How Learning To Breathe Can Help Overcome Asthma

For many people with asthma, breathing isn’t something that feels natural or effortless. It can feel tight, restricted, and in more severe cases even trigger panic. Over time, this creates a powerful association between breathing and anxiety where the very thing that should calm the body begins to do the opposite.

As part of our expert series, we spoke with breathwork expert Níall Ó Murchú, who has practiced breathwork for over 23 years, is a best-selling author, and has trained thousands of instructors through his community, The Blissful Breathwork Academy.

Níall’s own experience with asthma led him to explore how breathing patterns influence symptoms, and how relearning to breathe can change the body’s response entirely.

For many people, improving asthma isn’t about forcing the breath. It starts with making breathing feel safe again.

Why Asthma and Breathing Patterns Are Closely Connected

When someone has lived with asthma for years, breathing can become a source of stress.

As Níall explains, the sensation of not being able to get enough air can create a cycle:

• Shallow, upper-chest breathing
• Faster breathing during stress
• Increased panic around the breath

This pattern makes the body feel even more restricted.

The first step is not control, it’s comfort. Learning to breathe gently into the belly allows the nervous system to settle and removes the sense of urgency around every breath. From here, people can begin to rebuild confidence in their breathing.

The Power of a Slow, Relaxed Exhale

One of the most effective tools for people with asthma is learning to focus on a soft, controlled exhale.

A longer, relaxed exhale:

• Helps reduce panic during breathlessness
• Signals safety to the nervous system
• Prevents over-breathing
• Supports better carbon dioxide balance in the body

This creates a feeling of space in the breath instead of tightness. Over time, this changes how the body responds to triggers.

Transitioning to Nasal Breathing

As breathing becomes calmer and more controlled, the next step is a gradual shift toward nasal breathing.

Nasal breathing is especially important for people with asthma because it:

• Filters airborne particles before they reach the lungs
• Warms and humidifies the airways
• Helps regulate breathing volume
• Supports nitric oxide production, which improves oxygen uptake and airway function

For asthma sufferers, cold air, dry air, and unfiltered air can all act as triggers. The nose acts as a built-in regulator and protector for the respiratory system. This is why moving from habitual mouth breathing to nasal breathing can be such a powerful shift.

Can Better Breathing Actually Improve Asthma?

According to Níall’s own experience yes.

“The cold used to trigger my asthma… and now it doesn’t exist.”

While asthma is often described as something that can only be managed, not reversed, breathing retraining can significantly change how the body responds.

For some people it means:

• Fewer symptoms
• Reduced reliance on rescue breathing patterns
• Greater tolerance to exercise and cold air
• A sense of control and calm

And for others, the improvement can be life-changing. The key is a gentle, progressive approach not forcing the breath, but learning it.

Using Mouth Tape to Support Nasal Breathing at Night

Once nasal breathing becomes more natural during the day, the next challenge is maintaining it during sleep.

This is where mouth tape can help.

Naze Tape is designed to gently support the lips in staying closed, encouraging the body to:

• Breathe through the nose throughout the night
• Maintain slower, more regulated breathing
• Reduce overnight over-breathing

For people with asthma, this means the air entering the lungs overnight is filtered, warmed, and properly humidified — creating a more stable environment for the airways.

A New Relationship With Your Breath

The biggest takeaway from our conversation with Niall was learning to breathe is not about pushing yourself, it's about becoming more relaxed, more aware and kind to your body.

By starting with gentle belly breathing, extending the exhale, and gradually transitioning to nasal breathing, people with asthma can begin to develop a positive relationship with breathing.

Your breath is something you use over 20,000 times a day and when you learn to use it well it can become one of the most powerful tools you have for supporting your respiratory health.