Feeling like you can't breathe well can be a worrying feeling, as well as a source of stress. To breathe better you can practice some exercises that can induce a state of calm and encourage a deeper and more natural breath; you can also make changes to your lifestyle. If you suffer from shortness of breath (wheezing), try settling into another position to try and breathe better. However, you should consult your doctor if you often have difficulty breathing or if you suffer from anxiety or panic attacks.
Steps
Method 1 of 4: Practice Some Breathing Exercises
Step 1. Practice abdominal breathing to take deep breaths
Lie down in a comfortable position, then place one hand on top of your chest and the other on your abdomen. Inhale slowly through the nose, directing the air towards the abdomen and feeling it swell under the hand; then slowly exhale, pursing your lips. Repeat this technique for 5-10 minutes.
- During this exercise, only the hand placed on the abdomen should be raised, while the one on the chest should remain stationary.
- To improve your breathing, repeat this exercise 2-3 times a day.
- As you get used to doing it, you can try doing it while sitting and eventually standing.
Step 2. Practice rhythmic breathing to calm yourself
To slow your breath, concentrate, mentally counting to 5 as you inhale, hold the air for another 5 times, then exhale again counting slowly to 5. Repeat the exercise 5 times to return the breath to its natural rhythm.
You can vary the number of breaths, for example by counting to 3, if you prefer. Proceed in the way that suits you best
Step 3. Use alternate nostril breathing to manage stress
Place a finger on one nostril to close it, then slowly inhale through the open nostril until the lungs are full. Hold your breath for a second, then close your nostril and slowly exhale through the other. Inhale from the latter, close it and exhale from the first nostril.
Keep alternating your nostrils for 3-5 minutes to restore natural breathing
Step 4. Practice the 4-7-8 method to relax
Sit with your back straight and place your tongue behind your teeth; exhale through your mouth without moving your tongue and empty your lungs completely. Close your mouth and inhale through your nose for a mental count to 4, then hold your breath for 7 times and finally exhale with a hiss for a count of 8.
Repeat this technique 4 times to help you feel calm and relaxed
Step 5. Inhale slowly and as you exhale use the humming technique to slow your breath
Inhale slowly through your nose until your lungs are completely full, then make the "hummm" sound as you exhale through your mouth, continuing until your lungs are completely empty. This way you can slow down your breathing and relax.
- Repeat this exercise several times for it to be effective.
- If you prefer, say the mantra "Om" as you exhale.
Method 2 of 4: Making Changes to Your Lifestyle
Step 1. Maintain good posture so that it is easier to breathe
Poor posture compresses the lungs and airways, making breathing more difficult. Improve your posture by stretching your spine both when sitting and standing, rolling your shoulders back and pushing your chin up - it will help you breathe better.
Look in the mirror to check your posture. Practice sitting or standing with your back straight until it feels natural to you
Step 2. Use a support if you have difficulty breathing while sleeping
You may have trouble breathing while lying down, especially at night; if so, use some regular or wedge pillows to lift your upper body. This will release the pressure from the lung area and allow you to breathe better during sleep.
You could also try putting a folded blanket under the pillow
Step 3. Limit exposure to air pollutants and irritants
Air pollution can affect the lungs and airways, making breathing more difficult. It is not always possible to avoid this, but exposure to the most common air pollutants can be reduced in these ways:
- Avoiding spending time outside the home in the vicinity of these agents;
- Keeping away from allergens;
- Not using perfumes or cologne;
- Stopping using room fragrances;
- Choosing odorless personal care products and cleaners;
- Frequently cleaning the house to prevent the formation of dust and mold;
- Moving away from smokers to avoid secondhand smoke.
Step 4. Follow an elimination diet to treat leaky gut
If you are sensitive to certain foods, they may perforate the intestines, allowing bacteria and food debris to circulate freely in the body. This could trigger inflammation and disorders, due to the body trying to fight external agents, and this in turn could cause respiratory disorders and allergies. To facilitate healing and improve gut health, follow an elimination diet.
Eliminate foods known to cause allergies, such as milk, gluten, eggs, soy, sugar, nuts, and caffeine for 3-4 weeks. As you begin to feel better, start reintroducing one food at a time to see if you are affected, stopping eating if symptoms return
Step 5. Use an air filter to improve the quality of the indoor environment
Unfortunately, the air inside a home can be rich in atmospheric pollutants that can irritate the lungs and make breathing more difficult. Fortunately, though, air purifiers can help remove pollutants and make you breathe better. Use High Efficiency Particulate Air filter (HEPA) to improve the air quality inside your home.
Install HEPA filters inside your air conditioning system and get an air fan to improve quality
Alternative:
indoor plants also improve air quality: add them to your decor to keep it cleaner.
Step 6. Exercise for 30 minutes a day to improve your respiratory health
If you have difficulty breathing after exercising, remember that regular exercise can help you improve your fitness and thus make you breathe more easily. Get 30 minutes of moderate-intensity cardiovascular exercise at least 5-6 days a week to stay fit. Here are some types of activities you can try:
- Take a brisk walk;
- Run;
- Use a cardiovascular machine called an elliptical;
- Go by bicycle;
- Swim;
- Attend a dance class;
- Sign up for a non-competitive team sport.
