Shortness of breath is a common symptom of COVID-19, manifesting as feeling winded, unable to catch one’s breath, or difficulty taking a deep inhale. While some experience mild breathlessness that resolves quickly, others find it more severe or prolonged, sometimes lasting for weeks or months as part of long COVID. Understanding how to manage these symptoms and recognizing when to seek immediate medical attention is an important part of navigating recovery.
Immediate Breathing Relief Techniques
When experiencing acute shortness of breath, specific breathing techniques can help regulate respiration and promote calm. Pursed-lip breathing slows breathing, making each breath more effective by keeping airways open longer and releasing trapped air. To perform this, relax your neck and shoulder muscles. Slowly inhale through your nose for about two seconds, as if smelling something. Then, purse your lips and slowly exhale for four to six seconds, aiming for a longer exhale than inhale.
Diaphragmatic, or belly, breathing strengthens the diaphragm, the primary muscle for breathing. This technique allows for deeper breaths, increased oxygen intake, and reduced breathing effort. To practice, sit comfortably or lie on your back with one hand on your upper chest and the other just below your rib cage. As you slowly inhale through your nose, allow your belly to expand, causing the hand on your abdomen to rise while the hand on your chest remains still. Gently exhale through pursed lips, allowing your stomach muscles to contract and your belly to fall.
Adjusting body position can also provide immediate relief. Leaning forward helps reposition the diaphragm, making breathing easier. This can involve sitting on a chair and leaning forward with arms resting on a table or your lap, or standing and leaning onto a stable surface. Lying on your side, propped up with pillows to support your head and upper body, or sitting upright in bed with pillows supporting your arms and shoulders, are additional positions that ease breathing.
Supportive Measures for Respiratory Recovery
Beyond immediate relief, recovery involves strategies that support lung function and overall well-being. Gradually increasing activity levels is important, as prolonged rest can weaken muscles and prolong fatigue. Begin with short, low-intensity activities like gentle walking or light household tasks, ensuring you can maintain a conversation without feeling overly breathless. Listen to your body and pace yourself, allowing for rest when needed and avoiding overexertion, which could worsen symptoms.
Proper hydration and nutrition play a role in supporting the body’s healing, including lung function. Staying well-hydrated helps thin respiratory mucus, making it easier to clear and reducing infection risk. Aim for 6 to 8 glasses (2 to 2.5 liters) of fluid daily, primarily water. A balanced diet rich in fruits, vegetables, and lean proteins provides nutrients for immune support and tissue repair.
Avoiding respiratory irritants is important during recovery to prevent further lung strain. This includes steering clear of cigarette smoke, secondhand smoke, strong fumes, and air pollution, which can irritate airways and hinder healing. Improving indoor air quality through ventilation or air purifiers is beneficial. Adequate rest and quality sleep are fundamental for the body’s recovery, allowing respiratory tissues to repair and strengthening the immune system.
Monitoring symptoms offers valuable insights into your recovery progress and helps identify any concerning changes. Keeping a log of how you feel, including breathlessness, fatigue, and other symptoms, helps track patterns. This record is useful when communicating with healthcare providers, providing a clearer picture of your health trajectory.
When to Seek Urgent Medical Care
While many cases of COVID-19 shortness of breath can be managed at home, certain signs indicate a need for immediate medical attention. Seek emergency care without delay if you experience severe difficulty breathing, persistent chest pain or pressure, or new confusion. Other urgent warning signs include an inability to wake or stay awake, or pale, gray, or blue-colored skin, lips, or nail beds, which indicate low oxygen levels.
If any of these symptoms appear, call emergency services immediately. Inform the operator if you are seeking care for someone who has or may have COVID-19. This information is for general guidance and does not substitute for professional medical advice.