not take away all the foods at once
as this may do more harm than good as children are not used to major changes.

Dont be afraid to use the elimination diet. If you dont do it, youre actually taking away
a major opportunity to help your child feel better. But do keep in mind the bigger picture
and realize that a child must have proper nutrition to grow and be healthy in many other
ways.

What You Need to Put Into Your Body

Weve just discussed many of the foods and beverages that you dont want to put into
your body. Now well take a look at foods, beverages, and nutrients that you do want to
put into your diet.

Helpful Foods and Beverages

There are quite a few foods that will help you and your asthma. Youll notice that some
of these foods were also on the list of foods to watch out for. Thats because a food can
be good for you unless youre allergic to it. So, obviously you dont want to eat one of
the following foods if you find that it actually harms your health.

Here is a list of foods (and one beverage) that will be particularly beneficial to you
(unless you happen to be allergic any to them):

Pineapple and citrus fruits

These fruits are high in bioflavonoids. Bioflavonoids have been
linked to suppressing the production of histamine in the body.

Fish

There have been many studies that have shown that fish oils are a
natural inflammatory, which is obviously helpful to asthmatics.

Oriental Green Tea

Oriental Green Tea contains small amounts methylated xanthines,
which are known to actually dilate the bronchial tubes.
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Cayenne

Cayenne is great because it will thin the mucus in the body which
will obviously stop the mucus from blocking the airways.

Garlic, ginger, and onions.

All three of these seasonings boost the immune system.

Helpful Nutrients

To put it as plainly as possible, all human beings need nutrients to survive. Nutrients are
essential to our bodies working correctly and being healthy. They also play a very vital
role in helping us fight off diseases and conditions, including asthma.

Magnesium

Magnesium is probably the most important nutrient for an asthmatic. It is the fourth most
abundant nutrient in our bodies and it is vital to help us all stay healthy. But the benefits
for helping with asthma and asthmatic attacks are much more specific than that.

Now, most doctors may have never told you that magnesium is a very important nutrient
that you must take.

Asthma has been linked to magnesium deficiency. Magnesium has been proven to assist
in proper lung function. The effectiveness of using magnesium to treat bronchial asthma
was first reported in 1938. Since then, many studies have been done to prove this point,
including a 1996 American study by Britton and Hill. This study showed that patients
with asthma who reported a high intake of magnesium had better lung function and a
reduced risk of wheezing.

A study from Brown University showed an incredible improvement in children with
asthma who were treated with magnesium. In addition, another study reported on in the
Lancet showed links between a diet low in magnesium and an increase in asthmatic
symptoms.

Magnesium acts as a co-nutrient for over 300 reactions in the body, more than any other
mineral. Its abundant in our body, and it has to be replaced through digestion.

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Magnesium is vital for the production of ATP (adenosine triphosphate), the main energy
producing molecule of the body. Its role in ATP production links it to many vital
processes, including muscle function, digestion and mental capacities.

Over the last several years, magnesium has been shown to help out a great deal with
asthma. In fact, magnesium was first recognized as a bronchodilator over sixty years ago.
Thats when scientists found that magnesium can open constricted bronchial tubes
without producing any side effects.

Though its not used all by itself, many emergency rooms in hospitals now use
magnesium sulfate to help treat attacks. Probably the best thing about magnesium is that
one study showed that giving it during an attack can actually stop a patient from needed
to be intabated. (having a tube slid into the mouth and down into the lungs to help a
patient breathe)

Depleting Magnesium Levels

Processed foods became commonplace throughout the first part of the 20
th
century. The
methods to can, freeze and package foods became more efficient with time and helped
people keep their foods longer before they spoiled. It also made it possible to eat seasonal
fruits and vegetables all year long.

Processed foods are full of chemicals and other toxins that are meant to keep the food
fresh on your shelf for longer periods of time. However, those same preservatives
contribute to health problems, including asthma. Many of the active ingredients in your
favorite foods are known to be harmful, but manufacturers use them anyway.

Almost all of the natural magnesium in sugar cane is lost when it is refined to white
sugar, and white sugar (in some form) is an additive to most processed foods. Just look at
the label of your favorite packaged food. Words like dextrose, maltose and
fructose are just other names for processed sugar.

Even foods that you wouldnt expect to have sugar, like canned vegetables, have sugar
and salt added. Watch out too for fat free foods. Manufacturers have replaced the fat with
added sugar to maintain flavor. Some of them are advertised as 97% Fat-Free!

White flour is no better. Wheat has natural magnesium, but by the time it is turned to
white flour it has lost 80 to 96% of its magnesium. White flour, rather than wheat flour, is
primarily used in packaged foods. Even wheat flour can have lower magnesium levels if
it is not labeled as whole grain.

Sea salt is a great source for natural magnesium. Unfortunately, most processed foods are
full of sodium from refined salt which, you guessed it, has no magnesium at all. Salty
foods like potato chips have both processed carbohydrates and processed salt, which
resulted in extremely low levels of magnesium.
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Food preparation can contribute to lower magnesium. The impact of cooking and
processing foods can vary greatly from food to food. However, boiling and overcooking
foods can destroy much of the natural magnesium in fresh foods.

You may feel safe eating frozen vegetables. However, conventionally grown vegetables
are sprayed with chemicals to enhance their color. When they are boiled in water, the
magnesium is leached from the vegetables and into the water. To avoid this, either steam
your frozen vegetables or buy organically grown frozen vegetables.
Natural magnesium is found in lots of vegetables, unprocessed grains, beans, and
seafood. Youll be provided with a whole list of magnesium rich foods soon.

In our society, were simply not getting enough magnesium through our dietary habits, so
our bodies rely on the magnesium stores in our bones. However, those deposits can be
quickly emptied if you maintain a low-magnesium diet for long.

The modern diet doesnt provide enough magnesium and includes factors that prevent
magnesium absorption. On top of that, there are elements that actively reduce the
magnesium levels in your body.

Alcohol and coffee significantly lower magnesium levels. The stress that these substances
put on your system accelerates your magnesium usage. High levels of caffeine whether it
is from coffee, soda, tea or chocolate will actively deplete your magnesium levels. They
work like diuretics to flush magnesium from your body.

Soft drinks also decrease your bodys ability to absorb magnesium. The phosphates in
soda bind to magnesium molecules and flush them out of your body. The same goes for
some lunchmeats and other processed foods. So even the natural magnesium you are
receiving from plant based foods cant reach your blood stream the way it should.

Poor nutrition can effect the functioning of your digestive tract. Diarrhea and ulcerative
colitis can prevent your body from properly absorbing magnesium.

Mental and Physical Stress

Stress is a major cause of lowered total body magnesium. When you experience stress,
either mentally or physically, your body goes into a fight or flight response. Stress,
both physical and emotional, releases the stress hormones catechlomines and
corticosteroids. They also control the proper development of skeletal and cardiac muscle
performance.

When youre stressed your body acts as if youre in physical danger and starts giving you
boosts of energy, through those hormones, to keep you going. The rapid production of
energy requires lots of magnesium. Long periods of stress will deplete your stored
26
magnesium. In addition, since catechlomines and corticosteroids deal with skeletal and
cardiac performance, your heart and bones are at risk.

Most of us live in a state of constant stress due to work and life in general. Think about a
persons normal daily routine. You get up without being well rested (very few people get
the recommended 8 hours of sleep). You get in your car and face a long commute full of
traffic jams. Or you get on a crowded subway bus and have to face navigating your way
through herds of people.

