How many times have you been told to “take a deep breath” or “just breathe” when you’re stressed? While these people mean well, they often don’t understand just how hard it is to take that deep breath, especially when you are living with COPD and other lung conditions. But they are correct—It is important to find ways to relax and focus on your breathing when you are stressed or having an exacerbation (flare-up). Stress can cause you to breathe faster and heavier and can contribute to exacerbations. That doesn’t mean that a flare-up is “all in your head.” In fact, it’s just the opposite: a flare-up can affect your whole body! That’s why it is important to take steps to relax and recharge when you are feeling stressed.
What does stress look like for you? Some people tell me that “stress goes right to my stomach.” These people often feel stomachaches or nausea when they are nervous or upset. Others feel it in their breathing and notice that they have more COPD exacerbations when they are stressed. Knowing how stress affects your body can help you to learn how to relieve it. For those living with COPD, stress often affects their breathing. Learning some quick and easy breathing techniques can help you relieve stress and improve your shortness of breath. Let’s give them a try:
Pursed Lip Breathing:
This breathing technique helps you focus, slow your breathing down, and stay calm. It is useful during activity, exercise, and exacerbations.
- Breathe in through your nose (as if you are smelling something) for about two seconds.
- Pucker your lips like you're getting ready to blow out candles on a birthday cake.
- Breathe out very slowly for four to six seconds.
- Repeat the steps if needed.
Breathing From the Diaphragm:
This type of breathing, also called “belly breathing” helps to train your breathing muscles to work better. Your diaphragm, your main breathing muscle, is used in belly breathing.
- Sit back or lie down in a relaxed position.
- Place one hand on your abdomen. Place one hand on your upper chest.
- Focus your breathing on your abdomen.
- As you breathe in, the hand on your abdomen should rise.
- As you breathe out, the hand on your abdomen should lower.
- Breathe in through the nose. Breathe out slowly through pursed lips.
Practice these steps two to three times a day for five to ten minutes.
Have you tried any breathing techniques or other stress-relieving activities? What tips can you share with our community? If you’d like to learn more about these breathing exercises, you can download a free copy of our Coping with COPD booklet.
