12 Ways and Exercises to Manage Your Respiratory Health During the End of Winter

Winter has come to an end and as much as we enjoy the last bit of cold weather, there are people who fall ill due to weather change including flu, sinus, cold and cough etc. On the other hand, people with known respiratory disease face many challenges with regular breathing exercises especially in cities, but don’t sweat because we need to understand pulmonary function, respiratory health and how breathing exercises can be helpful. Got an expert on board to discuss more about.

In an interview with HT Lifestyle, Priya Singh, women’s health physiotherapist and lactation consultant at Cloudnine Group of Hospitals in Vashi, Navi Mumbai, sheds light on the common concerns that people face with most of the respiratory diseases combined –

• shortness of breath (dyspnea)
• cough, sputum discharge
• weight loss
• generalized fatigue
• Pain in chest
• fever followed by infection
• Breathing noises (wheezing), most common in patients with obstructive lung disease and asthma.

Priya Singh said, “Breathing is one of the automatic functions for survival for humans, but no one has ever consciously thought about the countless benefits that breathing has on the lungs and overall respiratory health. ” He explained:

1. Breathing exercises help deal with generalized fatigue
2. Provides relief from shortness of breath (dyspnea) by improving oxygenation
3. Improves respiratory muscle function and strength
4. Helps clear secretions and mucus
5. Relaxes the body by reducing increased blood pressure and heart rate

Saying that it is important to maintain respiratory health during winter as cold and dry air can have an impact on the respiratory system, Priya Singh suggests some tips to help you manage your respiratory health –

1. Stay warm and layered: Wear warm clothes to avoid cold wind. Use layers to trap heat and prevent your body temperature from dropping too high.
2. stay hydrated: Cold air can dry out the respiratory tract. Drink plenty of water to stay hydrated and keep your mucous membranes moist.
3. Use a humidifier: Humidifiers add moisture to the air, which can be beneficial, especially in hot indoor environments. This helps prevent the airways from becoming excessively dry.
4. Practice good hand hygiene: Wash your hands regularly to reduce the risk of respiratory infections. Viruses that cause respiratory illnesses are more prevalent during the winter months.
5. Avoid smoke and pollutants: Stay away from tobacco smoke and other pollutants, as they can irritate the respiratory system and worsen respiratory conditions.
6. Exercise regularly: Regular physical activity can help strengthen your respiratory muscles and improve lung function. However, if you have respiratory problems, consult your healthcare provider before starting a new exercise program.
7. Practice deep breathing exercises: Engage in deep breathing exercises to improve lung capacity and promote better respiratory function.
8. Maintain indoor air quality: Ensure good ventilation in your home and avoid using strong chemicals or cleaning products that can irritate the respiratory system.
9. Get vaccinated: Consider getting vaccinated against respiratory infections like the flu. Consult your healthcare provider for advice on vaccines appropriate for you.
10. eat a balanced diet: Eat a diet rich in fruits, vegetables and whole grains. These foods provide essential nutrients that support overall health, including respiratory health.
11. Manage respiratory conditions: If you already have respiratory problems, such as asthma or chronic obstructive pulmonary disease (COPD), work closely with your healthcare provider to manage and control your symptoms. Make sure you have an action plan.
12. Stay informed: Be aware of air quality levels and weather conditions, especially if you have respiratory problems that can be affected by changes in temperature and air quality.

Talking about the types of breathing exercises available to us to manage respiratory illness, Priya Singh said –

1. diaphragmatic breathing exercises – This breathing involves filling air into your lungs while you allow your abdomen to expand and exhale slowly and draw your stomach in. This breathing exercise especially helps to relieve tension around the intercostal muscles, relaxes the body by reducing blood pressure, provides energy to continue activities of daily life.
2. lip breathing – In this type of breathing, you have to take a deep breath and exhale slowly through the mouth, note that the time of your exhalation should be more than that of inhalation. This breathing calms the system, especially in case of breathlessness. Mostly helpful in cases of asthma and COPD.
3. segmental extension breathing exercise – As the name suggests, this exercise is performed on special stretches, it helps in conditions where fluid accumulates around the lung segment like pneumonia, improves chest wall movement, aims The underlying respiratory disease remains to improve oxygenation and ventilation. ,

He revealed another pulmonary rehabilitation program which includes the following breathing techniques –

• Forced expiratory technique – also known as FET technique: As we can understand from the name of the technique, this breathing pattern focuses on forceful full exhalation in the lung volume, this breathing technique helps in effective coughing and removal of accumulated mucus.
• Active Cycles of Breathing Technique – also known as ACBT technique: This breathing pattern involves cyclic pattern breathing involving FET breathing and controlling it, followed by an active cycle of 5 breaths and 2-3 FET breathing ending with breath control, when the cyclic If done properly, it helps in collecting mucus. Lung volume and capacity improves.
• Autogenic drainage: This breathing technique is when you take deep breaths through your nose, keeping the rate and depth of the breath in during inspiration, starting from the lowest section of the lung and moving towards the top section. This technique consists of steps where it helps in providing great relief from chest congestion by activating the secretions.

Priya Singh concludes, “The above exercises are not only beneficial during winters, but when practiced under the guidance of a physiotherapist it can improve respiratory health. The environment in which you are practicing breathing exercises is equally important, so make sure you have a good source of ventilation when you start exercising.