Simple breathing exercises improves your lungs health and helps in early recovery from COVID.  We recommend two breathing exercise

  • Self-awake Proning
  • Alternate Nostril Breathing (Pranayam)
  • Balloon Blowing Exercise 
  • Incentive Spirometry


1. Self-awake Proning

Proning refers to turning over onto one’s stomach or onto their side while lying down. The technique is known to increase the amount of oxygen that's getting to the lungs helping the patient breathe better

Follow this sequence to do it yourself at home:

Position 1
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30 minutes - 2 hours: Lie on your belly. Place pillows under the head, chest and pelvis for support. The abdomen should not get compressed.
Position 2 
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30 minutes - 2 hours: Lie on your left side
Position 3
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30 minutes - 2 hours: Sit up
Position 4 
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30 minutes - 2 hours: Lie on your left side
POSITION 5
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 Lie on your belly (Return to Position 1)


Video 


2. Alternate Nostril Breathing (Pranayam)

Alternate nostril breathing is a yogic breath control practice known to improve one’s physical and mental wellbeing.

Follow this sequence to do it right:

Step 1

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Close the right nostril with thumb. Breathe in from left nostril to a count of 4

Step 2

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Close the left nostril as well and retain the breath to a count of 16
Step 3
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Release the right nostril and exhale fully through it to a count of 8
 Step 4  
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Keeping the left nostril closed, inhale through the right nostril to a count of 4
Step 5

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Close both nostrils and retain the breath to a count of 16
Step 6 
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Release the left nostril and exhale to a count of 8


VIdeo


3. Balloon blowing exercise 91

Blowing balloons works out the intercostal muscles responsible for spreading and elevating your diaphragm and ribcage. This allows your lungs to take in oxygen during inhalation and expel carbon dioxide as you exhale. The more oxygen you supply to the body during exercise, the longer you will last without becoming breathless and fatigued.

VIDEO

You can practice this simple exercise by blowing up as many balloons as you feel comfortable blowing. The more, the better.


4. Incentive Spirometry

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Incentive spirometer is a handheld device that helps lungs recover after illness. The device expands the lungs, helping one breathe more deeply and fully.

Follow this sequence to use the device effectively:

Step 1 
Put the mouthpiece in your mouth and close your lips tightly around it. Do not block the mouthpiece with your tongue.
Step 2
Inhale slowly and deeply through the mouthpiece to raise the indicator. Target raising the indicator up to the level of the goal marker.
Step 3
When you cannot inhale any longer, remove the mouthpiece and hold your breath for at least 3 seconds.
Step 4
 Exhale normally

VIdeo

Repeat the sequence as advised.  Keep a log of the highest level you reach each time. This will help your doctor track improvement of your lung function. 


Positions to Reduce Breathlessness during COVID Recovery

You might feel breathless during your recovery from COVID. We suggest you a few positions to reduce your breathlessness. These positions would reduce your work of breathing and effort. If your breathlessness is severe please contact the Emergency line- +91-124-4834597

1. Forward lean sitting (on table)
 

Sitting on a chair, lean forward from the waist with your head and neck resting on the pillow, and your arms resting on the table. You can also try this without the pillow.

2. Forward lean sitting (without table)
 

Sitting on a chair, lean forward to rest your arms on your lap or the armrests of your chair.

3. Forward lean standing
 

While standing, lean forward onto a windowsill or any other stable surface.

4. Standing with back support
 

Lean with your back against a wall, hands by your side. Place your feet about a foot away from the wall, slightly apart.

5. High side lying


Lie on your side propped up by pillows, supporting your head and neck, with your knees slightly bent.