Breathe your way to health

Did you know that asthma, bronchitis and emphysema, the three major types of Chronic Obstructive Pulmonary Disease, are major causes of death the world over? As they affect one's respiratory capacity, it's essential to follow an exercise regimen that will reduce breathlessness and make one feel energised

Chronic obstructive pulmonary disease or COPD is the fifth leading cause of death in the United States. The three major types of COPD are asthma, bronchitis and emphysema. These conditions are related to a reduction in breathing capacity and respiration. Asthma is the leading cause of respiratory problems the world over. It is linked to several potential causes, which include heredity, infections, stress, allergy, air pollution, cold temperatures, psychosocial and environmental factors. Bronchitis is an inflammation of the air passages leading to the lungs. It often occurs during the cold season and is usually coupled with an upper respiratory infection. Emphysema is an obstructive lung disease and occurs when lung tissue is damaged or destroyed. It is often caused by smoking.

Medications and intelligent understanding of triggers can result in tremendous physical ability in order to benefit from an exercise routine. The primary aim of exercise is to reduce breathlessness. Research indicates that as tolerance for physical exertion is built up over time appropriate exercise can help those with COPD reduce stress, sleep better and feel fitter and energised.

Consider the following exercise guidelines

Consult your physician: Have a thorough medical evaluation and obtain your doctor's clearance before beginning any type of exercise programme.

• Begin with low intensity exercise (walking, swimming or cycling) and gradually increase the duration or intensity as your fitness level improves.

• Take extra time to warm up before exercising. A prolonged period of low-level aerobic activity will help prepare your body for higher-intensity exercise.

• Don't rush through your cool-down; extending it can help your condition.

• Rest when necessary and listen to your body signals.

• Avoid exercising in polluted environments, or in cold or dry air.

• Quit smoking.

• Keep yourself well-hydrated.

• Take medication as prescribed by your doctor.

Avoid exercise if:

• Your condition is not under control.

• You have a cold or the flu.

Breathing exercises

COPD results in breathlessness and fatigue, therefore, it is important to strengthen the breathing muscles. Breathing exercises such as diaphragmatic breathing and pursed lip breathing help increase lung capacity.

These two exercises are especially recommended to improve lung capacity.

1. Diaphragmatic breathing

The diaphragm is the most efficient muscle of breathing. It is a large, dome-shaped muscle located at the base of the lungs. Regular practise will:

• Strengthen the diaphragm.

• Decrease the work of breathing by slowing your breathing rate.

• Decrease oxygen demand.

Breathing technique: Lie on your back on a mat or carpet. Place your hands on your stomach. Breathe in slowly through your nose, and feel your stomach expand as you inhale; and fall inward as you exhale.

Practise this exercise for 2 minutes, 3-4 times a day.

2. Pursed Lip Breathing

Pursed lip breathing is one of the simplest ways to control shortness of breath. It provides a quick and easy way to slow your pace of breathing, making each breath more effective.

• Keeps the airways open longer and decreases the work of breathing.

• Relieves shortness of breath.

Technique: Lie on your back or sit on a chair. Breathe in slowly through your nose for two counts, Breathe out slowly and gently through your pursed lips while counting to four (Pursed lips: imitate a whistle or how you would gently flicker the flame off a candle).

Practise this exercise for 2 minutes about 4 times a day.

The writer is a certified Clinical Exercise Specialist, Lifestyle and Weight Management Specialist.