Your work life is no easier. No matter what type of work you do, its no doubt fast paced
and hectic. Modern jobs are all about productivity and squeezing the last drop out of
every hour. Between phone calls, e-mails, meetings and deadlines youre mentally and
emotionally stressed before lunch.

In addition to being overworked, most people are under rested. Getting proper sleep is
essential to reducing stress and preventing the overuse of your magnesium levels.

Even if you think you have a relatively easygoing lifestyle, you could be under stress
without knowing it. All types of stress can impact your overall health, deplete your
magnesium levels and cause chronic constipation.

Some stressful activities that you might not consider as stress are shift work and having
an unorganized life. Many people think they are naturally messy but all the disorders in
their lives are causing stress. Shift workers are well known to have sleep disorder, which
is still translated as stress. Just because they arent showing stress on the outside doesnt
mean they arent internalizing stressful feelings. When your personal life and work life
arent managed properly, your total body health is at risk.

The 1994 study Consequences of Magnesium Deficiency on the Enhancement of Stress
Reactions; Preventive and Therapeutic Implications Prolonged isolation and other
emotional (but not physical) stress has just as much impact on magnesium levels as
physical stress.

Emotional stress like sadness, depression, frustration and anger can produce a
biochemical response. The response sends your body into the same panic mode that it
does when you are under physical stress.

Most people would not think of exercise as stress, but it can be if you over-exert yourself.
Both over-exercise and sweat can lead to depleted magnesium levels. This is why it is so
important to supplement with magnesium if you are at all active.

How to Increase Magnesium Level

Magnesium can also be taken by mouth and it is usually quite effective. There are a
number of magnesium supplements that you can take on a daily basis. You can also get
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magnesium through the food that you eat. Here is a brief list of foods that contain
magnesium as well as the approximate content in each food.

*Please note that you may be allergic to some of them and thus they might be your
asthma triggers, as everyones reaction is different, so please be careful in selecting the
right foods for you. Feel free print out the following two pages and cross out any foods
that you know are not suitable for you.

28
Food Quantity Magnesium (milligrams)
Spinach, boiled 1 cup 150 mg
Pumpkin seeds, dry roasted 1 ounce 150 mg
Swiss chard(Silverbeet) 1 cup 150 mg
Soybeans, cooked 1 cup 145 mg
Cocoa powder 1 ounce 145 mg
Plantain, raw 1 medium 125 mg
Black beans, cooked 1 cup 120 mg
Small white beans, cooked 1 cup 120 mg
Sunflower seeds, raw 1 ounce 115 mg
Sesame seeds, raw 1 ounce 115 mg
Sorrel, cooked 1 cup 110 mg
Baked beans 1 cup 110 mg
Chickpeas, cooked 1 cup 105 mg
Navy beans, cooked 1 cup 100 mg
Succotash, cooked 1 cup 100 mg
Millet, cooked 1 cup 100 mg
Okra, cooked 1 cup 95 mg
Mung beans, cooked 1 cup 90 mg
Great Northern beans, cooked 1 cup 90 mg
Lima beans, cooked 1 cup 85 mg
Black-eyed peas, cooked 1 cup 85 mg
Squash, cooked 1 cup 85 mg
Bran flakes 1 cup 80 mg
Almonds, dry roasted 1 ounce 80 mg
Brown rice, cooked 1 cup 80 mg
Cashews, dry roasted 1 ounce 75 mg
Flaxseeds 1 ounce 75 mg
Brazil nuts, dry roasted 1 ounce 70 mg
Broad beans, cooked 1 cup 70 mg
Split peas, cooked 1 cup 70 mg
Lentils, cooked 1 cup 70 mg
Kidney beans, cooked 1 cup 70 mg
Pinto beans, cooked 1 cup 65 mg
Alfalfa, raw 1 ounce 65 mg
Green peas, cooked 1 cup 60 mg
Whole grain cereal 1 cup 55 mg
Oatmeal (instant or cooked) 1 cup 55 mg
Potato, baked (with skin) 1 medium 50 mg
Peanuts, dry roasted 1 ounce 50 mg
Peanut butter 2 tablespoons 50 mg
Raisins 1 cup 50 mg
Artichoke, cooked 1 medium 45 mg
Pistachio nuts, dry roasted 1 ounce 45 mg
Wheat bran, crude 1 ounce 45 mg
Pumpernickel bread 1 slice 40 mg
Soy milk 1 cup 40 mg
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Pecans, dry roasted 1 ounce 40 mg
Yogurt, plain or low fat 1/2 cup 35 mg
Walnuts, raw 1 ounce 35 mg
Tofu(Soybean curd) 1/4 block (4 oz) 35 mg
Wheat germ, crude 1 ounce 35 mg
Broccoli, steamed 1 cup 35 mg
White rice, cooked 1 cup 30 mg
Salmon, cooked 1 ounce 30 mg
Halibut, cooked 1 ounce 30 mg
Turnip, cooked 1 cup 30 mg
Avocado, diced 1 ounce 30 mg
Banana 1 medium 30 mg
Milk chocolate bar 1.5 ounce bar 30 mg
Rye bread 1 slice 25 mg
Whole wheat bread 1 slice 25 mg
Milk(whole, reduced fat, fat free) 1 cup 25 mg
Chocolate pudding 4 ounce tub 25 mg
Brussels sprouts, boiled 1 cup 25 mg
Tuna, cooked 1 ounce 20 mg
Tomato, raw diced 1 cup 20 mg
Kiwi fruit 1 medium 20 mg
Passion fruit 1 medium 20 mg
Raspberries 1 cup 20 mg
Carrot, raw 1 cup 20 mg
Sardines, canned 1 ounce 15 mg
Rockfish, cooked 1 ounce 15 mg
Scallop, cooked 1 ounce 15 mg
Watermelon, diced 1 cup 15 mg
Strawberries 1 cup 15 mg
Parsley 1 ounce 15 mg
Asparagus, boiled 1 cup 15 mg
Cheese(Cheddar, Edam) 1 ounce 10 mg
Chestnuts, raw 1 ounce 10 mg
Sweet corn, kernels 1 ounce 10 mg
Cod, cooked 1 ounce 10 mg
Prawns(Shrimps), cooked 1 ounce 10 mg
Oysters, meat only, raw 1 medium 9 mg
Pork, lean, cooked 1 ounce 8 mg
Mussels, cooked 1 ounce 8 mg
Bacon, cooked 1 ounce 7 mg
Lamb, lean, cooked 1 ounce 6 mg
Potato, cooked (without skin) 1 ounce 6 mg
Chicken meat, cooked 1 ounce 5 mg
Beef, lean, cooked 1 ounce 5 mg
Turkey meat, cooked 1 ounce 5 mg
Eggs, raw, whole 1 medium 3 mg
*1 ounce=28.35 grams
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Now that you have a decent list of foods with magnesium content, you can start
increasing your magnesium level naturally by eating the right foods. Another way to
boost your magnesium level is by taking oral supplements, the choice is yours.

Different Types of Magnesium Supplements

*Note: This part is optional. You can choose to follow the food list above to increase
your magnesium level. If you have a busy work life then you may choose to take
supplements. The ones I recommend below are not affiliate links for me to earn a
quick buck.

Before we get into the method of take magnesium supplement, you need to know there
are several different types. You cant just expect to pull any type of magnesium off the
shelf and have it work.

