Congestion---or excessive mucus in the lungs, chest or in the nose---often occurs when you have a cold, suffer from asthma or are recovering from surgery. This is because these conditions can make it difficult to take deep breaths, which are essential for preventing mucus buildup, says the University of Chicago Medical Center website. Simple breathing exercises, performed daily, can help to strengthen your breath and, therefore, ease congestion. However, they should only be used alongside expert medical advice and treatment.
Chest Expansion
The University of Chicago Medical Center website suggests doing this exercise lying on your back, using a couple of pillows to raise your head slightly. Place the palms of your hands on the sides of your ribcage with your fingers pointing in toward each other. As you breathe in through your nose, your chest should expand so the fingers on each hand pull apart. Gently exhale through your mouth, relaxing your chest and bringing your fingertips back together again. Do 10 repetitions at least twice a day.
Forceful Exhalation
The Your Asthma Treatment website says that, in yoga, this breathing exercise is known as kapalabhati pranayama. It is used to remove mucus congestion on your lungs and improve their strength. Sit up straight as slouching stops you from breathing all the way into your belly. As you breathe out, tighten your stomach muscles to exhale with as much force as you can. Relax and slightly expand your stomach to inhale then repeat the forceful exhalation. Your Asthma Treatment advises doing several repetitions as quickly as you can.
Alternate Nostril Breathing
Sit up straight and gently block your right nostril with the fingers of your right hand, says Your Asthma Treatment. Exhale and inhale gently through your left nostril. Swap so your left nostril is blocked and breath gently through your right nostril. Repeat a few times on each side. According to Your Asthma Treatment, this exercise is called naadi shodhan in yoga and is used to ease stress and the effects of asthma attacks.
Measured Breath
According to the Healthy Living NYC website, deep breathing improves your circulation, which speeds up the removal of toxins and prevents them from building up in your system. Stand up straight and, as you breathe in, concentrate first on filling the lower third of your lungs with air, gently expanding your stomach as you do so. Continue to breathe in, expanding your chest to fill the middle section of your lungs and then, as the very top of your lungs fills with air, your collar bones should rise very slightly. As you exhale, reverse the movement, so the top part of your lungs empty and your collar bones lower first. Expel the air from the middle section of your lungs by contracting your ribcage and then pull your stomach in to push the air out of the very bottom of your lungs. Healthy Living NYC says to keep the in and out breaths smooth and the expansion and contraction of your stomach, chest and collar bones should be subtle. Repeat the process as many times and as often as you like.
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