Shortness of breath: How can I deal with respiratory distress? These 3 tips can help

Shortness of breath and respiratory distress are very unpleasant. The feeling of not getting any air, or too little air, can have different causes. If you have regular or permanent shortness of breath, you should see your doctor to investigate why.

Shortness of breath and respiratory distress: Possible causes

There are many reasons respiratory distress may occur. We need to distinguish between acute respiratory distress, which can be an emergency - for example, in asthmatics, where an emergency doctor may have to be called - and shortness of breath, which occurs when the bronchial tubes are already constricted, and increases under stress, such as in COPD patients.

Overview – possible causes of shortness of breath:

• Chronic lung diseases, such as asthma, bronchiectasis, chronic bronchitis, COPD and cystic fibrosis 
• Acute viral or bacterial lung infections
• Other acute lung diseases (such as embolism)
• Healing process after acute lung disease
• Heart diseases
• Obesity, weight gain
• Pregnancy
• Exceptional mental states (e.g. excitement, stress, anxiety and panic)

If you experience shortness of breath associated with a respiratory disease, this is usually caused by the mucous membrane in the bronchial tubes swelling (due to allergies or inflammation). This leaves the bronchi unstable, so they can collapse, which then narrows the inside space (lumen) through which air can flow in and out. The bronchial tubes then feel tight and it is more difficult to breathe. Another cause of respiratory distress can be cramping of the respiratory muscles, which very quickly narrows the airways.

Situations and other circumstances that can lead to shortness of breath

Shortness of breath and respiratory distress can occur or become worse in certain situations. Examples for this are:

• Exertion (such as climbing stairs)
• Excitement, stress, anxiety and panic
• In patients with allergies if they come into contact with the specific allergen, such as pollen, dust mites or animal hair
• If the airways are hypersensitive, sometimes all it takes is reduced air quality, such as: any type of (fine) dust, fumes, cigarette smoke, smoke from a fire (can also escape from a poorly sealed wood burner), musty indoor air, or indoor air polluted with mould (such as very damp cellars), cold or humid air, or similar.
• In exceptional cases where there is a pre-existing pulmonary disease: lying on your back. It makes it harder for the diaphragm to do its job if you are lying on your back.

The more sensitive the lungs, the more they react to external irritants. You may, for example, find that a few weeks after a serious lung infection you become short of breath and have to cough if you are standing by a campfire or open fire, even if that never gave you breathing problems before.

2.Breathing exercises and PEP breathing

Calm your breathing and do the exercises that help your airways and breathing relax.

For instance:

Breathing relief by relieving the weight of your arms. Place your arms on a railing, for example, or adopt a goalkeeper position. Click here for instructions on exercises that relieve strain and other exercises to counteract respiratory distress and panic attacks. 

Pursed lip breathing: Pursed lip breathing involves breathing calmly and evenly through slightly pursed lips. Pursed lip breathing is a form of PEP breathing. 

PEP breathing: PEP breathing is when you exhale against resistance. This can also be achieved with assistive devices. Examples of assistive devices of this kind are the PARI PEP S  or the PARI-O-PEP. Both devices are available in the pharmacy or online.