Pulmonary Workouts for COPD Sufferers: Techniques to Enhance Airflow Management
Managing chronic obstructive pulmonary disease (COPD) can be a real challenge, but there are some handy breathing techniques that might help! COPD can be sneaky, starting off with no symptoms before causing persistent coughing, mucus production, wheezing, and chest tightness. These symptoms can come and go, and when they flare up, it can be downright terrifying – you might feel like you can't breathe at all.
But don't worry! There are ways to reduce the impact of these symptoms. Breathing exercises and managing your breathing during an attack can help keep anxiety at bay and give you a sense of control over your COPD. Plus, these exercises can improve your overall quality of life.
Here's a rundown of some breathing techniques that could make a difference for people with COPD:
Pulmonary rehab: the whole package
"Pulmonary rehab" is a program that's tailored to help people with breathing problems caused by COPD. At these programs, you'll have the chance to learn:
- Breathing exercises that make it easier to breathe
- Techniques to conserve energy
- Diet and exercise plans that are right for you
- Information about COPD and how to manage it
- Counseling and support
The rehab takes place in a hospital or clinic, and doctors, nurses, pulmonary therapists, and other healthcare professionals may be involved. By participating, you'll learn how to better manage your COPD symptoms and may even feel more active and motivated to stay on top of your health.
besides helping with symptoms, research shows that rehab programs that provide counseling and are personalized can lead to significant improvements in a person's quality of life [1]. If you're a Medicare beneficiary, you might be able to get help covering the costs of pulmonary rehab [2].
Pursed-lip breathing: slow and steady
Pursed-lip breathing is one exercise that you might learn at pulmonary rehab. During shortness of breath, this technique can help you take fewer breaths and keep your airways open for longer.
To pursue the lip breath, you'll need to breathe in through your nose and then out through your pursed lips, twice as slowly as you inhale.
Here are some tips for pursed-lip breathing:
- Sit comfortably
- Relax your neck and shoulders
- Breathe in slowly through your nose, with your mouth closed
- Pucker or purse your lips, like you're whistling or blowing out a candle
- Breathe out all of the air in your lungs, slowly and gently, through your pursed lips
- The goal is to make breathing out take longer than breathing in
It may take some practice and concentration to master pursed-lip breathing, but practicing for 5-10 minutes each day can help, especially at first while you're breathing normally.
Pursed-lip breathing can help prevent rapid breathing, reduce anxiety when breathing is difficult, help your lungs take in oxygen and release carbon dioxide, and slow down your breathing so more air enters and leaves your lungs [3]. Over time, it might even help you become more active [3].
Diaphragmatic breathing, or belly breathing: use your diaphragm
Diaphragmatic breathing, or belly breathing, involves using your diaphragm to support your breathing.
The diaphragm is a muscle in your belly that helps inflate your lungs. When you have COPD, stale air can collect in your lungs, leaving less room for your diaphragm to contract. This can make it hard for you to use your diaphragm while breathing and force you to rely on your back and shoulder muscles. But using your diaphragm can help your breathing feel stronger.
This exercise helps you engage your diaphragm while breathing. It involves breathing in through your nose and out, more slowly, through your mouth. Breathing out should take 2 to 3 times longer than breathing in.
Here are some more specific instructions:
- Sit or lie down comfortably, and put your hands on your belly
- Relax the muscles in your neck and shoulders
- Breathe in slowly through your nose, keeping your mouth closed
- Feel your lungs fill with air and inflate like a balloon, causing your belly to move outward
- Slowly breathe out through your pursed lips
- Let the air out gently, trying to make it last longer than the inhale
- Repeat, concentrating on your belly going up and down each time
Try practicing this for 5-10 minutes each day.
Other activities to help with COPD
Breathing exercises and pulmonary rehab can be life-changing for many people with COPD, but other activities might also improve your breathing and quality of life.
