8 Most Effective Breathing Exercises To Prevent COVID-19

We are in the midst of the second wave of the coronavirus pandemic, and people are doing everything they can to protect themselves from the lethal sickness.

The respiratory system is the primary target of the COVID-19 virus. As a result, performing breathing exercises while recovering from COVID-19 might be useful.

Breathing exercises can assist to strengthen the respiratory system and combat and mitigate the effects of coronavirus before, during, and after its attacks. Apart from that, breathing exercises assist to decrease tension and anxiety, as well as relaxing the body and mind.

5 Breathing Exercises To Avoid COVID-19

1. Pursed lip breathing

Breathing Exercises

Pursed-lip breathing is one of the simple breathing exercises that promote relaxation by slowing one’s breathing. It’s also been proved to help with shortness of breath, increase oxygen levels, and strengthen the lungs.

Steps to perform:

  1. Place yourself in a comfortable position.
  2. Close your lips and inhale slowly through your nose while counting to two.
  3. Continue to inhale a few times more.
  4. Next, pucker your lips as if ready to blow out a candle and exhale while counting to four.
  5. Repeat for 4-5 breaths and at regular intervals throughout the day.

2. Anulom-vilom

Breathing Exercises

Anulom-Vilom breathing is often referred to as alternating nostril breathing exercises. This Pranayama offers several health advantages that may aid in the fight against COVID-19-related problems, including greater lung capacity, improved blood circulation, clean nasal passages, and stress reduction. This is common pranayama in which you close one nostril while inhaling and then close the other nose while exhaling.

Steps to perform:

  1. Close your eyes and sit in a meditation position, either on a chair or on the ground.
  2. Relax, but keep your neck and spine straight, and rest your hands on your knees.
  3. Inhale via the left nostril while closing your right nostril with your right thumb.
  4. Exhale through your right nose while placing your ring finger on your left nostril.
  5. Your breathing exercises should be slow and deep.
  6. For 10 minutes, repeat this breathing method using alternate nostrils.

3. Bhramari pranayama

Breathing Exercises

One of the most efficient breathing exercises is the Brahmari pranayama, often known as the Humming bee. It aids in the induction of a relaxing impact on the psyche. This breathing method relieves frustration and anxiety while also reducing tiredness. Brahmari pranayama is easy to practise and maybe done anywhere and at any time.

Steps to perform:

  1. Sit on a chair or cross-legged on the ground.
  2. Use your thumb to close your ears.
  3. Gently place your middle and ring fingers at the inner corners of your eyes.
  4. Place your index finger over your brows and your little finger on your cheekbones.
  5. Inhale deeply and exhale with a quiet humming sound reminiscent of a honeybee.
  6. To receive the advantages, repeat this practice for 10 minutes.

4. Ujjayi pranayama (Ocean Breath)

Breathing Exercises

One of the most prevalent types of breath-control pranayama is this breathing technique. When done correctly, ujjayi pranayama can boost oxygen utilisation. 

This pranayama can raise your oxygen intake during practice by 52%, according to the Department of Neurophysiology at the National Institute of Mental Health and Neurosciences in Bangalore.

Steps to perform:

  1. Close your eyes and sit up straight with your shoulders relaxed away from your ears.
  2. Exhale while compressing your throat so that you make a faint hissing sound.
  3. Once you’re comfortable exhaling, constrict your throat while inhaling – again and again until you hear a gentle hissing sound.
  4. Use your diaphragm to control yours inhales and exhales.
  5. Close your lips and start breathing via your nose when you can control your throat while inhaling and exhaling. Compress your throat in the same way you did while your mouth was open. The breath will continue to create a quiet hissing sound as it enters and exits the nose — this is Ujjayi breath.
  6. Make sure your inhales and exhales are both the same length.

5. Kevali pranayama

Breathing Exercises

Kevali pranayama, also known as So-Hum and Hamsa, is used to identify with the ultimate, the universe. In light of meditation, the term Sohum can be divided into two pieces. ‘So’ will represent breathing in, while ‘Hum’ will represent breathing out. To get the most out of this pranayama, repeat the breathing mantra in your head. This is one of the most effective breathing exercises for increasing lung capacity.

Steps to perform:

  1. Make yourself at ease in your sitting position.
  2. Concentrate on your breathing.
  3. Now, inhale and exhale while paying attention to your breath.
  4. Mentally repeat the mantra and pay attention to the sound of your inhales and exhales.
  5. Continue for another 11 rounds.

3 Breathing Exercises To Fight COVID-19

The symptoms of acute COVID-19 generally appear between 2 and 14 days after exposure. Though the symptoms fade after two weeks, some patients experience persistent symptoms such as exhaustion and shortness of breath for a longer period of time. Breathing exercises may be beneficial in the recovery from the COVID-19 virus.

1. Yawn to a Smile

This breathing exercises causes the diaphragm to fully expand, resulting in the muscles in your chest opening up. It also improves coordination and strengthens the muscles in your arms and shoulders.

Steps to perform:

  1. Sit up straight on the edge of your bed or the floor.
  2. Stretch your arms wide up to the height of your shoulder – this will cause muscles in your back to stretch.
  3. Open your lips wide with your arms spread out to make a large yawn.
  4. Return your arms to your sides and finish with a smile.
  5. Repeat 5 times more.

2. Qigong Belly Breathing (Diaphragmatic breathing)

Belly breathing necessitates deep breathing, which aids in the restoration of lung function by using the diaphragm.

Practising Qigong has been shown in many trials to enhance pulmonary function and lung capacity in COVID-19 patients.

This is due to the fact that this breathing exercise incorporates deep breathing and moderate movements, which may be useful for COVID-19 patients.

Steps to perform:

  1. Relax your body by sitting on the ground.
  2. After then, straighten your back and close your eyes.
  3. For a few minutes, continue to breathe normally.
  4. Place one hand on your chest and one on your lower belly.
  5. And take nine to ten calm breaths.

3. Om breathing (Humming while exhaling)

“Humming while inhaling helps enhance nitric oxide synthesis in the body,” according to Johns Hopkins Medicine. Nitric oxide promotes neuronal plasticity (the formation and repair of the nervous system) and dilates blood vessels, allowing more oxygen to be transported throughout the body. Humming is also peaceful and comforting; it relieves tension and can assist the patient in staying in the restorative state.”

Steps to perform:

  • Place one hand on either side of your lower tummy and sit up straight.
  • Keeping your lips tight, lay your tongue softly on the roof of your mouth and take a deep breath in through your nose. Remember to keep your lips closed at all times.
  • Allow your fingers to spread wide as you take a deep inhale.
  • When your lungs are full, softly exhale while repeating OM. Mmm Makara is so long in a 1:2 ratio.
  • Repeat for a few breaths or one minute.

The activities described in this article will not assist prevent COVID-19 and should not be used in place of long-term therapy for the condition. Performing these COVID-19 breathing exercises may aid in the strengthening of your respiratory system, which may aid in the fight against infections and contribute to your recovery.

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