When you purchase magnesium supplements, youll see one or more of the following
types on the label:

o Magnesium Ascorbate: A salt form of magnesium with the anion
ascorbate. Typically contains about 20% magnesium by weight.

o Magnesium Aspartate: A salt form of magnesium with the anion from
aspartic acid. Typically contains between 20 and 22% magnesium by
weight.

o Magnesium Carbonate: A carbonate salt of magnesium yielding
approximately 25% magnesium as magnesium oxide. Used primarily
as an antacid, buffering, or laxative additive rather than a source of
magnesium.

o Magnesium Citrate: Yet another salt form of magnesium with the
anion from citric acid. This salt form yields about 16% magnesium by
weight.

o Magnesium Orotate: A salt form of magnesium with the anion from
orotic acid. Typically between 6% and 8% magnesium by weight.

o Magnesium Oxide: A form of magnesium tightly bonded with oxygen.
Often called magnesia. Contains approximately 60% magnesium.

o Magnesium Stearate: A salt form of magnesium with two molecules of
stearic acid (18 carbon fatty acid). Used almost exclusively as a
31
lubricant in the formation of tablets and capsules. Amounts are usually
too low to account for any beneficial magnesium

o Magnesium Sulfate, or Chloride: Inorganic; may cause diarrhea.

o Magnesium Taurinate: A salt form of magnesium with amino acid
derivative taurine. Typically contains about 9% magnesium by weight.

Magnesium hydroxide, magnesium stearate and magnesium carbonate are too
tightly bound to their other compound together to be effective in your stomach. They
dont benefit you at all, so make sure to read your magnesium labels carefully.

When you look at the above supplements, you may think that Magnesium Oxide
is the best deal since it contains 60% of magnesium. However, the bioavailability and
solubility of Magnesium Oxide are far from ideal.

Bioavailability refers to the measurement of the extent of a dosage that reaches
the systemic circulation. In other words, it means how much magnesium will reach our
system when taken orally.

Solubility refers to the ability for the magnesium supplement to dissolve in water,
therefore it becomes a solution so that our body can absorb. Bioavailability and solubility
go hand in hand and thus it is crucial to choose the right magnesium supplement.

Magnesium Citrate has high solubility in water whereas Magnesium Oxide is
virtually insoluble in water and therefore very difficult to absorb by the body. The
bioavailability of Magnesium Citrate is also among the highest compared to other types
of magnesium supplements. The choice is now obvious.

The best price and service for ordering Magnesium Citrate online is through
Puritans Pride. I was told that the online price is much cheaper than pharmacies in North
America.

www.puritan.com (Search for magnesium citrate, its the first result)

Note that it says Magnesium Citrate 833MG. What it means is that the capsules
are 833mg in weight but the elemental magnesium (How much magnesium you are
getting) content is 100mg. The calculation goes something like this: 833mg x 16% minus
other ingredients to form the capsule.

And For those in Europe, Puritans Pride has a division in UK called Holland &
Barrett. Here is the direct link to the same Magnesium Citrate, although it is in tablet
form:

www.hollandandbarrett.com (Search for magnesium citrate, its the first result)

To start with this method, you simply take a capsule/tablet as directed by the
manufacturer up to four times a day, preferably with meal.
32

Its essential to split your daily dosage throughout the day for better absorption.
You may have trouble sleeping if you take it too close to bedtime. Experiment with the
time of day you take your supplements until you find something that works for you.

Vitamin B6

If youre using the supplement method above, you still need to be getting the
necessary Vitamin B6. This vitamin helps magnesium absorption. Take at least 50 mg of
vitamin B6 supplement a day in addition to your Magnesium Citrate. Again the best price
I found online is from Puritans Pride.

www.puritan.com (Search for B-6, it will show you the Vitamin B-6 supplement right
away. Make sure you scroll down to Potency of 50 mg and click more info before you
buy, you only need 50mg per day, not 100mg.)

And for those in Europe:

www.hollandandbarrett.com (Search for B-6, its the first result)

*Remember to drink plenty of water throughout the day (at least 8 glasses).

Taking magnesium supplement or increase magnesium level by eating the right foods on
an ongoing basis will help you maintain healthy levels of magnesium. Here are the
recommended daily allowances:
Children
o 1-3 years old: 80 milligrams
o 14-18 years old (boys): 410 milligrams
o 14-18 years old (girls): 360 milligrams
Adult Males: 400 milligrams
Adult Females: 310 milligrams
Pregnancy: 360-400 milligrams
Breastfeeding Women: 320-360 milligrams

While other nutrients arent nearly as effective at treating asthma as magnesium is, there
are still some that are very good.

Heres a quick look at them now:

Omega 3 Fatty Acids

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Omega 3 Fatty Acids are an anti-inflamatory. So they will help
reduce the swelling of anything in the body including the bronchial
tubes.

A sampling of food sources for Omega 3 Fatty Acids:
Salmon, trout, and tuna.

Quercertin

Quercetin has the potential to help with asthma because of its
antioxidant properties. These properties help to combat the bad
affects of pollution on the body, which can trigger asthma.

A sampling of food sources for Quercetin:
Apples, cabbage, cranberries, green cabbage, garlic, grapes,
onions, and grapefruit.

Vitamin B6

Other than helping magnesium absorption, recent studies are
promising for B6 in reducing wheezing and other breathing issues
associated with asthma.

A sampling of food sources for Vitamin B6:
Bananas, brown rice, potatoes (including sweet potatoes), salmon,
sunflower seeds and tuna.

Vitamin C

Vitamin C is a natural anti-histamine, which means it will help
prevent the swelling of the bronchial tubes. In fact, Vitamin C has
been shown to prevent asthma attacks during exercise when it is
taken just before the workout.

A sampling of food sources for Vitamin C:
Bell peppers, kiwi fruit, mandarin fruits (including tangerines),
oranges, red cabbage, and strawberries.

Vitamin E

Vitamin E helps to protect cells from outside agents that would
otherwise do damage to the cell.

In theory this should help cells fight off smog and similar allergens
that have been shown to trigger asthma attacks. However, in recent
years many scientists have come to the conclusion that asthma
sufferers dont benefit from consuming Vitamin E.
However, were including it here because one study conducted
recently, actually showed that expectant mothers who took
34
Vitamin E had fewer children who developed childhood asthma
than mothers who didnt take Vitamin E. So this is a valuable piece
of information for parents-to-be and it also may give way to more
studies involving Vitamin E and asthma.

Perhaps in the not too distant future they will find that Vitamin E is
more beneficial than they know right now.

Stop Dehydration

There are some doctors and scientists who believe that some or perhaps all of the
problems with asthma are caused by dehydration (a lack of water). This is not a view that
is widely held in the medical field. However, it is so easy to follow the recommendations
and since it only involves the intake of moderate amounts of water, we will briefly look
at the theory.

The Reasoning Behind the Theory

The main crux of the belief in dehydration causing asthma rests in the fact that there is a
link between histamine and water levels in the body.

In short, when the body is becoming dehydrated, it automatically produces more
histamine as one of its responses. The histamine then signals the body to call for more
water (generating greater thirst) and it also oversees the bodys functions to make sure
water is only used on the most vital organs.

Once the body has enough water and is fully hydrated, the histamine production in the
cells goes down and returns to normal levels.

Now, remember that we discussed histamine and its role in asthma attacks at the
beginning of this book.

