Why do I get breathless?
When you breathe, your lungs remove oxygen from the air and pass it into the blood stream. Blood then circulates round the body and delivers the oxygen to your organs and tissues. As you begin to move or exercise, the muscles demand more oxygen. Your lungs respond by breathing more quickly or deeply. If you have a long term lung problem, your lungs find it difficult to respond and you become breathless.
Other causes of breathlessness can include
- Chest infections
- Congestive heart failure
- Smoking
- Lung fibrosis
- Pleural effusion (a build-up of fluid in the lining of the lung)
- Anaemia
- Some cancer treatments (surgery and radiotherapy)
So if you have any of these on top of your lung condition, it can make your breathlessness worse.
How to manage breathlessness
By following some simple advice you may be able to control your breathing better and prevent your breathlessness getting out of control. The three main ways to manage breathlessness are:
- Positioning
- Breathing exercises
- Relaxation
Positioning
When you become short of breath, you may find it helpful to get into a comfortable position. Try to adopt a position that will support your shoulders and upper chest to relax and allow your diaphragm and abdomen to expand. Try a position with one of the techniques below:
- Stand and rest on a countertop/low wall in front of you
- Sit in a chair with your back supported and your hand gently resting in your lap
- Stand with your back against a wall and let your arms rest down in front of you
- Sit in a chair, lean forwards onto your elbows
Gentle Breathing
- Once you are in a comfortable position, try breathing in through your nose and gently out through your mouth. You may find it helpful to breathe out through pursed lips.
- Try making your breath out twice as long as your breath in. This helps to empty old air out of your lungs to make room for fresh air.
- If you find it difficult breathing through your nose, mouth breathing is fine. The advantage of nose breathing is that it moistens the air and acts as a filter before the air reaches your lungs.
Breathing control (tummy breathing)
Being breathless can cause you to take shallow breaths using your upper chest and shoulder muscles. This uses up a lot of energy so can tire you out quickly. Breathing control can help you to relax and breathe more gently and effectively. Try and practice this when you’re not too short of breath, so it becomes familiar.
- Sit in a well support chair, relax your shoulders
- Breathe gently in through your nose and out though your mouth
- Place your hand gently on your tummy
- Feel it move up and down
- Do for 1-2 minutes
- Aim for a gradual change from breathlessness to controlled breathing
Relaxation
Breathlessness can make you feel anxious, frustrated and panicky. This can cause rapid, shallow breathing which can make you more breathless. Relaxation techniques can help, for example yoga, use of free relaxation apps, mindfulness, meditation, walking in nature, breathing techniques, completing your hobbies, listening to music, or thinking of yourself in your happy place.
Temperature
In the summer, or when there is an increase in temperature, humidity or air pollution, it can be more difficult to breathe. A hand held fan or cool breeze can help with this. In the winter, the cold air can cause airways to narrow which can also make breathing more difficult. A scarf over your nose and mouth can help with this.
Medication
Don’t forget to use your medications. Your bronchodilators widen the air passage and increase airflow, so should help with your breathlessness.
