top of page

< back to survival guide

Breathing Exercises

Breathing exercises are an effective way to reduce symptoms and promote relaxation for those suffering from Long Covid. To get the most benefit, it is important to practice these exercises regularly. Here are some techniques you can try:

Deep Breathing

  • Sit in a comfortable position with your back straight and your feet flat on the floor.

  • Place one hand on your chest and the other hand on your belly.

  • Breathe in slowly through your nose, filling your belly with air and feeling your hand move.

  • Hold your breath for a few seconds.

  • Breathe out slowly through your mouth, feeling your belly deflate and your hand move.

  • Repeat for several minutes, focusing on slow and steady breathing.

Deep Breathing

  • Lie on your back with your knees bent and feet flat on the floor.

  • Place one hand on your belly and the other hand on your chest.

  • Breathe in slowly through your nose, feeling your belly rise and your hand move.

  • Hold your breath for a few seconds.

  • Breathe out slowly through your mouth, feeling your belly lower and your hand move.

  • Repeat for several minutes, focusing on deep and relaxed breathing.

Box Breathing

  • Sit in a comfortable position with your back straight and your feet flat on the floor.

  • Breathe in slowly through your nose for a count of 4, feeling your belly rise.

  • Hold your breath for a count of 4.

  • Breathe out slowly through your mouth for a count of 4, feeling your belly lower.

  • Hold your breath for a count of 4.

  • Repeat for several minutes, focusing on slow and even breathing.

Alternate Nostril Breathing

  • Sit in a comfortable position with your back straight and your feet flat on the floor.

  • Use your right thumb to close your right nostril and inhale through your left nostril.

  • Use your right index finger to close your left nostril and hold your breath.

  • Release your right thumb and exhale through your right nostril.

  • Inhale through your right nostril, then use your right thumb to close it and hold your breath.

  • Release your left index finger and exhale through your left nostril.

  • Repeat this cycle for several minutes, alternating nostrils each time.

Resources

  • NHS Breathing exercises for stress:
    https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/

bottom of page