Breathing Exercises for PTSD and COPD: How to Breathe Better Under Stress
If you have PTSD, post-traumatic stress disorder, then you may find that it comes with several other symptoms and diagnoses if you’ve been professionally treated. Today’s blog is discussing how PTSD is linked to irregular breathing and may be comorbid with COPD, chronic obstructive pulmonary disease. More importantly, this blog will provide you with three key breathing strategies to ease you anxiety and breathe deeper and better because, yes breathing exercises can help COPD.
Deep breathing exercises offer a quick and effective way to calm your body and mind, especially when you don’t have the time or space for more intensive relaxation techniques like Progressive Muscle Relaxation. You can practice these exercises anywhere and anytime to bring your nerves under control and strengthen your breathing muscles. All it takes is just one minute of your day. And with more reps, consistently, you can be in control of both your body and mind.
How you breathe reveals a lot about your mental and neurological state. Although breathing isn’t something we readily think about when it comes to mental or physical health, it reveals your triggers when you pay attention. For example, the way you breath in a stressed versus relaxed situation directly shows your mental state. If you’re able to catch your breathing during a stressful or anxious filled moment, and slow it down and breathe deeply, then you’ll find that your breath also directly influences the way you think. In this way, you can have control over your mind.
Next time you’re feeling triggered, pay attention to your breathing pattern. Is it shallow and restricted to your chest, or deep, reaching down into your belly? What mood are you in when your taking in shallow versus deep breaths? Understanding these differences can help you manage your triggers and promote relaxation.
Top 3 breathing exercises for PTSD and COPD
Here is a progression off breathing exercises that will help you control and strengthen your breath. Start with crocodile breathing to understand how to breathe deeply through your diaphragm. Once you master the feeling of deep breathing, you can progress to the other breathing style below to open up all your airways with nostril breathing, and strengthen your diaphragm with equal breathing.
Crocodile Breathing (diaphragmatic breathing):
Place your hands on your lower belly.
Inhale deeply through your nose until it reaches your hands.
Exhale through your mouth.
Repeat at least 5 cycles.
Make sure your chest remains still, as chest movement indicates shallow breathing. To activate your parasympathetic nervous system, focus on deep belly breathing, which reduces stress and anxiety. You will see your stomach rise and fall as you breathe with your chest remaining still. Continue this process until you feel relaxed.
Alternate Nostril Breathing:
Using your right hand, place your index and middle fingers between your eyebrows.
Use your thumb to close your right nostril, and inhale deeply through your left nostril.
Hold your breath for 3 seconds.
Close your left nostril with your ring finger, and exhale through your right nostril.
Alternate nostrils for each breath, repeating the cycle at least 5 times.
This breathing technique balances the nervous system and reduces mental tension, making it ideal for calming your mind during stressful moments.
Equal Breathing:
Slowly inhale for 4 seconds.
Hold your breath for 4 seconds.
Slowly exhale for 4 seconds.
After exhaling, hold for another 4 seconds.
Repeat this process at least 5 times.
Equal breathing promotes relaxation and mental clarity by regulating your breath and calming your nervous system. For the best results, close your eyes while performing this technique. If you’re unable to inhale or especially exhale for 4 full seconds, then simply start with 2 or 3 seconds then progress. Remember to have grace with yourself.
Conclusion
Incorporating these simple but effective breathing exercises into your daily routine can significantly reduce stress and manage PTSD and COPD symptoms. Whether you practice Crocodile Breathing, Alternate Nostril Breathing, or Equal Breathing, you can take control of your nervous system and find relief in just a few minutes. Consistency is key, so practice these exercises regularly to experience long-term benefits.
About the Author:
COACH DEE | CERTIFIED STRENGTH COACH, CSCS, ACE—CPT
Deborah Park, known as Coach Dee, is the owner of Drip Training LLC and an ACE Certified Personal Trainer and Health Coach. With a background in architecture and kinesiology from the University of Virginia, she has extensive experience in personal training and athletic coaching in a clinical (physical therapy) setting. Coach Dee combines her scientific knowledge with years of hands-on experience to create programs that empower clients to regain control over their bodies and minds.
Her journey into personal training was deeply influenced by her personal struggles, including recovering from a life-changing car accident that led to PTSD and pain from scoliosis. This experience gave her a unique understanding of the connection between mental health and physical well-being. Coach Dee is committed to helping clients develop resilience, build strength, and rediscover their confidence—no matter the challenges they face.
