Having trouble breathing is a terrifying experience that triggers stress. To fix this, do some breathing exercises so you can breathe deeply, calm down, and return to normal breathing. In addition, apply a useful lifestyle to improve breathing. If you are breathing shallowly, correct your posture so that you can breathe comfortably. Consult a doctor if you experience shortness of breath, difficulty breathing,
Step
Method 1 of 4: Doing Breathing Exercises
Step 1. Perform abdominal breathing by taking deep breaths
Lie comfortably on your back with one palm on your chest and one on your stomach. Take a deep breath through your nose. Flow air into the abdominal cavity while feeling the stomach expand under the palms of the hands. Exhale through pursed lips. Breathe according to these directions for 5-10 minutes.
- The palms placed on the chest should not move while breathing. Make sure that only your stomach expands and contracts with the breath.
- Do this exercise 2-3 times a day so that you can breathe comfortably.
- You can practice sitting down, even standing up if you get used to it.
Step 2. Breathe in rhythm so you can calm down
Take a deep breath while counting, hold your breath, then exhale. Inhale for 5 seconds, hold your breath for 5 seconds, exhale for 5 seconds. Do this exercise for 5 breaths so you can breathe normally.
Set your own rhythm as you wish, for example 3 seconds if 5 seconds is too long
Step 3. Practice breathing through one nostril at a time to deal with stress
Close the right nostril with the right thumb and inhale through the left nostril until the lungs feel full and then hold the breath for 1 second. Close the left nostril with the middle finger and exhale through the right nostril. Inhale through the right nostril, close both nostrils for 1 second, exhale through the left nostril.
Continue breathing according to these instructions for 3-5 seconds until you can breathe comfortably
Step 4. Breathe in a 4-7-8 rhythm to relax yourself
Sit up straight and place the tip of your tongue behind your lower teeth. Exhale through your mouth without moving your tongue while exhaling completely. Close your lips and inhale through your nose for 4 seconds. Hold your breath for 7 seconds then exhale through your mouth while hissing for 8 seconds.
Do this exercise 4 breaths round
Step 5. Inhale slowly and then exhale while humming so that you can breathe calmly
Take a deep breath in through your nose until the air fills your lungs and then exhale through your mouth while buzzing. Exhale until there is no air in the lungs while continuing to hum. This exercise gets you used to taking deep breaths in a calm and regular manner so that you feel relaxed.
- Do this exercise a few breaths so that you can breathe calmly.
- You can say a mantra, such as "Om" as you exhale.
Method 2 of 4: Changing Your Lifestyle
Step 1. Improve your posture so that you can breathe comfortably
Poor posture puts pressure on your lungs and airways, making it difficult for you to breathe. When sitting or standing, maintain good posture by straightening your back, pulling your shoulders back, and lifting your head. This way you can breathe well.
Stand in front of a mirror to check your posture. Get used to standing or sitting up straight until a new habit is formed
Step 2. Support yourself if you experience shortness of breath while sleeping
If you have trouble breathing when lying down or sleeping at night, support your upper body with a pillow or raise the head of the bed slightly. This step makes the lungs are not compressed so you can breathe properly while sleeping.
In addition to pillows, use a thickly folded blanket to support the upper body
Step 3. Avoid pollutants and irritants
Air pollutants are bad for your lungs and airways, making it difficult for you to breathe. As much as possible, free yourself from all air pollutants, for example by:
- Avoid polluted areas.
- Avoid allergens.
- Do not use perfume and cologne.
- Do not use air freshener products.
- Use perfume-free products when caring for your body and cleaning your home.
- Do not light candles or use aromatherapy products.
- Clean the house so that it is free of dust and mildew.
- Keep away from smokers so you don't become passive smokers.
Step 4. Consume foods that are useful in preventing gastrointestinal perforation
The gastrointestinal tract can be perforated if you are sensitive to certain foodstuffs. Bacteria and food particles that contaminate the body through holes in the digestive tract cause inflammation and infection because the body rejects foreign objects. Inflammation can trigger respiratory problems and allergies. To recuperate, go on a diet to cleanse and nourish the digestive system.
Do not consume foods and drinks that are likely to trigger allergies, such as milk, gluten, eggs, soy, sugar, nuts, and caffeine for 3-4 weeks. If the condition of the body has recovered, consume the food or drink one by one to find out the impact on your body. Stop consuming foods or drinks that trigger allergies
Step 5. Use an air filter to improve the air quality in the house
Lung irritation and difficulty breathing can occur due to air pollution in the air in the house. So that you can breathe properly, use an air filter to remove pollutants and improve air quality, for example using a HEPA (high efficiency particulate air) filter.
Install the HEPA filter on the air conditioner. Also, use an air filter fan to improve air quality
Variation:
Take advantage of ornamental plants to improve air quality in the house. Place your favorite plants in the corner of the living room to clean the air and decorate the house.
