Boost Your Respiratory Health This Flu Season: Effective Breathing Techniques for Better Lung Health

It's cough and cold season, which is a time of year that many dread due to the prevalence of respiratory illnesses. Both in my outpatient practice and my inpatient work at our local hospital, I have observed that influenza A, influenza B, COVID-19, and RSV (respiratory syncytial virus) are rampant, affecting individuals of all ages and backgrounds. The surge in these viruses often leads to increased hospitalizations and a notable uptick in visits to primary care providers, as patients seek relief from their symptoms. Reflecting on my own health, I must admit that I myself came down with one of those nasty bugs in the beginning of January. The experience was a stark reminder of how vulnerable we can all be during this season of illness. It got me thinking about how grateful I am to have an efficient and effective respiratory system that can withstand such challenges. Despite the initial discomfort, I was fortunate to stave off subsequent illnesses such as sinus infections and pneumonia, which can be common complications following a respiratory virus. My ability to recover can be attributed to several factors, one of which is my recent dental work. This procedure has had a significant impact on my overall health, particularly with regard to my sinuses. The dental work has allowed for improved drainage of my sinuses into my nasal cavity and down my throat, which is crucial for keeping pathogens at bay and preventing further complications. Stay tuned for a future blog post where I will delve into that journey in more detail, discussing the challenges and triumphs I faced along the way. In addition to the dental work, I am a long-time runner and a devotee of Postural Restoration Institute (PRI) techniques. This background has played a pivotal role in maintaining my respiratory health. The physical training I have engaged in over the years has not only enhanced my lung capacity but has also optimized the mechanics of my rib cage and diaphragm. These structures are essential for effective breathing, as they work in harmony to continuously expel the "crud"—the mucus and other debris that can accumulate in the airways—while simultaneously pulling in fresh oxygen (O2) to nourish my body. Now, don't worry, you do not need to be an athlete to achieve amazing lung capacity and efficient respiration. There are various techniques and exercises that anyone can incorporate into their daily routine to enhance their respiratory function. I will walk you through how to do that with PRI methods, which focus on improving posture and alignment to facilitate better breathing mechanics. Today, we will discuss the importance of improving exhalation. We will explore inhale in a future blog. Effective exhalation is often overlooked, yet it is a critical component of the respiratory cycle. When we exhale fully, we not only clear out stale air but also make room for fresh oxygen during the next inhalation. This process is vital for maintaining optimal lung function and overall health. I will walk you through my favorite exercise to improve exhale so that you can harness the power of your breath, ensuring that you too can navigate this cough and cold season with resilience and vitality.

To be good at inhaling, first you have to be good at exhaling. For some, the rib cage remains open and expanded. This is an obstructed breathing pattern. Here the diaphragm remains high and flat making it difficult or impossible for the diaphragm to contract and pull air into the lungs. I had a patient come to me last year that was maximally hyperinflated. She often felt short of breath and no longer worked in her garden or even sat on her porch if the air quality was at all compromised. She had been put through every imaginable pulmonary test, and they all came back negative. There was nothing wrong with the physiology of her lungs or the ability to exchange gases in her lungs. What she lacked was the mechanical ability to pump the air in and out of her lungs. She simply could not breathe like a bellow. Her rib cage could not expand any further and her abdominal wall was too long and weak to pull the rib cage back down. Practicing long exhales in a position that releases the back, shortens the abdominal wall and repositions with diaphragm allowed her to change that pattern.

Standing Wall and Chair Supported IO/TA is a PRI technique designed to do just that. I use this technique nearly daily in my practice. It is often the first time clients experience how the internal oblique opposes the diaphragm during inhalation and how to generate the needed contraction of the transverse abdominus during a forced exhale. That is powerful and efficient respiration indeed.

So let's get started. Please stand, find a wall or door to rest your back on and place a chair in front of you. Click on the video below and I will walk you through this powerful retraining technique.

Wall and Chair Supported IO/TA

Complete four cycles of 4-5 breaths once a day for 30 days. You will note stronger abs, a more relaxed back and easier breathing. I have added the PDF version of this exercise to the end of this post to paste on your wall as a reminder of your daily practice. Enjoy!

As aways, be well, Brenda

(19) Wall and Chair Supported IO TA.pdf

Download PDF • 106KB