Deep breathing & coughing exercises to help lungs (hope it's okay to post this here)

[highplainsdem]

A lot of DUers are older, which puts us at greater risk of pneumonia if we catch Covid-19.

But there are some simple exercises that can help improve lung function, which most people aren't aware of unless they've already had problems with lung function, or have been taught to do these to reduce risk of pneumonia after surgery.

I hope it's okay to post about these here in GD, since this is the most active forum.

You can find lots of info online, including videos, but here are a couple of links to start:

From the American Lung Association:

https://www.lung.org/lung-health-and-diseases/protecting-your-lungs/breathing-exercises.html

From the University of Maryland's Baltimore Washington Medical Center:

https://www.umms.org/bwmc/health-services/lung-health/copd/treatment/breathing-exercises


Some sites recommend the use of a spirometer to help with breathing exercises. That isn't necessary, but if you want to get one, many are available for under $15.

[KentuckyWoman]

1. For seniors with mobility issues this is not bad advise. For everyone else, CARDIO.

I've got one of these gizmos but I can do the exercises fine. Some people need the incentive of the gizmo.

For anyone who can still get around half decent. I make it a point to take the steps as much as I can for 2 reasons - balance and wanting to keep the ability for steps and for the cardio.

For younger people just keep up with your regular exercise. You don't need to panic and run out and hoard the gizmo.

[highplainsdem]

4. As I said, you don't need the gizmo/spirometer. And btw, even runners can benefit from

breathing exercises:

https://www.runnersworld.com/training/a20822091/running-on-air-breathing-technique/

[KentuckyWoman]

9. Sorry- poor verbiage on my part - yes everyone can benefit... of course.

I am sorry... meant to hammer home about the gizmo ... I'm a little overly sensitive to it right now. A friend has to test for diabetes quite a lot and could not get the alcohol swabs. Luckily the local pharmacy held back 2 boxes for her when the case came in. It's getting a bit crazy out there and I was envisioning everyone running out and buying up those things.

[highplainsdem]

14. I don't want people who don't need spirometers hoarding them, either, which is why I said they're

not necessary. I'm so sorry your friend is running into problems finding alcohol swabs b/c of hoarding.

But I thought I'd better mention spirometers, and that they're inexpensive, since so many sites with breathing exercises DO mention them, and I didn't want any DUers thinking they're too expensive as well as necessary, and maybe forgetting about trying breathing exercises for that reason.

[pnwmom]

30. From someone who has asthma -- cardio by itself isn't as good as keeping your lungs clear

with breathing exercises.

[littlemissmartypants]

2. Maybe cross post to the Health Group...

https://www.democraticunderground.com/?com=forum&id=1142

❤lmsp

[highplainsdem]

5. Thanks! Just did:

https://www.democraticunderground.com/114222754

[Tanuki]

3. These are great. Also, playing the harmonica may help!

http://rc.rcjournal.com/content/63/Suppl_10/3024192.short

[highplainsdem]

15. Great link! Thanks!

[The Velveteen Ocelot]

6. Maybe those years of singing lessons will be useful after all

since I'm never going to make it to the Met.

[KentuckyWoman]

11. Made me laugh.

I used to be able to carry a pretty good tune and luckily ended up with a church pastor who knew singing. Taught us all proper breathing. I could go the longest with a note at a pretty fair volume and a nice little vibrato at the end of my air.

Now if you gave me a bucket full of notes I'd be hard pressed to find one.

Thanks for making me remember a dear kind man I haven't seen for over 50 years. Nice gift.

[highplainsdem]

43. LOL! But yes, singing lessons help with breathing.

[burrowowl]

7. Good post!

[highplainsdem]

17. Thank you!

[Maraya1969]

8. I have asthma and I always had trouble getting enough breath to sing. You

all know of some singers who can hold a note forever!

Then I decided to not think about breathing into my lungs but into a big space behind the back of my neck. I find that I get much bigger breaths this way and can hold notes much longer.

[The Velveteen Ocelot]

10. My voice teacher said you should visualize breathing

through your, um, private parts. In other words, keep your breathing as low in your body as possible and don't lift your shoulders.

[Maraya1969]

13. That's a good one. Thank you.

[FailureToCommunicate]

23. My flute teacher used to tell me to "breathe from the uterus". I was in fourth grade and

not really sure what she was talking about. Do I have one? I asked. Oh, she said, no, guess not. So, just "breathe from...down there"

I never got very good at flute playing.

[KY_EnviroGuy]

12. Thanks. I also believe it's healthy to deep-breathe in the shower.....

because the moisture helps break up congestion and particulates.

When I worked in field service, I was sometimes exposed to clouds of dust in industrial facilities. I noticed that deep-breathing for several minutes in the shower afterwards helped me to cough up the crud I had collected during the day.

KY.........

[highplainsdem]

16. What a great tip! Thanks!

[KY_EnviroGuy]

24. In addition, one of my best health maintenance investments has been....

a Vicks Personal Steam Inhaler (V1200, for only around $30) for bacterial sinus and chest infections by moisturizing the airways. Medications can be added to it as well (I use essential oils).

I learned the value of nasal irrigation and the use of moisture vapors the hard way. Damn near died of a severe sinus infection I caught on an air flight to a Kansas service job.back in the 90s. I finally broke it up by simply wafting steam from a tea pot in my hotel room into my airway and deep breathing for quite some time.

One of the worst mistakes of my life was not going to the ER in that strange town and I deal with tinnitus every day because of it.