Beyond the role of histamine, its also argued that the body requires proper hydration in
order to breathe correctly. All the way from the mouth and nasal passages down to the
alveoli in the bronchial tubes require water. In fact, the alveoli need water in order to
keep their proper tension and push the air in and out. Without the right amount of water,
the alveoli will stop working properly. (Sounds like an asthma attack, doesnt it?)

To counteract dehydration, its recommended that you drink 16 ounces of water every
morning when you first wake-up. Then you should drink 8 more ounces of water a half
hour before you eat a meal and another 8 ounces two and a half hours after eating a meal.
Your total daily water consumption should be at least 64 ounces or close to 2 liters.
35

As a side note, drinking caffeinated beverages can make dehydration worse, so if you
drink coffee or soda youll need to increase your water intake. Alcohol also decreases
overall body hydration. In addition, it reduces magnesium levels in your body, so it
should be limited or avoided entirely.

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Part Three:
Winning the Mental Battle

Now weve taken a look at what to avoid and what to consume. Weve also looked at
how living environment can directly affect asthma and how to change the environment to
help make asthmatics healthier. This will help you gain control over your asthma.

So far weve only looked at things on a physical level.

Now, in Part Three, well take a look at how to prevent and battle asthma from a mental
angle.

This is where you really start to gain the power, the confidence, and the freedom.

The Power of the Mind

The mind is a powerful thing.

Sadly, its probably more powerful than any of us will ever know. Because even with all
the great medical advances weve made in the past 50-75 years, the mind still remains a
rather large mystery to all of us.

One thing we are beginning to figure out is that the mind can control and help us fight
physical ailments and problems. People can and have willed themselves not to feel pain.
Think about how athletes are able to play through broken bones and various other
injuries. Think about some people are able to go to work and perform at a high level
while being very ill.

Why is it that some people can will themselves to push past physical things while others
simply arent able to do so?

Its a matter of letting the mind tell the body what is happening rather than the other way
around.

Im sure if you think about it, either you or someone you know has suddenly felt a lot
worse when they find out theyre sick. They may be going through the day not feeling
well and then suddenly when they find out they have a temperature of 102 degrees
Fahrenheit, they just about collapse. Yet they were making it through just fine before
their mind let them be sick.

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Lets face it: the mind is a powerful thing. I think we can all agree on that. And the mind
is either going to be for you or against you. Its up to you to train it to be one way or the
other.

A good friend of mine is a nurse at a nursing home for the elderly. She says that all the
nurses at the facility can tell when someone is going to die. Not necessarily because they
are failing physically but because they are failing mentally and emotionally. Their mind
turns on them and will literally help them die.

Another friend of mine has a grandmother who is well into her nineties and still living
happily and strong. She has a great outlook on life and shes determined to live well past
one hundred years old. Her mind is helping her live.

And so it is with all of our minds. They will either be our best friends or our worst
enemies. Its up to us to decide which we want it to be.

Its About Positive Thinking

Every successful person in this world through the history of time all have one thing in
common.

Do you know what it is?

It doesnt matter if they were/are inventors, philosophers, athletes, astronauts, musicians,
artists, or world leaders. The one thing they all had in common was an unwavering belief
in their future success. They believed that they were going to accomplish great things and
they did.

Do you think they wouldve risen to great heights if they didnt truly believe they could
do it? Of course they wouldnt.

So then its important for you or for anyone with asthma (or any illness or disease for that
matter) to believe that the asthma will be beaten by the human mind. You have to know
that you can avoid asthma attacks and you have to know that if you are stricken with an
attack, that you can pull out of it quickly and go on with your life.

At this point you might be thinking: Well, yeah, I can beat it if I have my inhaler. Or I
can beat it as long as I take my meds like Im supposed to.

But thats not what Im saying.

Im telling you that you have to believe that if you had to you could beat the asthma all
on your own. You have to believe that you can go one on one with your asthma just you
against it and you can win.

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Now, before we go any further, Im not saying to throw out your medication and to stop
going to see your doctor. That would be wrong. But that can be and should be a goal of
yours to eventually be free from asthma and your doctors and medication.

What I am saying is that you should continue to do those things but understand that those
are things that give the control of your health to someone else. Theres not anything
wrong with that but youll be much better off when you take control of your own health
too.

So I need you to do one thing before you read onto the next section: You have to think
about it and truly believe that you have the power to beat asthma.

Do you believe it?

Do you?

You do have the power inside of you to do it. I know that as much as I know that the sun
will rise tomorrow. But I also know that you wont be able to do it if you dont believe it.

Now, even if you do believe it, you wont be able to truly use your mind to benefit you if
youre being weighed down by stress and everyday worries. Therefore you need some
tools to help you get rid of stress that can ultimately lead to you being unhealthy and
losing control (or never gaining control to begin with) over your asthma.

The next few sections of this part will show you how to get rid of your stress and anxiety
so that you can feel better in everyday life. It will also show you how to use relaxation
techniques to help you live a positive life. Once you get these techniques down, youll
have the confidence and knowledge you need to get your mind working for you.

So go now ahead. Take a break if you need it. And then come back when youre ready to
use your mind and your internal strength to get control of your asthma.

Relaxation Techniques

Feeling too much stress can cause a person to have a number of ailments. Asthma is one
thing thats known to be adversely affected by stress. Plus stress can also limit your
ability to get your mind to help you out. With stress, your mind will either constantly
wander or it will remain fixed on that which is causing the stress.

For these two reasons its important that you know how to perform relaxation techniques
that will melt away your stress.

In order to wipe away your stress you can perform relaxation techniques that involve one
or more of these techniques: relaxing the muscles in each section of the body from head
39
to toe, visualizing images, and meditation. These three techniques are known as
Autogenic Training, Progressive Muscle Relaxation, and Meditation respectively.

Some of these techniques involve deep breathing. So if you experience any problems,
stop and take a break.

Most people respond positively to one or more of the techniques below. The best way to
decide which ones work best for you is to try each one of them (one each day) and then
analyze how each made you feel.

After youre found the one(s) that work(s) best for you, practice that (those) exercise(s)
two or three times a week.

Color Visualization

The technique of visualizing colors to help boost energy or melt away stress has been
going on around the world for a very long time. By visualizing a certain color, people can
help themselves both mentally and physically.

The two colors we are going to focus on are red and blue.

Visualizing red will boost your energy level when youre feeling tired. The color blue
will help you relax and let go of stress when youre feeling tense and stressed-out.

Boosting Energy

As I just mentioned, visualizing the color red will help boost your energy.

To perform this technique, begin by getting into a comfortable position. You can either
lie on your back or sit in a comfortable chair. Your arms should be straight down at your
sides.

Next you want to breathe in as deeply as possible. (For more information on breathing,
please see the next section of this book.) As you are breathing in and out, imagine that
youre surrounded by air that is completely red. This air is saturated with energy.

As you breathe in, imagine yourself taking in the red energy.

First it fills your head and then your neck. Each time you breathe in a little more of your
body fills with red energy until youre completely filled with it from head to toe.

While your body is filling with red, each time you exhale your body is getting rid of your
feelings of being tired. So out the tired feelings go (exhaling) while in go the positive
feelings of energy (inhaling).
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Once you imagine that you have exhaled all the negative energy and inhaled all the red
energy, start over and repeat the process another four times. When youre finished you
should feel a lot more energetic.

Relieving Stress

This technique involves visualizing the color blue in order to relieve stress.

Once again get into a comfortable position with your arms down at your sides. Then
begin breathing deeply.

