It’s more important than ever to nose-breathe during exercise
A new scientific review reports that when people who take part in intensive exercise breathe through the mouth and hyperventilate during the incubation days and early stages of COVID-19, they may become more severely unwell with the virus.
 
Researchers state that if a person is already infected, oral breathing “facilitates re‐inhalation and early direct penetration of high numbers of own virus particles in the lower airways and the alveoli.” In essence this means that the virus will bypass the otherwise efficient immune function or filtration system which is intrinsic to nose breathing. Scientists explain that in athletes of all ages, “whether the virus or the adaptive immune response reaches the lungs first is a crucial factor deciding the fate of the patient” (Matricardi et al., 2020).

To find out more about the benefits and parameters of nasal breathing during exercise, visit
Study link: https://onlinelibrary.wiley.com/doi/full/10.1111/pai.13271

PERSONAL COACHING IN THE BUTEYKO BREATHING METHOD including Online Course
details here.

HOW TO BREATHE WHILE WEARING  A MASK 

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by Patrick McKeown

https://www.youtube.com/watch?v=uRzk-dilOdU&t=218s

REDUCING BREATHING

1     We need to breathe in less air when we are near other people. This will help to reduce the possibility of air particles entering the body.

2.    It is not easy to calm the breath when we feel breathless. We struggle to gasp in more air, and more quickly. We have to do the opposite of what we feel.

Soften the breath. Take in less air for more oxygen uptake (Bohr Effect)

The exercise Many Small Breath holds, as shown in Part Two, helps regain control of your breathing.


3     This next exercise we show in the video, Reduced Breathing, or Breathe Light, Slow, Deep (LSD),  helps to make the most of each breath. We are training the chemoreceptors of the brain which control breathing rate, to maintain correct breathing. Breathe in less air for more oxygen uptake.

  • With your hands on the lower ribs, you will feel the movement as you breathe in and out. The hands move outwards as you breathe in and inward with the out breath. The diaphragm is activated. Again, it’s a simple technique which can really help.
  • Then, add in a count of 4 seconds as you inhale, 6 as you exhale, with a pause of about a second before inhaling again. Still, maximising the effect of each breath by taking it right down to the lower lobes of the lungs. Feel the movement front, sides and back, as you softly breathe.

The majority of the air sacs (alveoli) are found in the lower lobes of the lungs. Take the air deeply into the lungs, without increasing the amount of air breathed in. Reduce the air volume but make every breath work for you.


CORONAVIRUS. BREATHING

PART TWO

WHAT CAN I DO?    This: Small Breath Holds

Extremely simple, adaptable, effective Small Breath Holds exercise.

Exercise: Small breath hold, followed by a slightly longer time of normal breathing. Repeated.

The breath hold can be 2 to 5 seconds. You need to do it for several minutes to get the benefit.

  • Be comfortable
  • Take a small breath in
  • Breathe out a little
  • Hold your nose (not if outside)
  • Count up to 5 seconds (less if poorly)
  • Let go of your nose
  • Breathe in through your nose
  • Breathe quietly for about 10 seconds
  • Repeat
NOTES

Nitric Oxide accumulates during the breath holds. Then, the inhalation takes it to the lungs. This helps open the airways and the diffusion of oxygen.

CO2 also accumulates a little, helping to open airways and improve circulation.

For EMERGENCIES, PANIC, ANXIETY, ILLNESS, ASTHMA, STRESS

The effects are physiological. You don’t have to think. Just do it.

…a little breath hold of a few seconds …then breathing normally for a slightly longer time. Keep repeating.

WHEN SHOULD I DO IT?

Now…10 minutes every hour…Before sleeping…When you feel anxious, or ill, or breathless...

FOR HOW LONG?

Two minutes…10 minutes…longer…until you feel better, calmer, indicating your parasympathetic nervous system is working. You have more control of your breathing.

Keep this exercise at the ready. Practise it until it is automatic. The moment you feel a symptom, breathe out a little and then hold your breath. Begin the rhythm of the sequence.

NEXT: PART THREE, REDUCED BREATHING


CORONAVIRUS. WHAT CAN I DO?

BREATHING ADVICE

PART ONE

Hi  I've been moved to write this series of blog posts because I believe the guidance and exercises here can help in the crisis we find ourselves. The suggestions will add to the protection you will already be putting in place. The simple exercises can be of huge help to people suffering with breathlessness and anxiety. This includes myself! Please do write or call if you need any clarification. Maggie Cowan-Hughes

  • Breathe through your nose all of the time. Inhale and exhale, all through the nose. There is no defence in the mouth against the virus.
  • Hold your breath if you are near other people, especially if they are coughing or sneezing.*
  • Breathe in as little as possible when near other people.
  • Hold your breath if a cyclist or runner passes by. They usually breathe through the mouth. Coronavirus is also airborne.
  • Minimalize your breathing if you are short of breath: light, slow, deep breaths (exercises to follow which will help).

NOTES

The coronavirus is spread by droplets. It is extremely contagious. It can enter the mouth easily.

Use your nose for breathing. I repeat, the mouth does not give protection against the virus. The nose and the nasal cavity help form a system of protection by filtration, production of nitric oxide and by limiting the amount of air inhaled.

TO UNBLOCK YOUR NOSE

Outside the house, try to hold your breath without using your fingers. Don’t touch your face.

At home, wash your hands, take a small breath in and a small breath out, hold your nose with your fingers, walk a few steps. Stop. Release your fingers and breathe in through your nose. Wait until your breath is steady. Repeat.

BREATHLESSNESS
With respiratory problems we feel breathless. We want to breathe in more and quickly. This actually makes your chest tighter, increases bronchoconstriction. It ’s a vicious circle and it isn’t healthy. We have to do the opposite: light, slow, deep breathing in and out.

In the next part, learn a simple exercise to help you hear “small breath holds”.

IN SUMMARY

  • Breathe through your nose. (Use the protection that you already have.)
  • Hold your breath when you are near anyone
  • Breathe in less air and thereby, fewer virus particles.

PART TWO     EXERCISE:  SMALL BREATH HOLDS   a gentle, effective exercise for everyone.


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