Whether you are recovering from an illness, a flare up, or just out of routine-know that you can still exercise. Performing breathing exercises will improve your core coordination, control and function. This is necessary for:

  • controlling the urge to pee or poop
  • holding it through an important meeting
  • have a quick and easy bowel movement in the middle of the day
  • heal after delivering a baby
  • have intimate relations with your partner
  • keep everything inside your body when jumping, laughing, coughing, or sneezing
  • stand on one leg
  • play ANY sport
  • and SO MUCH more

So pick a position and try adding this to your weekly exercise routine (before, during, after)

Breathing exercises for COVID -19 recovery

As we have discussed Covid-19 virus affects overall body system directly or indirectly. Especially when an individual experiences shortness of breath during their activities of daily living, it becomes difficult to perform the daily activity effectively.   The upper core muscles, & chest expansion is affected as the lung function is compromised when a person is infected by corona virus. That’s why it is important to work on thoracic mobility and strengthen the upper core muscles during recovery phase to get back in to normal routine.

Here are some exercises which will help to improve chest expansion and lung capacity during COVID-19 recovery phase:

Deep diaphragmatic breathing exercises:

  1. Lie on your back in bed with a pillow under your head and knees.
  2. Place one hand on your belly. Place the other hand on your chest.
  3. Slowly breathe in through your nose. Let your belly fill with air, feeling your belly rise.
  4. Breathe out through your nose. As you breathe out, feel your belly sinking down.
  5. Focus more on your abdominal expansion while inhaling than chest.
  6. Repeat for 2-3 minutes, for at least 3 times a day.

Pursed Lip breathing exercises.

  1. Relax your neck, shoulder & chest muscles.
  2. Inhale for four seconds through your nose, keeping your mouth closed.
  3. Exhale for four- five seconds through pursed lips as if you are blowing out candles.
  4. Repeat it for 2 mins, several times a day.

Diaphragmatic breathing in 90-90 position: feel your ribcage expand out and down as you sink deeper into the bed or floor. 

  1. Begin by laying on the floor with your feet on the chair, place one hand on the belly and other hand on the chest, (or in bed with your feet over a laundry basket)
  2. Slowly start inhaling for 3-4 secs and exhale for 6 secs.
  3. Make sure you do not arch lower back while inhaling.
  4. Perform the breathing for 5 mins, several times a day. 

Diaphragmatic breathing in side-lie position: feel your ribcage expand up and forward, your top arm rises up and lower arm forward as your breathe. 

Begin by laying on the floor or bed with pillows between your feet, knees, hips and arms

Diaphragmatic breathing sitting in a chair: feel your ribcage expand out and your belly press into your thighs on your exhale, then sink on your inhale.

Begin by sitting in chair. Just fold over your lap, let your head and arms dangle, support your head on your knees or rolled up material if needed.

Diaphragmatic breathing on your stomach: feel your ribcage and belly expand out, pressing deeper into the pillow on your exhale, then sink deeper into the pillow on your inhale.

Begin by laying on the floor or bed with a pillow placed under your pelvis (think belly button goes in the middle of the pillow). Place a towel roll or cervical pillow under your forehead so that you are facing down but can still breathe. Place your arms at your side or wherever comfortable.

Enjoy your breathe and a happy core.