Imagine that you are surrounded by fresh, clean, and peaceful blue air. Every time you
breathe in youre pulling the blue air into your body through your toes. This blue air
travels through your body, cleaning out everything as it goes.

When you exhale, imagine the blue going from your body, to your lungs, and then out
through your mouth. With this blue air goes all the stress and bad feelings that have built-
up inside your body.

Slowly your entire body is cleaned by blue (visualize the blue in every part of your
body). When your entire body has been cleaned, repeat the process four more times.
When youre finished youll feel peaceful and free from stress.

Grounding

Grounding is a technique that will help you feel stronger mentally. It does this by using a
combination of visualization and minor meditation. The following are two techniques that
are somewhat similar.

Dropping your Grounding Cord

For this technique you want to begin by sitting in a comfortable position. With your eyes
closed, have your arms hanging loosely at your sides. Then begin breathing slowly and
deeply.

Imagine and visualize that you have a strong cord extending from your spine down into
the ground. The cord needs to be very strong so that it can support anything. (You can
visualize the cord in any way and being made of anything that you want but make sure it
is as strong as it can be.)

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Next imagine that the cord has a hook on the end that is extending into the ground.
Visualize this cord and the hook on the end of it going down into the ground. The cord
keeps going for a few hundred feet until its below the bedrock thats underneath the
ground. See the cord hooking onto the bedrock.

Now you are as grounded as you possible can be. No matter what happens, you are
solidly attached and the strongest wind cant hurt you.

Whenever you begin to feel stressed, remember that cord that extends from your spine all
the way to the very bedrock beneath the ground. Nothing can move you unless you really
want it to do so.

You are grounded.

Tall Oak Tree

Once again you want to assume a comfortable position. You want to be sitting in a
comfortable chair. Your arms should be loosely at your sides, your eyes should be closed,
and your breath should be deep and slow.

This time you want to imagine or visualize yourself as a tall Oak tree.

Imagine that you have roots running right through your body and out of your legs. These
roots run far beneath the ground and extend in every direction. Its these roots that have
allowed you to remain standing through violent storms. Its these roots that will allow
you to continue to stand regardless of how violent future storms might be.

You will always and forever continue to stand.

Again, when things begin to go badly, think about the tall Oak tree and know that you
can weather any storm that might blow into your life.

Systematic Relaxation

When life starts to get stressful, sometimes you cant help but let the stress invade your
body. If and when this happens, it helps to be able to go home and perform one of the
following two relaxation techniques.

One of these techniques focuses on getting tension out of your muscles while the other
one focuses more on relaxing your muscles.

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Relaxing Muscles

In this exercise you will relax each muscle in your body one by one.

You begin by lying flat on your back. Your arms should be stretched out beside you and
relaxed. Your hands should be facing down so that your palms are flat against the surface
that youre lying on. Once you are comfortably in the correct position, begin to breathe
slowly and deeply.

First you will concentrate on your hands. Make a tight fist with both hands and slowly
count to fifteen. While your fists are tight, concentrate on relaxing the rest of your body.

Once you get to fifteen, slowly open and relax your fists. Its important that you relax
your fists very slowly. As you do relax them imagine that a warm light is surging into
your body and relaxing all the muscles in your body.

After your hands are completely relaxed, lie still and slowly count to thirty. Then you
want to repeat the process with your face.

Tighten your face and slowly count to fifteen. As you tighten your face imagine that the
rest of the muscles in your body are becoming relaxed. Once you reach fifteen, slowly
relax the muscles in your face while imagining that warm light passing through your
body and relaxing all you muscles. Then wait another thirty seconds.

Repeat this process for the following body parts in this order: shoulders, back, stomach,
pelvis, legs, feet, and toes.

Remember to tighten each body part for fifteen seconds, to relax it very slowly, and then
to wait thirty seconds (counting to thirty) until moving on to the next body part. Also,
dont forget to imagine that warm light passing through your body as you relax each body
part.

When you have tightened and relaxed each body part, shake your arms and hands for a
few seconds. While you do this imagine that you are shaking out the remnants of any
remaining stress or negative energy.

Breathing Away Muscle Tension

For this exercise youre going to concentrate on different sections of your body from your
toes all the way up to your head.

You want to begin by lying on your back in the same position as you used for the above
relaxation technique. Make sure you are comfortable, your arms are spread out to your
side, and your palms are flat against the surface youre lying on.

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The first section of your body that you want to concentrate on is from your toes up to the
top of your legs. This includes your feet, your shins, your knees, and your thighs.

While youre concentrating on this section, do you feel even the slightest bit of
discomfort anywhere? Does any part of your feet or legs feel tight or tense? Can you
describe the tension? How severe is it? Do you feel any anxiety or stress in any part of
this section of your body?

For any part of the section that you feel even a little bit of discomfort or stress, direct
clean, fresh air into that part of the body. Breathe in slowly and feel the air going down to
where the discomfort or anxiety is and then breathe out the tension that is causing you
discomfort.

As you breathe in and out, you should feel the tension slowly leaving your body. Once
the pain is all gone then you can move onto the next section.

The next section you want to concentrate on is your hips, your pelvis, and your lower
back. Ask yourself the same questions again. For any spots that you feel discomfort,
breathe in cleansing air and breathe out the source of your stress and/or pain. Once this
area is cleaned and free of tension, move onto the next area.

The next section you want to concentrate on is your stomach and chest. Then you want to
move on to your shoulders, arms, and hands. Finally, you should finish by concentrating
on your neck and head.

Remember to take the time to ask the important questions and to isolate and problem
spots. Then slowly breathe away your tensions and anxiety. This may not happen right
away so take your time and make sure you arent rushed this could cause even more
stress!

When you are done with your entire body, pause for a few minutes. Dont get-up right
away. Take your time and enjoy the few minutes of relaxation.

Then when you do get-up you should notice a huge difference in how you feel both
physically and mentally.

Journaling

Journaling is a tool that is being used more and more in the last few years. Its being used
in classrooms by teachers to help students get to know themselves. Its also being used by
therapists to help patients sort out their emotions and feelings. Journaling is a very simple
process that can have extraordinary benefits.

You may think keeping a journal is like keeping a diary and youre right for the most
part. You will be writing down some daily happenings in your journal but you will want
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to delve into certain topics in-depth. As you can probably guess, these topics are the ones
that are your source of stress.

The Basics of Journaling

To begin writing in a journal, all you need to do is go out and buy a basic steno pad. You
can purchase an expensive journal if you want, thats fine. However, whether youre
writing on a forty dollar journal or a two dollar pad, the writing inside is all that matters
and the cost of the paper wont make the writing better or worse.

There is nothing difficult about actually writing in a journal. In fact, youll soon discover
that the hardest part about writing in a journal is making sure you find the time to write in
it every single day.

To get the full benefits of journaling you do need to write in your journal every day. In
fact, its best if you write in your journal at the same time every day as well. Often people
find that the best time to journal is right before they fall asleep at night.

There are couple reasons why journaling everyday is necessary.

The first reason is that the more you write the better you get at writing. So if you write
everyday, you will begin to find that writing becomes very easy. As the writing becomes
easier, youll really begin to reap the benefits of journaling. You wont even concentrate
on the actual process of writing. And when this happens youll then only have to worry
about what youre writing.

Youll also find the process of writing easier if you write at the same time everyday
because your brain will become trained to write at the same time everyday. Authors and
other professional writers make sure they stick to the same schedule everyday for this
exact reason.

