Being an asthmatic can be no easy feat, let alone reaching a stage of this illness where you must decide to undergo a complete body overhaul, but when you do – it can change your asthma forever. 

As an asthmatic it is crucial to have a balanced mind, body and spirit. Unfortunately, in order to become a Healthy Asthmatic you need to become a master of your own health. With this comes consistency, motivation and an overall comprehensive plan to become a better you; trust us, the results can be life changing. How can you do this? You can begin through training your physical body, mind and emotions. At tac. This is how we conquer being a healthy asthmatic;  

1. How to get your physical body ready in order to become a Healthy Asthmatic


Whether that be stretching or high intensity training, at tac. we believe that exercise is a main component to maintain a healthy lifestyle. There are some exercises that may help to reduce or possibly prevent asthma symptoms from being triggered, even strengthening your lungs at the same time… according to healthline magazine, “Specifically, these activities minimize symptoms because they: 

  • “Increase endurance. Over time, working out can help your airways build up tolerance to exercise. This makes it easier for your lungs to perform activities that usually make you winded, like walking up stairs.”
  • “Reduce inflammation. Though asthma inflames the airways, regular exercise can actually decrease inflammation. It works by reducing inflammatory proteins, which improves how your airways respond to exercise.”
  • ”Improve lung capacity. The more you work out, the more your lungs get used to consuming oxygen. This decreases how hard your body must work to breathe on a daily basis.”
  • “Strengthen muscles. When your muscles are strong, the body functions more efficiently during everyday activities.”
  • “Improve cardiovascular fitness. Exercise improves the overall conditioning of the heart, improving blood flow and the delivery of oxygen.”

Medically reviewed by Marc Meth, MD, FACAAI, FAAAI — Written by Kristen Nunez on January 28, 2020. 


Organic produce

It is scientifically proven that what you consume is what you internally become. According to Healthline.com blog “Eating fresh, nutritious foods may improve your overall health as well as your asthma symptoms.”  Feeding your body what it needs to thrive is a main component in becoming the best and healthiest version of yourself – and eventually a Healthy Asthmatic.

According to the Vitamin D Council, getting enough vitamin D may help reduce the number of asthma attacks in children ages 6 to 15. Overall it is always a good idea to keep a clean diet, consisting of whole foods, fruits and vegetables to keep you in prime health conditions.  

Sources of vitamin D include:

  • Oily fish – such as salmon, sardines, herring and mackerel.
  • Milk and fortified milk 
  • Fortified orange juice
  • Eggs and egg yokes 
  • Red meats – such as liver. 
  • Fortified foods – such as some fat spreads and breakfast cereals.

Some foods to avoid that could possibly cause a flare up, include; 

  • Sulfates 
  • Foods that cause gas ( e.g. beans, cabbage etc)
  • Artificial ingredients 
  • Processed sugars
  • Processed ‘fast foods’
  • ‘Canned’ foods that contain ample preservatives


Breathing technique – ‘4 hold’

This breathing technique is our go-to at tac. It calms the mind, spirit and eventually when mastered.. your breath. 

*Breathe in for 4 seconds, hold for 4 seconds and release the breath for 4 seconds* then repeat. 

This technique will immediately slow your heart rate and allow you to calm down, avoiding unnecessary panicking or hypoventilating. In aiding to find your heart rhythm, try this technique whilst exercising. This will let your mind focus on the breathing task at hand, rather than the difficult exercise you might be trying to complete. Whether that be running, stretching, dancing, and or performing yoga & pilates – use the ‘4 hold’  to master your actions, breathe and be a more mindful you. 

*In the event of an asthma attack please use your reffered medication before trying this technique. The ‘4 hold’ is recommended to calm your state of mind, it is NOT a technique to relieve your asthma and or symptoms. Please contact a health professional, if in distress*


Eastern Chinese medicine – Acupuncture & Herbs

Written statement by tac. founder, Valentine:

 “In the beginning of my comprehensive wellness plan in becoming a Healthy Asthmatic, Chinese herbal medicine was at the core of my healing journey. 12 months ago in 2020, after being admitted into hospital once again after suffering from another Asthmatic attack, l had had enough. My overall health was depleted, l was constantly exhausted, always getting ‘sick’ with bronchitis, facing daily side effects from regularly 2x twice a day taking my steroid medication and after over a decade of learning & staying away from triggers, l still had severe asthma.” Read more below.

 Click the link here to read the full statement made by tac founder Valentine. 


2. How to train your mind into a state of a ‘balanced being’ in order to become a healthy asthmatic. 


To begin: you need to balance your memories. What does this mean? Simply, for every memory, event or situation mentally list 5 positive lessons and 5 negative. That way each positive can balance out the negative, and so. 

 For example; when suffering from an at-home asthma attack: having to call the ambulance, pumping in every medication in order to feel relief, rushing to call your mum, partner, or grab the phone, feeling your throat tighten, shortness of breath.. you know the drill, It sucks! We get it. I am sure we all can think of the negatives of this situation, being: extremely stressful, life threatening, worrying, traumatising, the point of not being able to breathe.. The list of negatives can go on. But how about listing the positives? Let’s think: You may have been changed to a new medication after this attack? You may have learnt a new trigger, in order to steer away from? You may have been given a new specialist doctor at a hospital in order to help keep track of these attacks? And the most important positive to this situation: In light of the drama, right at the beginning there was an action plan, medication on hand in the cupboard (let’s please hope so) and eventually medical professionals or family members around you to keep you safe, at your aid. Call us crazy, but see! There were some positives.. 

Once we begin focusing on balancing our memories, the situations we’re in and what was a situation of extreme stress. We then can balance our emotions. For the next time our body flares and we’re forced into action, we know our plan, we know who to call and we know that the treatment we shall receive in the end will (hopefully) make us better. And at the end of those times, the anxiety and stress we hold in our minds at the end of the day is only affecting YOU, not your asthma; (and in most cases can sometimes heighten the possibility of another attack). So it’s crucial moving forward, in every next step of your life as a Healthy Asthmatic that you balance these moments. It may provide a hugely new perspective to your life – not only in the light of your illness, but with friends, family, at work or in a public environment; where most of what humans tend to worry about, is unfortunately never what they think they cannot control and yet we hold the most power in our own minds. The key to being a healthy asthmatic is being a master of balance, starting in your mind. 


When you are in a situation involving high emotional stress (or simply having an emotional reaction to something) begin with centering yourself… plant both feet on the ground and try out some of our breathing techniques. Reflect back at the situation that has just occurred and keep in mind our favorite quote here at tac.  “If it wont bother you in 5 years dont let it bother you for 5 minutes”. It is important to reflect properly on why you have had an emotional reaction and find the root cause. Learning more about yourself and why this is happening can help you deal with it in a more productive way in the future.