“Stress is like a rock in your shoe. You can’t get rid of it until you take it out.”- Unknown

Whether it’s with regards to your boss’s deadline pressure, or your mom’s constant yelling to clean your room, stress has made a permanent display in the bookshelf of our lives.

As we progress more and more into the modern world of the 21st Century, we suffer from stress majorly.

However, the situation worsens when you have a chronic health condition on the side, especially respiratory ones.

Managing stress for such individuals is a crucial aspect of maintaining an overall good health, and handling yourself better. Chronic stress can exacerbate symptoms, and reduce lung function, which can completely restrict the lives of respiratory patients.

Reports from the American Lung Association, World Health Organization (WHO), as well as Indian Council of Medical Research (ICMR), have repeatedly highlighted and cautioned against the detrimental effects of stress on respiratory patients.

The only way to deal with it? Becoming aware of the situation and taking preventive steps to manage it better.

What’s the Connection between Stress & Respiratory Conditions?

Stress has a cascading impact on our bodies. It causes several physiological changes that trigger other health conditions.

Our bodies release hormones such as cortisol and adrenaline when we experience stress.

These cause the airways to narrow, and makes it more difficult to breathe, which can eventually lead to hyperventilation, and rapid and shallow breathing, leading to depletion of oxygen levels in the blood.

Chronic stress is known to potentially weaken our immune system. That leads to being more susceptible to infections, including respiratory ones.

Several reports conducted by leading organisations have proved that individuals with asthma, COPD, etc, are more likely to experience stress-related symptoms- wheezing, shortness of breath and coughing.

How can Respiratory Patients Manage Stress?

Mindfulness and Meditation Techniques

Diaphragmatic breathing: Lie down or sit comfortably. Place one hand on your chest and the other on your belly. Inhale slowly through your nose, feeling your belly rise. Exhale slowly, and feel your belly sink. Repeat this for 5-10 minutes.

Here’s a quick tutorial: https://www.youtube.com/watch?v=Mg2ar-7_HfA

Guided Imagery: Find a quiet place. Close your eyes and imagine a calming scene, like a beach or a forest. Focus on the sights, sounds and sensations. Do this for 5-10 minutes.

Body Scan Meditation: Lie down or sit comfortably. Focus on your toes and gradually move up your body. Notice every sensation. If you find any tension, imagine it melting away.

Regular Exercise

Gentle yoga such as Child’s Pose, Bridge Pose, and Cat-Cow Pose can help alleviate stress. Tai Chi is also a proven technique to improve blood flow, balance and cardiovascular health. Simply walking for 30-minutes a day can also help.