Shortness of breath or dyspnea, which is difficulty in breathing or labored breathing, can be caused by many things. It can be brought on by any number of diseases that affect the lungs and respiratory system.
The list is long, including (9):
Many causes can be controlled by the patient but, unfortunately, some are uncontrollable.
If you have an illness that has caused shortness of breath, it is important to follow your doctor’s advice. Maybe you need oxygen therapy, quit smoking, or improve your diet and exercise plan. You may even require one or more medications that can ease shortness of breath.
If you feel that you could benefit from exercises that would increase lung capacity and decrease dyspnea, it is important to consult with a respiratory therapist who is experienced in pulmonary rehabilitation.
There are several exercises that can be done at home to help increase lung capacity and decrease shortness of breath (1) (4).
They include pursed-lip breathing, diaphragmatic breathing, huff coughing, forced exhalation against a closed airway, and the Valsalva maneuver.
Read More: Breathing During Exercise: Why And How To Do It Properly
We will explain how to do each exercise and how often you should do it. If you have further questions, please consult with your doctor or a respiratory therapist before performing any of these exercises.
This exercise, in addition to helping with shortness of breath, has a positive impact on cognitive performance and helps reduce stress (10).
This exercise can also be done while sitting in a chair. If lying down makes it hard to breathe, you can always do this exercise at your desk.
This maneuver requires a few pillows.
This exercise helps strengthen the respiratory muscles so they can function better (8).
If there is a medical reason why you cannot do these exercises, there are other ways to improve breathing and decrease your shortness of breath. Please consult with a respiratory therapist or doctor for more information on how to improve shortness of breath and increase lung capacity.
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There are many reasons why someone would want to increase lung capacity and decrease shortness of breath.
Here are some tips for improving your lung health:
Air pollution is all around us. It is important to go outside, but try to stay away from areas with heavy cars or factory traffic where the air may be polluted.
The chemicals in cigarettes are harmful to your lungs. If you have asthma, your symptoms will likely worsen if you smoke (2). Not only that, but smoking will decrease lung capacity over time. It is very difficult to quit smoking all at once, so it’s best to take it one step at a time.
Obesity and lack of exercise can decrease lung capacity and increase the risk of many other respiratory problems (3). Regular exercise will help improve your lung health and decrease shortness of breath.
Shortness of breath can be brought on by anxiety or stress just as much as lung problems (7). Make sure you are getting enough sleep and relaxing often to decrease the shortness of breath caused by anxiety.
Some stress management techniques worth trying include:
Lack of sleep will decrease lung capacity and also make you more likely to experience anxiety, which can, in turn, lead to shortness of breath (6). Make sure to get at least eight hours of rest each night so that your lungs and body can fully recover.
Read More: Benefits Of Holding Your Breath: How Can It Affect Your Body?
If you find that your shortness of breath is often worse at night, a warm compress on your chest may help calm the symptoms and make it easier to sleep.
What you eat can have a major impact on your lung health (5).
Some foods to try adding to the diet include:
As always it is best to check with a doctor before making any significant changes in your diet or exercise routine. You may still want to check with a doctor before beginning an exercise program.
Shortness of breath and decreased lung capacity can be caused by a variety of factors. It is important to get to the root cause of your shortness of breath and then work towards improving it. You may want to see a respiratory therapist or another type of healthcare professional if you are having trouble managing your symptoms on your own.
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