This page has been designed by the health care professionals of Marquette General Hospital. Information about a technique to reduce shortness of breath will be provided.
*It is called BREATHING RETRAINING
After reading this we hope you will be able to:
*Describe how breathing retraining can help you breath more efficiently.
*Demonstrate the steps to follow in doing diaphragmatic and pursed lip breathing.
If you have any questions after reading this, please ask your doctor, nurse,
or respiratory therapist.
*WHY LEARN BREATHING RETRAINING?
"Breathing Retraining" helps your airways stay open longer as you
breathe out. If you empty more of the old "stale" air out of your lungs,
you will have more room for "fresh" air when you breathe in. In addition,
Breathing Retraining lets you use less energy to get air in and out.
The diaphragm is the main muscle for breathing and is located between the chest
and the abdomen. The diaphragm moves down as you breathe in, making the chest
size larger so that air can flow into the lungs. When you breathe out the diaphragm
moves upward and reduces the chest size so that the air is pushed out of the
lungs.
Most people breathe using their diaphragm. Other people, because of certain
lung diseases, obesity, surgical procedures, or other ailments don't use their
diaphragm to the best effect. Exercising the diaphragm may improve its action.
Learning how is a part of breathing retraining.
*STEPS TO FOLLOW
*A To begin, position yourself on your
back with knees bent. Place on hand on your abdomen and one hand on your
chest.
*B Relax
your abdominal muscles. Now inhale through your nose and feel your
abdomen expand as the diaphragm contracts.
You should be able to feel this movement with your hand. The chest hand
should move very little or not at all. This type of breathing is often
referred to as "diaphragmatic breathing".
*C Exhale
slowly through your mouth while pursing your lips (like whistling). This
reduces the
tendency for airways to collapse. While exhaling, tighten your abdominal
muscles. This moves the diaphragm up and helps to get all the stale air
out. You should be able to feel an inward movement of your abdomen with
your hand.
* Try to make your exhalation twice as long as inhalation. To do this try counting silently:
Inhale 1,2.
Exhale 1,2,3,4.
*While breathing in
and out, keep the muscles in your chest and neck as relaxed as possible
because using these muscles will increase tension
and waste energy.
*Why purse your lips while exhaling? Pursing your lips creates
back pressure on your airways and helps keep them open. This will allow
more of the stale air in your lungs to get out and create room for fresh
air to get in. You will be able to catch your breath faster and easier
and will feel less short of breath.
*MAKING IT WORK FOR YOU
*The only way to learn breathing retraining is by practicing. Begin by going
through the steps-a few times an hour when you are relaxed. When you feel comfortable
doing the exercises lying down, then begin practicing them while standing,
walking, and sitting. You will find eventually these breathing exercises will
decrease will decrease your episodes of shortness of breath. You will actually
be able to do more activity.
*Don't become discouraged
and quit if breathing doesn't seem to be helping. Remember you are retraining your muscles and that takes
time. The more you practice, the more natural and automatic it will become.
*REMEMBER
*When you become tense or short of breath then slow down, concentrate, relax,
and do your breathing retraining exercises. This will help you catch your
breath.
*HELP YOURSELF
*Coordinate diaphragmatic and pursed lip breathing with your activity.
- When walking inhale for two steps , then exhale for four steps.
- When walking up stairs, exhale as you step up, then inhale and rest before the next step.
- Pushing or pulling should be done when exhaling.
- Exhale while lifting.
- Exhale when you move from lying to sitting.
- Exhale when you move from sitting to standing.
*DON'T FORGET
*Do your breathing exercises regularly.
*Take your medications as they are prescribed.
*Keep away from smoke and other irritants.
*Eat a nutritious, well-balanced diet.
*Drink plenty of fluids (unless directed otherwise).
*If you have a cold or
chest infection, call your doctor.
Additional
health information is also available through the MGH
Health Information Center
(906)225-4950 or 1-800-562-9753, ext.4950.
Questions -