After recovering from a COVID-19 infection, many people experience lingering respiratory symptoms such as a cough, shortness of breath, or increased mucus production for weeks or months. Specific techniques and supportive lifestyle changes can help the lungs recover and improve the body’s ability to clear the airways. This guide provides actionable steps focused on strengthening the respiratory system and managing these residual effects.
Targeted Breathing Exercises
Restoring lung function often begins with re-training breathing mechanics that may have become shallow or inefficient during illness. These exercises engage the diaphragm, slow the breathing rate, and help mobilize secretions. Approach these techniques slowly, stopping if you feel lightheaded or excessively fatigued.
Diaphragmatic Breathing
Diaphragmatic, or belly breathing, is a fundamental technique for maximizing oxygen exchange by engaging the primary muscle of respiration. Sit or lie down comfortably, placing one hand on your chest and the other on your stomach just below the rib cage. Inhale slowly through your nose, focusing on making the hand on your stomach rise while the hand on your chest remains still. Exhale slowly through pursed lips, allowing your stomach to gently fall inward.
Pursed-Lip Breathing
Pursed-lip breathing is particularly helpful for managing sudden shortness of breath because it slows down the exhalation process. This controlled outflow helps keep the airways open longer, allowing for more complete expulsion of carbon dioxide and stale air. Breathe in slowly through your nose for about two seconds. Then, pucker your lips as if blowing out a candle and exhale slowly for four to six seconds, aiming for an exhalation twice as long as the inhalation.
Controlled Coughing and Huffing
Controlled coughing and the “huffing” technique are superior to forceful, uncontrolled coughing, which can cause airways to collapse and lead to irritation. To perform a huff, sit upright and take a medium-sized breath in, filling your lungs about three-quarters full, and hold it briefly. Next, open your mouth and force the air out in a quick, strong breath, making a “ha” or “huff” sound, as if trying to fog a mirror. This action moves mucus from the smaller airways to the larger ones, allowing you to follow up with one gentle cough to clear the loosened secretions.
Supportive Lifestyle Adjustments
Several daily habits and environmental modifications can significantly aid in lung clearance and overall respiratory comfort. These adjustments work in tandem with physical techniques to thin mucus and reduce airway irritation.
Adequate hydration is a powerful factor in maintaining airway health because water is a main component of mucus. When the body is dehydrated, mucus becomes thick and sticky, making it difficult to clear. Drinking plenty of fluids, generally aiming for eight glasses of water per day, helps thin the mucus, allowing for easier expulsion and reducing the risk of infection.
Controlling the air quality in your immediate environment is also beneficial, as dry air can worsen respiratory symptoms. Using a humidifier to maintain indoor humidity levels between 40 and 60 percent helps keep the nasal passages and throat hydrated. This moisture soothes irritated tissues and prevents mucus from becoming overly dry and difficult to clear.
Avoiding respiratory irritants is an important measure during recovery. These substances, such as cigarette smoke, strong chemical fumes, or intense perfume, can trigger inflammation and coughing fits, delaying the healing of sensitive lung tissue. Gentle movement, like short walks, and maintaining an upright posture also assist lung function by promoting better ventilation and encouraging gravity-assisted mucus drainage.
Recognizing When to Seek Professional Help
While self-management techniques are helpful for recovery, certain symptoms signal a need for medical evaluation to rule out complications or address persistent issues. Monitor your recovery closely and consult a healthcare provider if concerns arise.
Immediate medical attention is necessary for “red flag” symptoms suggesting an acute or worsening problem. Urgent warning signs include:
- Chest pain.
- A sudden and severe worsening of shortness of breath.
- Any sign of low oxygen (e.g., blue-tinged lips or fingernails).
- Feeling confused, unusually drowsy, or experiencing dizziness when standing.
A persistent cough that lasts more than four to eight weeks after the initial infection has resolved also warrants a follow-up appointment. Other concerning signs include coughing up blood, experiencing unexplained weight loss, or having a fever that lasts longer than three days despite at-home care. A medical professional can assess whether the symptoms are a result of post-viral inflammation or a different underlying issue.
If lung function remains significantly impaired, a doctor may recommend referral to a specialist for pulmonary rehabilitation. This program involves supervised exercise, education, and breathing strategies tailored to individual needs. Pulmonary rehabilitation is a valuable option for chronic cases, providing specialized support to help patients regain strength and improve their quality of life.