Illness comes with all sort of unpleasant symptoms, from stuffy nose to nausea.
Still, few symptoms are as frightening as struggling to breathe. There’s something intensely primal about the panic you feel when you can’t get the air you need.
That’s part of the reason that COPD, or chronic obstructive pulmonary disease, is such a terrifying illness. COPD, or chronic obstructive pulmonary disease, affects our ability to breathe effectively and the symptoms can be incredibly frightening.
Unfortunately, COPD — much like fibromyalgia — is one of those illnesses that we don’t talk about nearly as much as we need to.
In fact, lots of people don’t even realize they have COPD at first, and many may not learn about simple, non-medicinal techniques for self-treating mild COPD symptoms.
Fortunately, there are a lot of online resources available to people who suspect they have early COPD, like the COPD Foundation.
There are also lots of simple exercises that can temporarily ease shortness of breath; scroll through the gallery below to learn more.
What Is COPD?
COPD, or chronic obstructive pulmonary disease, is a treatable, but not curable, condition that causes people to have trouble taking air into their lungs.
The Mayo Clinic defines the condition as, "a chronic inflammatory lung disease that causes obstructed airflow from the lungs. Symptoms include breathing difficulty, cough, mucus (sputum) production and wheezing."
It's most often a by-product of another chronic lung disease, and in many cases, it's associated with emphysema and chronic bronchitis.
COPD is linked to tobacco inhalation, workplace inhalation of chemicals and dust, inhalation of fuel fumes, and, in a small percentage of cases, a genetic condition called alpha-1-antitrypsin deficiency.
Breathing Tip #1: Alternate Side Breathing
Alternate side breathing, or alternate nostril breathing, is a technique that dates back centuries, and has a long history associated with the practice of yoga.
Alternate side breathing forces you to breathe in through just one nostril, which naturally slows breathing. This can help to create calm and alleviate panicky feelings that lead to gasping for air, as well as strengthen your breathing muscles over time for better overall respiration, according to RT Magazine.
To perform this technique, hold your thumb and forefinger in a pincer over either side of the nose, then hold your left nostril shut and inhale through the right.
Hold your breath for a moment, then switch to hold the right nostril closed, and exhale through the left.
Take your next breath in through your left nostril, and repeat the process for the other side.
Breathing Tip #2: Try Singing Through It
Singing is an activity that inherently requires a lot of breath, which means that it can be difficult at first for people with COPD.
But singing is also a great way to practice deep diaphragmatic breathing while doing something that already feels natural, and is a lot of fun to boot!
Singing forces you to take deep breaths and exhale completely, while working your diaphragm, so making a few bars of your favorite tune a part of your morning routine might help improve your symptoms over time, and boost your mood in the moment!
Breathing Tip #3: Purse Your Lips
Pursed lip breathing is another powerful respiration technique that can help your breath come more easily.
This technique is particularly helpful for people with emphysema, who might experience airway collapse when they exhale in a big gust through a wide-open mouth.
Instead, WebMD suggest inhaling through the nose two seconds, and exhaling by blowing out through pursed lips for four seconds, in order to maintain pressure in the airways and alleviate shortness of breath.
Breathing Tip #4: Cough The Right Way
Coughing is an in-born reflex that we all have, so it probably sound a bit funny to talk about a coughing "technique."
Well, just like breathing, there are strategies you can follow with coughing to help make the cough more productive and effective, especially when it comes to COPD, which often causes mucus build-up in the lungs and airways from the frequent irritation caused by the disease.
The urge to hack uncontrollably can be intense, but your coughs will be more productive and alleviating, and less exhausting, if you follow the steps to cough "right."
For your most efficient cough, follow these 3 steps:
- Sit up straight.
- Inhale deeply through your nose.
- Perform two quick sharp coughs, without inhaling between them.
This technique helps to clear sputum efficiently without wearing you out.
Breathing Tip #5: Get Your Beauty Sleep
Having a chronic illness like COPD is incredibly exhausting, which is why it's important to catch a few zzzs whenever you can.
Going to bed early and taking naps whenever you need them can help give your body, especially your lungs, the energy they need to perform efficiently for you when you're awake.
Sleeping can also give your body some much-needed relief from the exertion of coughing and struggling to breath, so make sure you consult your doctor if you feel like your symptoms are preventing you from getting the rest you need.
Breathing Tip #6: Tense And Release
One major by-product of COPD is anxiety, a stress reaction to the body's panicked feeling that not enough air is coming in.
Panic and anxiety can cause the muscles to clench tightly and breathing and heart rate to accelerate, all of which can leave you feeling more breathless than before.
The tense-and-release technique can help relax your muscles, and soften your body into deeper and more refreshing breaths.
To complete this technique, lie flat on a comfortable surface and tighten all of the muscles in your body as tightly as you can before releasing them slowly, moving from your toes up to feel a wave of relaxation roll over your body.
Breathing Tip #7: Know When To Seek Help
All of these tips and tricks are good strategies to have in place if you're experiencing mild COPD symptoms, and know your own triggers well enough to determine that you're not in any immediate danger.
It's just as important to know when it's time to call a doctor. Symptoms to watch out for include hyperventilating, swooning or fainting, blueish tinge on the nail and lips, and gurgling sounds or pain in the lungs.
If you have any concern at all that your symptoms might qualify as an emergency, call 911 immediately.
If you or someone you know has symptoms related to COPD, make sure to SHARE this list of simple techniques for breathing easier!
