Can changing your breathing pattern reduce coronavirus exposure?Posted: April 1, 2020 Filed under: Breathing/respiration, health, relaxation, self-healing, Uncategorized | Tags: coronavirus, COVID-19 9 Comments
This blog is based upon our breathing research that began in the 1990s, This research helped identify dysfunctional breathing patterns that could contribute to illness. We developed coaching/teaching strategies with biofeedback to optimize breathing patterns, improve health and performance (Peper and Tibbetts, 1994; Peper, Martinez Aranda and Moss, 2015; Peper, Mason, and Huey, 2017).
For example, people with asthma were taught to reduce their reactivity to cigarette smoke and other airborne irritants (Peper and Tibbitts, 1992; Peper and Tibbetts, 2003). The smoke of cigarettes or vaping spreads out as the person exhales. If the person was infected, the smoke could represent the cloud of viruses that the other people would inhale as is shown in Figure 1.
Figure 1. Vaping by young people in Riga, Latvia (photo by Erik Peper).
To learn how to breathe differently, the participants first learned effortless slow diaphragmatic breathing. Then were taught that the moment they would become aware of an airborne irritant such as cigarette smoke, they would hold their breath and relax their body and move away from the source of the polluted air while exhaling very slowly through their nose. When the air was clearer they would inhale and continue effortless diaphragmatically breathing (Peper and Tibbetts, 1994). From this research we propose that people may reduce exposure to the coronavirus by changing their breathing pattern; however, the first step is prevention by following the recommended public health guidelines.
- Social distancing (physical distancing while continuing to offer social support)
- Washing your hands with soap for at least 20 seconds
- Not touching your face
- Cleaning surfaces which could have been touched by other such as door bell, door knobs, packages.
- Wear a mask to protect other people and your community. The mask will reduce the shedding of the virus to others by people with COVID-19 or those who are asymptomatic carriers.
Reduce your exposure to the virus when near other people by changing your breathing pattern
Normally when startled or surprised, we tend to gasp and inhale air rapidly. When someone sneezes, coughs or exhales near you, we often respond with a slight gasp and inhale their droplets. To reduce inhaling their droplets (which may contain the coronavirus virus), implement the following:
- When a person is getting too close
- Hold your breath with your mouth closed and relax your shoulders (just pause your breathing) as you move away from the person.
- Gently exhale through your nose (do not inhale before exhaling)-just exhale how little or much air you have
- When far enough away, gently inhale through your nose.
- Remember to relax and feel your shoulders drop when holding your breath. It will last for only a few seconds as you move away from the person. Exhale before inhaling through your nose.
- When a person coughs or sneezes
- Hold your breath, rotate you head away from the person and move away from them while exhaling though your nose.
- If you think the droplets of the sneeze or cough have landed on you or your clothing, go home, disrobe outside your house, and put your clothing into the washing machine. Take a shower and wash yourself with soap.
- When passing a person ahead of you or who is approaching you
- Inhale before they are too close and exhale through your nose as you are passing them.
- After you are more than 6 feet away gently inhale through your nose.
- When talking to people outside
- Stand so that the breeze/wind hits both people from the same side so that the exhaled droplets are blown away from both of you (down wind).
These breathing skills seem so simple; however, in our experience with people with asthma and other symptoms, it took practice, practice, and practice to change their automatic breathing patterns. The new pattern is pause (stop) the breath and then exhale through your nose. Remember, this breathing pattern is not forced and with practice it will occur effortlessly.
The following blogs offer instructions for mastering effortless diaphragmatic breathing.
Peper, E., Martinez Aranda, P., & Moss, E. (2015). Vulvodynia treated successfully with breathing biofeedback and integrated stress reduction: A case report. Biofeedback. 43(2), 103-109.
Peper, E., Mason, L., Huey, C. (2017). Healing irritable bowel syndrome with diaphragmatic breathing. Biofeedback. (45-4). /
Peper, E., and Tibbetts, V. (1992). Fifteen-Month follow up with asthmatics utilizing EMG/Incentive inspirometer feedback. Biofeedback and Self-Regulation. 17 (2), 143-151.
Peper, E. & Tibbetts, V. (1994). Effortless diaphragmatic breathing. Physical Therapy Products. 6(2), 67-71. Also in: Electromyography: Applications in Physical Therapy. Montreal: Thought Technology Ltd.
Peper, E. and Tibbitts, V. (2003). Protocol for the treatment of asthma. In: Zheng, Y. (ed). Clinical Practice of Biofeedback. Beijing: High Education Press (HEP). 163-176. ISBN 7-04-011420-8
Hi, Erik, It’s Arnie. I always enjoy your posts. Here’s to the health of you whole family!
Erik, You are always on target, focused, and with wide perspective. Thx, stay safe.
Wonderful idea that u brought forward to avoid corona virus. Exactly it is possible in certain emergency situation.
Hope I can clip ur blog in my whatsapp groups, so that they can follow it.
Thank u sir
Expecting more from you.
Have a nice day
By the by it is un imaginable situation in USA the social spread of covid 19. Here in India the country in lockdown for 21 days.
Very nice. Thank you! Much easier to understand. The breathing instructions are clear and very available in this article. Thank you!
Hi Erik, So how do we protect others and ourselves when we are the ones coughing or sneezing?
Thanks so much!
I find this practice of breathing involves the whole body and becomes more natural and intuitive over time.
Thanks for this Eric. Missed not seeing you at the WABN conference this year, hopefully, i’ll get it back up and running again or we’ll meet up again at some other conference, julia.r.
I would love to see a similar photo of all the suspended particles emitted during an average cloud from an average vaping enthusiast. Even without backlighting, the cloud is immense and those particles probably more closely approximate the size of viral particles, carried by breezes and sneezes.
If I can detect the flavor in some one’s vape emissions at 20 feet, I suspect particles easily travel that far. Let’s keep our distance; and recognize the bad habits.