Breathlessness is a common and natural response to physical exertion. Whether you’re briskly walking up a steep hill or cycling at a fast pace, feeling breathless is part of your body’s normal response to increased activity. However, for some people, breathlessness can become distressing and even frightening.
What is Breathlessness?
Medically, breathlessness is defined as “an unpleasant experience or uncomfortable awareness of breathing or the need to breathe.” It is often experienced as a result of heavy physical activity, where your respiratory system—lungs and airways—works harder to meet your body’s increased demand for oxygen and to expel carbon dioxide (CO2), a waste product of metabolism.
In simple terms, during exercise, your muscles use more oxygen and produce more CO2. Your body detects the buildup of CO2 more easily than the lack of oxygen, which causes an increase in breathing rate to help expel this waste more efficiently. Just like a car exhaust system, the more you accelerate (exercise), the more exhaust (CO2) you produce. Therefore, the idea that “the more I breathe, the more oxygen I get” is a misconception. Your increased breathing is actually more about expelling CO2 than taking in more oxygen.
The Challenge with Breathlessness
For many, understanding that breathlessness is a normal response to exercise can be reassuring. However, it’s not always that simple. Experiencing intense breathlessness can be scary, particularly if it leads to panic or feelings of air hunger—where you feel like you can’t get enough air. In severe cases, individuals may even fear for their lives.
Techniques to Manage Breathlessness
Over the years, I’ve helped many people manage their breathlessness, and I’ve found that one size does not fit all. Like a toolbox with different tools for different tasks, there are various techniques you can use to manage breathlessness effectively. Here are a few strategies that might help
T.V. Breathing
Visual aids can be helpful in managing breathlessness. Imagine a rectangle, like a television screen or a window frame. As you breathe in, visualise moving along one side of the rectangle; as you breathe out, move along the next side. The exhalation should take longer than the inhalation, helping to slow down your breathing pattern. This method can help you focus on controlling your breath and bringing it back to a regular pattern.
Abdominal Breathing (Diaphragmatic Breathing)
Abdominal breathing involves using your diaphragm, a large, dome-shaped muscle at the bottom of your ribs that doesn’t tire easily. Infants naturally breathe this way, with their tummies moving up and down. However, as we age, we often adopt less efficient breathing patterns. Practicing abdominal breathing can help re-train your body to use this more efficient breathing method.
Sit in a comfortable chair or lying down, place one hand on your chest and the other on your abdomen. As you take a breath in, notice if it is your chest rising or your belly. If your chest is rising try to relax and focus on breathing in from the bottom of your lungs
Positional or Posture Breathing
Posture can significantly impact your ability to breathe. After intense physical exertion, you might notice athletes raising their arms above their heads or leaning forward with their hands on their knees. These positions help open up the chest and airways, facilitating better recovery.
Body Scan
During stressful situations or periods of worry, many of us unknowingly hold tension in our shoulders or chest and breathe with our upper chest. A body scan can help identify and release this tension. Start at the top of your head and gradually scan down to your shoulders, chest, and abdomen. Notice any tension and consciously try to relax those areas. Exhaling slowly can also help release tension and promote relaxation.
Pursed Lip Breathing
Pursed lip breathing involves inhaling normally and then exhaling slowly through pursed lips, as if you were blowing out a candle. This technique slows down your breathing and helps restore a more normal pattern, particularly when you’re feeling breathless or breathing rapidly.
Conclusion: Stop, Rest, Recover, and Continue
When exercising, it’s important to listen to your body. If you feel overly breathless, stop or slow down, rest, allow yourself to recover, and then continue. Remember, these techniques are general strategies to help manage breathlessness and are not meant for managing disease-related breathlessness. Always consult with a healthcare professional if you experience persistent or severe breathlessness.
By incorporating these techniques into your routine, you can build a toolbox of strategies to help manage breathlessness more effectively, allowing you to stay active and enjoy your exercise without unnecessary distress.
References:
- American Lung Association. (2023). Breathlessness (Dyspnea): Causes and Treatments. Available at: https://www.lung.org
- NHS UK. (2022). Breathlessness and Breathing Problems. Available at: https://www.nhs.uk/conditions/shortness-of-breath
- Mayo Clinic. (2023). Breathing Techniques for Managing Breathlessness. Available at: https://www.mayoclinic.org
- Cleveland Clinic. (2023). Shortness of Breath: Causes and Management. Available at: https://my.clevelandclinic.org
- Harvard Health Publishing. (2022). Breathing Exercises and Techniques. Available at: https://www.health.harvard.edu
- Better Health Channel. (2023). Understanding Breathlessness and Its Management. Available at: https://www.betterhealth.vic.gov.au