Learn breathing control

conserving energy

 

  • Sometimes day to day tasks can take up a lot of energy. Activities can often be made easier during these times, to help you conserve your energy. Sit for as many activities as possible and plan your activities throughout the day to avoid a last minute rush. Resting between activities is also helpful. Frequent short rests are better than long rests.
  • We have prepared some handy tips to help you conserve energy. Click here to read or print out these tips.

a physio can help you  

 

 

 

 

 

 

  • A physiotherapist can teach techniques to control breathing patterns to avoid breathlessness and to clear phlegm from the chest. They can also help improve fitness and endurance, and boost immunity levels. Click here to read the Active for Life pamphlet from the New Zealand Society of Physiotherapists or visit their website www.nzsp.org.nz to locate a physiotherapist in your area.

learning good BREATHING CONTROL

People with COPD have to work harder to breathe and tend to breathe using the muscles in their upper chest, rather than the lower chest muscles. This takes more energy and is tiring. Breathing control exercises will help your breathing be more efficient and encourage you to use the correct muscles.

A physiotherapist is the best person to help you with this. It takes practice to learn to breathe 'low and slow'.

Diaphragmatic breathing

This is also known as 'tummy' breathing or breathing control.

  • Place one hand on your tummy between your lower ribs and navel. The upper chest and shoulders should be relaxed
  • Breathe in through your nose, you should feel your tummy move out as you breathe in
  • Breathe out gently through your lips, your tummy will move in as you breathe out
  • Practice first when sitting and relaxed so that it is automatic when you really need it.

WHAT TO DO WHEN YOU ARE BREATHLESS

Here are some things you can try to help reduce your breathlessness. Remember to get into a comfortable position when you try these techniques.

  • Stop what you are doing
  • Relax your shoulder and neck muscles
  • Breathe low and slow
  • Don't hold your breath during activity - continue to use breathing control. Find a rhythm that suits you and what you are doing, e.g. when you are walking try to breathe in time with the steps you take
  • Pursed lip breathing: breathe in through your nose, but breathe out slowly through pursed lips as if you are blowing out a candle
  • Sit leaning forward: have your feet apart and flat on the floor. Lean forward with your elbows on your knees or a table
  • High side lying: lie on one side, rolled sligthly forward with a slope of 4-5 pillows to raise your shoulders. Put a pillow under your arm on the side you are lying on
  • Stand leaning forward: stand with one foot in front of the other, lean forward on a ledge, keep your back straight
  • Stand leaning back: lean back against a wall, with feet placed slightly apart and out from the wall. Relax your shoulders and let your arms hang loosely by your side.

CLEARING PHLEGM FROM YOUR LUNGS

Some people with COPD produce a lot of phlegm (mucus) in their lungs and may find it hard to get it up. This makes breathing even more difficult.

Changes in the colour of the phlegm may be a sign you have a chest infection and you should contact your doctor.

If you have a lot of phlegm you can learn ways to get it up (a physiotherapist can teach you this). To keep it as loose as possible drink plenty of fluids, and use your reliever inhaler to open the tubes before trying to clear phlegm.

Try the following breathing exercises mornings and evenings:

  • Do some tummy breathing (diaphragmatic breathing)
  • Followed by 3 or 4 deep breaths, breathe out gently
  • Followed by tummy breathing
  • Followed by 1 or 2 huffs (cough phlegm up if it reaches the throat)
  • Then back to tummy breathing

A HUFF is a small breath IN and a fast breath OUT through an open mouth like you do to clean a spot off glass. Tighten your tummy muscles and chest as you huff. Huffing is more effective at clearing phlegm from the lungs than coughing.