Yoga for Hayfever
Plus other natural health techniques to help relieve seasonal allergic rhinitis
What is Hayfever?
Hay fever, or seasonal allergic rhinitis, is hugely irritating. Commonly known symptoms are familiar: frequent bouts of sneezing and itchy eyes, nose and throat. Less often mentioned are the symptoms of mild anxiety and tension, coupled with a lack of energy and low mood. This comes from the effect histamine has on the adrenal glands. Anti-histamine medicines can help relieve some symptoms but can make people feel even more whacked out. It is important to realise that these medicines treat the symptoms of the condition rather than the underlying root cause. Finding and addressing the root cause of your hayfever will enable you to reduce your dependence on medication and improve your overall health.
What Causes Hay Fever?
Theories vary, but current research is showing that hay fever is related to gut health. Without going into too much detail, certain foods and drugs (alcohol, NSAIDs, wheat, dairy, pesticides) cause the gut to become more permeable.
This leakage through the gut wall puts the immune system on high alert and it becomes overreactive to harmless substances such as pollen, dust, certain spores and moulds. People with hypermobility issues might be more at risk of gut permeability due to the lack of tone in connective tissue. Symptoms can also be made worse with a diet high in histamine foods.
Common Allergens
Trees: pine, birch, alder, cedar, hornbeam, horse chestnut, willow, poplar, plane, linden (lime blossom), olive, oak
Grasses and Weeds: most grasses particularly ryegrass and timothy, nettle, plantain, ragweed, mugwort, sorrel.
Homoeopathic tree and grass pollens are available online at Ainsworth’s Homeopathic pharmacy. IF yoFor more information see a homoeopath.
My Journey with Hay Fever
My journey with hayfever involved coming off the drugs that were prescribed to, me since I was a child, for asthma and excess mucus rhinitis. NB: If you have asthma, never attempt to come off your drugs without the help of a skilled professional.
I've suffered from hay fever and sinusitis since my early teens and bronchitis since I was an infant. In my late teens, I realised that I had to find an alternative way of managing my respiratory health. The medicine my doctor recommended (Sabutomol - a bronchodilator) was making me feel jittery and anxious.
Coupled with this, the frequency of sinusitis and wheezing episodes was increasing year by year. In the spring and summer months, I had such bad hay fever I could not go outside when the pollen count was high. Above all, I didn't feel that my health was improving.
In a search for an alternative, I enrolled in an adult education class about natural health. Through this class, I embarked on my natural health journey and began to consult a naturopath.
Natural Treatments for Hayfever
If your hayfever is quite bad, your nervous system will be under great stress as you are continually on "high alert." Deep and nourishing regular rest is important. Seeing a craniosacral therapist, homoeopath, Zero Balancing practitioner or naturopath can be a good support through the healing process. I saw all of these healthcare professionals, they all helped with a different piece of the puzzle.
Dietary Change for Hayfever Reduction
You'll need to clean up your diet in order to heal your gut. A good nutritionist can guide you, but much of the initial work is a simple case of avoiding junk food, sugar and bad fats. Another important change is to eat more vegetables and eat organic food whenever possible. This list of foods named the "dirty dozen" explains the most important foods to buy organic, as they tend to have more pesticides sprayed on them.
These clean fifteen foods you can buy non-organic versions (although organic is better). Until you clean up your diet other natural health supplements won’t be that effective. Just focus on eating more vegetables and avoiding the things that are likely to irritate your gut - gluten is the main culprit in this regard.
If you are vegetarian or vegan, try a vitamin B complex as you're likely to be low and supplementing will support your nervous system. Quercetin and Vitamin C are also good for all hayfever sufferers. However, you may need to take high doses for it to be effective and should consult a nutritionist.
To heal the gut your nutritionist will advise you to cut out milk and dairy products until symptoms show signs of improving and your tolerance improves. You may also be asked to experiment with removing high-histamine food from your diet. You'll find a comprehensive list here.
It's tricky to eliminate them all, but if you find you are eating a lot of histamine foods, (e.g. spinach, chard, tomatoes, chocolate, cheese, avocados, tuna, pickles, aged beef, cured meats, fermented foods, cashews, peanuts, walnuts) then it might be wise to cut down. Sugar is also really harmful to the gut environment and should be cut out (e.g. soft drinks, fruit juices, sugary foods). Local honey is a great alternative sweetener, however, I’ve never found it to be effective in reducing my hayfever symptoms.
Herbs for Hayfever
There are a few herbs that might be useful for hayfever, although it is very dependent on your individual case, so always good to see a herbalist (especially if you are on regular medication of any kind or have another chronic illness). Two herbs that are great for healing the gut lining are slippery elm powder and marshmallow root powder.
