Shortness of breath is a symptom that can scare you, but can be alleviated. It can be caused by a health problem or occurs in healthy people following strenuous physical activity, obesity, extreme heat or cold, and at high altitudes. You can control shortness of breath by learning how to react to the moment, consulting your doctor, and changing your lifestyle.
Steps
Method 1 of 4: Get Medical Treatment
Step 1. Visit your doctor
If shortness of breath may be a symptom of a health problem, you should make an appointment with your doctor. He can determine the underlying cause of shortness of breath and prescribe the best treatment for you. Depending on the cause, he or she may offer you treatment that includes lifestyle changes to better manage or relieve breathing problems.
- Symptoms that arise when shortness of breath is linked to a health problem include: swollen ankles or feet, difficulty in breathing when lying down, chills, fever, cough and wheezing.
- You should see your doctor right away even if shortness of breath comes on suddenly or affects your ability to lead life normally. Also, you should call an ambulance if you also experience chest pain, nausea, or fainting, as these symptoms can indicate a heart attack or pulmonary embolism.
Step 2. Treat the causes of acute shortness of breath
If shortness of breath comes on suddenly, it is considered an acute symptom that needs immediate medical attention. Your doctor will prescribe treatment to resolve the cause, which will alleviate the problem in some cases. However, if you suffer from conditions such as asthma, you will need to manage the symptoms when the attack is over. Possible causes include:
- Asthma
- Carbon monoxide poisoning;
- Excess fluid around the heart (cardiac tamponade)
- Hiatal hernia;
- Heart failure;
- Low blood pressure (hypotension);
- Pulmonary embolism (thrombi in the lungs)
- Pneumothorax (lung collapse);
- Pneumonia;
- Sudden bleeding
- Upper respiratory tract obstruction.
Step 3. Manage the causes of chronic shortness of breath
Chronic shortness of breath is a lifelong symptom, which can get worse over time. If you have this problem, you can take steps to prevent it from happening again, but you may never be able to get rid of it completely. Your doctor will propose treatment to manage your disease. Causes of chronic shortness of breath include:
- Asthma;
- COPD (Chronic Obstructive Pulmonary Disease);
- Deal training;
- Cardiac dysfunctions;
- Interstitial disease;
- Obesity.
Step 4. Deal with anxiety And the stress.
Both of these factors can lead to shortness of breath, especially if you suffer from panic attacks. Learning to manage these emotions better will help you relieve tension in your chest and breathe more easily. If you are having trouble controlling stress and anxiety, talk to a counselor.
- Try stress-relieving activities, such as yoga, meditation, and nature walking.
- Express your creativity.
- Follow a healthy, balanced diet, minimizing the consumption of caffeine, alcohol and sugar.
- Rest a lot.
- Talk about your problems with someone you trust.
Step 5. Create a plan with your doctor to manage your symptoms
Once your doctor diagnoses the cause of your shortness of breath, they can help you manage the problem. Some patients manage to eliminate shortness of breath altogether, while others can only limit how often the symptom occurs. You can resort to drug treatments and make lifestyle changes.
Step 6. Take medications and undergo treatments to resolve underlying causes
Your doctor can prescribe medication, an inhaler, or an oxygen machine to help you manage your illness. Treatment will depend on the cause of your symptom.
- For example, anxiety-induced shortness of breath can be treated with anxiolytic medications.
- You can treat asthma and COPD with an inhaler.
- Allergies can be treated with antihistamines.
- If your lungs can't absorb enough oxygen, you may need oxygen therapy. For example, a patient with severe COPD may have trouble breathing and require oxygen masks.
Method 2 of 4: Making Lifestyle Changes
Step 1. Don't get too tired
In some cases, the best solution for shortness of breath is not to worry. Do not make too much effort, which can cause the symptom. Instead, try to find time to relax, take your time and take frequent breaks.
- Get help when you need it.
- Communicate your needs to the people you hang out with. You can say, "I would love to go shopping with you this afternoon, but I have to rest on a bench every 15-20 minutes."
- Avoid activities that make you too tired.
Step 2. Stop smoking
Smoking harms the lungs and makes breathing more difficult. This habit not only causes shortness of breath, but can also make the underlying pathologies worse.
If you need help quitting, ask your doctor what therapies are available to you, such as patches, chewing gum, or medications
Step 3. You lose weight if you are overweight or obese
Excess weight makes moving around more difficult and this leads to you getting more tired. This can be a serious problem, especially if you exercise a lot or if you often go up and down stairs.
- Talk to your doctor before starting a new diet or exercise program.
- Try using a calorie counting app like Myfitnesspal to track your calorie intake and the energy you burn with exercise.
- Eat a healthy, balanced diet based on vegetables and lean meats.
- Limit sugar-rich snacks and drinks.
- Drink lots of water.
