2 basic breathing exercises to improve lung health

 Exercising and deep breathing techniques are proven therapies that can help strengthen the lungs  and restore oxygen flow. 

Benefits of breathing exercises :

      • Deep breathing can help restore diaphragm function and increase lung capacity. The goal is to build up the ability to breathe deeply during any activity, not just while at rest. 

 Deep breathing exercises can also lessen feelings of anxiety and stress, which are common for someone who experienced severe symptoms or was admitted to a hospital. Sleep quality may also improve with these breathing exercises . Anyone can benefit from deep breathing techniques, but they play an especially important role in the COVID-19 recovery process. The exercises can be started at home during self-isolation and easily incorporated into your daily routine.

Breathing exercises / techniques: 

 1. Diaphragmatic breathing:

   Diaphragmatic breathing is a type of breathing exercise that helps strengthen your diaphragm, an important muscle that helps you breathe as it represents 80% of breathing. This breathing exercise is also sometimes called

 ( belly breathing or abdominal breathing).

     

      

 

During diaphragmatic breathing, a person consciously engages their diaphragm in order to take deeper breaths. A person will notice their stomach rising and falling. They will also feel an expanding or stretching sensation in the stomach, rather than solely in their chest and shoulders.

Benefits:

    • strengthening the diaphragm

• improving stability in the core muscles
• slowing the breathing rate
• lowering heart rate and blood pressure
• reducing oxygen demand
• promoting relaxation

• Helps in conditions with COPD asthma, stress and anxiety. 

Instructions:

There are various forms of diaphragmatic breathing. Basic diaphragmatic breathing is the simplest form. To perform basic diaphragmatic breathing, follow the instructions below:

• Lie down on a flat surface with a pillow under the head and pillows beneath the knees. Pillows will help keep the body in a comfortable position.
• Place one hand on the middle of the upper chest.
• Place the other hand on the stomach, just beneath the rib cage but above the diaphragm.
• To inhale, slowly breathe in through the nose, drawing the breath down toward the stomach. The stomach should push upward against the hand, while the chest remains still.
• To exhale, tighten the abdominal muscles and let the stomach fall downward while exhaling through pursed lips. Again, the chest should remain still.

At first, practice this exercise 5-10 minutes about 3-4 times per day. Gradually increase the amount of time you spend doing this exercise, and perhaps even increase the effort of the exercise by placing a book on your abdomen.

Pursed lip breathing:

         Pursed lip breathing is one of the simplest ways to control shortness of breath. It provides a quick and easy way to slow your pace of breathing, making each breath more effective.

        To practice pursed lip breathing, breathe in slowly through your nose for two counts, keeping your mouth closed. Take a normal breath. Pucker or "purse" your lips as if you were going to whistle and breathe out.

Benefits:

    1. Improves ventilation

   2. Releases trapped air in the lungs 

   3. Keeps the airways open longer and decreases the work of breathing

    4. Prolongs exhalation to slow the breathing rate 

     5. Improves breathing patterns by moving old air out of the lungs and allowing for new air to enter the lung

     6. Relieves shortness of breath 

      7. Causes general relaxation

Instructions:

Practice this technique 4-5 times a day at first so you can get the correct breathing pattern.

      

• Relax your neck and shoulder muscles.
• Breathe in (inhale) slowly through your nose for two counts, keeping your mouth closed. Don't take a deep breath; a normal breath will do. It may help to count to yourself: inhale, one, two.
• Pucker or "purse" your lips as if you were going to whistle or gently flicker the flame of a candle.
• Breathe out (exhale) slowly and gently through your pursed lips while counting to four. It may help to count to yourself: exhale, one, two, three, four.