The novel coronavirus which causes COVID-19 impacts the lungs and respiratory system, sometimes resulting in severe damage leading to pneumonia and even Acute Respiratory Distress Syndrome in severe cases.
Recovering lung function is possible but can require therapy and exercises for months after the infection is treated.
“Working toward recovery starts simple: with a focus on breathing,” says Johns Hopkins physical therapist Peiting Lien. She suggests a series of breathing exercises to aid in recovery for those who had COVID-19 or another serious illness. Here is a lowdown:
Breathing Exercises
Deep breathing exercises can help lessen feelings of anxiety and stress, commonly seen in patients with severe symptoms or had to be hospitalized. Breathing exercises can also help improve sleep quality and play a very important role in COVID-19 recovery process.
“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 Lien.
Precautions
However, in case you have the following, contact your doctor before beginning the exercises:
- Fever
- Shortness of breath or difficulty in breathing while resting
- Chest pain or palpitations
- New swelling in your legs
STOP exercise immediately if you develop any of the following symptoms:
- Dizziness
- Shortness of breath more than normal
- Chest pain
- Cool, clammy skin
- Excessive fatigue
- Irregular heartbeat
- Any symptoms you consider an emergency
Deep Breathing Exercises: Different Phases
Phase 1: Deep Breathing While On Your Back
- Lie on your back and bend your knees so that the bottom of your feet are resting on the bed.
- Place your hands on top of your stomach or wrap them around the sides of your stomach.
- Close your lips and place your tongue on the roof of your mouth.
- Breathe in through the nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.
- Slowly exhale your breath through the nose.
- Repeat deep breaths for one minute.
Phase 2: Deep Breathing While on Your Stomach
- Lie on your stomach and rest your head on your hands to allow room to breathe.
- Close your lips and place your tongue on the roof of your mouth.
- Breathe in through your nose and pull air down into your stomach. Try to focus on your stomach pushing into the mattress as you breathe.
- Slowly exhale your breath through your nose.
- Repeat deep breaths for one minute.
Phase 3: Deep Breathing While Sitting
- Sit upright on the edge of a bed or in a sturdy chair.
- Place your hands around the sides of your stomach.
- Close lips and place your tongue on the roof of your mouth.
- Breathe in through your nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.
- Slowly exhale your breath through your nose.
- Repeat deep breaths for one minute.
Phase 4: Deep Breathing While Standing
- Stand upright and place your hands around the sides of your stomach.
- Close your lips and place your tongue on the roof of your mouth.
- Breathe in through your nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.
- Slowly exhale your breath* through your nose.
- Repeat deep breaths for one minute.
*You may practice humming exhalation here if desired.
Exercises To Facilitate Movement
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.
- Sit upright on the edge of your bed or in a sturdy chair.
- Reach arms overhead and create a big stretching yawn.
- Bring your arms down and finish by smiling for three seconds.
- Repeat for one minute.
Humming
Calming and soothing and effective in reducing stress, 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.
- Place your hands around the sides of your stomach.
- With your lips closed and your tongue on the roof of your mouth, breathe in through your nose and pull air down into your stomach where your hands are. Try to spread your fingers apart with your breath.
- Once your lungs are full, keep your lips closed and exhale while humming, making the “hmmmmmm” sound. Notice how your hands lower back down.
- Again, inhale through your nose, then exhale through your nose while humming.
- Repeat for one minute.
(Expert advice and pictures used in the report courtesy Johns Hopkins University)