Welcome back, friends! This week’s class at Pulmonary Rehab was about breathing techniques to help with shortness of breath. It closely linked to the relaxation techniques post, so if you missed it check it out.
I use both of these techniques on a regular basis and feel like they are good for everyone, not just those of us with lung diseases. Like the last time, I knew most of this for a while, however, practicing my techniques is never a bad thing.
Pursed Lip Breathing
Pursed lip breathing can help us get the air we need without working so hard. All of us who have shortness of breath know how much work it takes to get things under control again. This technique helps slow your breathing, keeps your airways open longer so your lungs can get rid of old air (air trapping, anyone?), and increase endurance during physical activity.
- Inhale in through your nose: I usually do 3-4 seconds, but whatever you can do is fine.
- Pucker your lips
- Exhale out slowly (two to three times longer than your inhale). So, 6-8 seconds for me. Whatever you can do for you.
Here’s a video from the American Lung Association for those who need audio and/or visual to follow.
Diaphragmatic (Belly) Breathing
Diaphragmatic breathing is said to be a little more difficult to do, so getting instruction for your team is advised. However, I have been doing this for years when practicing relaxation techniques, yoga, and learning how to breathe properly when I first got diagnosed with Hypersensitivity Pneumonitis. I will share with you what I know and give you some resources so you can check it out.
If you’re down to practice, sit (or lay) down, relax your shoulders, and try the next steps:
- Place one hand on your chest and the other on your belly.
- Inhale through your nose–I do 3-4 seconds, but do what works for you. Make sure your belly is moving more than your chest. That’s why it’s called belly breathing.
- Exhale slowly through pursed lips and gently use your diaphragm (or by gently pressing on your belly) to help get the air out.
- Do it again…
Here’s a video from the American Lung Association for those who need audio and/or visual to follow.
What else happened this week?
Well, on Tuesday I spent some time on the treadmill and some on the arm machine. I don’t remember how much time I logged, but I was at 1.3 mph and no resistance. I was on the arm machine for less than 10 minutes. The treadmill wasn’t a great idea. It aggravated my bursitis and caused issues later in the day. I did go to PT, but we focused more on my elbows.
On Thursday, I did the recumbent bike. Felt like a better life chose than the treadmill given Tuesday. I did add a little resistance this time as no resistance felt way too easy and like I’d hurt myself. Weird, I know… I was able to go somewhere between 5-6 miles, which was nice. I also had PT after and they did more of a massage type treatment. When I go in next week, I’m going to ask for some options I have in mind and see what they think.
Anything else?
Outside of that…I went to Reiki, kept up on chores (sort of), and worked on a few goals I talked about in January. I’m making slow progress, but that’s better than no progress. My self-imposed deadlines get overwhelming at times…LOL.
I am in the process of getting some adventures scheduled for the upcoming season, so keep an eye out for those too. I’d like to start heading out in May, but Minnesota weather can be unpredictable in early Spring. I may end up renting a cabin instead of sleeping in a tent so I don’t freeze my butt off…again. That way I can tell you about the camper cabins at the parks too.
Remember to take care of yourselves and be safe out there! Seeyalaterbye <3
Also, if you feel called to help a sista out with her travels, check this out!
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