How breathwork can help you recover from COVID-19 and Long COVID.

September 25, 2021 Delainne B.

COVID-19 often affects the parts of the brain and central nervous system that control respirations, oxygen balance, and nerve function, meaning, it can affect breathing and oxygen levels regardless of whether or not you develop COVID related pneumonia. This is an issue because oxygen is the only fuel neurons (brain cells) need. When you don’t have enough oxygen to the brain, your body triggers the fight or flight stress hormones (adrenaline) to pump the heart faster and move the blood to your brain faster. The pulmonary system is delicate, complex and essential. When it is not working correctly you may experience brain fog, brain damage, fatigue, organ damage, and nerve damage. Breathwork can counter some of this my calming your body, allowing it to heal, and delivering more oxygen to your brain cells.

Long COVID Basics

The acute COVID-19 infection can cause a cytokine storm, an interruption of the normal functioning of the immune system, leading to histamine overproduction that causes inflammation of the nervous system and organs. This is one of the first post COVID complications that develops.

The most commonly affected nerve impacted by long COVID is the vagus nerve. The vagus nerve touches every organ in your body, including the lungs and diaphragm. When the branches of the vagus nerve that control the pulmonary system, the lungs and or diaphragm cannot work properly.

Breath-work, nutrition, hydration, sleep, exercise and physical/emotional stress management are important tools for Long COVID recovery and basic elements of self-care.

Stress triggers Long COVID symptom flare ups

Minimizing stress is critical. The body cannot heal when it is using its energy to cope with stress because it senses a physical or psychological threat.

No matter what the stressor is, your body reacts the same way, by releasing adrenaline and other stress hormones that change the way your body is functioning. This is called the fight or flight reaction, which is a protective response to danger, regardless of what the danger is such as:

Reading an upsetting article
Arguing with someone
An accident or a threat of an accident
A threat to your life
Fear about being sick, losing your job, an animal… anything that causes fear
Frustration, concern or worry about family, kids or friends
Extreme or rigorous exercise
Small things you react to quickly like spilled milk or burning your finger.

No matter what the stressor is, the fight or flight activation is physically triggering histamine release and diverting your energy and oxygen from its normal pathways that supply your brain and organs with oxygen to you large muscles in preparing to run or defend yourself.

Breathwork Basics

Take a slow deep breath, hold for 3 seconds, and exhale slowly. It may help to imagine you are blowing the fuzzies off a dandelion or blowing bubbles. Repeat slowly 10 times. Practice this exercise at least twice daily. Remember the importance of stretching your body and muscles to also get your blood flowing, bringing oxygen to all parts of your body. This will help calm your body, your mind, your nervous system, and help you sleep.

You may experience discomfort in the lungs when you start doing breath work. This is normal and not a concern. The surfaces of your lungs are sticky, and when you don't use them fully, they can stick together a little bit, but the mucosal lining of the lung will protect them from damage when you breathe. It's really important to breathe through that pain to get your lungs fully inflated and functioning again. You are not going to injure them, but they will let you know when you're not using them enough.

If you have had a recent respiratory infection, the deep breathing will likely loosen up mucous. This is a good thing! It will prevent bacterial infections like bronchitis or pneumonia. Be sure to cough that mucous up and spit it out. The more you get out, the faster your recovery will be.

If you continue to have issues with MCAS, shortness of breath or brain fog, talk to your doctor about H1 & H2 blockers (antihistamines like Pepcid & Benadryl or Zyrtec) to address the histamine overload.

Things you can do to help yourself

Minimizing physical & psychological stressors is essential in recovery from Long COVID.

Nutrition: Try to eat protein and fresh vitamin rich foods daily and avoid chemicals, preservatives, sugars, fast foods, prepared foods and high histamine foods.
Don’t skip meals. Your body needs protein, vitamin C, and vitamin D to heal from any injury or illness. A low histamine or low carbohydrate (sugar) diet is recommended by doctors treating Long COVID (PASC), and many people report a reduction in symptoms within 1-3 days of the diet change, including decreases in sneezing, itching or hives, irritable bowel syndrome, body pain, along with a reduction in swelling and inflammation.
Hydration: A minimum of eight 8 oz glasses of plain water daily is recommended.
Avoid drinks with chemical additives. You can easily make a fresh electrolyte drink yourself by adding a dash of mineral rich Epsom salt and a piece a fruit like a raspberry for flavor instead of spending money on commercial drinks like Gatorade that contain chemicals and sit in plastic bottles for long periods of time. Remember that caffeine and alcohol have dehydrating effects.
Sleep hygiene: Getting 7-9 hours of sleep so your body can repair itself. You need at least 4 hours of uninterrupted sleep to get into the restorative phase of sleep.
Avoid stimulating activities after dinner like thrilling movies or books, arguments, negative news or frustrating stimuli.
If you wake up frequently or with a startle, you may be experiencing drops in your oxygen level, which signal your brain to release adrenaline to force you to take a breath. This could be a temporary inflammation issue or more enduring sleep apnea. Ask your doctor for a sleep study to evaluate your need for a CPAP or BiPAP, a machine that pushes air into your lungs when it senses an apneic episode (periods of not breathing).
Stress management: Stress affects every component of your life.
The only thing you can control about stress is your reaction to it. Try to avoid or minimize your exposure to stressful situations: Turn off the news, make family visits that end unpleasantly short, wait for the morning to have intense discussions, let go of things that annoy you but don’t really matter in the big scheme of things, avoid intense conversations or entertainment in the evening.
Exercise within tolerance: Pace yourself and do not push your body to extremes in any way.
For some this may mean seated breathing exercises, walking to the mailbox. Rest when your body says to slow down. Gradually build on your activity endurance as your body cues you to progress. This can be hard to gauge, because when you feel good you naturally do more, but if you do too much you may experience symptom flare ups 1-3 days later as the post exertion inflammation builds. Some people describe this as post exertional malaise, others experience severe recovery set backs.
Breathwork: You can literally stop the fight or flight reaction by taking slow deep breaths.
Deep slow breathing shuts down the adrenaline flow, slows your heart rate, lowers your blood pressure and decreases stress related histamine release. When you do this, your blood reroutes back to your brain and nervous system to allow you to think clearly. It also allows your body to use its energy and oxygen to heal your inflamed nerves and organs.

Long COVID Solutions

It has been a long journey to get here, but every day has brought new scientific advances in addressing Long COVID. We have found The Wellness Company with no waiting list for Long COVID telehealth services in the US and expanding internationally soon.

Keep moving, keep breathing.

Brought to you by covidCAREgroup, connecting the dots of long COVID through education, research and resources.

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