Transformational Breath ® is a great preventative tool to boost your immune system and activate your respiratory system. However, if you contract Covid you will find that a gentler breath pattern which supports oxygen exchange in the alveoli is preferable. Indeed, we recommend that you wait 3 weeks before doing a Transformational Breath ® session after contracting Covid 19..
Be sure to seek medical attention for advice if you are experiencing symptoms of Covid 19.
Here are 4 techniques suggested by Transformational Breath Trainer Dr. Pippa Wheble (exercise 1) and Senior Trainer Catharina von Bargen (exercises 2 to 4) who have both had personal experience of Covid 19.
Exercise One: BOX BREATHING TECHNIQUE
Recommended by Dr. Pippa Wheble, Edinburgh GP and Transformational Breath® Trainer
“During my acute COVID-19 illness, I was not able to connect my breath and the box breath was a great support and comfort – providing peace and comfort at a difficult time.”
Breathing in and out through the nose is recommended in this instance.
- Breathe in to a count of four through your nose
- hold your breath to a count of four.
- breathe out to a count of four
- hold your breath out to a count of four.
- Then begin again.
- Do eight cycles of this technique – maybe to music.
Maybe saying the numbers in your head will help
- Breathe in 2, 3 , 4
- Hold your breath in 2, 3, 4
- Breathe out 2, 3, 4
- Hold your breath out 2, 3, 4
- then begin again
Pippa also recommends: ‘In the weeks and months following an acute COVID-19 infection, establishing a routine with sleep, food and gentle exercise, staying connected and making sure to protect at least 2 hours every day to be away from your phone/screen are crucial to support recovery.
SENIOR TRAINER CATHARINA VON BARGEN SHARES
Catharina von Bargen, Transformational Breath ® Senior Trainer in France recommends three different techniques from her experience of contracting Covid.
Exercise 2: CALM CONNECTED BREATHING THROUGH THE NOSE.
Find a comfortable position either sitting up or lying down. Gently and slowly breathe in and out through your nose for several minutes at a time. The in breath and the out breath need to be of the same length with no pauses between them. Put your hand on your belly to make sure you are breathing deeply enough to activate your diaphragm. Feel your body relax and your mind calming down. You can even try this while walking around. You may like to imagine breathing in light while you are doing it and as you breathe out imagine it spreading through your whole body. .
Catherina says: This is a gentle way of keeping the breath flowing and open and it definitely helps you calm down and reduce stress and anxiety
Exercise 3: HUMMING
Put on your favourite song and just start humming! You can improvise your own melody. Find a comfortable position, sitting or standing up. Place your thumbs on your ears, your fingers delicately on your closed eyes. Inhale deeply, expanding your belly. Hum with a continuous sound, your mouth closed, for several minutes. Stay immobile and in silence and enjoy the feel of energy circulating in the body. Singing or toning (making a sound, such as an aaah sound) instead of humming, may also help.
Catharina says|: ‘After humming for several minutes you will most likely feel more vibrant and alive as if each cell of your body has received a nice shower of positive energy.
EXERCISE 4 MAKE AN S OR F SOUND AS YOU BREATHE OUT.
Breathe in and out with a long exhale, making a ;’s’ or ‘f’ sound on the exhale. This can help to inflate the alveoli and release mucus. To increase the effect, try lying on your belly with your chest lower than your belly (on a cushion may be) which can help the mucus to drain out of your lungs. Trying tapping on your chest or have someone tap on your back in the area of your lungs.
Catharina says: The idea is to create a resistance to the outflowing breath so that the pressure on the lungs increases during the exhalation. This helps to inflate the alveoli, the smallest passageways of the lungs, activate the tissues and release mucus.
If you would like advice about any of these techniques please get in touch Birmingham Breathes via the Contact Page