Breathwork To Help With the Long-Term Effects of COVID
Written by Leslie K. Hughes
Though much is known about the symptoms you could potentially experience if infected with COVID-19, there is not as much known about the lasting effects of this disease.
However, studies are being done to change that.
One such study was recently done on 238 COVID-19 patients in an academic hospital in northern Italy. This study found that over 50% of the participants suffered from issues with their breathing and lung capacity four months after their discharge from the hospital.
Other studies have found that upwards of 66% of people who were infected with COVID struggled with breathing issues for six months following their infection.
The disease affects people differently, but the fact is that many people who were hospitalized with COVID still experience a reduction in lung function for quite some time.
People suffering from breathing issues and other long-term effects of COVID are called “long haulers.” Though they test negative for the virus, they may still be debilitated from it.
What causes breathing issues post-COVID?
It is safe to assume that some people are at a higher risk of being long haulers than others. These are typically people who have high blood pressure, smoke, are obese, and have diabetes.
However, studies have not found a solid direct correlation between these high-risk factors and becoming a long hauler. There have been many cases in which healthy people who had mild COVID symptoms still suffer from the long-term effects of the disease.
This is largely because, according to Johns Hopkins Medicine, “SARS-CoV-2 can attack the body in a range of ways, causing damage to the lungs, heart, nervous system, kidneys, liver, and other organs.”
Some of those effects of COVID may not show up until later, even for those who were never hospitalized for their infection. And for many, they are showing up in the form of breathing issues.
What do those breathing issues look like?
If you struggled with a severe case of COVID, you may have been left with scarring in your lungs.
However, for those who had a more mild case of COVID, their long-term breathing effects may show up in the form of shortness of breath and finding themselves struggling to breathe after movement.
How do I cope with those breathing issues?
One of the best ways to help with your COVID-related breathing issues is to practice breathwork.
Deep breathing can help to increase your lung capacity and can help rebuild the strength of your diaphragm.
In addition to that, breathwork can also help alleviate your feelings of stress and anxiety, which often go hand-in-hand with becoming infected with COVID, and for months following your infection.
The thought of having trouble breathing can be a very scary one, so breathwork can help calm your mind and give you a solution to this problem.
What breathing exercises should I do?
There are a couple of different breathing exercises you can perform to help with your lung issues.
Diaphragmatic breathing.
This type of breathing goes deep into your diaphragm, which works to restore your lung function. You breathe through your nose, which signals your nervous system to relax.
You want to ease into this breathwork and ensure that you build up the strength of your lungs before you dive into the deep end.
Thus, start with the beginner phase and work your way up after you feel you can comfortably complete the prior phase.
Beginner: Do this breathing exercise while laying on your back with your knees bent. Close your eyes and put your hands on your stomach. Breathe in through your nose and deep into your stomach. You should feel your stomach fill up where your hands are. Hold for a second at the top, then slowly exhale through your nose. Repeat this for one minute.
Intermediate: Once you have mastered the beginner phase, you can move on to this. It is the same practice, but this time lay on your stomach. Put your head on your hands so that you have space to breathe. Breathe in through your nose and deep into your stomach. You should feel your stomach push into the floor/bed. Hold for a second at the top, then slowly exhale through your nose. Repeat this for one minute.
Advanced: With the intermediate phase under your belt, you’re ready to move onto the next level. This diaphragmatic breathing takes place while sitting in a chair. Sit on the edge of a sturdy chair, without using the backrest. Close your eyes and put your hands on your stomach. Breathe in through your nose and deep into your stomach. You should feel your stomach fill up where your hands are. Hold for a second at the top, then slowly exhale through your nose. Repeat this for one minute.
Expert: This is the top level of this breathwork and takes place while standing. Stand upright, close your eyes, and put your hands on your stomach. Breathe in through your nose and deep into your stomach. You should feel your stomach fill up where your hands are. Hold for a second at the top, then slowly exhale through your nose. Repeat this for one minute.
Pursed-lip breathing.
This type of breathing focuses on the shortness of breath and expanding your airways.
Similar to diaphragmatic breathing, you want to begin this breathwork while laying down, and then work your way up to laying on your stomach, sitting in a chair, and finally, standing. Follow the same beginner, intermediate, advanced, and expert guidelines above for this breathing exercise.
To perform pursed-lip breathing, inhale through your nose for a two-count, hold for a second at the top, then exhale through your lips for a four-count. Repeat this for one minute.
