Fitness experts suggest that since Covid-19 affects the lungs directly, it is imperative to strengthen the lungs. Here we bring to you easy breathing exercises you can do while isolating at your home.
The second wave of Covid-19 has wreaked havoc in India. While the faltering medical infrastructure of the country is burdened with huge number of Covid patients, there are many with mild symptoms who have been advised to isolate at home and care for themselves. Experts suggest that with balanced food and regular exercise, people with mild symptoms of Covid-19 can win their battle against the disease.
To help people who are Covid positive with mild symptoms, we talked to two leading fitness experts of the country. The experts suggest that since Covid-19 affects the lungs directly, it is imperative to strengthen the lungs. The exercises and yoga asanas suggested by the experts help in reaching ideal saturation level, oxygenation and restore lung function. The breathing exercises also help in blood circulation and making one feel active during this monotonous time.
MODIFIED BREATHING TECHNIQUE FROM YOGA
Celebrity fitness expert Dr Mickey Mehta, a holistic health guru, has modified a breathing technique from yoga. He calls it POISON B, which is the acronym for Prevention Of Infection Seeding Optimal Nasal Breathing. The fitness guru says that it can be called poison for infection.
In POISON B, you have to sit on a chair with eyes shut. Sit in a relaxed position with straight spine. Only through your nostril, start breathing in and breathing out rigorously. But while you breathe in you have to lift your chest and balloon your stomach. While breathing out, it should contract. Do this for 10-15 second. After this, start taking deep breaths through the nose and start blowing out slowly through the mouth. Do this again for 10-12 second. That will be your recovery. Again do a rigorous in-out, lifting your chest and ballooning your stomach with each breath in. Again after 10-12 second, switch to slow breathing.
Mickey says that doing this three times a day before every meal can increase the movement of the diaphragm to its full length, 12-13 cm. And if the diaphragm moves to its full length, it expels all infections and bacteria out from the respiratory tract, from nasal tract and also from the adenoid at the back of the nasal cavity.
Another advantage of this breathing exercise is that while doing this all the five lobes of lungs get completely empty and get completely refilled. Our lung capacity is 5 litres. Normally, people breathe under 2-2.5 litre and have moderate life, and it seems they are dragging on life. But with full energy, charged at 5 litres, can you imagine how beneficial it will be.
CLEAN AND GREEN FOOD WITH YOGA ASANAS
Mickey suggests the breathing exercise should be accompanied by clean satvik and green food with asanas that stimulate your nervous system and glands. Mickey suggests asanas like bhujangasana, pawan muktasana, surya namskar, paschimotasana and taadasana, should also be done to improve immunity. The celebrity fitness expert says that all these exercises should be done in complete silence and stillness. When your body is left alone, loose and calm, all the tensions in the muscles are released, everything begins to flow well. When the flow is good, the elimination process of harder toxins is at the highest best.
STRETCHING, WALKING AND MEDITATION HELPS IN KEEPING MIND CALM
Deanne Pandey, a wellness coach, recommends mild stretching and beginner-level yoga asanas. She says anything that brings mental peace is suggested. At this time, Deanne says that the body is suffering, people are getting anxiety because of what is happening in the world, so meditation, yogic breathing, alternate nostril breathing, and early morning walks help in calming the mind. She emphasises on avoiding rigorous exercises. For the mind, one can always listen to calming yogic and meditation music, which does wonders.
Yogic exercises improve the pulmonary function in patients with chronic obstructive pulmonary disease. While performing these exercises, the experts suggest being cautious. They say don’t overdo these exercises. People should make sure they don’t get tired. These exercises are supposed to be relaxing and not tiring.
