Cold Plunges for Asthma: Strengthening Lung Function and Reducing Symptoms

Asthma is a severe lung condition that causes inflammation and narrowing of the airways, leading to shortness of breath, chest tightness, wheezing, and coughing. Despite the numerous standard treatment options available, some people opt for alternative therapies like cold plunging. But can cold plunges help alleviate asthma symptoms and improve lung function?

According to a study published in the North American Journal of Medical Sciences, your lung function can improve significantly once you immerse yourself in cold water. The breathlessness you experience upon exposure to cold water can boost your lung function. Further, holding and slowly releasing your breath whenever you dip in cold water can help enhance your lung function. Let’s learn more about cold plunges and asthma.

What’s the Impact of Cold Plunges on Asthma?

Cold plunges have in the past been linked with athletic recovery. However, their circulatory and anti-inflammatory benefits can offer potential benefits for asthma patients. But first, what happens during an asthma attack? The muscle wall contracts while the lining of the airways becomes inflamed and swollen.

Due to these changes, the airways narrow, while increased discharge from the mucus membrane puts the smaller airways at risk of blocking. As a result, airflow obstruction occurs, leading to a significant rise in the effort required to transport air in and out of the lungs, causing breathlessness and wheezing. So, how does cold plunging help alleviate the symptoms? 

·       Reduces Airflow Inflammation

One of the symptoms of asthma is severe inflammation of the airways. Cold plunging can help lower inflammation, ease breathing, and reduce the severity and frequency of asthma attacks. Cold water constricts blood vessels, limiting the inflammatory response and helping manage asthma-related symptoms. 

·       Enhanced Respiratory Function

Cold exposure stimulates the vagus nerve, critical in controlling the bronchial muscles. Due to tension in the surrounding muscles, stimulation of the vagus nerve can cause bronchoconstriction or the narrowing of the airways in the lungs. While this may sound counterproductive for asthma patients, repeated and regulated exposure can improve the body’s resilience and overall respiratory function. 

·       Reducing Stress

Stress can trigger asthma attacks. Cold water exposure has been found to Enhance mental well-being by supporting the discharge of endorphins and reducing cortisol levels. Alleviating stress in asthma patients helps minimize the possibility of stress-induced asthma attacks.

How to Safely Implement Cold Plunges for Asthma

The potential impact of the best cold plunge on asthma is encouraging, but it's important to approach them cautiously. Here are tips to help you safely incorporate cold plunging into your asthma management routine. 

·       Focus on Breathing

Learn how to breathe deeply and in a controlled manner during cold plunging. Mastering the art of breathing will help you manage the initial cold-water shock and improve its calming impact on the respiratory system. Here are breathing techniques you should use to improve your asthma while cold plunging. 

Diaphragmatic Breathing

Diaphragmatic breathing is also known as belly, pranayama, or yoga breathing. Mastering the art of breathing more deeply helps prevent hyperventilation, or rapid breathing, which can leave you breathless in the event of an asthmatic attack. Diaphragmatic breathing transfers the inhalation and exhalation from the chest to the belly.

When you breathe in more deeply, you push the air into the large muscle below the lungs, which facilitates inhalation and exhalation, also known as the diaphragm. The belly should rise during inhalation and exhalation. You can practice diaphragmatic breathing as you sit comfortably during your cold plunging session.

Put one hand on your chest and the other on the belly. Watch the hand in the chest during inhalation and exhalation to ensure it doesn’t move as the hand on the belly rises and drops.

Papworth Method

The Papworth method combines relaxation exercises with deep-belly breathing. Your physical therapist can help you practice different relaxation and breathing exercises that you can incorporate into your daily asthma management routine. Over time, the Papworth method can help you regulate your breathing in various situations, especially during cold plunging or when experiencing an asthma attack.

While breathing exercises can improve your condition, you should use them with your conventional asthma medication. Consult your doctor before incorporating cold plunging or breathing exercises into your regimen. 

Pursed-lip breathing

Inhaling through the nose and exhaling through pursed lips can pump more oxygen into the lungs. This form of breathing is ideal when you experience shortness of breath as it slows down your breathing fast. Further, it helps you calm down and regulate your breathing. Practice pursed-lip breathing by inhaling deeply for two seconds and exhaling through your nose while keeping your mouth closed. Pucker or purse your lips and exhale slowly for four seconds. Ensure you exhale all the air from your lungs. 

·       Monitor Your Body

Listen to how your body responds during your cold plunging session. If you experience discomfort or adverse effects, consider leaving the cold plunge immediately and seek your doctor’s advice. 

·       Complement with Other Treatments

Remember, cold water exposure shouldn’t replace conventional asthma treatments. Continue with your prescribed medications and adhere to your asthma management plan. 

·       Consult Your Doctor

Don’t start cold plunging before discussing it with your healthcare provider. They will help you understand whether or not it is ideal and safe for your condition. 

·       Monitor the Water Temperature and Cold Plunge Gradually

Ensure the water temperature is between 10-15°C. Avoid extremely cold temperatures, as they can be dangerous for asthma patients. Start with short cold plunging durations and increase them gradually as your bid gets accustomed to the process. 

Anecdotal Evidence and Case Studies About the Impact of Cold Plunges on Asthma

Scientific studies investigating cold plunges for asthma are limited. However, unscientific evidence from asthma patients reveals potential benefits. Some individuals report reduced dependence on inhalers, improved breathing, and fewer asthma attacks after including cold plunging into their asthma management routine. 

Alternative Ways to Have Healthy Lungs

The lungs are the focal point of your respiratory system. Every day, humans take approximately 23,000 breaths, with the lungs filtering waste and transporting oxygen into the bloodstream and all the cells in the body. If you have asthma, this essential oxygen flow can be more difficult. Apart from cold plunging to reduce asthma symptoms, you can take the following steps to improve your lung health and function. 

·       Exercise Regularly

Physical activity pushes your lungs and heart harder to move additional oxygen to your muscles. Regular exercise strengthens your lungs and heart while your body can efficiently transport oxygen into the bloodstream and the working muscles. 

·       Practice Deep Breathing

Various ways of breathing deeply can improve lung function and help control stressful situations. Breathing exercises can improve lung endurance and strength, increasing inspiratory muscle function and the air you inhale and exhale voluntarily. 

·       Consume a Healthy Diet and Hydrate Accordingly

Food is fuel for your body, and the lungs help convert food into energy through metabolism. Remember, no food can supply every nutrient your body requires, so you need a balanced diet. Drinking water Helps thin the mucus lining of your lungs and airways, helping you breathe easily. When dehydrated, the mucus often thickens and becomes sticky, slowing respiration and increasing vulnerability to illness or worsening conditions such as asthma. 

·       Maintain Proper Hygiene

Wash your hands thoroughly with soap and running water will help you avoid infections. Use sanitizer when you cannot access running water and soap. 

Finally

Cold plunging has stress-reducing and anti-inflammatory properties, which can help asthma patients strengthen their lungs and manage their symptoms. While unscientific evidence on the effectiveness of cold plunges for asthma is promising, more research is required to help patients establish safe cold water exposure practices.