- Patients recovering from chronic COVID-19 and long-term symptoms may benefit from breathing exercises.
- These breathing exercises follow a tiered approach, building in intensity as patients master each phase.
- Long-haulers must take recovery slowly in order to avoid setbacks.
When the pain begins, it doesn’t start from one specific source. Those who experience it say it’s not something you can pinpoint or put your finger on. For so many COVID-19 long-haulers—a cohort of people who have recovered from COVID-19 only to experience countless residual symptoms—the pain is often systemic and all-encompassing. Call it a post-COVID-19 syndrome. Call it a long-hauler syndrome. Call it anything, they say. Just find a remedy for it.
According to Marion Mackles, PT, LMT, it all begins with the breath.
Mackles is a cardiopulmonary physical therapist based in New York City and the director of the Airway Clearance Unit of the Pulmonary Wellness & Rehabilitation Center. She tells Verywell that breathing exercises are especially important for long-haulers because they can increase lung capacity, improve the function of the diaphragm, and restore respiratory muscle balance.
“The breathing exercises have helped me immensely—it truly has been an anchor in the tumultuous sea of post-COVID uncertainty,” Dawn Christensen, 52, an expressive arts counselor based in Suffern, New York, tells Verywell. Christensen contracted COVID-19 in March and still experiences a myriad of lingering issues, including shortness of breath, congestion, difficulty swallowing, chest tightness, and more. “This whole situation has been so scary and daunting. The practice of coming together and breathing and being guided has been such a blessing and gift. It has been a source of peace and calms when I feel overwhelmed by being short of breath.”
The breathing exercises have helped me immensely. It truly has been an anchor in the tumultuous sea of post-COVID uncertainty.
Mackles emphasizes the cognitive component of these exercises, and how they can help a patient feel more grounded in a body that has betrayed them.
“My breathing exercises tend to be more meditative in nature—helping patients start to become more aware of their breath, their bodies, and their surroundings—and then their breath in their bodies in their surroundings,” Mackles says. “For a lot of people, that’s where I stop. It’s really like taking them way back to the very roots of the breath.”
According to Mackles, for many long-haulers, there’s an element of relearning how to feel comfortable both breathing and living with chronic symptoms.
“It’s important to reteach the body that it doesn’t have to be afraid of breathing,” she says. “[We] focus on how our breath feels, how the air around us feels, and let our body know that it is okay. We are not the inability to breathe. We are not our symptoms or our condition. We are not our heads feeling light or heavy or our stomachs hurting, or our fatigue.”
Mackles combines elements of Tai Chi and Qigong into her breathing exercises, which focus on synchronizing the breath with movements. Research has shown that the soft movements of Qigong help to disperse blood and oxygen throughout the body, promoting healing and replenishment.1 It also suggests Qigong may boost overall lung and immune system function.
The Full-Body Effect of Breathing Exercises
Noah Greenspan, DPT, CCS, EMT-B, a cardiopulmonary rehabilitation specialist who has been working with Mackles since 1994, says these conscious breathing exercises can help reduce inflammation throughout patients’ bodies—a key feature present in COVID-19 patients—and help quiet the hyper-reactivity of the nervous system.
“A lot of times, we really have to slow people down, and sometimes people need a complete reset,” Greenspan, who founded the Pulmonary Wellness & Rehabilitation Center and the COVID Bootcamp, tells Verywell. “They need to quiet the inflammatory apparatus.”
Greenspan believes that by reducing the work of breathing and the anxiety associated with being short of breath, patients can reduce what he calls the sum inflammation: not just inflammation in the airways and the lungs, but other organs throughout the body.
“I didn’t realize until I started COVID Bootcamp that breathing involved so many tiny muscles and that COVID-19 could lead to those muscles becoming de-conditioned after being constricted for so long,” Jenny Berz, 50, a clinical psychologist and COVID-19 long-hauler in Massachusetts, tells Verywell. “Dr. Greenspan and COVID Bootcamp have taught me so much about the mechanics of breathing, as well as how to do breathing exercises that lead to increased strength and easier, more productive breath. No matter what symptoms I’m experiencing, I have found that taking a series of five or 10 deep, slow breaths helps me feel better both mentally and physically.”
What This Means For You
For long-haulers, COVID-19 recovery is a slow process. But a commitment to rehabilitation, including breathing exercises, can lead to physical and mental improvement.
A Non-Linear Road to Recovery
Mackles and Greenspan emphasize the importance of long-haulers not overdoing it. Scientists aren’t yet sure what the exact mechanisms behind this are, but when long-haulers exert too much physical effort—whether that’s by taking that extra step, or in some cases, that extra deep breath—they sometimes circle right back to where they started. This could be a result of chronic fatigue syndrome (CFS), which has been found to emerge after a viral infection.
“What we found when we started working with these patients is that Bootcamp would be working for them and they would be feeling great, and then, all of a sudden, out of nowhere, they can’t get out of bed for multiple days,” Mackles says. “We’ve learned to make the process incredibly slow—slower than our original Bootcamp that was developed for people with cardiovascular and pulmonary diseases.”
Joel Hough echoes that sentiment. The 56-year-old software engineer based in Manassas, Virginia, tells Verywell that because of a COVID-19 infection in April, he developed CFS-like symptoms in May. He initially pushed himself too much on breathing exercises and bike riding and wound up immobile for over three days. Since discovering this Bootcamp and its pacing practices, he says his heart rate is lower, his oxygen rate is higher, and he is slowly recovering—making sure to moderate his movements.
“The Bootcamp program is helping my muscles get stronger and more relaxed,” he says. “I am breathing better and stronger now.”
“Many patients start to feel better and overdo it,” Greenspan says. “If the furthest you’ve been able to walk is 100 feet, that doesn’t mean go out and walk a mile. That means walk 110 feet. I will always recommend stopping before you think you need to stop. Err on the side of caution.”
If the furthest you’ve been able to walk is 100 feet, that doesn’t mean go out and walk a mile. That means walk 110 feet.
Greenspan says it’s important to redefine what we know about the body when it comes to COVID-19 and starts from scratch. In order to do that, patients must become teachers.
“It’s so complex because people have all these different symptoms superimposed and intertwined with each other, so we’re trying to help unravel their condition strand by strand by strand,” he says. “For some of the exercises that we do, I start off by saying: ‘This may feel like you’re doing nothing, but you are.’ And many patients have commented that they ‘suck at doing nothing.’”
While recovery isn’t linear, that doesn’t mean it has to be at a standstill. Greenspan emphasizes that the body needs time to recover, but he believes that eventually, it will heal. In the meantime, many patients are reasserting their power over their illnesses in small, day-to-day victories, whether it’s by walking down a block for the first time in months, going up a full flight of stairs instead of an elevator, or relearning how to take a small, but a meaningful breath.