KY.............

[bronxiteforever]

18. K&R. Very valuable information!

[highplainsdem]

40. Thanks! I hope this will help at least a little.

[Hamlette]

19. thanks

[Squinch]

20. Great post. Thanks.

[The Velveteen Ocelot]

21. Another breathing exercise I learned from a voice teacher:

Take a deep, low breath and recite as much as you can of the poem "This Is The House That Jack Built" on one breath. Keep practicing until you can do more and more of it. https://www.pitt.edu/~dash/type2035.html

[lucca18]

22. Important post! Thank you!

[helpisontheway]

25. Thank you for posting this..nt

[paleotn]

26. Most definitely OK.

Good information. Thanks!

[Joinfortmill]

27. Thank you very much.

[TygrBright]

28. I've had asthma for years- Here's what helps me:

I do the exercises at the websites you linked, but I also do this one:

This is "Twelve Breaths" based on a meditation practice.

This exercise should be done in a sitting position. Begin by being conscious of all three parts of your breathing system:

Your diaphragm is the muscle that pulls the air in, like the handles of a bellows.

Your lungs are the chamber where the air is held and exchanged, like the body of a bellows.

Your upper respiratory system is the access point for air coming and going, like the nozzle of a bellows.

The first three breaths, hold your hands on your belly, under your navel. Inhale through your nostrils for a measured (not too slow, but not quick) count of three, hold the breath for the count of three, and exhale for the count of six, concentrating on what your hands are feeling- a tightening as the diaphragm works.

The second three breaths, let your hands fall to your lap or your sides, put your shoulders back slightly, 'pouting' your chest out just a bit (don't overdo) and inhale through your nostrils for the count of three, being conscious of your chest rising as your lungs fill. Hold for three, and exhale for the count of six, paying attention to your chest lowering.

The third three breaths, clasp your hands lightly in your lap and lift your chin just a bit. Inhale strongly through your nose for a count of two, 'feeling' the air as it flows into your sinuses and down your throat. Hold for three, and then exhale strongly and quickly, ending it with a little cough, pushing ALL the air out. Wait a count between breaths.

The tenth breath is "Complete Breath" in which you inhale a measured count of three, feeling the entire system of breath at once- diaphragm, lung, upper respiratory passages. Hold for two, and exhale for five.

The eleventh breath is "Breath of Gratitude" in which you inhale the same measured count of three, and as you do, you raise your arms and bring your hands together over your head like a diver about to cut the water. Hold for two, and then as you exhale, bend your upper body forward, 'bowing' in place and physically pushing out the air with the constriction of your whole upper body.

Sit up, and take the "Breath of Relaxation" for number twelve, breathing in and out at your own rhythm, attending to the feeling in your body as the air comes and goes.

This, and alternate-nostril breathing, are wonderfully calming and helpful to keep my whole breathing system balanced.

helpfully,
Bright

[flying_wahini]

45. Thanks

Bookmarking this link. Thanks for sharing.

[tclambert]

29. I find if I sing Sweet Caroline as loud as I can, it clears out my lungs pretty well.

[pnwmom]

31. Thanks for posting this! n/t

[Control-Z]

32. When my husband came home

after shoulder replacement surgery he had a device for breathing out to a desired pressure. Of course the kids got in on blowing into the thing. Fun was had by all.

What made me think of this was your mention of a spirometer. Could that be what he was sent home with? Do you know?

[wishstar]

41. Yes that device given out after surgery is called an incentive spirometer

where you have a goal to achieve to help breathing during recovery

[malchickiwick]

33. Yoga. Everyone can do yoga regardless of condition. Find asanas that work for you.

The word means "yoke," as in the yoking of breath and body and thus it is wonderful for the lungs, the endocrine system, DT, etc.

[Hoyt]

34. Great post. Something we can actually do that might help. Some good ideas in thread.

[certainot]

35. also: run around the couch

not for serious seniors, but anyone who can do a ten foot circle around a piece of furniture might try it. much less pounding because you're at an angle and leaning in and then you change directions after 3 or 5 or 10 minutes. walking fast or jogging and when it's fast it's more like skating with a lot less pounding

do it in winter, naked, with coffee/beer, TV etc

[safeinOhio]

36. 70 years old and smoked for 45 years.

Quit 5 years ago and started running last year. Ran 6.2 miles today and try to do 4 to 6 miles at least 3 times a week. Started out walking a mile or two and now addicted to running.
Never too late.
A year and half ago I was in the ER for a virus and CT scan found two growths on my left lung. 4mm and 5mm. Have had two more scans over that time and both have shrunk in size with each scan.
Still plan on being very careful. Wash hands, avoid crowds and have put away enough rice and bean, etc for a couple of months.
After that first CT scan, I figured I was toast. No so much now.
Stay safe friends.

[PatrickforO]

37. Well, I certainly appreciate it! Thank you for posting this.

It should prove helpful.

[moonscape]

38. You have me digging out the spirometer I had after

surgery, brought home, and never tossed.

Thanks!

[roamer65]

39. Those taking BP meds like Valsartan, Losartan, etc make sure you keep up on your prescribed dosage.

Those drugs fight to occupy the same ACE2 cell receptor that SARS-CoV2 uses to get into your cells.

Staying up on your doctor prescribed dosages will make it tougher for the virus to get into your cells.

[highplainsdem]

42. kick

[N_E_1 for Tennis]

44. Kick... great advice...nt