Six breathing exercises to protect against corona - Summary of the article in Helsingin Sanomat

Good respiratory health can prevent the onset of severe symptoms of COVID-19 disease, even to the extent that the patient avoids hospitalization. Respiratory health can be improved with special breathing exercises that also strengthen the mucous membrane that protects the respiratory system and airways. Intact and functional mucous membranes can reduce the permeability and adhesion of the virus to the body.

The function of the mucous membranes can be enhanced by inhaling warm steam. It has also been shown to enhance the body's defence mechanisms. According to a recently published American study, even five days of effective breathing training can produce beneficial effects.

"Especially those in the risk group should perform regular exercises that improve the condition of the respiratory system," says Anssi Sovijärvi, Professor Emeritus of Clinical Physiology at the University of Helsinki.

Strengthening of the respiration would be particularly important for those over the age of 70, as well as for those with chronic lung disease, such as asthma or smoking-related obstructive pulmonary disease. Exercises are also recommended for the overweight. Obesity is one of the risk factors for more severe symptoms of COVID-19 disease.

Many people with COVID-19 suffer from a lack of oxygen due to gas exchange disorders because inflammation in the lungs builds up fluid in the alveoli and the obstruction of small blood vessels impairs blood circulation in the lungs. Compression due to Inflammation caused by the corona virus can collapse the alveoli.

"It is manifested in such a way that the patient's exercise tolerance decreases as the respiratory volume decreases and the respiratory rate increases," describes Kari Nieminen, Chief Physician of Anesthesiology and Intensive Care at Mikkeli Central Hospital.

Small airways can be opened with counter-pressure breathing exercises. Training is beneficial both in the prevention of severe forms of the disease and in the recovery from the disease.

Experts recommend methods to increase respiratory health include:

1. COUNTER-PRESSURE BREATHING exercise with the device that strengthens the respiratory muscles, improves respiratory mechanics, and removes mucus from the airways, as well as helps opening congested small airways. Well known device on the market is the Finnish WellO2, which is sold in pharmacies, home appliance and sports equipment stores, among others.

The WellO2 device has an adjustable exhalation and inhalation resistance as well as three steam temperature selections. The steam is intended to moisturize and warm up the airways and thus strengthening the function of the mucous membranes and their protection against viruses.

Adequate breathing exercise with the device includes about ten exhalations and inhalations against resistance. It is recommended to do the exercise in the morning and evening. Longer-term training brings positive results, but with just a few days of training, you can get noticeable results. The intensity of the exercise should be chosen according to your own condition. Exertion can be increased by increasing respiratory resistance or by taking more exhalations and inhalations.

2. BOTTLE BLOWING. Exhalation can also be performed with a homebrewed device. The user blows through a tube into a water bottle. The device is used, for example, in COPD to remove accumulated mucus. The counter pressure opens small airways in the lungs and pushes the mucus upward in the airways, after which the mucus can be coughed out.

3. EXERCISE. Whenever a person gets winded, one breathes deeper and uses the respiratory muscles more efficiently, which strengthens the respiratory organs. All aerobic sports such as walking, jogging, cycling, or swimming strengthen the respiratory system and improve oxygen uptake.

4. SAUNA. Heat and humidity can prevent viral infections.

5. BREATHING EXERCISES. Breathing exercises related to yoga, Pilates, and meditation can improve breathing technique and strengthen the respiratory system.

6. SINGING. Regular singing strengthens the respiratory system and can improve lung function.

Link to the original article in Helsingin Sanomat: https://www.hs.fi/hyvinvointi/art-2000007610284.html