BREATHING EXERCISES FOR COVID-19

BREATHING EXERCISES:

Power your lungs to fight Coronavirus..

Here we have few breathing exercises that can increase your lung capacity as well as help in relaxing you during this pandemic.

How to add breathing exercises to your day-

Breathing exercises don’t have to take a lot of time out of your day. It’s really just about setting aside some time to pay attention to your breathing. Here are a few ideas to get started:

• Begin with just 5 minutes a day, and increase your time as the exercise becomes easier and more comfortable.
• Gradually increase to 10-15 minutes.
• Practice multiple times a day. 

1. Pursed lip breathing

This simple breathing technique makes you slow down your pace of breathing by having you apply deliberate effort in each breath.

You can practice this at any time. It may be especially useful during activities such as bending, lifting, or stair climbing.

Practice using this breath 4 to 5 times a day when you begin in order to correctly learn the breathing pattern.

To do it:

• Relax your neck and shoulders.
• Keeping your mouth closed, inhale slowly through your nose for 2 counts.
• Pucker or purse your lips as though you were going to whistle.
• Exhale slowly by blowing air through your pursed lips for a count of 4.

2. Diaphragmatic breathing

Belly breathing can help you use your diaphragm properly. Do belly breathing exercises when you’re feeling tensed or stressed.

Practice it for 5 to 10 minutes 3 to 4 times per day.

When you begin you may feel tired, but over time the technique should become easier and should feel more natural.

To do it:

1.     Lie on your back with your knees slightly bent and your head on a pillow.

2.     You may place a pillow under your knees for support.

3.     Place one hand on your upper chest and one hand below your rib cage (on your stomach), allowing you to feel the movement of your diaphragm.

4.     Slowly inhale through your nose, feeling your stomach pressing into your hand.

5.     Keep your other hand as still as possible.

6.     Exhale using PURSED LIP as you tighten your stomach muscles, keeping your upper hand completely still.

You can place a book on your abdomen to make the exercise more difficult. Once you learn how to do belly breathing lying down you can increase the difficulty by trying it while sitting in a chair. You can then practice the technique while performing your daily activities.

3. Alternate nostril breathing

Alternate nostril breathing, known as nadi shodhana pranaama in Sanskrit, is a breathing practice for relaxation.

It has been shown to enhance cardiovascular function and to lower heart rate.

Nadi shodhana is best practiced on an empty stomach. Avoid the practice if you’re feeling sick or congested. Keep your breath smooth and even throughout the practice.

To do this:

1.     Choose a comfortable seated position.

2.     Lift up your right hand toward your nose, pressing your first and middle fingers down toward your palm and leaving your other fingers extended.

3.     After an exhale, use your right thumb to gently close your right nostril.

4.     Inhale through your left nostril and then close your left nostril with your right pinky and ring fingers.

5.     Release your thumb and exhale out through your right nostril.

6.     Inhale through your right nostril and then close this nostril.

7.     Release your fingers to open your left nostril and exhale through this side.

8.     This is one cycle.

9.     Continue this breathing pattern for up to 3 minutes.

10. Finish your session with an exhale on the left side.

4. Thoracic Expansion Exercises:

To do this:

1.     Sit comfortably on a chair or stand upright. Relax your shoulders.

2.     Raise your arms overhead (as shown in the image) and simultaneously breathe in through your nose.

3.     Bring your hands down slowly and breathe out through pursed-lip.

4.     Repeat with raising arms sideways and then with trunk rotations (as shown).

5.     Practice for 5-10 times, twice throughout the day.

 Lung health is important, even more so with a pandemic that affects the respiratory tract. Along with maintaining hygiene and practicing social distancing, having healthy lungs will help you survive the pandemic better.

If the lungs cannot expand fully, it leads to shallow breathing and decreased lung capacity. Therefore, it is important to keep them healthy with exercises that maintain muscle strength around the rib cage and diaphragm.

 Stay safe and don’t forget to comment and share if you found it helpful.

Written By: Dr. Khadija Tapiya (PT)