24/07/2020
I thought this was an interesting read now that masks are compulsory!
https://m.facebook.com/story.php?story_fbid=963668234092525&id=331843627274992
I am sharing the following tips to help people breathe easier when wearing a mask. Many have reported, in groups I participate in, that it makes their symptoms worse or they have new ones. It doesn’t have to be that way.
Medical professionals usually get training on this, though recently I have heard from them as well. This post is not intended as a place to debate the efficacy of masks, the validity of protocols to wear them or to shame or judge people people for their views.
I am a Breath Behavior Analyst. My specialty is the psychophysiology of breathing. That means how our breathing habits affect the body’s chemistry and nervous system regulation. This includes hormones and thermoregulation issues.
Since all the Covid Protocols came into effect I see so many people who are experiencing an increase of or new symptoms while wearing a mask. The majority of this is from habits we use to breathe while wearing a mask that work against us. Most of this is unconscious breathing behavior, but the good news is you can reverse it quite quickly.
I refuse to profit off of world pandemic. So I’m offering these tips and free help to anyone who needs more support after trying this for a few days. There is no catch, except maybe finally catching your breath.
1. Only wear a mask if you cannot social distance according to Covid-19 protocols. I do not advocate for or against mask-wearing as a precaution (there are enough people doing that) but I do advocate staying healthy with good breath hygiene while wearing one.
2. Nasal breathe only.
NEVER mouth breathe in a mask. Your nose thermoregulates and moistens the air to keep the lungs working properly and nasal hairs and mucus are the first line of defence for your immune system.
Mouth breathing drys the airway, restricts alveolar intake, and gives you zero protection from any particles you inhale. This triggers the sympathetic nervous system and a whole host of physical responses best known as the flight or fight response.
You can breathe through your nose even when doing heavy lifting or other activities that get your heart pumping. You can breathe even if your nose is stuffy. In fact it will help your nose to clear the mucus and reduce inflammation in the sinuses too!!
This may take time to get used to. Try wearing a mask for just a few minutes at a time at home to practice if nasal breathing is not your norm. Also practice wearing it during light activities to simulate what you do when you are in public wearing it.
3. Breathe lightlybut not shallow in the mask. Taking bigger breaths blows off too much CO2 which reduces oxygen perfusion as a result of trapping O2 in the blood ; hence all the symptoms.
** Cloth and non-surgical masks do not restrict O2. Your breath habits in a mask do. **
Side notes: light nasal breathing also gets rid of the foggy glasses because the airflow is down and out the sides of the mask instead of creating back flow.
4. Change it often. A wet mask reduces effectiveness, creates more heat and resistance to airflow thus increasing perceived difficulty breathing.
I truly hope this helps. We all have enough going on in our changing bodies. Here’s to thriving, not just surviving.
(The picture is me, LV Kusch, in the airport last week on an emergency family visit. I know the mask isn’t on properly. Watch this video about how to wear a mask.
https://www.canada.ca/en/public-health/services/video/covid-19-wear-non-medical-mask-face-covering-properly.html
If you are going to wear one it’s important to secure it properly. I was rushed at security, dropped my mask after being asked to remove it twice and had to shove a new one on while getting out of the way of people who were impatient. I took this picture because I felt flustered and decided to use it to help others. I am leaving it up because no one gets it right all the time. 💛
Thanks for your attention and for reading the article. I hope the tips help you and the people you love.)