Step 7. Stop smoking if you are a smoker
As you already know, smoking is bad for breathing, but getting rid of this habit is very difficult. Discuss with your doctor the possibility of using some smoking cessation devices - this will help you take care of your respiratory health.
For example, your doctor may prescribe patches, chewing gum, or medications to help you fight smoking withdrawal, as well as help you find a support group to support you at this stage
Method 3 of 4: Managing Short Breath (Dyspnea)
Step 1. Sit down and lean forward, resting your elbows on your knees
Position yourself comfortably in a chair with your feet flat on the ground, then lean your chest forward slightly. Flex your arms and place your elbows on top of your knees, then try to release the tension you feel in your neck or shoulders. Stay in this position until your breathing becomes regular.
You should start feeling better within 2-3 minutes
Alternative:
sit comfortably with your arms folded on the table, then lean slightly forward resting your head on your arms, releasing the tension you feel at the level of the neck and shoulders.
Step 2. Consume a hot drink to relax the airways
Hot drinks are natural relaxants that can dilute any mucus: it is useful to consume them when it is difficult to breathe, as they can help solve the problem.
For example, you can drink hot tea or hot water
Step 3. Lean your hips against the wall, leaning slightly forward and trying to relax
Position yourself with your back against the wall and your feet hip-width apart. Bend forward slightly and place your hands on your thighs, relaxing your shoulders and arms and focusing on your breathing. Stay in this position until your breathing becomes regular.
You should start breathing easier within 2-3 minutes
Step 4. Practice pursed lip breathing if you have been exercising or feeling agitated
This type of breathing can help calm shortness of breath caused by intense physical activity or anxiety. Start by closing your mouth and inhaling slowly through your nose for a mental count to 2, then pucker your lips as if you were whistling and slowly exhale for a count of 4. Repeat this technique until your breathing is regular again.
- You should start feeling better after 2-3 minutes of performing this technique. If that doesn't happen, you may need to try a different breathing exercise or see a doctor.
- Add this breathing technique to your daily exercises to relieve chronic breathing disorders, practicing it 4-5 times a day for 1-2 minutes, thus improving your breathing.
Step 5. Sleep on your side with a pillow between your knees
You may suffer from wheezing while you sleep, especially if you are sick or have a tendency to snore. To help you breathe better, sleep on your side, placing a few pillows under your head to lift your upper body and one between your legs to align your spine.
If you have a tendency to change positions, use some blankets or pillows to avoid turning around
Alternative:
if you prefer to sleep on your back, try lifting your head or knees, placing 2 pillows under your head and 3 under your knees to stretch your spine.
Method 4 of 4: See a Doctor
Step 1. See a doctor immediately if you have difficulty breathing
Try to stay calm, but remember that shortness of breath can become life-threatening. If you can't catch your breath, call for help or get taken to the emergency room. There you will receive the necessary assistance to make you breathe better.
If you have breathing difficulties, don't try to drive a vehicle yourself to get to the doctor, but look for someone to take you to make sure you arrive safe and sound
Step 2. Visit your doctor if you have difficulty breathing normally
While this is probably not a serious problem, remember that breathing problems can get worse. There is a possibility that you have a medical condition that can cause this problem, so your doctor can make the correct diagnosis and undergo treatment.
- For example, you may have asthma, which requires treatment with inhaled steroids, or a disease such as chronic obstructive pulmonary disease (COPD).
- Tell your doctor if you have any other symptoms and for how long.
Step 3. See a therapist to combat anxiety or panic attacks
Chronic anxiety and panic disorders can cause breathing difficulties. If this is the case for you, consult a therapist who can help you deal with the problem and work on your way of thinking and behaving to improve your breathing.
- Ask your doctor to recommend a therapist or look for one online.
- This type of therapy may be covered by your medical insurance if you have one, so it is best to check what benefits you are entitled to.
- If you suffer from anxiety or panic attacks on a daily basis, your doctor or therapist may prescribe some medications that can alleviate the problem and make you feel better.
Step 4. Talk to your doctor if you have symptoms of sleep apnea
You may have difficulty breathing while you sleep - this is called sleep apnea and can become life-threatening if left untreated. Fortunately, your doctor can prescribe positive pressure mechanical ventilation (CPAP) to help you breathe at night. Consult him if you have the following symptoms of sleep apnea:
- You wake up with a dry mouth;
- Russians loudly;
- You get out of breath while sleeping
- You have a headache when you wake up;
- You have a hard time falling asleep;
- You suffer from extreme fatigue;
- You have difficulty concentrating;
- You are irritable.
Advice
- If you are short of breath from physical activity, slow down until you feel that you can breathe more easily.
- If you have a stuffy nose, try sprinkling 1-2 drops of saline into each nostril every 2-4 hours. If that doesn't work, use a nasal decongestant to relieve the ailment, unless there are contraindications to it.
