As you already know, wearing a mask has been mandatory in enclosed spaces since July 27, 2020. If you have to wear a mask all day, you may have started experiencing dizziness, mild headaches, and fatigue by the end of the day. This is the case for many people we see at our clinic.
To prevent weakness or discomfort while wearing a mask, here’s a reminder of 4 simple tips to keep in mind throughout your day:
Stay calm
Many people tend to panic when they feel they’re running out of air. While wearing a mask may not be the most comfortable thing, with practice, the feeling of suffocation diminishes. Make sure your mask covers your nose and mouth properly but isn’t too tight. You should be able to breathe easily, with proper airflow.
Breathe through both nostrils!
Yes, it’s important to breathe through your nose while wearing a mask, but it’s also beneficial to practice breathing exercises. This helps alleviate stress and enables you to take deep breaths even while wearing a mask. Additionally, when breathing through the mask, the air may be less oxygenated, which can contribute to headaches. Engaging in breathing exercises can help oxygenate the blood more effectively.
Here are three exercises you can do at home to improve your breathing:
- Take long inhalations through your nose, feeling your abdomen expand. Hold the breath for a few seconds, and then exhale through your mouth, completely emptying the air from your lungs.
- Inhale with your elbows at shoulder level, hands pointing upward at a 90-degree angle. As you inhale, move your elbows back and open them at shoulder level to expand your chest. As you exhale, bring your arms and elbows back together in front of your face.
- Use the technique of heart coherence: 365. Breathe at a rate of 6 breaths per minute, which means inhaling for 5 seconds followed by exhaling for 5 seconds, three times a day.
We also believe in the popular Wim Hof technique, although its benefits haven’t been scientifically proven yet. It involves taking 30 to 40 deep breaths through the mouth, followed by a passive inhalation. On the last exhale, hold your breath until your body experiences the first signs of oxygen demand. Take a final deep breath and hold your breath for 10 to 15 seconds. Repeat the cycle 2 or 3 times.
Choose the right type of mask
For optimal breathability, a mask should have two types of filters: mechanical and electrostatic. Alternatively, use a mask made of two tightly woven fabrics, such as cotton, linen, or flannel. Cotton allows for better airflow and is more comfortable than polyester. Therefore, the choice of fabric is important. Additionally, surgical masks are lighter and easier to breathe through. If you’re having difficulty, we recommend opting for a surgical mask.
Move and go outside!
Engaging in cardiovascular and respiratory exercises helps oxygenate your blood effectively. If you’re physically active, you’re likely to experience fewer headaches. After a long day of wearing your mask, go outside, get some fresh air, and move your body. Your body will thank you.
Also, when you’re feeling overwhelmed, take a few minutes to step outside and breathe deeply. Oxygenate your blood with 10 deep breaths, then return to the enclosed space. You’ll notice a significant difference.
If you’re having trouble breathing properly, it’s possible that your diaphragm is tense. After all, it’s a muscle! If that’s the case, come to our clinic, we can help you.
In any case, stay calm. Wearing a mask is for our safety during these times of the pandemic. Remember that the efforts put in place are for the well-being of all citizens.