Step 4. Improve your health with light workouts
If your shortness of breath occurs because you tire easily, light exercises can help you limit the symptom in the future. The fitter you are, the more unlikely you are to be out of breath. In addition, physical activity can also improve the flow of oxygen within the body. Since you are already short of breath, it is important to start with light exercises. Try walking for a few minutes or exercising in the water.
- Talk to your doctor before starting a new exercise program.
- Stop as soon as you feel tired. You can always resume exercising when you are ready.
Step 5. Minimize exposure to pollutants and allergens
Those substances can irritate the throat and lungs, causing them to shrink. This can cause shortness of breath. By reducing your exposure to pollutants and allergens, you will breathe better.
- Install a particulate air filter in your home.
- Avoid using cleansers, hair products, cosmetics and perfumes with irritating chemicals, which can inflame the airways.
- Avoid spending time outdoors when there is a lot of pollen or ozone in the air.
- Get an allergy test to find out what triggers your reactions, then avoid those substances.
Step 6. Reduce physical activity at high altitudes
At high altitudes, even people in perfect health can fail to breathe, because the air is thinner. Move slowly and take breaks often so you don't tire your lungs too much.
- For example, rest every 10-15 minutes.
- If you haven't received specific training, you should avoid strenuous physical activities above 1,500 meters.
Step 7. Sit in front of a fan so that the current hits your face
The fresh air will not only calm you down, but the fan will also give you the feeling of having plenty of air available, reducing your wheezing. Depending on the fan speed, air may even be forced into the mouth and nose.
- Alternatively, you can keep a cold cloth on your forehead to calm down.
- Follow this advice only when you are experiencing symptoms of shortness of breath.
Step 8. Use a humidifier or diffuser at home and in the office
A humidifier adds moisture to the air in your home, which can help you breathe easier. Diffusers achieve a similar result, but by releasing scented fragrances, such as eucalyptus oil, which can relieve inflammation and open the airways.
You can purchase humidifiers and diffusers at home improvement stores, aromatherapy stores, and the internet
Method 3 of 4: Breathe with Curled Lips
Step 1. Breathe with pursed lips to control shortness of breath
Puckered lip breathing is one of the best ways to deal with shortness of breath that is not caused by health problems. If you are in a lot of pain, you can always call an ambulance. This type of breathing has the following benefits:
- Increases the amount of air reaching the lungs;
- Releases trapped air inside the lungs;
- Makes it easier to breathe;
- Slow down your breathing;
- Helps the body breathe at a better pace by releasing the used air before introducing the new one;
- Help you relax.
Step 2. Inhale slowly through your nose, counting to two
You should keep your lips closed so you don't feel tempted to inhale through your mouth. You only need to take a short breath, so don't worry about inhaling deeply over the course of the two seconds.
Relax your neck, shoulders, inhale and exhale
Step 3. Squeeze your lips together as if you were going to blow on a candle
Curl your lips by pressing them together, as if you want to whistle or blow. The goal is to get a slow stream of air out of the mouth.
Step 4. Slowly exhale from your mouth
Release your breath through your lips slowly. Take the time it takes to let all the air out of your body before inhaling through your nose again.
- You should exhale slower than you inhale.
- Keep breathing with pursed lips until you regain control of your breath.
Method 4 of 4: Using Methods to Breathe Easier
Step 1. Try a relaxing posture
You should only try this method if the shortness of breath is not caused by a medical emergency. This technique is useful for many causes of shortness of breath, except in emergencies. Taking a relaxing position helps you breathe better if your problem is caused by strenuous physical activity, strong emotions, anxiety, tension, climate or altitude changes.
Step 2. Lean forward while seated
Sit in a chair with your feet flat on the ground. Relax your muscles and lean forward slightly, stretching your chest over your legs. Rest your elbows on your knees so you can rest your chin on your hands. Release the tension from your body.
Alternatively, you can fold your arms on a table and keep your head on your forearms
Step 3. Stand with your hips against the wall
Stand about a step away from the wall. Relax your muscles and bring your feet shoulder-width apart. Pull back with your hips, leaning your butt and lower back against the wall. Lean forward slightly, keeping your arms suspended in front of you or resting them on your thighs. Imagine the tension leaving your body.
Step 4. Lean forward and rest your arms on a piece of furniture
Stand in front of solid furniture, such as a large table or sofa. Relax your muscles and bring your feet shoulder-width apart. Lean forward, placing your hands or elbows on the support point. Rest your head on your arms, relaxing your neck.
Step 5. Stretch the rib cage
Inhale through your nose, raising your arms above your head. As you introduce air into your lungs, count to four. Rotate your palms out to open the rib cage more. Exhale through your mouth with pursed lips, lowering your arms.
- Rest for a few seconds, then repeat four times.
- Keeping your lips curled means keeping them tight instead of parted.