Finally, by writing every day youre ensuring that you always sort out all the daily
stresses that affect you negatively. You wont carry anything with you into another day.

Now you may be wondering what exactly you should write and how it actually helps you.
Well, now well take a look at that.

What/How to Write and The Reasons Why it Works

Lets face it, most people dont particularly like to write and journaling is a total turnoff.
But the benefits you will see from writing in a journal daily will be well worth your time.
It really will be.

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There are scores of people who nearly flunked out of English in school (some probably
did flunk but are too embarrassed to admit it) and who hate to both read and write, but
after just a month or two of journaling, they loved it. In fact, they very much look
forward to writing in their journal and feel bad if something happens that disallow them
to do it. Its just a matter of getting it into a habit.

This may seem difficult to believe but just trust me and then youll see.

There are really three major objections that most people have when they are asked to
journal. The three objections are: they dont have time, they dont know what to write,
and they dont like to write and arent good at it.

Well, lets address each one of these objections one by one.

1. No time to write

This is probably the most used and the least truthful of the three
objections. Especially when you consider that you only have to write for
ten minutes a day. Push your bed time back by ten minutes if you need to.
Remember, youll be glad you did.

2. Dont know what to write.

This is a real problem. It affects writers at all levels who write for every
purpose in the world. Its tough to get those first few words down on
paper. However, it doesnt have to be difficult - at least not for the purpose
of journaling.

It doesnt matter what you write, all that matters is that you write. You can
begin by writing about what a bad day you had, write about the checkout
girl who was rude, or write about how you dont want to be writing.

Just start writing.

When you first start out it may be strained for the entire ten minute
session. But after a few days, your mind will start taking over and thats
when the good stuff will start pouring out of you.

And the good stuff will help you a lot.

3. Dont like to write and arent good at it.

This may be true. You may not like to write and you may not be any good
at it. So what? It doesnt matter.

Seriously.

Youre not being graded on your journal and you can write whatever you
want however you want.
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Put a period at the end of a sentence if you want or dont. Misspell words,
use slang, do whatever you want. This is your journal and you are writing
it to help you. It doesnt matter whether you write like Ernest Hemingway
or like an eight year old. Youll still get the same benefits.

Now that weve answered the objections, hopefully youre beginning to see that you can
at least give journaling a try. But you still dont know exactly how to do it and why you
should do it.

Well, as I already mentioned, you should write in your journal every day for at least ten
minutes. At first the ten minutes may seem like an eternity but over time youll find
yourself doubling and possibly tripling the amount of time you spend journaling.

Also, as I mentioned above, it doesnt matter what you write. Of course you want to
direct your writing to whats going on in your life that is causing you stress and/or
anxiety but some people have trouble getting personal even with just a piece of paper and
a pen.

If you find yourself having trouble in this way, dont worry about it. Just know that
eventually you are supposed to write about personal issues (including work related issues,
etc.) and then leave it at that. Write about the days events, keep things very formal if you
want to when you fist begin. Eventually youll get to where you need to go and youll
want to go there too.

But why do you or will you want to get personal with your journal? Quite simply because
thats how youll get rid of your stress and anxiety. By getting everything down on paper
(or on a computer screen) youll unburden yourself. And youll also find yourself coming
up with resolutions that you never wouldve come-up with otherwise.

Journaling will give you an entirely new perspective on your problems. And youll be
amazed at the places it will lead you to.

So not only will journaling help you by allowing you to get all your problems and
concerns out into the open not only is your journal a friend that will always be there to
listen to you but journaling will also help you solve problems that youre struggling
with.

You may seem that seems a bit too far fetched but there is actually science to back it up.

We all have two sides to our brains.

The right side of our brain is the creative side while the left side is analytical. So when
theres a problem to be solved, our brain naturally tries to think of the logical solution,
and this causes the left side of our brain to kick into overdrive. The problem is being
analyzed.

However, the left side of the brain is also used when we write. So, when we journal, our
left side is tied up with writing and this allows the creative side of our brain (the right
47
side) to come to the forefront and try to solve the problem. Thats why people who
journal are able to think outside the box or come-up with creative solutions to
problems.

The last thing Id like to say about journaling is that you can write on paper, on a
computer, an old typewriter, whatever you want.

We mainly discussed writing in an actual journal or a pad because this is the cheapest
route and it also tends to be the most personal. However, if you find it better to use a
computer than go ahead and do it. Just make sure you protect your journal file with a
password. Just the threat of someone else reading your writing could cause you to hold
back on what you write and that would pretty much cause the entire process to fail.

Staying Positive

Weve discussed a variety of ways to relieve stress. All of these techniques and practices
are aimed at one goal: To make you healthier mentally, which will in turn help you to
beat your asthma.

Its just as important to try to remain positive about everything in your life including your
health situation with your asthma. Journaling and using the relaxation techniques will
make it easier for you to stay positive but they might not get you all the way to the place
you want to go.

You have to make sure you do the rest on your own.

Because remaining positive will go a long way in determining how successful you are
with beating asthma or any other condition or disease as well. Thats why cancer patients
are told to always remain positive. It makes a huge difference.

If you believe that something positive is going to happen it usually does, while if you
believe that something negative is about to take place that usually happens too.

Ever notice how people who are down on their luck continue to have bad luck?

Ever notice how people who seem to have the world by the tail continue to have good
luck?

Of course there are exceptions, but that validates the rule doesnt it?

So believe that you can get the better of your asthma. Believe that you can be the boss of
your asthma instead of being at its mercy.

Believe it.

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Depending how long youve suffered from asthma, this may seem next to impossible.
Maybe youve had asthma attacks for the past twenty years and a few of them have
thrown you right into the hospital. Maybe you have been convinced that no matter what
you do or think, when an attack wants to hit you, it hits you. Theres nothing you can do
about it.

Well, there is definitely something you can do about it.

The more severe your asthma and the longer youve had it might make that hard to
believe but its true. Just begin to change your thinking and perspective and begin to take
control of your life..Today!

If you need even more confidence, then the next part will help you further because were
going to examine a breathing technique along with a variety of exercises that are already
proven to work for thousands and thousands of asthmatics throughout the world.

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Part Four:
Learn to Breathe Correctly

For thousands of years the art of breathing has been taught and used to help people.
However, somewhere along the line, at least in the Western World, we lost this. In the
last one to two decades, the benefits of breathing have begun to be realized again.
Breathing is especially important for asthmatics. Unfortunately not everyone knows
about breathing yet.

With that being said, now lets begin talking about why its important to breathe correctly
and how it can provide your asthma with amazing results.

Why Its Important

Studies have shown that people who suffer from asthma breathe more rapidly and
shallower than normal. This rapid breathing actually results in people taking in two to
three times more air than they should. This taking more air into the lungs is a type of
hyperventilation, which is called hidden hyperventilation.

Breathing too rapidly and taking in too much oxygen can cause asthma attacks.
Therefore, its important to get breathing under control.

How to Tell if Youre Breathing Correctly

Proper breathing is not as easy and automatic as you might think. If you have spent
anytime singing in a chorus or taking vocal lessons or lessons to play an instrument then
you probably already know this. There is a correct way to breathe and many of us dont
do it.

The first step you need to take to learn how to breathe correctly is to see whether you
already breathe correctly. To do this you should stand in front of a mirror and carefully
watch what your body does as you breathe.

If you are breathing correctly, you should see your stomach expands as you inhale and
you should see it deflates as you exhale.

