| If you have COPD, you probably already know | | | | your exercise! Build up those abdominals, so they |
| how important it is to exercise. And you face | | | | can give your diaphragm a boost. You'll support |
| some extra challenges. Does shortness of breath | | | | your lungs, allowing them to release more trapped |
| ever discourage you from staying active? Or, | | | | air. Plus, you'll get all the benefits of pursed-lip |
| maybe there are times when you don't feel like | | | | breathing. |
| you have enough energy. Meanwhile, you're | | | | Diaphragmatic breathing can be done either from |
| adjusting to a different kind of exercise-the kind | | | | a seated or from a lying down position. If you |
| that works best with symptoms of COPD. | | | | choose to do it lying down, make sure to have |
| But you won't let anything stop you! If you're | | | | your head elevated. Place one hand on your upper |
| looking for a simple place to start, take a deep | | | | chest, and the other just below your rib cage. Be |
| breath. That's right. You can literally start with a | | | | sure you can feel your diaphragm moving up and |
| breath! Teach yourself pursed lip breathing and | | | | down. Inhale through your nose as you tighten |
| diaphragmatic breathing. You'll power up your | | | | your abdominal muscles. Exhale using the |
| body with vital oxygen within minutes. | | | | pursed-lip technique. Again, never inhale through |
| Try pursed-lip breathing when you're working | | | | your mouth. Always inhale through your nose to |
| extra hard. You'll bend, lift, climb stairs, or do | | | | help filter the air you take into your lungs! Practice |
| slightly more strenuous exercise more | | | | three to four times per day, 5-10 minutes to |
| comfortably. Relax your neck and shoulders, and | | | | begin. This might feel like a lot of work at first. |
| take a slow normal breath through your nose. | | | | But keep building on your success and you'll reap |
| Always inhale through your nose. Tiny, fine hairs in | | | | the rewards of increased energy and stronger |
| your nasal cavity filter toxins and debris from the | | | | lungs. When you're feeling super confident, create |
| air before it can enter your body. As you breathe | | | | some resistance. Place a book on your belly. (War |
| in, count to three so you do not hurry. Then, | | | | and Peace not recommended). |
| pucker your lips as if you are about to blow out a | | | | In their study, "Long-term Effects of Outpatient |
| candle. Finally, exhale gently as you count to three | | | | Rehabilitation of COPD", physical therapist Merce |
| again. Practice this four to five times a day, until it | | | | Sangeis and colleagues agreed that breathing |
| becomes natural to you. | | | | retraining and long-term supervised exercise are |
| If you're not yet convinced that puckering up will | | | | beneficial. Their patients reported decreased |
| help you, don't worry! With each breath, you will | | | | shortness of breath, increased walking distance, |
| release air trapped in your lungs, regulate your | | | | heightened energy levels, and improved emotional |
| breathing pattern, refresh your body with | | | | functioning. |
| oxygen, relieve shortness of breath, and help | | | | Make pursed-lip breathing and diaphragmatic |
| yourself to relax. | | | | breathing part of your plan for staying active with |
| Your second power tool for healthy breathing is | | | | COPD. Enjoy your exercise! |
| the diaphragmatic technique. Put some muscle into | | | | |