Take half a teaspoon of each in water morning and night. A lovely herb for soothing the nervous system is vervain, you can buy this as tea bags or loose tea (which is stronger, but quite bitter!).
Do your best to limit or avoid caffeine as it has a disruptive effect on the nervous system and adrenal glands. Most of the fluid you drink should be pure water (add some cucumber, ginger, lime or berries to liven it up a bit). Also, diluted herbal teas like spearmint, elderflower and chamomile are calming and cooling.
Homoeopathy for Hayfever
Homoeopaths would recommend starting treatment for hayfever in January to cleanse and clear the body before the season starts. These are very individualised treatments, guided by a qualified homeopath. However, you can experiment carefully with mixed remedies bought over the counter. These can be taken in response to hayfever symptoms. I’ve found the following remedies from Ainsworths, in London, UK to be helpful: “Hayfever (Itchy)” which is brilliant if you get an itchy upper palate, throat, face, eyes etc; “Hayfever (New)” good if the standard homoeopathic hayfever combination doesn’t work for you: Euphrasia is a must for itchy, watery eyes. If you are in the UK ringing Ainsworths and having a chat it is a good place to start. (No I’m not sponsored by Ainsworth’s but I do find their range much more broad than other homeopathic suppliers).
Yoga for the Nervous System
Yoga offers a huge set of tools and techniques for calming the nervous system. Particular asanas, relaxation and breath practices help us to recover from stress by strengthening the parasympathetic nervous system. Alternating back bends and forward bends has the effect of balancing the nervous system. Forward bends help to soothe adrenal glands and activate the parasympathetic nervous system.
The back bends help to maintain a sense of alertness and energy, they also help to clear the lungs. Recently, scientists have become particularly interested in how yoga can help to tone a complex nerve called the vagus nerve. This research shows how yoga, particularly the breath practices, works to help us recover from stress more quickly and easily.
What is the Vagus Nerve and How Does it Affect the Immune System
The vagus connects the brain to the whole digestive system, lungs, heart, and spleen (part of the immune system). Creating health or "tone" in the vagus is easy to do with yoga breath awareness practices and you will feel the benefits immediately.
When the vagus is more toned it becomes more efficient at switching off the flight or flight process once the danger is over. It means we recover from stressful situations more easily. This means, that once the stressful situation is over, we can switch off stress mode and get back to rest digest and repair mode. New research has found that a healthy vagus nerve is also needed to switch off the inflammatory processes of the immune system.
Inflammatory Illnesses
This is a very new finding and has great implications for many inflammation-based illnesses. These illnesses include all ailments ending in -itis such as sinusitis, bronchitis, arthritis and cystitis. Yet other conditions like peptic ulcer, asthma, Crohn's disease and chronic pain also involve chronic inflammation.
Many medical professionals are now starting to think that unchecked inflammatory processes are at the root of most chronic diseases including diabetes, obesity, Alzheimer's disease, chronic fatigue, heart disease, cancer and many others.
Yoga Nidra for Hayfever
The good news is that there is a simple way of bringing health and tone to the vagus nerve. Numerous studies have found that by slowing our breath rate to approximately 5-6 breaths a minute, we can increase the tone of the vagus nerve. This is 5-6 seconds approximately for each inhale and exhale.
This breath pattern enables us to relax more easily and control inflammation. The average breath rate is about 12 breaths a minute. In the specially created yoga nidra for hay fever sufferers, you'll be resting, working with a positive intention to embrace pollen and then guided into this breath pattern.
Buteyko and Hayfever
There is another crucial aspect of correct breathing. To foster a healthy respiratory system, we must breathe through the nose. The runny nose associated with hay fever is easily cured by switching from mouth breathing to nose breathing. Obviously, this is tough if it's blocked!
The Buteyko system of breath retraining offers a simple nose-clearing exercise. This system was designed by a Russian scientist specifically to relieve asthma and other respiratory problems.
The key is to reprogram the body-mind to breathe in less air. This has the effect of creating the correct balance of carbon dioxide and oxygen in our blood for optimum oxygenation of our tissues.
As oxygen transport is so crucial for each cell, Buteyko breathing has been found to support cardiovascular and immune health as well as improve general levels of energy and resistance to chronic disease.
Close Your Mouth!
The central tenant of Buteyko breathing is: CLOSE YOUR MOUTH! Inhale only through the nose, or at least very rarely inhale through the mouth. If you sleep on your back, have a dry mouth in the morning or snore at night, you are likely breathing through your mouth.