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The muscles in your diaphragm (the sheath of muscles that extend across your lower
ribcage) are made to help you breathe. They expand and contract as your lungs expand
and contract.

The wrong way to breathe involves us taking in shallow, more rapid breathes. If you see
that your breathing only involves the upper part of your body then youre not breathing
correctly. You may even see that you shrug your shoulders when you breathe. This is
your body trying to help your lungs take-in air but its not at all effective. This is not the
correct way to breathe.

Another indication as to whether youre breathing correctly or not is to see how many
breaths youre taking in every minute. While youre in front of the mirror, count how
many times you breathe during a minute. It shouldnt be more than twelve times. In fact,
often people who use all of their diaphragm only need to breathe about five time per
minute. However, people who breathe incorrectly may need to draw in more than
fourteen breathes per minute.

Rapid breathing means that a person is not getting enough oxygen into the lungs.

Asthmatics often have much dead space in their lungs. These dead spaces are partially or
even totally walled-off by mucus plugs, which trap air in alveoli (the tiny air sacs in the
lungs). This further complicates the already rapid and shallow breathing.

What ends up happening is the diaphragm becomes exhausted and begins to spasm
constantly. This causes the upper body to try to compensate even more, which leads to
more shallow and rapid breathing.

Its a vicious cycle.

There is hope.

If you can learn to breathe properly then you can slow down and deepen your breathing.
You can also teach your body to breathe the way that you are meant to breathe.

So you know that its important to breathe correctly. And you know whether youre
breathing well or not by looking in the mirror. Now lets take a look at breathing
exercises that will improve your asthma.

Breathing Exercises

You may have heard about breathing exercises or techniques helping asthma. One that
has gained some popularity is the Buteyko method. This is a method that works for many
people. However, it is somewhat difficult to master and, in fact, works best for people
who attend classes to learn it. Therefore, we will analyze a breathing technique that is
similar to Buteyko but easier to learn and just as effective.
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As with any type of exercise, if you begin to feel lightheaded while performing any of the
following exercises, stop and breathe normally for at least a minute or until the feeling of
lightheadedness leaves. In other words, if you feel just fine after only a few seconds, you
still must wait the full minute. However, if it takes longer than a minute, then you should
always wait until you feel completely normal before resuming the breathing exercise.

Sometimes when your body gets too much oxygen you begin to feel lightheaded. So just
take a little break but dont be concerned. If you take in too much oxygen it means youre
breathing correctly.

Using Your Stomach

Some of the following exercises below will require you to lie down on the floor. Do not
lie down on a bed, a couch, or a similar piece of furniture. You may lie down on a blanket
or a mat that is placed on the floor.

Stomach Breathing with a Book

For the first exercise you will need a book. Lie down on the floor (on a blanket or mat if
you prefer) with your legs slightly apart and bent at the knees. Then place a hardcover
book with the binding just barely touching the bottom of your ribcage (where your
ribcage curves).

You want to breathe through your nose if possible.

While breathing in through your nose, imagine that you are actually drawing air from the
back of your throat, not your nostrils. You may be tempted to breathe through your
mouth but make sure you dont let yourself do it.

This will feel strange at first. It will almost feel like the air is coming from somewhere
other than your nose, somewhere inside of you.

As you take air into your body, try to expand your stomach as much as possible. You
should see the book rising as you inhale and you want to raise that book as far as
possible.

While youre expanding your stomach and pushing the book up, keep your chest muscles
as relaxed and still as you possibly can. You will notice that your chest goes up toward
the end of you breathing in, and thats fine.

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After youve inhaled and pushed the book up as high as possible, it is time to exhale. For
this you want to use the same muscles you used to raise the book.

Slowly push the oxygen out with your stomach muscles. The book will slowly lower. Use
you diaphragm muscles to push every last bit of oxygen out of your lungs. When you
think youve pushed out just about all of the oxygen, start to hum. This humming will
allow you to hold onto the breath for a few more heartbeats.

You should do this exercise slowly. If it is done correctly, you should only take four
breathes every minute.

Stomach Breathing without a Book

Once you feel comfortable with breathing with the book and you feel like youve
mastered it, you can then remove the book.

There are three other exercises you can do that are variations of the first exercise.

Rocking

The first variation requires you to lie down on the floor again.

Your legs should be about eight inches apart and bent up at the knee again. Then while
you breathe you will rock back and forth on the bottom of you spine. (Its called the
coccyx and its the bone located at the end of your spine.)

As you inhale you will want to rock away from the floor slightly. Your back will actually
arch upward. Then as you exhale you will rock back toward the floor and your back will
return to the floor again.

Remember to still breathe slowly. You only want four breaths every minute or so.

Swinging Your Knees

You will lie on your back the same way as you have for the other stomach breathing
exercises. You should lie on the floor, feet about eight inches apart, legs bent upward.

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This time when you inhale you will swing your knees up to your chest. Then when you
exhale return the knees back to the starting position.

Again, remember to breathe slowly and bring your knees slowly to your chest and then
return them slowly back to the starting position.

The Sitting Stomach Exercise

As the title suggests, you will be sitting for this exercise. In fact, you should be sitting in
a comfortable chair.

While youre sitting allow your entire body to relax. Place your palms against your sides
so that your fingers are against your lower ribs. Your fingers should be in the front while
your thumbs should be wrapped around toward the back of your body.

Every time you breathe in you should feel your fingers going forward. Then when you
breathe out you should feel your fingers return to their original position.

This is a very easy exercise and is great to do while youre away from home.

Dropping Your Shoulders

Remember how we talked about how the shoulders will often try to help out with
breathing when the breathing is shallow and too rapid? Well, as a result of this, many
asthmatics have their shoulders slightly raised most or all of the time. This exercise will
help lower the shoulders.

For this exercise you will stand with your feet about a foot apart. Your arms should be
hanging loosely down at your sides.

The first thing you want to do is bend your head forward as far as possible so that you
stretch the muscles on the back of your neck. Keep your shoulders as relaxed as possible.

Then breathe in a stomach full of air quickly. (Remember you still want your stomach to
fill and push out as you breathe.) As you breathe in, swing your arms back and forth in
front of your body both to the right and then both to the left.

You should breathe in and then breathe out. Then breathe in again. Then when you
exhale youll change the position of your head and shoulders.

While you exhale, lower your shoulders and bring your head back up until its tilted
slightly back. (Do not tilt your head too far back the position of your head should be
54
perfectly comfortable.) Only your neck should be stretched; your spine should be kept
straight.

The change in position all should happen while you exhale forcefully through pursed lips.
Your arms should continue to swing back and forth.

One the next breath you want to bend your neck forward again just like you did at the
beginning of the exercise. Then repeat the entire process again.

Expanding Your Chest

This exercise is similar to the exercise we just discussed. Except this one focuses more on
expanding the chest.

Again, you want to stand with your feet about a foot apart and your arms dangling at your
sides. This time shake your hands so that you relax your arms and your entire body even
more.

Begin by inhaling a stomach full of air.

Then as you exhale, put your head back as far as you can while your stomach deflates.
Then when you inhale, bring your head back to the starting position so that by the time
youre done inhaling, your position is the same as it was at the beginning of the exercise.

Repeat the exercise several times.

It will help you relax and expand your entire chest including your lungs and your
diaphragm.

Blowing Out

This exercise is quick and easy. It can be done while youre lying down, sitting, or
standing.

