Breathing exercises help clear excess phlegm and sputum and improve lung function. Certain types of breath exercises have been shown to strengthen the immune system and have an inhibitory effect on the replication of viruses (see Nasal Breathing below).
COVID-19 can cause severe lung complications such as pneumonia and even acute respiratory distress syndrome (ARDS). With pneumonia, the lungs become inflamed and fill with fluid and phlegm. ARDS is a more serious progression of pneumonia where the air sacs of the lungs fill with fluid leaking in from the tiny blood vessels in the lungs. This leads to severe shortness of breath and patients often unable to breath on their own. It is considered a form of lung failure.
There is a greater risk of these severe complications in people with decreased lung function (those with COPD, long-term smokers, etc). It stands to reason that increased lung fitness and function could be beneficial to those infected with COVID-19 and there may even be some immune modulating effects of certain types breath exercises.
Lung fitness probably can’t be accomplished overnight (especially in the case of those with decreased function), but gains can be made quickly. I personally believe it’s important to get started as soon as possible. The good news is most of these are free, extremely safe, incredibly easy to do, and it may really help.
There are a wide variety of breathing exercises to help with lung function. While some may be better than others, the best ones will be the exercises you actually do on a regular basis. Here are some that I like.
Long Deep Breaths
Take a long, deep breath in through the nose, hold it for a couple seconds, and breath out naturally through your mouth. Do 3-5 of these at a time. Repeat the process as often as you like.
Quick Lung Qi Gong
Here’s a simple qi gong exercise to help improve lung function. The nice thing about this exercise it also helps stretch and open up the muscles of the chest and arms beyond just breathing alone. Qi gong is also very relaxing which is critical to supporting a healthy immune system.
Lung Volumetric Exercisers
Lung volumetric exercisers are used in maintaining and improving the inspiratory volume and respiratory fitness of the lungs. They also help with airway clearance (the ability of the lung to move mucus and phlegm and ultimately clear it out of the airways).
With most models you inhale as deep as possible through a tube to the device. The device will measure the volume of air you are breathing in and how effectively you are filling your lungs with each inhalation. This is nice because you can tell if you are getting better. These are also the devices that are given to bed ridden surgical patients to help prevent pneumonia.
You can find a whole variety online and at medical supply stores. While these aren’t free like the other exercises, the cost shouldn’t break the bank (and probably well worth it if you have any form of decreased lung function).
US (affiliate link): Voldyne 5000 Volumetric Exerciser
Canada: VOLDYNE 5000 VOLUMETRIC MADE BY: TELEFLEX
Mexico: VOLDYNE 5000 VOLUMETRIC fabricado por: TELEFLEX
Nasal Breathing and Humming: Immune Protective Effects of Nitric Oxide
This study demonstrates that Nitric Oxide Inhibits the Replication Cycle of Severe Acute Respiratory Syndrome Coronavirus.
Nasal breathing and humming stimulate increased nitric oxide production in the sinuses and then concentrate and circulate it in the upper airway.
The above study demonstrated that the greater the level of nitric oxide, the greater the effect on inhibiting the replication of the virus.
Nasal breathing also “improves lung health and oxygenation of the body in several ways. The nose helps to filter particulate matter that can adversely affect the health of the lungs and contribute to inflammation. Breathing through the nose significantly reduces particle deposition in the lungs that occurs during mouth breathing. Nasal breathing also improves pulmonary function by improving the motility of the cilia. It also improves the circulation in the lungs so that the blood is better oxygenated by around 10%”. –Immune Protective Effects on Nasal Breathing and Nitric Oxide in the time of COVID-19
So this DOES NOT mean that nasal breathing will prevent or cure COVID-19, but based on these studies, there might be some effect. It seems like a good idea to add nasal breathing or humming to any health and wellness practice.
I personally have been incorporating inhaling through my nose and exhaling through my mouth with other breathing exercises, qi gong, jogging, and generally throughout the day. I think it could also be beneficial to consciously do as much nasal breathing as possible if coming down with any cold or flu or immediately after a potential exposer.
Breath Work Part 2 coming soon…
Love these, Doug. Tightly written with solid takeaways we can put to use immediately. Nice work and keep ‘em coming.
Thanks, will do!