One person I know has eliminated her hay fever symptoms, just by learning to nose breathe. I've certainly drastically reduced my own symptoms by learning to breathe in this way. Breathing in less air helps to balance the gases in the bloodstream thus leading to a more efficient transport of oxygen from blood to body cells.
Buteyko suggests that respiratory problems (such as constriction and inflammation of the bronchial tubes; and increased mucus production) are the body's way of trying to reduce air intake.
Should I learn Buteyko?
Buteyko Breathing itself is more complex than I can or should explain here. If you have had heart problems, sleep apnea, asthma, or another serious respiratory condition it is best to go to a teacher.
There are other contra-indications below. Do not reduce your breathing if you have any of the conditions listed below. Consult a Buteyko teacher.
Contraindications – Please read carefully before commencing reduced breathing and the breathing exercises belowArterial aneurysm; Hemorrhagic stroke; Thrombosis; Current cancer treatment; Recent heart attack within 12 weeks; Brain tumour; Uncontrolled hypertension; History of serious cardiac rhythm disorder (unless pacemaker fitted); Severe renal failure (includes dialysis); Uncontrolled hyperthyroidism; Sickle cell disease; Acute schizophrenia; Chronic Obstructive; Pulmonary Disease; (COPD) with cor pulmonale; Pregnancy (first trimester).
Don't practice any of the breathing exercises if you have any of the above conditions.
If you do not have any of these complications and your hay fever is not severe, you might find that you don’t have to learn the whole method. Below are two breathing exercises and one acupressure exercise that hay fever sufferers may find useful.
1. Breath Exercise - Clearing the Nose
This exercise will unblock the nose in as little as five minutes. You need to breathe through the nose to practice reduced breathing, so this exercise is a must if your nose is blocked. Do it before you settle down for the Yoga Nidra. Remember, if you are not breathing in through your nose, it is likely that you are overbreathing. This will exacerbate your hay fever symptoms.
DirectionsSit up straight in a chair
Normalise and calm your breathing – small breath in and small breath out – through the nose as much as possible, but if not then through the corner of your mouth take little sips of air.
After a small breath out, pinch your nose and hold your breath. Keep your mouth closed.Gently nod your head or sway your body until you feel you cannot hold your breath any more.
When you choose to breathe in let go of your nose and breathe in through it gently in and out, with your mouth closed.
Avoid taking a deep breath when you breathe in. Calm your breathing as soon as possible by focussing on relaxing.
Repeat the steps until you can breathe through your nose fully.
2. Breath Exercise to do if you have hay fever or allergic rhinitis
Directions
Sit up straight in a chair
Breathe out
Hold your breath for 5 seconds (it's best to use a clock)
Inhale through your nose as gently as you can
Exhale through your nose and hold your breath for 10 seconds
Inhale gently through your nose
Exhale for a round of 15 seconds
Inhale through your nose and start breathing as shallowly as you can for 5 minutes
3. Acupressure - The Nose Exercise
From Traditional Chinese Medicine (TCM) comes this wonderful exercise for allergies, runny noses and blocked sinuses. These are spots which open up into the meridians that supply the nose and surrounding areas with energy or chi. By pressing these points we encourage a continual flow of energy through the nasal and sinus passages.
The exercise can be done several times throughout the day, as many times as necessary to help correct sinus or nasal problems.
Image from Doctor Chang, The Complete System of Self Healing Internal Exercises
Directions
Using the tip of the index or second fingers of each hand, press down with heavy pressure on the three points as described below
Begin at the base of the nose and press these points for about ten seconds. Then rub these points briefly
Next press the points midway up on either side of the nose for about ten seconds. Then rub briefly
Press the point midway between the eyebrows with both fingers. Then rub briefly
Repeat this progression three times, always beginning with the lower point and ending with pressing the point between the eyebrows
Rub in a continual flowing motions starting at the lowest point, passing thought the second and third points, then continuing up through the middle of the forehead.
Repeat this movement for a total of three times.
Throughout the exercise the pressure exerted should be penetrating and deep. Often when just beginning, the points will be sensitive and painful. This is an indication of weakness or blockages within the meridian. Continue to perform this exercise daily and the pain will disappear in time. You may notice that you acquire fewer colds, allergies and sinus conditions.
Do let me know in the comment section if you have any other hayfever tips. There is a newer article about the yoga therapy approach to hayfever and inflammatory illness here.
Sources and Recommended Reading
Chang, Dr. Stephen, The Complete System of Self Healing Internal Exercises (Tao Publishing, San Francisco, CA; 1986)
McKown, Patrick, Asthma Free Naturally (Asthma Care, Ireland; 2010)
Stalmatski, Alexander, Freedom from Asthma, The natural way to relieve asthma permanently (Kyle Cathy, London; 2002