Breathing training is an essential part of managing respiratory conditions as they help to clear the sticky mucus from the lungs, and keep the airways open.

What does breathing training do?

Moves stale air and carbon dioxide out of the lungs
Moves fresh air and oxygen into the lungs
Helps control shortness of breath at rest and with activity
Helps remove mucous from the lungs

1. Pursed Lip Breathing (PLB)

Breathe in slowly through your nose & count 1 & 2.
Purse your lips in a whistling position.
Breathe out gently through pursed lips and count 1 to 4.
Don’t force air out of your lungs.

2. Deep or Diaphragmatic (BELLY) Breathing

Lie on your back on a flat surface (or in bed) with your knees slightly bent. To make it more comfortable, you can use a pillow under your head and your knees for support.
Place one hand on your upper chest and the other on your belly, just below your rib cage.

Slowly breathe in through your nose & feel your belly rise. The hand on the chest should remain still, while the one on your belly should rise.
Slowly breathe out through pursed lips and feel your belly fall inwards as you exhale.
Keep your shoulders relaxed and not hunched up.
Do this in sitting or lying position.

3. RIB Breathing

Flatten your hands on the lower part of your rib cage
Breathe in through your nose and feel the ribs move outward.
Breathe out and feel your ribs flattened.

4. Clavicular Breathing

Keep your hand just below the collar bone.
Breathe in through your nose and feel your fingers raised.
Breathe out and feel your fingers flattened.

NOTE:

Practice these techniques 4-5 times a day at first so you can get the correct the breathing pattern.
Don’t exercise immediately after taking food. Wait for an hour after taking food.
If you cannot do it 10 times, do it according to your tolerance.

SPIROMETRY

Sit upright in a chair or in bed.
Put the mouthpiece in your mouth and close your lips tightly around it.
Breathe in (inhale) slowly through your mouth.
Hold your breath for 10 seconds, or as long as possible.
Breathe out (exhale) deeply into the mouthpiece.
Repeat 10 times, try to lift as many balls as you can.

CLEARING THE AIRWAYS

Sit up and take a slow deep breath until your lungs are almost full.
Try to hold the deep breath for 2 -3 seconds.
Cough 2 times with your mouth slightly open.
Cough the mucous into a tissue.
Discard the tissue in a closed bin.
Wash your hands.
Do this with your breathing exercises.

Exercises

Do physical activity if you are stable. The benefits of regular exercise are

Increases your self-confidence
Enhances your coordination and balance
Helps you relax and sleep better
Helps your respiratory muscles work better
Makes you feel good
Improves/maintains lung capacity and muscle strength
Helps control anxiety

STRETCHING EXERCISES

Sit in a relaxed position.
Cross your arms in front of you, keeping your shoulders relaxed.
Turn to one side.
Repeat it on the other side.

NECK STRETCHES

Tilt your head to one side.
Try to touch your ear to your shoulder.
Hold the positions for 10 seconds.
Repeat it on the other side.

Above mentioned exercises can be done within your comfort levels without exerting yourself much. Continuous sitting or lying down is not recommended. Try to move as much as possible with proper monitoring of your oxygen levels with a pulse oximeter.

Managing Shortness of Breath

When to use S.O.S. for Shortness of Breath?

To recover after coughing.
To recover after exercise or activity .
To help control panic and anxiety.
To help control sudden onset of shortness of breath.
To aid in relaxing the breathing muscles.

Positions to Ease Shortness of Breath

Proning for Self Care?

If you have any other comorbidities please follow the advised diet as per your existing medical problem. (Diabetic diet or renal diet or hypertensive diet etc.)

Improve Lung Oxygenation by lying in prone position

If the oximeter reading shows SpO2 levels below 94%, patients in home care are advised to lie prone on their stomachs. This will improve breathing and increase oxygen saturation.

Caution

Avoid proning for an hour after meals
Maintain proning for only as much times as easily tolerable
One may prone for up to 16 hours a day, in multiple cycles, as felt comfortable
Pillows may be adjusted slightly to alter pressure areas and for comfort
Keep a track of any pressure sores or injuries, especially, around bony prominences

Avoid Proning in conditions like

Pregnancy
Deep venous thrombosis (Treated in less than 48 hours)
Major cardiac conditions
Unstable spine, femur, or pelvic fractures

Source of Nutrients?

List of foods that are a good source of nutrients and play an important role in boosting immunity.

Dietary Advice

SUPPLEMENTS CANNOT SUBSTITUTE A HEALTHY DIET

C – Consume a healthy, varied & balanced diet.

O – Opt for at least 5 portions of fruits and vegetables a day.

R – Restrict the intake of sugar and salt.

O – Optimal intake of good quality protein and fat.

N – No junk food.

A – Avoid overeating, processed food and eating out.

V – Validate nutrition information before you believe them.

I – Include whole grains, to at least half of your grain intake.

R – Replenish your body with adequate water intake.

U – Unnecessary vitamin and mineral supplements should not be taken.

S – Stay active, de-stressed and sleep well.

Sample Diet Plan

If you have any other comorbidities please follow the advised diet as per your existing medical problem. (Diabetic diet or renal diet or hypertensive diet etc.)

STANDARD CUP-200ML

6-7 AM: Early Morning:

Exercise 30 mins Plain warm water / Green tea -½cup / Coffee-½ cup / Lemon juice-1cup / Milk -½ cup with spices (anyone) + Plain Nuts / Oil seeds / Dried fruits / Mixed unsalted -few

8-9 AM: Breakfast

Idly / Dosa / Pesarattu / Uttappam / Upma / Chapathi / Oats / Cornflakes / Bread slices + Chutney / Sambar / Veg curry / Milk + Boiled egg-1 / Egg whites-2 / Sprouts ½ cup

11 AM: Mid-Morning

Vitamin C Rich Fruit :Orange / Sweet lime / Strawberries / Kiwi / Guava / Papaya / Amla + ONS / Yogurt / Soup / Soy milk / Almond milk

1-2 PM: Lunch

Rice / Khichidi / Phulka / Others Vegetable curry -2 varieties Dal with vegetable / Paneer / Soya Curd Mixed Vegetable salad

4-5 PM: Evening:

Exercise 30 mins Tea / Coffee / Milk -½ cup Boiled pulses / legumes / corn-½cup (Channa / Green gram / Cowpea / Groundnuts / Sweet corn) / High protein biscuits 7-8 PM: Dinner Phulka / Rice Others Dal / High biological value protein foods like – Chicken without skin / Fish / Paneer / Egg -anyone as curry -¾ cup) Vegetable curry Mixed Vegetable salad -1 cup

9-10PM: Bed time:

Milk with spices + Fresh fruit