Sudden or unexplained heavy, labored or short breathing can be a sign of a serious condition--such as chronic bronchitis, severe asthma or even a heart attack, according to information posted at FamilyDoctor.org. However, heavy breathing after mild exercise is a matter of being out of shape. To improve your breathing, participate in exercises that improve your cardiovascular condition and train you to breathe deeply and slowly whenever possible.
Fill the Vessel
This exercise comes from tai chi instructor Keith Jeffreys. Stand straight but relaxed with your hands either hanging at your sides or holding something for support. Breathe normally for a moment and relax. Inhale deeply and slowly through your nose. As you breathe in, picture the air filling your torso from your belly to your collarbone. Hold the breath briefly, then exhale forcefully through your open mouth. As you breathe out, picture the air leaving your body from collarbone to torso. The exercise is called "fill the vessel" because the flow of air resembles the flow of water poured into and out of a pitcher. Use this exercise to help return your breath to normal once it has become labored.
Basic Cardio
Cardiovascular workouts improve your breathing by increasing how efficiently your body takes in and distributes oxygen. If your body does that efficiently, you won't need to breathe as heavily or as rapidly. Dr. Mehmet Oz, author of "You: The Owner's Manual," recommends starting with 20 to 30 minutes of brisk walking daily. Once you can complete the whole half hour without a change in your breathing, consider moving up to more rigorous cardio exercises such as running, cycling, swimming or group aerobics.
Intervals
Fitness author Gerard Taylor recommends intervals for fast development of cardio health, and for conditioning your body to recover normal breathing quickly. The concept of an interval training is to alternate between periods of mild to moderate exertion and periods of flat-out maximum exertion. For example, you could walk several blocks, alternating between a stroll and a power walk each time you cross the street. As with basic cardio, as your shape improves you might consider upping the ante of your interval workouts.
Recovery Breathing
If you're light-headed or dizzy because of labored breathing, try this exercise recommended by fitness coach Ben Cohn. Lie on your back with your arms relaxed above your head, parallel to and resting on the ground. If it's convenient, elevate your legs with a chair, bench or even a jacket. Breathe in as deeply as your body allows, then out in a single, forceful rush. Continue breathing like that, aiming to slow your rate of breathing, until you feel better. Note that heavy breathing to the point of dizziness can indicate a serious health problem. If this happens frequently, or ever happens when you're not exerting yourself, check with a doctor.
References
- Family Doctor: Heavy Breathing
- "Easy Tai Chi"; Keith Jeffreys; 2006
- "Capoeira Conditioning"; Gerard Taylor, 2005
- Ben Cohn; Black Belt Fitness Coach; Beaverton, OR
