We are witnessing a faltering medical infrastructure that is failing to accommodate the ever-rising Covid-19 upsurge in the country. The second wave of this pandemic is burdening all sectors of India. Many patients with asymptomatic and mild symptoms are now being advised to stay home and isolate themselves while taking the necessary medications. So along with the proper planning of diet intake and medicines, practicing breathing exercises for Covid 19 mild symptoms, and physical activity is extremely crucial for their well-being.
As per the experts, since Covid-19 directly attacks the lungs, it is important to strengthen your lung capacity. Here are some of the breathing exercises for mild Covid-19 and yoga asanas suggested by the experts to help you in restoring the proper functioning of lungs and oxygenation levels. Taking some time out to concentrate on your breathing aids in increasing blood circulation and improve your mood when you feel low.
Stop exercising and contact your doctor if :
- You’ve got a fever.
- If you experience some shortness of breath or trouble breathing while taking rest.
- You have chest pain or palpitations (heart fluttering in the chest).
- Your legs have developed new swelling.
STOP Exercising IMMEDIATELY if you experience any of these symptoms:
- a feeling of dizziness
- Shortness of breath
- Chest ache
- Cold and clammy skin
- Excessive tiredness
- Heartbeat irregularity
- Some signs that you consider being an emergency!
Please talk to your doctor and consider their instructions before trying out any form of intensive workouts like aerobic exercises, skipping, etc.
Diaphragmatic breathing (Qigong belly breathing)
The diaphragm is used in deep breathing to restore lung function. Breathing through the nose helps to stabilize the diaphragm and allows the nervous system to relax and repair itself.
It is important not to hurry into recovery from a respiratory illness such as COVID-19. To account for individual capacity, this deep breathing exercise is divided into phases.
- Do this while sitting, standing, or lying down.
- Relax the muscles in your face, neck, jaw, and shoulders.
- Place the tip of your tongue behind your upper front teeth.
- Straighten your spine.
- Put your hands over your eyes and close them.
- For a few minutes, breathe normally.
- Put one hand on your chest and the other on your lower abdomen.
- Deeply inhale and exhale through your nose, feeling your chest and ribs expand. Your stomach should expand outward in response to the pressure of your side.
- Exhale while softly contracting your stomach inward.
- Breathe slowly and deeply 9-10 times in this manner.
You can also get a respirometer – a breathing exercise device to improve lung health.
Yawn to a smiling exercise
This breathing exercise relaxes the chest muscles, allowing the diaphragm to completely extend. It also helps to strengthen the arms and shoulders.
Here’s how to go about it:
- Sit up straight with your back straight.
- Lift your arms to shoulder height. You can feel the back muscles stretch.
- Open your mouth wide, as if yawning, with your arms at shoulder height.
- Turn your yawn into a smile as you bring your arms back to rest on your thighs.
- Repeat this for 1 minute.
Yoga asanas, stretching, and walking
Mild stretching and beginner-level yoga asanas are also best for you. It helps in bringing inner peace. People are getting anxious and jittery with all the negative news circulating them. The ones who show mild symptoms are easily susceptible to stress and anxiety. So meditation, yoga exercises like Pranayam or alternate nostril breathing, and walking indoors are the best options. Listening to calm music will reduce your stress levels instantly.
Make sure to follow the proper medication, healthy routine, nutritious diet, and ample amount of sleep for a speedy recovery.
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