Can't breathe when wearing a mask in summer? Try breathing like this

When the epidemic and high temperature overlap, can you still breathe easily and smoothly as you are inseparable from the mask?

Many of my friends have said that if they stay outdoors for too long, they may occasionally feel short of breath, especially the elderly who are getting older and whose physical functions are gradually declining.

Today I will bring you a very useful set of "breathing" exercise training. Correct breathing can minimize breathing energy consumption, increase lung ventilation and breathing efficiency, and make breathing smoother.

Breathing exercise training

Is it applicable to people infected with COVID-19?

Suitable.

When patients with previous respiratory diseases are infected with the new coronavirus, the burden on their respiratory system is aggravated, which poses a severe challenge to the respiratory organ function and immune function. Scientific and effective respiratory management can improve the ventilation efficiency of the lungs, promote the clearance of airway secretions, and help the respiratory system recover and ensure functional operation.

Which groups of people are not eligible?

However, not everyone is suitable for practicing this set of "breathing" exercise training at home.

Check your physical condition. If you have any of the following problems, it is recommended that you seek medical attention in time and train under the guidance of a professional.

Chest tightness and shortness of breath.

Static heart rate>100 beats/min.

Blood oxygen saturation <95%.

Abnormal blood pressure (<90/60 mmHg or >140/90 mmHg).

Body temperature＞37.2℃.

The airways are highly sensitive and the cough is severe.

Dizziness, headache, palpitations, sweating.

Everything is ready, so let's get started now!

First, you need to choose a relatively open venue or a separate room.

1) Diaphragm training

Abdominal breathing + pursed lip breathing (breathing rhythm):

Inhale slowly through your nose, and exhale slowly and evenly with your mouth pursed. When inhaling, expand your abdomen as much as possible and keep your chest still; when exhaling, contract your abdomen as much as possible and keep your chest still. Inhale for 3 seconds and exhale for 6 seconds. The best training time is 3 minutes.

Diaphragm resistance training:

Lie on your back and place a 0.5-1 kg sandbag above your navel (you can use a book or rice bag of the same weight instead). Focus on the pressure area and breathe in slowly through your nose to slowly raise your abdomen. Hold for 2-3 seconds, then breathe out through your mouth and relax naturally. Repeat 10-15 times. After every 5 exercises, you can rest for 30 seconds.

Diaphragm isometric contraction training:

Sit down, hold your hands together, straighten them up, breathe in slowly through your nose for 4 seconds, fully expand your chest to both sides, and breathe out slowly and evenly through your mouth for 8 seconds. Repeat 10 to 15 times, and rest for 30 seconds after every 5 exercises.

2) Thoracic mobility training

As you inhale slowly, extend your arms outward, and as you exhale, rotate your body to one side.

Hold your head with both hands, lift your head and chest up while inhaling, and open your hands outwards. When exhaling, lower your head, chest down, and bring your hands together.

Extend your arms 90 degrees, inhale slowly and deeply through your nose, and at the same time, open your arms to the sides as wide as possible. When exhaling through your mouth, bring your elbows together and close to each other in front of your chest.

3) Effective cough training

Take a deep breath through your nose, hold your breath for 3 seconds, lean forward, open your mouth, and exhale 3 times quickly and quickly. Take a deep breath through your nose again, hold your breath for 3 seconds, mobilize your chest and abdominal muscles, and cough loudly and forcefully. Avoid clearing your throat when using your throat to pronounce, as this is not the correct way to cough.

4) Aerobic exercise

Exercise method: Use whole-body exercises that involve large muscles, such as brisk walking, Ba Duan Jin, Liu Zi Jue, jogging, cycling, etc.

Exercise intensity: Progress gradually from low intensity to moderate intensity.

Exercise frequency: 3 to 5 times a week.

Exercise time: 20 to 40 minutes each time is appropriate.

Author: Wu Xiaoqiong Department of Rehabilitation Medicine, Zhongshan Hospital, Fudan University

Reviewer: Liu Xiaoyu, Chief Physician, Henan Provincial People's Hospital

Source: Popular Science China Medical Health Project Selected by the Chinese Medical Association

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