Breathing Exercises for Respiratory issues

• August 30, 2022
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Belly Breathing

Diaphragmatic breathing, or breathing from your belly, helps you take in more air with less effort. Research suggests that it also calms your stress response, helping you overcome anxiety — something you may be experiencing during the COVID-19 pandemic. To practice belly breathing, try the following 2–4 times a day:

• Lie comfortably on your back or sit straight and supported on a chair.
• Place one hand on your chest, and one hand on your belly.
• Breathe in slowly through your nose. Your belly should push out, while your chest stays flat.
• Breathe in for a count of 2, and breathe out for a count of 4. This helps slow down your nervous system and gives you control over your breath.

As you get more comfortable with this breathing method, try it while you’re engaged in activities such as walking upstairs, cleaning the kitchen or watching TV. You can also practice belly breathing while meditating, doing yoga or practicing tai chi.

Stretching Exercises

Stiff joints and achy muscles can make moving difficult. Stretching exercises help you increase flexibility and improve balance and posture. As your posture improves, you naturally breathe better. Gently exhale, then start with the following:

Just Say No

Head tilts take your focus within and make you more aware of where you’re holding tension. By slowly and purposefully nodding down, then side-to-side, you relax your face, neck and shoulders. Here’s how:

• Sit comfortably with your shoulders back. Breathe in slowly and deeply.
• Lower your chin while breathing out.
• Breathe in, while slowly moving your head back to neutral.
• Nod your head from side to side, moving gently and naturally with your breath.
• Return to neutral and start again.

Do the Shoulder Roll

After you’ve finished your head tilts, try shoulder rolls. Stand with your hands dangling naturally at your sides. Breathe in and then slowly roll your shoulders forward. Relax. Breathe in again and slowly roll your shoulders back. Relax and repeat as long as it feels good.