Being short of breath can be a frightening experience and it can affect quality of life. Shortness of breath can make activities such as climbing stairs, walking uphill and even just moving around in general difficult. Depending on the cause, shortness of breath can affect sleep if it tends to get worse when lying down. The first step is to have the cause properly diagnosed and to follow any medical advice given. It may also be helpful to speak with a physician about some of the alternative therapies for shortness of breath that are available.
Coughing
If chronic obstructive pulmonary disease, or COPD, is causing the shortness of breath, it is important to learn how to cough correctly, states the National Lung Health Education Program. Conditions such as asthma, emphysema and bronchitis tend to produce mucus. This mucus can accumulate in the lungs and contribute to symptoms. A physician or respiratory therapist can teach proper techniques in which coughing a few times will effectively clear the lungs. This must be combined with keeping the airways clear, which means not smoking.
Positional Changes
Sometimes being in certain positions can make breathing more difficult, while changing positions may help. When feeling short of breath, the Ohio State University Medical Center recommends sitting in a chair and leaning forward onto a table or pillows. Make sure that the head and arms rest completely to help release any tension. Holding this position while taking slow deep breaths may help to relieve symptoms. If breathing difficulties are worse when lying down, try sleeping with the head elevated on pillows and avoid lying down flat.
Yoga
Yoga can help manage shortness of breath in two ways. Yoga-based deep breathing exercises can improve lung strength. The relaxation techniques learned in a yoga practice can help to calm the body and mind when symptoms become worse. This is important, since stress (such as feeling anxious when unable to breathe) can make breathing even more difficult. Taking time throughout the day to just sit and relax is an important component in an overall plan to manage shortness of breath, claims the Cleveland Clinic. There are hundreds of forms of yoga and meditation, so it is important to try a variety of styles to find the right fit. For some, a basic practice of keeping the mind on the breath, while taking slow deep breaths for a 10- to 15-minute period each day, can make a big difference.
Exercise
Getting regular exercise is essential to help manage shortness of breath. If a chronic illness is causing the symptoms, it is important to get a doctor's clearance first and to work with a therapist to learn personal limits. Regular aerobic type exercise such as walking, swimming, biking and dancing will help strengthen the lungs and make the heart muscle better at delivering oxygen. While at first exercise may be challenging, over time the body will get stronger and symptoms may ease. In addition, exercise can help shed unwanted pounds which will also make breathing easier.
Massage and Acupuncture
Much more research is needed in order to determine how well techniques such as massage and acupuncture help shortness of breath. Both can help to promote relaxation, which may ease symptoms. According to Loyola University Health Center, acupuncture helps some to quit smoking which is one of the most important things to do to improve breathing capacity. In addition, massage therapy may help to loosen any tightness and tension in the respiratory muscles, which may make breathing easier.
References
- National Lung Health Education Program: Treatment of COPD and Asthma
- Ohio State University Medical Center: Managing Shortness of Breath (Dyspnea)
- Cleveland Clinic: Managing Shortness of Breath
- National Heart, Lung and Blood Institute: Breathing Better With a COPD Diagnosis
- Loyola University Health Center: Emphysema/copd
