Breathe Deep: Respiratory Health Self-Checks at Home

Reviewed by: Dr. Steven Knauf, D.C.

By: Genevieve Cunningham

Breathing—it's as natural as blinking, yet we totally take it for granted. Pause. Inhale deeply and slowly through your nose. Fill your lungs. Now, breathe out, slowly through your mouth. Feel that? Relaxed. Alive. Invigorated. Breathing is your body's little miracle: no manual is needed. It's like hitting the refresh button, and who doesn't love that? So go on, do it again, and savor that glorious, rejuvenating feeling.

What happens when breathing suddenly isn’t so easy? When taking a deep breath is a struggle? When our breathing is labored or short, everything else—exercise, activities, life in general—takes a back seat. Breath is literally life, and keeping your respiratory health in tip-top shape is critical to your well-being. Luckily, this is an easier task than most people think.

What you need to know before you begin checking your respiratory system

Before you can do any sort of self-check on your respiratory system, you have to understand it. You have to know exactly what you're checking. Although the respiratory system is complex, it’s not difficult to understand the key components and their overall function.

What is the respiratory system? The respiratory system is composed of the organs and other parts of your body involved in breathing. This system takes in oxygen and exchanges it for carbon dioxide. If you’re doing self-checks at home, there are a few terms you should know.

• Lungs - Meet your lungs—the stars of the respiratory show! Nestled snugly in your chest cavity, one on each side of your heart, they're your body's very own air filters. These breathing buddies make sure oxygen gets in and carbon dioxide gets out. Without them, well, we'd be in quite a pickle! So, let's give a round of applause to the unsung heroes of our respiratory system.
• Diaphragm - Your diaphragm sits just below your lungs and is the major muscle in respiration. It’s the contraction and release of the diaphragm that allows you to take a breath.
• Oxygen - it's the invisible, tasteless, odorless hero of our existence. Every time we take a breath, we're inhaling this essential element. Our lungs then act like elite couriers, delivering oxygen throughout our body via the bloodstream. Without it, life as we know it would come to a screeching halt. So, let’s take a moment to appreciate the magic of oxygen, the unsung savior keeping us alive and kicking.
• Gas Exchange - Most people know that we need oxygen to breathe. They also know that we breathe out carbon dioxide. This gas exchange happens in tiny air sacs in the lungs called alveoli. If you damage the alveoli, gas exchange becomes difficult and sometimes even impossible.

There are other parts of the respiratory system—your mouth, throat, windpipe, and voice box. Without healthy respiration, your body is unable to use oxygen and expel carbon dioxide, meaning widespread dysfunction and poor health.

Signs of trouble and common problems

Sometimes, respiratory problems sneak up on us like ninjas in the night. The symptoms can be so subtle that we don’t even realize there's an issue brewing. To make matters trickier, we often don't know what warning signs to look for. Here are some common red flags that might indicate your respiratory health is taking a hit.

• Shortness of breath - This one is probably fairly obvious, but shortness of breath can definitely signal a problem. If you’ve been sick or it’s a rare feeling, you may need to simply mention it to your doctor at your next visit. If it’s an ongoing sensation, definitely seek care sooner rather than later.
• A cough that won’t go away - It’s true that coughs can linger, but a cough that simply won’t stop should be assessed by a healthcare professional.
• Wheezing - Wheezing is noisy breathing and usually means there’s a problem with the lungs. It could be an illness—whether current or lingering—but in any case, it’s not something that should constantly plague you. If you notice it, it might mean something.
• Pain - Feeling a twinge or heaviness in your chest? While chest pain can arise from all sorts of minor issues, it's not something to brush off. Pay attention to how often it happens and how intense it feels. If it's sticking around, it's time to call in the experts. Don't ignore it—your health deserves the spotlight!
• Low blood pressure - This isn’t usually a sign of respiratory problems, but it can lead to respiratory problems, so it’s important to be aware. Chronically low blood pressure can keep your body from getting enough blood and the proper levels of oxygen. If you know you have a problem with blood pressure, it may serve you well to be on the lookout for signs of respiratory distress as well.

It’s important to remember that just because you experience one or more of these symptoms, it doesn’t necessarily mean that you have a serious respiratory disease. But it does mean that seeing a doctor should be a priority. Of course, that may leave you wondering: What could these symptoms mean? Some of the most common respiratory problems include the following.

• Decline with aging - Lung function begins to decline around the age of 35, and it continues through the years. If you’re blessed with more years, a small decline in general respiratory health can be expected. This may come with slight shortness of breath, increased risk of respiratory illness, and more.
• COPD (Chronic Obtrusive Pulmonary Disease) - It’s thought that nearly 16 million people in the United States and 64 million people worldwide are living with COPD. Although we generally think of this as a lung disease associated with smoking, other risk factors for developing the disease include age, genetics, pollution, and work hazards.
• Sleep Apnea - Many people don’t realize that sleep apnea is a respiratory disease, but it is. Sleep apnea is a breathing disorder that causes people to stop breathing in their sleep. If you suspect you have this condition, seeing a doctor is imperative, as it can cause serious health problems when left unaddressed.
• Lung Cancer - Although most symptoms point to something much more mild than cancer, this particular kind of cancer is growing -- even among non-smokers.
• Asthma - Most people with asthma know from a young age. It is possible to develop late-onset asthma . This diagnosis may be accompanied by wheezing and the feeling of being unable to empty the lungs for a deep breath.