Step 6. Get in the habit of exercising 30 minutes a day to improve airway health
If you experience shortness of breath after an activity, improve your physical fitness by exercising so that you can breathe comfortably. Do moderate-intensity cardio exercise 5-6 times a week 30 minutes per day, for example:
- Walk fast.
- Run.
- Using the elliptical machine.
- Bicycle.
- Swimming.
- Take dance lessons.
- Playing games with the team.
Step 7. Quit smoking if you smoke
Although already know the impact of smoking on the breath, many people can not quit smoking. See a doctor for advice about aids to get rid of smoking addiction so you can maintain your health.
Eliminate the urge to smoke using patches, chewing gum, or doctor's medication. In addition, ask your doctor for information about the support community that motivates you to quit smoking
Method 3 of 4: Coping with Shortness of Breath
Step 1. Sit down leaning slightly forward and place your elbows on your thighs near your knees
Sit comfortably with your feet on the floor and then move your upper body forward. Bend your elbows and place them on your thighs near your knees while relaxing your neck and shoulders. Wait a few minutes without changing your position until you can breathe normally.
You will feel comfortable after doing this step for 2-3 minutes
Variation:
Sit in a chair near the table and place your forearms on the table. Move closer to the table and place your head on your arms while relaxing your neck and shoulders.
Step 2. Drink a warm drink to relax the airways
Warm drinks can relax the airways and loosen mucus in the airways. Sip a warm drink when you are short of breath so you can breathe normally.
Drink hot tea or warm water
Step 3. Stand with your back against the wall, leaning your buttocks against the wall and leaning forward slightly while relaxing
Spread your feet hip-width apart. Lean slightly forward while placing your palms on your thighs. Relax your shoulders and arms and focus on the breath. Stay in this position until you can breathe normally.
Usually, you can breathe comfortably after doing this step for 2-3 minutes
Step 4. Breathe through pursed lips if you have just finished exercising or are anxious
This method can overcome shortness of breath caused by high-intensity activity or anxiety. Begin the exercise by inhaling through your nose for 2 seconds while closing your lips. Then, purse your lips as if you want to whistle and then exhale through your mouth for 4 seconds. Continue this exercise for several breaths until you can breathe normally.
- You will feel comfortable after breathing while pursed lips for 2-3 minutes. If not, try another breathing technique or seek medical help.
- Do this exercise every day to treat chronic respiratory disorders. Practice 4-5 times a day for 1-2 minutes so you can breathe comfortably.
Step 5. Get into the habit of sleeping on your side while supporting one leg with a pillow
Health problems or snoring can trigger shortness of breath at night. Prevent this complaint by sleeping on your side. Use a pillow to support your upper body and place a pillow between your knees to keep your spine straight.
If you frequently change positions during sleep, use a blanket or pillow to support your back so you don't roll over backwards
Variation:
If you usually sleep on your back, try to position your head and knees higher than your stomach. Support your head with 2 pillows and place 2 pillows under your knees to keep your spine straight.
Method 4 of 4: Seeking Medical Help
Step 1. Seek immediate medical attention if you are short of breath
This complaint is very dangerous, but don't panic. If you experience shortness of breath, call emergency services or have someone take you to the hospital for help so you can breathe comfortably.
If you are short of breath, do not drive while seeking a doctor. Have someone drive you to the doctor's clinic safely
Step 2. Check with your doctor if you have frequent shortness of breath
While not worrying, breathing problems can be a serious problem, especially if it is triggered by a health problem. Doctors can provide the right diagnosis so you can undergo therapy.
- For example, you may need treatment for asthma by inhaling steroids or to treat a chronic obstructive pulmonary disorder.
- When you see a doctor, tell him about the complaints you are experiencing and since when you have had them.
Step 3. See a therapist if you have an anxiety disorder or panic attack that triggers shortness of breath
To overcome this complaint, see a therapist who can help you overcome shortness of breath by changing your thought patterns and behavior.
- Ask your doctor for a referral so you can consult the right therapist or look up information on websites.
- Respiratory distress therapy may be covered by an insurance company. Contact an insurance agent to confirm this.
- If you have an anxiety disorder or panic attack, your doctor or therapist may prescribe medication to calm you down.
Step 4. Talk to your doctor if you experience symptoms of sleep apnea
This problem causes shortness of breath during sleep at night and is very dangerous if left untreated. So that you can breathe comfortably at night, your doctor may suggest that you use a continuous positive airway pressure (CPAP) machine at night. See a doctor if you experience symptoms of sleep apnea, for example:
- Dry mouth when you wake up
- Snoring loudly
- Shortness of breath while sleeping
- Headache when you wake up in the morning
- Frequently waking up at night
- Feeling very tired when doing activities
- Difficult to concentrate
- Easily annoyed
Tips
- If you're breathing heavily during exercise, rest until you can breathe normally.
- If the nose is blocked, spray 1-2 drops of nasal saline into each nostril every 2-4 hours. If that doesn't work, use a nasal decongestant to clear the airways as directed or as advised by your doctor.
