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Feeling Short Of Breath Often? You Should Try These 5 Effective Home Remedies

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Feeling Short Of Breath Often? You Should Try These 5 Effective Home Remedies

If you tell your doctor about how easily you might be getting winded – he will probably link your being short of breath to a heart or lung issue, and he’d be right. Being short of breath[1] can be linked to something as simple and commonplace as lung congestion or being overweight, and something as serious as heart disease and COPD (chronic obstructive pulmonary disease).

It’s a big world of medical procedures and scientific names – and to get to the bottom of your shortness of breath, you’d have to consult a doctor.

However, you can try a few tested and trusted home remedies for this to nudge your sinus cavities open and perhaps even clear the congestion in your respiratory system. Here are a few home remedies and breathing techniques you can try to alleviate the worst of the symptoms.

1. Diaphragmatic Breathing Exercise

Diaphragmatic breathing or abdominal breathing is a technique in which you try and hold the chest steady – letting air in and then expelling it from the abdomen – so as to strengthen the diaphragm for better breathing.[2]

To perform this breathing exercise:

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hic-diaphragmatic-breathing-1

    via Cleveland Clinic

    1. Lie on your back on a flat surface like a bed with your head supported, and knees bent. Place one hand flat on your chest and the other below your ribs on your abdomen – this will help you feel you diaphragm’s movements.

    hic-diaphragmatic-breathing-2

      via Cleveland Clinic

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      2. Breathe in slowly through your nose – making a conscious effort to keep your chest still and letting your abdomen move.

      hic-diaphragmatic-breathing-3

        via Cleveland Clinic

        3. Breathe out normally (or use the pursed lip technique as described below) letting your chest move as little as possible.

        2. Pursed Lips Technique

        The pursed lips technique[3] is another breathing exercise that helps alleviate shortness of breath by improving ventilation and releasing any air bubbles trapped in the lungs. To do this exercise, sit comfortable erect in a chair and relax your neck and shoulder muscles. Breathe in slowly through the nose for two counts, keeping the mouth closed – inhale, one, two. Now purse your lips as if for whistling, and breathe out slowly through the mouth while counting to four – exhale, one, two, three, four.

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        screen-shot-2016-12-01-at-10-22-56-am

          via healthline

          3. Steam Inhalation

          Steam inhalation works best if you are short of breath because of cold, nasal congestion or even chronic lung congestion. Inhaling steam[4] helps thin down the mucus and helps you eliminate it by coughing it up, or blowing your nose. There are plenty steamers available at your local pharmacy that get the job done – they are safe to use since the hot water remains covered.

          If you don’t have a steamer then simply heat water to a boil and put it in a deep bowl, add in some peppermint or eucalyptus oil. Lean in towards the bowl, being careful not to burn your skin from the water or the steam and put a towel on your head to stop the steam for dissipating. Breathe in deeply for a couple of minutes. Repeat once or twice a day.

          4. Have Some Black Coffee

          Coffee is both a mental stimulant as well as a muscle stimulant. Which is why after a cup of strong, black coffee – you feel both refreshed and energized. Caffeine helps reduce any respiratory muscle fatigue and clears the airway marginally too.[5] However, too much of coffee will increase your heart rate and have the opposite effect – stick to one espresso or coffee to alleviate any shortness of breath.

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          5. Go The Ayurveda Way With Fennel

          According to Ayurveda, fennel is an expectorant, as in it helps you to cough up that mucus from your respiratory system faster, thereby clearing your airways and lungs and letting you breathe to your fullest extent. Fennel[6] also has iron and so consuming fennel will help anybody with anemia get to a healthier iron blood level – and help them avoid being short of breath.

          You can dry roast fennel seeds in a pan and then chew it down a spoonful when cool – it leaves a pleasantly sweet aftertaste. Else, add in a spoonful to a cup of hot water and let it steep for 10 minutes. Strain and drink up, once a day – sweetening it with honey if needed.

          Remember to consult a doctor before you try anything in case you are already on medication – and avoid anything you are already allergic to; for an allergy can actually worsen your condition and make you even more short of breath than you were to begin with.

          Reference

          [1] http://www.mayoclinic.org/symptoms/shortness-of-breath/basics/causes/sym-20050890
          [2] http://my.clevelandclinic.org/health/diseases_conditions/hic_Understanding_COPD/hic_Pulmonary_Rehabilitation_Is_it_for_You/hic_Diaphragmatic_Breathing
          [3] http://my.clevelandclinic.org/health/diseases_conditions/hic_Understanding_COPD/hic_Pulmonary_Rehabilitation_Is_it_for_You/hic_Pursed_Lip_Breathing
          [4] http://www.naturalnews.com/037687_steam_inhalation_respiratory_system_circulation.html
          [5] http://www.healthcentral.com/asthma/c/question/91620/29837/
          [6] http://www.botanical-online.com/naturaltreatmentcough.htm

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          Rima Pundir

          Health, Wellness & Productivity Writer

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          Last Updated on December 2, 2021

          The Importance of Making a Camping Checklist

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          The Importance of Making a Camping Checklist

          Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

          There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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          Why You Should Have a Camping Checklist

          Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

          Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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          Here are some tips to help you prepare for your next camping trip.

          1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
          2. Find or create a good camping checklist that would best suit your kind of camping adventure.
          3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
          4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
          5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

          Now on to the checklist!

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          Here is how your checklist should look

          1. CAMPSITE GEAR

          • Tent, poles, stakes
          • Tent footprint (ground cover for under your tent)
          • Extra tarp or canopy
          • Sleeping bag for each camper
          • Sleeping pad for each camper
          • Repair kit for pads, mattress, tent, tarp
          • Pillows
          • Extra blankets
          • Chairs
          • Headlamps or flashlights ( with extra batteries)
          • Lantern
          • Lantern fuel or batteries

          2.  KITCHEN

          • Stove
          • Fuel for stove
          • Matches or lighter
          • Pot
          • French press or portable coffee maker
          • Corkscrew
          • Roasting sticks for marshmallows, hot dogs
          • Food-storage containers
          • Trash bags
          • Cooler
          • Ice
          • Water bottles
          • Plates, bowls, forks, spoons, knives
          • Cups, mugs
          • Paring knife, spatula, cooking spoon
          • Cutting board
          • Foil
          • soap
          • Sponge, dishcloth, dishtowel
          • Paper towels
          • Extra bin for washing dishes

          3. CLOTHES

          • Clothes for daytime
          • Sleepwear
          • Swimsuits
          • Rainwear
          • Shoes: hiking/walking shoes, easy-on shoes, water shoes
          • Extra layers for warmth
          • Gloves
          • Hats

          4. PERSONAL ITEMS

          • Sunscreen
          • Insect repellent
          • First-aid kit
          • Prescription medications
          • Toothbrush, toiletries
          • Soap

          5. OTHER ITEMS

          • Camera
          • Campsite reservation confirmation, phone number
          • Maps, area information

          This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

          Featured photo credit: Scott Goodwill via unsplash.com

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