The coronavirus that causes COVID-19 first attacks the lungs and respiratory system, sometimes causing significant damage to both of these organs. COVID-19 often leads to pneumonia and even acute respiratory distress syndrome or acute respiratory distress syndrome (ARDS).
This syndrome is actually a problem of serious injury to the lungs. It is possible to restore lung health but may require therapy and exercise for months after the infection has been treated.
Recovery starts very easily after Kovid. You just need to focus on the movement of your breath. But sometimes these easy-looking actions also seem difficult due to a lack of strength in the body. So, try to do as much as you can comfortably.
Therefore, in this article, we will give information about breathing exercises for people recovering from Kovid-19 or any other serious illness. Along with this, we will also give information about the benefits and methods of breathing exercises or pranayama. This pranayama will also help in the recovery of your lungs.
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Precautions in breathing exercises
Do not start breathing exercises, and contact your doctor if:
- Have fever
- Have shortness of breath or have trouble breathing while resting
- Have chest pain or sudden increase in heart rate
- Sudden swelling of feet
Also, if any of the following symptoms occur after breathing exercises, stop exercising immediately:
- Dizziness
- More shortness of breath than usual
- Pain in chest
- Cold skin
- Skin calming
- Excessive fatigue
- Irregular heartbeat
- Any symptoms you consider an emergency
In such a situation, talk to your doctor without delay. Even if you feel changes in your mood beyond your normal capacity, it is better to consult a doctor.
Diaphragmatic breathing/belly breathing
In deep breathing, lung function is restored using the diaphragm. Breathing through the nose strengthens the diaphragm. It encourages the nervous system to rest and restore its own health.
After recovering from a respiratory illness like COVID-19, it is important not to rush recovery. Therefore, deep breathing exercises are divided into several steps keeping in mind the individual ability.
Start with Step 1 and only increase the repetitions. Go to the next step only when you are able to do the exercise easily and you do not have any problem in breathing.
Step 1: Lie on your back and take a deep breath
- Lie down on your back.
- Bend the knees so that the soles of the feet are resting on the bed.
- Place the hands on your stomach or place them on the sides of your stomach.
- Close your lips.
- And Place the tongue on the upper palate of the mouth.
- Breathe in through the nose.
- Drag the air down into the abdomen where your hands are.
- Try to stretch the fingers along with the breath.
- And then slowly exhale through the nose.
- Do repetitions of deep breaths for one minute.
Step 2: Lie on your stomach and take a deep breath
- Lie down on your stomach.
- Rest the head on your hands.
- This will make it easier to take deep breaths.
- Close your lips.
- And place the tongue on the upper palate of the mouth.
- Breathe in through the nose and draw the air down into your belly.
- Try to focus on your abs.
- On breathing, feel that the stomach is pressing the bed.
- Slowly exhale the breath through your nose.
- Do repetitions of deep breaths for one minute.
Step 3: Sit down and take deep breaths
- Sit up straight on a sturdy chair.
- Keep your hands on the side of your stomach.
- Close the lips.
- And place the tongue on the upper palate of the mouth.
- Breathe in through your nose.
- Draw the air in your belly down to where your hands are.
- Try to stretch your fingers along with your breath.
- Slowly exhale the breath through your nose.
- Repeat deep breaths for one minute.
Step 4: Standing up and taking deep breaths
- Stand straight and place your hands on the sides of your stomach.
- Close your lips.
- And place the tongue on the upper palate of the mouth.
- Breathe in through the nose.
- Drag the air down into the abdomen where your hands are.
- Try to stretch your fingers along with the breath.
- Breathe out slowly through your nose.
- Repeat deep breaths for one minute.
Step 5: Bhramari Pranayama (Humming)
Bhramari Pranayama helps in increasing the production of nitric oxide in the body while exhaling. Nitric oxide helps with the plasticity of the nerve (building and repairing the nervous system).
It dilates the blood vessels, allowing more oxygen to be carried throughout the body. Bhramari pranayama is also calming and soothing, reduces stress, and can help the patient stay in restorative mode.
- Sit up straight on a sturdy chair.
- After that place the hands around the sides of your stomach.
- Close the lips.
- And place the tongue on the upper palate of the mouth.
- Breathe through your nose.
- Keeping the stomach in the air, pull it down where your hands are.
- Try to stretch your fingers along with your breath.
- Once in the lungs fill the air as per the capacity.
- Then keep your lips closed and exhale while humming.
- The sound of “Hmmmmm” came out of the nose.
- Your hands are on your lower back.
- Then, inhale through the nose.
- Exhale through the nose while humming.
- Repeat for one minute.
Apart from this, you can try different yoga asanas like Trikonasana, Chakrasana, Konasana, and Mayurasana to speed up your recovery & get well soon.