Singing classes: use your pipes
One study compared the effects of either singing classes or a film class for 8 weeks in people with COPD. The singing group had improved physical well-being by the end of the study. Although the exact cause of the improvement isn't clear, the researchers suggest that combining singing classes with medical treatment and rehab might be helpful for people with COPD [4].
The study didn't identify any improvements in breathing, but singing often involves diaphragmatic breathing, which may make it a helpful complement to pulmonary rehab and pursed-lip breathing. A review of three studies concludes that singing is likely safe for people with COPD and may improve physical health [5]. However, it's not clear if singing reduces shortness of breath or helps with respiratory symptoms.
Yoga: expand and breathe
The deep breathing and poses of yoga can help with relaxation, flexibility, and mind-body wellness. Research suggests that doing yoga training for 12 weeks might help people with COPD improve their lung function and ability to exercise [6]. Further research is needed to confirm the safety, long-term effects, and effects on the quality of life [6].
Speak to a healthcare professional about the safety and suitability of yoga before signing up for a class.
Tai chi: focus on balance
Tai chi is an ancient Chinese form of martial art that focuses on gentle exercise, stretching, meditation, and mindfulness. The authors of a study concluded that tai chi may improve a person's breathing and overall ability to function, and it is likely safe for people with COPD [7]. Different types of tai chi may require further investigation.
In 2018, a study had 60 people with COPD learn a modified version of a popular 6-form tai chi program, which was easy to follow as part of a routine and had no reported adverse effects. This modified program helped improve lung function, reduce breathlessness, and increase exercise capacity [8].
Lifestyle tips for better breathing
COPD can weaken your respiratory muscles and reduce lung function. Making certain life choices can promote lung health and help reduce the risk of your symptoms worsening:
- Quit smoking and avoid secondhand smoke
- Avoid dust, fumes, and chemicals if possible
- Wash your hands well and frequently to reduce the risk of infections
- Get a flu shot and other recommended vaccines
- Avoid crowds during cold and flu season
Quitting smoking may help slow the progression of COPD and may help prolong your life [9].
Medical care, pulmonary rehabilitation, breathing exercises, and lifestyle choices can all help you manage COPD and be more active.
How does COPD affect breathing?
A person with COPD has emphysema, chronic bronchitis, or both. COPD involves inflammation and thickening of the airways, a reduction in air flowing in and out of the lungs, low oxygen levels in the body, and difficulty removing carbon dioxide from the body.
Emphysema involves tiny air sacs in the lungs collapsing, stretching, or being destroyed, leading to problems with gas exchange. The lungs become unable to take in enough oxygen, causing a person to feel out of breath. Chronic bronchitis involves inflammation in the airways, leading to excess mucus production and clogging, making it harder for the lungs to move air in and out [10].
Even light activity can cause someone with COPD to feel out of breath, and symptoms tend to worsen over time. This can lead to a cycle of becoming less active and feeling increasingly breathless with reduced activity.
- Managing chronic obstructive pulmonary disease (COPD) can be challenging, but breathing techniques like pursed-lip breathing and diaphragmatic breathing might help alleviate symptoms.
- COPD is a chronic disease that affects the respiratory system, causing persistent symptoms such as coughing, mucus production, wheezing, and chest tightness.
- Pulmonary rehab, which is a program tailored for breathing problems caused by COPD, can provide beneficial instruction on breathing exercises, energy-conserving techniques, diet and exercise plans, and counseling about COPD management.
- Besides breathing exercises, other activities like singing classes and yoga may improve overall quality of life for individuals with COPD by promoting relaxation, flexibility, and mind-body wellness.
- Nutrition and therapies, such as CBD, could potentially play a role in managing COPD symptoms, but more research is needed to confirm their effectiveness.
- COPD not only affects physical health but also mental health, making it crucial to manage anxiety and stress related to the disease.
- To maintain lung health and prevent COPD symptoms from worsening, avoiding harmful habits like smoking and minimizing exposure to pollutants like dust, fumes, and chemicals is essential.
