Three critical breathing exercises after wildfire exposure

Wildfires are increasingly posing serious threats to communities, with their impact on respiratory health becoming a major concern. The smoke inhalation from these catastrophic events can lead to long-term respiratory problems.

The Nursa team shares three effective breathing exercises that can significantly improve lung function and overall well-being after wildfire exposure.

Miranda Kay, RN explains, “Our breath is our most vital connection to life. In times of crisis, protecting and nurturing this connection becomes paramount.”

The devastation from wildfires, like the recent Park Fire, extends beyond the immediate destruction of forests and homes. It permeates the very air residents breathe, leaving many grappling with the smoke-laden consequences. With the Park Fire ranking as one of the largest wildfire in California’s history, the urgency for effective respiratory care escalates, according to ABC News.

“Protection of lung health when dealing with the aftermath of wildfires is not only a recommendation; it is critical for recovery in both the short and long term,” said Nursa Medical Editor Miranda Kay RN.

Effects of smoke inhalation: What you need to know
Wildfire smoke is a noxious mixture that includes carbon dioxide, water vapor, carbon monoxide, particulate matter, organic chemicals, nitrogen oxides and many other compounds. Brief exposure can irritate the eyes, throat, and especially lungs, causing serious respiratory problems in a person. Prolonged exposure increases the risk of more serious health effects, including asthma or chronic obstructive pulmonary disease exacerbations.

Recommended breathing exercises
Experts brought to the forefront the importance of proactive measures in mitigating the effects of smoke inhalation. Here are three breathing exercises that are of immense benefit after exposure to wildfire smoke:

Diaphragmatic breathing
Diaphragmatic breathing is sometimes referred to as abdominal or belly breathing. A technique is used to make sure oxygen is completely exchanged by putting the diaphragm into action. This exercise would reduce the impact of smoke inhalation.

How to practice diaphragmatic breathing

• Lie on your back or sit comfortably.
• Place one hand on the chest and another on the abdomen.
• Inhale through your nose deeply. Make sure that the rising of your abdomen is higher than that of your chest.
• Exhale slowly through your mouth.
• Do this for 5-10 minutes.

In a study published in PubMed Central, it was reported that diaphragmatic breathing significantly enhanced lung function and reduced symptoms in patients suffering from chronic respiratory diseases.

Pursed-lip breathing
Pursed-lip breathing slows down exhalation, prevents airways from collapsing too quickly, reduces shortness of breath, and induces relaxation. Such breathing is, in particular, helpful during and immediately after exposure to smoky conditions.

How to practice pursed-lip breathing:

• Inhale very slowly through your nose for a count of two.
• Pucker your lips as if you are about to whistle.
• Exhale slowly through pursed lips for a count of four.
• Continue for several minutes, especially during episodes of breathlessness.

According to ScienceDirect, pursed-lip breathing may increase oxygen levels and decrease the work of breathing in patients with compromised lung function.

Controlled coughing
Controlled coughing is a method devised to aid the expectoration of mucus from the lungs, which would be useful after exposure to wildfire smoke.

How to do controlled coughing

• Sit comfortably on a chair with your feet flat on the floor.
• Take a deep breath and hold it for 2-3 seconds.
• Use your abdominal muscles to generate a sharp cough; cough in a sequence of small coughs.
• Rest and repeat as necessary.

Controlled coughing is a way of maintaining a patient’s airway clear thereby decreasing the risk of chest infections and making breathing easier.

The importance of clean air
While such breathing exercises can go a long way to help alleviate the immediate effects of wildfire smoke, the need to minimize exposure cannot be overemphasized. Other measures one can use to protect respiratory health include the use of air purifiers indoors, wearing N95 masks when outdoors, and heeding local health advisories.

Effective breathing techniques can, therefore, be paramount in preserving lung health against a surge in wildfire outbreaks. That is, by some simple evidence-based exercises that are oriented toward respiratory health, we could better handle the risks brought about by smoke from wildfires and recover more effectively.

This information provided by nursa.com/.