Inhale a belly full of air. Then exhale with as much force as you possible can. This should
be done through pursed lips like you are blowing out a candle.

This process produces a stream of air that is long and will help you learn to control your
breathing.

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Bending Forward

This is probably the hardest of all the exercises.

It may take a fair amount of time for you to be able to do this exercise. However, its
more than worth getting to a spot where you are good at this exercise because its so
beneficial.

This exercise actually strengthens your diaphragm muscle. This in turn will help you
avoid asthma attacks.

To begin you want to sit on the edge of a chair. Your back should be straight and forming
a ninety degree angle with your thighs. In other words, you should be sitting completely
upright.

Inhale a stomach full of air. Then begin to exhale and as you do slowly begin bending
forward from the waist. Pull your diaphragm muscles in as you bend forward. Continue
to do this exhaling, bending forward, and pulling in your diaphragm muscles until
your head is close to your knees. Finish exhaling (while youre completely bent over) by
pursing your lips and forcing out every last bit of air. You should make a hissing sound
while doing this. Also, remember to continue pulling in your diaphragm all the way until
the end of exhaling.

While your still bent over, begin to slowly inhale a stomach full of air and as you do
begin rising from the waist. Inhale while you slowly rise so that you have a stomach full
of air when you return to your original upright position.

Now youre going to forcefully exhale with pursed lips.

As you exhale, you want to quickly bend over at the exact same time. You should bend
over quickly as if someone just punched you in the stomach. Your lips should be pursed
and the air should explode through your lips as you bend over.

Once you are bent over and the air is just about gone from your lungs, make a hissing
sound until all the air is gone. Then sit back up and slowly breathe in more air.

This will actually clean out your lungs and fill you with fresh oxygen. It will also
strengthen your diaphragm muscles and make them more powerful and more efficient
with the way they work.

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Keep on Breathing

This exercise or technique is one of the two most important exercises in this section
(along with the next one). This one technique, when mastered, will help you face
adversity and it will also give you the power to face an asthma attack and to come out
victorious.

When something bad happens in our lives, our bodies have a specific way of reacting. Its
all tied into the fight or flight response do you face the threat or do you run away from
it?

To prepare ourselves during the fight or flight response, our body releases a variety of
chemicals and our breathing becomes quicker and shallower. This is what happens at the
beginning of an asthma attack too, if we let it. Therefore, its important to practice this
breathing exercise, which will help us deal with the fight or flight response when facing
an asthma attack.

The fight or flight reaction can be triggered by any number of strong emotions. These
emotions include anger, fear, panic, and anything else that causes your senses to kick into
high alert. Its also what happens when we feel an asthma attack coming on.

We fear having an attack so much that when the first signs of an attack surface, we begin
to panic or at least grow anxious. This in turn causes the fight or flight response which
actually fuels the asthma attack. Thats why its so important to teach ourselves to
respond to a sudden flood of emotion, including when we feel an asthma attack coming
on.

The first step we need to take is to recognize when our bodies are kicking into this fight
or flight reaction. If we dont recognize it then we cant deal with it. So its very
important to realize whats happening with our bodies.

Next, you want to make sure that the minute you feel yourself transitioning to fight or
flight, you immediately go into your deep stomach breathing (inflate your stomach with
air just like in many of the exercises we just discussed). You need to recognize the
feelings youre experiencing and breathe into them.

Take note that many of the muscles in your upper body are probably tensing up. These
muscles will probably include your jaw, neck, shoulders, and chest. It may also include
other areas of your body such as your arms or perhaps your stomach. Relax these
muscles.

Now as your stomach breathing and letting your muscles relax, let the feelings do what
they want. Let them grow stronger and then fall away. Remind yourself that its okay to
feel this way and its all very natural.

57
Continue to do stomach breathing with the feelings. (This is the most important thing you
can do to help yourself.) Dont let the feelings cause you to switch to shallow, rapid
breathing. Even if youre crying or laughing, you have to keep breathing deeply.

Once you learn to breathe through your emotions and feelings, you will feel empowered
and youll stop growing so concerned when something happens that causes a flood of
emotions to surge through your body.

Again, this exercise/technique is very important because it can help you stop an asthma
attack. And that will give you the confidence to live your life without worrying about an
asthma attack hitting at the wrong time. The last two exercises below will give you even
more confidence.

Synching Your Breathing with Your Heart

This is the most important exercise because it can help you get through an asthma attack
no matter where you are. Its also very easy to do.

All youll be doing for this exercise is breathing in every seven heart beats and breathing
out every nine heart beats.

When you are experiencing an asthma attack, place one hand across your stomach so you
can feel the stomach expand and deflate with every breath. The hand on your stomach
should be palm side up.

Then take your other hand and place it over the hand on your stomach. You want one
finger to be on the pulse of the hand thats resting on your stomach. The pulse can be
found in the wrist.

Once you have the pulse, breathe in for seven heartbeats. Then breathe out for nine
heartbeats. Keep breathing this way, just focusing on your heartbeats and your breathing.
If you cant breathe in or out for the number of heartbeats indicated, just do the best you
can and wait to breath in or out until the correct number of heartbeats has passed.

Expelling Mucus

The last techniques I wanted to share with you in this section are how to expel mucus. As
you already know, sometimes mucus plugs are the reason we have an asthma attack or
the reason the attacks are so severe.
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All of these techniques are made more effective if you drink some hot tea with lemon,
honey, or milk just before you perform the exercises. You may also drink warm milk or
warm water with lemon and honey as long as you have no allergic reactions to milk.

Another great thing to do just before these exercises is to breathe in steam. You can do it
easily with a bowl of hot water.

All of the above help to loosen the mucus so that you expel it easier.

There are four basic positions you should get into and they all involve putting your hips
on a stack of pillows that are about eighteen inches off the floor.

With your hips raised first lie on your back and then cough every few minutes. Then lie
on your right side and do the same thing. Then turn to your left side and cough every few
minutes once again. Finally, lie face down and cough every few minutes.

Each position will help you drain different parts of your lungs.

How much mucus youre able to get rid of while in each position will obviously depend
on how much mucus is in the portion of the lungs that is affected by the position youre
lying in.

If you cough up a lot of mucus when you perform these exercises then you should do the
exercises at least a couple times a week. This will keep your lungs clear and help out
significantly with your asthma.

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Conclusion

Weve discussed many different ways that you can get to the heart of your asthma and
start taking immediate actions. All of them are equally important to you beating your
asthma. Dont overlook any of them as seemingly little things; they might just be the
ones that have been contributing to your asthma.

Defeating your asthma will be an ongoing battle for you with keeping your home free of
triggers, staying on a healthy and beneficial diet, and dealing properly with your mindset
and breathing techniques. Again, they are all equally important.

Remember all the other information you have learned throughout the book and avoid
those costly mistakes which could damage your health.

You have now been given the tools to beat down your asthma and claim victory over it.
And Yes, You Can Do It! Now its up to you to take what youve learned and apply
them into your life and your own asthma condition.

Consider getting support from your friends and family. Encourage them to join you in
eating better and motivate you. Making it a group effort will help you stick to the
changes.

It is now time to begin your very own path to freedom.

Its your time to take control of your asthma.

I wish you the very best in overcoming your asthma! You Can Do It!

Sincerely, Sincerely, Sincerely, Sincerely,

Jonathan Hatton Jonathan Hatton Jonathan Hatton Jonathan Hatton

Aasthma

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Asthma Cure Guide

Finally, a Real Plan that Will Lead you

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