Roger Groos March 19, 2021

Covid-19 recovery breathing techniques

The Covid-19 coronavirus attacks the respiratory system, for some people leaving breathing difficulties long after the acute stage of the virus has passed. There is much research available online about the benefits of breathing exercises as a step towards recovery from Long-Covid.  “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,” notes Peiting Lien, a physical therapist at John Hopkins Medicine.

“Deep breathing restores lung function by using the diaphragm. Breathing through the nose strengthens the diaphragm and encourages the nervous system to relax and restore itself. 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.”

Before you start practising breathing exercises there is precautionary advice:

Don’t begin exercise, and seek medical help, if:

  • You have a fever
  • You have any shortness of breath or difficulty breathing while resting
  • You have any chest pain or palpitations (“fluttering” of the heart in the chest)
  • You have new swelling in your legs

 

STOP exercise immediately if you develop any of the following symptoms and if they don’t stop with rest, you should seek medical help:

  • Dizziness
  • Shortness of breath more than normal
  • Chest pain
  • Cool, clammy skin
  • Excessive fatigue
  • Irregular heartbeat
  • Any symptoms you consider an emergency

 

John Hopkins Medicine advises that when recovering from a respiratory illness like Covid-19, it’s important not to rush recovery. The follow deep breathing exercise is broken up into phases to take into account individual ability. Start with Phase 1, and only increase repetitions or move to the next phase when you can complete the exercise without feeling too out of breath.

Phase 1: Deep Breathing While On Your Back

  1. Lie on your back and bend your knees so that the bottom of your feet are resting on the bed.
  2. Place your hands on top of your tummy region or wrap them around the sides of your abdomen.
  3. Close your lips and place your tongue on the roof of your mouth.
  4. Breathe in through the nose and pull air down into your abdomen where your hands are. Try to spread your fingers apart with your breath.
  5. Slowly exhale your breath through the nose.
  6. Repeat deep breaths for one minute.

 

Phase 2: Deep Breathing While on Your Front

  1. Lie on your front and rest your head on your hands to allow room to breathe.
  2. Close your lips and place your tongue on the roof of your mouth.
  3. Breathe in through your nose and pull air down into your abdomen. Try to focus on your abdomen pushing into the mattress as you breathe.
  4. Slowly exhale your breath through your nose.
  5. Repeat deep breaths for one minute.

 

Phase 3: Deep Breathing While Sitting

  1. Sit upright on the edge of a bed or in a sturdy chair.
  2. Place your hands around the sides of your abdomen.
  3. Close lips and place your tongue on the roof of your mouth.
  4. Breathe in through your nose and pull air down into your abdomen where your hands are. Try to spread your fingers apart with your breath.
  5. Slowly exhale your breath through your nose.
  6. Repeat deep breaths for one minute.

 

Phase 4: Deep Breathing While Standing

  1. Stand upright and place your hands around the sides of your abdomen.
  2. Close your lips and place your tongue on the roof of your mouth.
  3. Breathe in through your nose and pull air down into your abdomen where your hands are. Try to spread your fingers apart with your breath.
  4. Slowly exhale your breath* through your nose.
  5. Repeat deep breaths for one minute.

*You may practice humming exhalation here if desired.

Yawn to a Smile

This exercise incorporates motion with deep breathing, which helps increase coordination and build strength in the arms and shoulders. It also opens up the muscles in your chest to give the diaphragm space to expand.

  1. Sit upright on the edge of your bed or in a sturdy chair.
  2. Take a deep breath and reach arms upwards  and outwards as you create a big stretching yawn.
  3. Bring your arms down and finish by smiling for three seconds.
  4. Repeat for one minute.

 

Humming

Humming while exhaling helps increase nitric oxide production in the body. Nitric oxide helps with neural plasticity (building and repair of the nervous system) and it dilates blood vessels, enabling more oxygen to be delivered throughout the body. Humming is also calming and soothing, it reduces stress and it can help the patient remain in restoration mode.

  1. Sit upright on the edge of your bed or in a sturdy chair.
  2. Place your hands around the sides of your abdomen.
  3. With your lips closed and your tongue on the roof of your mouth, breathe in through your nose and pull air down into your abdomen where your hands are. Try to spread your fingers apart with your breath.
  4. Once your lungs are full, keep your lips closed and exhale while humming, making the “hmmmmmm” sound. Notice how your hands lower back down.
  5. Again, inhale through your nose, then exhale through your nose while humming.
  6. Repeat for one minute.

More information plus a video link to exercises demonstrating breathing techniques can be found at: https://www.hopkinsmedicine.org/health/conditions-and-diseases/coronavirus/coronavirus-recovery-breathing-exercises