Looking after your lungs during the winter months
It’s been a long couple of years for respiratory illness across the world, with COVID and it’s varying strains and waves, and the increasing severity of the flu. Not to mention the other conditions that have been made more severe from our long periods of hibernation (i.e lockdown and isolation!) such as rhinovirus and respiratory syncytial virus (RSV). And now of course there is more and more information popping up about “long covid” and the long term effects it’s having on our bodies.
So with all these bugs floating around, threatening our health at every turn, what can we do to care for our poor lungs?
Generally most respiratory illnesses cause a couple of key issues for our lungs. One, is an increased production of phlegm (i know, gross!) But actually this gross stuff performs an important job in keeping us well. When our bodies detect a virus or bacteria in the body, our immune system kicks into gear a set of processes that produces more mucous in the lungs (also in other parts of the body- hence snotty noses!). This mucous collects up those nasty germs as it travels through the lung pipes, with the aim of carrying them upwards towards the mouth so we can cough them out. Pretty clever hey!
The other issue the bugs can cause is swelling of the airways. This swelling blocks that wonderful oxygen from being able to get into the deep parts of our lungs and thus makes us short of breath. Hence we’re suddenly puffing like a steam train when walking up stairs! Though this swelling is an acute/short term response and usually settles down quickly.
So if an increase in phlegm is a good immune response, and shortness of breath should settle down quickly, why are we worried?!
Because if that phlegm isn’t cleared from the chest, it can sit in the lungs and turn into a nasty chest infection. This makes our phlegmy cough and snotty nose feel like a breeze in comparison to the fever, chills and whole body aches that come with systemic infections. To look after yourself and avoid the dreaded infection,drink plenty of water, get plenty of rest, combined with regular movement of the lungs. You can do this through light exercise (walking is the best!), and deep breathing exercises (see the Active-Cycle of Breathing Technique below). Both of these activities increase the amount of air getting into the lungs to get in behind the gunk sitting in the depths so it can be moved towards the exit hole!
The Active Cycle of Breathing Technique (ACBT)
Sitting comfortably with your back straight and your legs and arms supported
Take a deep breath through your nose to fill your lower ribs and belly
Hold this full breath for 3 seconds
Slowly exhale all the air out through the mouth
Repeat this breath and hold 5 times total
Return to relaxed breathing
Complete steps 2-5 again
Finish off with a 2 - 3 huff’s, this involves an open mouth and open throat forceful huff out of the lungs (as if you were fogging up a mirror- with a bit of aggression to it)
Cough if this huff triggers one, if not return to relaxed breathing
For the majority of us coughing up phlegm won’t be an issue, so a couple of days of extra snot and coughing up “gunk” and then we’re good to go! But for those out there with conditions that affect lung volume and function (such as emphysema, cystic fibrosis, COPD, bronchiectasis, asthma) or whose respiratory muscle strength is impaired (muscular dystrophy, motor neurone disease) this leads to a lack of ability to clear the gunk. That’s where a visit to your respiratory physiotherapist is key!
Through the use of breathing and manual techniques, your physio can help move the phlegm from the depths of the lungs towards the mouth for clearing. They can also provide education on lung clearing devices, breathing assistance and cough assistance machines and gently guide you through a graded exercise program to improve your exercise tolerance and reduce shortness of breath.