Your breathing rate and oxygen levels can be influenced by all sorts of things—your fitness level, altitude, or even a simple cold. It's not always—actually, it's usually not—something serious. But because the causes can be tricky to pin down, it's smart to keep tabs on your respiratory health with at-home self-checks and tests. Keep an eye on things and stay ahead of the game.

Simple ways to check respiratory health at home

Whenever we have the chance to check and monitor our health at home, we should totally go for it. Being proactive means catching potential issues early, getting the help we need, and getting back to living our best lives. While checking your respiratory health at home might sound tricky, it's actually a breeze. So, take charge and keep yourself in top shape—your future self will thank you.

• Pulse Oximetry - You may be familiar with this because of COVID-19. Pulse oximetry, measured through a device placed on a fingertip called pulse oximetry, measures the amount of oxygen saturation in the blood. Anything higher than 95 is considered normal, while anything under 90 requires immediate attention. If you want to purchase a pulse oximeter, a quick Google search will show you multiple affordable options.
• Peak Flow Meter - A peak flow meter measures your ability to push air out of the lungs. It’s portable and affordable. Your doctor can advise you on the best devices for your personal needs and can also tell you exactly how to use the machine to suit your needs.
• Spirometer - Spirometry measures how quickly air is inhaled and exhaled by the lungs. It’s the most common pulmonary test to measure lung function. If your doctor wants to test lung volume and general function, they may prescribe this test, but it can also be done at home.
• Count Your Respiration Rate - Although machines can certainly do a good job of testing lung function, you can also do it with a simple timer. Set a timer for one minute, and then count how many breaths you take within that minute. Healthy numbers will vary widely between individuals, but in general, anything under 12 or over 25 breaths per minute may indicate a problem. You may also be able to keep track of your respiration and oxygen rates by using the newest Apple Watch series in daily life.

Taking advantage of these tools can help you stay on top of your respiratory health so you can get in front of any problems that may be looming.

Tips for improving respiratory health

No matter where your respiratory health stands today, we all have the power to make positive changes and keep our lungs healthy. With a few straightforward (though not always easy) adjustments to our lifestyle, we can steer our respiratory health—and overall well-being—in the right direction. Ready to breathe easier and live better? Let's get started.

• Stop Smoking - This should go without saying, but if you smoke, you should stop. Immediately. If not sooner. This includes traditional cigarettes, cigars, and vaping.
• Exercise Regularly - Regular exercise is good for the body as a whole, and that includes the respiratory system. Regular exercise—especially cardio—can help expand lung function and general health.
• Learn and Use Breathing Exercises - There are many breathing exercises that can help improve respiratory function over time. These include belly breathing, pursed lip breathing, and rib stretching.
• See your Doctor Regularly - Your doctor can help you manage all of your health. They can help manage physical health, cardio health, mental health, and respiratory health as well. They can help find problems early and then give you even more tips for home care.

How regular chiropractic care can support respiratory health

Routine chiropractic care isn't just about spinal health—it can also play a role in improving overall wellness, including respiratory function. Regular chiropractic adjustments may offer several potential benefits for breathing. By correcting spinal misalignments and enhancing nerve function, chiropractic care can improve posture, reduce muscle tension around the chest and neck, and address underlying issues that may affect breathing mechanics. This holistic approach to healthcare supports optimal respiratory health alongside other wellness goals.

1. Improved Posture: Chiropractic adjustments can correct spinal misalignments (subluxations) that may affect the muscles involved in breathing. Better alignment can allow the chest to expand more fully, making it easier to take deep breaths.
2. Enhanced Lung Function: Chiropractic adjustments can correct spinal misalignments (subluxations) that may affect the muscles involved in breathing. Better alignment can allow the chest to expand more fully, making it easier to take deep breaths.
3. Reduced Tension - Chiropractic adjustments can reduce tension in the muscles around the chest and neck. This relaxation may help individuals breathe more deeply and comfortably.
4. Addressing Underlying Issues: Chiropractors often look at the body as a whole. They may identify and address issues such as rib misalignments or spinal curvature that could impact breathing mechanics.
5. Complementary Care: Chiropractic care can be part of a holistic approach to wellness, complementing other treatments or lifestyle changes that support respiratory health.

As you continue your journey towards better health, remember that respiratory health is integral to your overall well-being. Don't hesitate to discuss any concerns or symptoms related to breathing with your chiropractor. Whether it's improving posture, reducing tension, or addressing underlying issues affecting your respiratory system, the licensed doctors of chiropractic at The Joint Chiropractic

Breathing is effortless, something we do automatically from birth to the end of our days. However, the ease with which we inhale and exhale shouldn't be taken for granted. Use these tips to self-check and manage your respiratory health at home. Your breath is your life—so prioritize it, ensuring both your breath and your overall health remain strong for the long term.

The information, including but not limited to text, graphics, images, and other material contained on this page, is for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise, and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your chiropractor, physician, or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.