How can I use visualization to restore my breathing coordination and manage my Long COVID related br

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Experiences of Individuals Living with Long-Covid-Related Breathing Problems: Video One
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TRANSCRIPT
Visualizing what is actually happening inside your torso and lungs when you breathe can help you feel calmer and more in control. Everyone has a unique and ever-changing cycle of restful exhales and active inhales. Being mindful of your breathing coordination means breathing gently with the least amount of effort, and feeling calmer after each exhalation.1
Here are some ways you can use visualization to support your recovery:
Start by visualizing old stale air carrying carbon dioxide passing out of you by gently exhaling warm air through your mouth.
As you breathe in, visualize cool, fresh, oxygen-rich air flowing in through your nose and through your air passages into your lungs.
Visualize your ribs as flexible and elastic, moving freely. 70% of your lung tissue is in the back or your torso, so invite your lungs to softly expand in all directions: extending downward into your mid back; upward into your upper back and shoulders; deepening into your whole back; and widening into both of your sides.
Visualize gas bubbles releasing lots of oxygen into your spongy, moist, elastic lung tissue.
Your lungs contain millions of tiny blood vessels.
Visualize your oxygen-enriched blood flowing from these tiny blood vessels into larger blood vessels and then into your heart.
Visualize this oxygen-enriched blood flowing outward and spreading into all parts of your body.
Start the whole cycle over again by gently breathing warm air out through your mouth while visualizing all the old stale air carrying carbon dioxide moving out of you, and then breathing cool air in through your nose while visualizing all the new fresh oxygen expanding your lungs into your back and sides.
Enjoy these cycles for a while without trying to control or force your exhales or force your inhales.
Visualize how these gentle cycles of release of your lungs followed by expansion of your lungs also give your organs a gentle massage in your abdomen and give your heart a gentle massage in your chest.
Enjoy this new connection to how your breathing works inside your torso.
To help with your visualization, here is a short animation:1
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Here is an Alexander technique based approach to enhance healthy breathing coordination2:
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REFERENCES
1. Jessica Wolf’s Art of Breathing: Rib Animation (in English, Spanish, Chinese, and German). www.jessicawol.... Retrieved June 19, 2023.
2. Movement and Posture: Alexander Technique Videos. RUclips. Published July 21, 2021. • How to Recognise and A... Retrieved February 29, 2024.