Pressure breathing is one of the easiest techniques you can use to making walking uphill easier.
It doesn’t matter how steep the uphill is, how old you are, or what kind of shape you’re in. If you like getting to the top of a hill with less heavy breathing, sweat, and drain on your energy, try Pressure Breathing. It works.
I’ve included a video below that demonstrates the pressure breathing technique. Please note that getting the most of this style of breathing requires that you make a wee bit of noise as you breathe. Don’t worry if those around you look at you funny. While you use pressure breathing to steadily move uphill, you’ll eventually see them stopping on a regular basis in an attempt to calm their ragged breathing and rapidly beating heart and wipe their sweaty brow.
Pressure Breathing
Now, I’m not saying Pressure Breathing makes going uphill easy. However, it does make your efforts more efficient, reduces your energy use, helps reduce the chance of altitude sickness, means your legs feel less lead-like, and makes your adventure that much more enjoyable.
So, next time you’re out for a walk and face a beautiful section of trail that heads uphill, try Pressure Breathing. Take that hill less traveled. When combined with the rest step, another technique to make walking uphill easier, pressure breathing will help you explore areas you might previously have thought unattainable.
Questions? Comments? Please let me know in the comment section below.
I’ll be adding more videos to this blog on a weekly basis.
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I would also love it if you would share this video with your friends and family who might also benefit from these techniques.
QUESTION OF THE DAY – Have you tried Pressure Breathing? If so, did it help your journeys uphill? What techniques do you use to make walking uphill easier? Let me know in the comment section below.
As always – GOOD WALKING!
Ward Luthi
Walking The World
www.walkingtheworld.com
P.S. In case you’re new to Walking The World, we’ve been designing and leading small group walking tours for those who are 50 years of age and better since 1987. We travel to more than 30 destinations worldwide and use walking as a way to get up close and personal with the lands and people we visit.
Dear Dr. Roach: I am a 66-year-old male who gets shortness of breath when walking up a hill or on a trail. I had a stent put in in 2002, and I had a stress test done. My doctor said it was fine, but he said I just had shortness of breath.
Dear Dr. Roach: I am a 66-year-old male who gets shortness of breath when walking up a hill or on a trail. I had a stent put in in 2002, and I had a stress test done. My doctor said it was fine, but he said I just had shortness of breath. It seems that it happens only when I am walking. I just went to my lung doctor, and he said my lungs are OK. Can shortness of breath come from coronary artery disease? Should I be concerned?
W.S.
Shortness of breath is indeed a common symptom of coronary artery disease, but that does not mean your shortness of breath is due to coronary artery disease. There are many causes, which usually spring from one of four systems: the heart, lungs, blood or neurologic/psychiatric (or, central nervous) system. Shortness of breath can be a symptom of angina, where the blood supply to the heart cannot keep up with its demands. It is the most common symptom of heart failure, where the output of the heart is insufficient for the demands of the body, especially when the demands of the body are high (i.e., during exercise). Any condition of the lung that affects air exchange (that’s essentially any lung disease) can cause shortness of breath. A severe low blood count (anemia) can cause shortness of breath, because even with normal heart and lungs, oxygen can’t be delivered to the tissues that need it without enough blood to carry it. The brain can erroneously sense shortness of breath, especially in anxiety disorders. In someone with known heart disease (you have a stent, so you are known to have coronary artery disease), it is rational to think first of a new blockage (or a blocked stent). A stress test is the usual test that looks for blockages, and it is very sensitive in finding blockages, though not perfect. Sometimes a cardiologist will order the definitive test — coronary angiography — to look for a blockage, if the concern is high enough. An echocardiogram is the best test used to diagnose heart failure, while a simple complete blood count can evaluate anemia. It is common that we do not find a reason for shortness of breath. My experience is that what doctors call “cardiac deconditioning” and everyone else calls “out of shape” is the most common cause. Once common problems have been excluded, I usually recommend an exercise program. For people who exert themselves on an occasional basis (say, you take the hill trail only once a week), then some shortness of breath is expected.Dear Dr. Roach: I have started taking finasteride for an enlarged prostate. I noticed that my PSA level dropped from 3.9 before the medicine to 1.8. Did the finasteride cause the drop? It also has destroyed my sex life, and I wonder if it’s the best option for me.
K.D.E.
Finasteride blocks the form of testosterone that enlarges the prostate (and is responsible for male pattern baldness). It is slow to start working, but it can cause sexual problems right away. It also reliably drops PSA levels in half, so you had an expected response in your PSA. This needs to be kept in mind when monitoring PSA, in those men who choose to do so.Other treatments for prostate enlargement include alpha blockers, such as tamsulosin (Flomax). Surgical treatments include traditional transurethral surgery of the prostate, but there are many other options, some of which are substantially less invasive and have similar results. Surgical treatments also might adversely affect sexual function, on occasion.
Dr. Roach regrets that he is unable to answer individual letters, but will incorporate them in the column whenever possible. Readers may email questions to .
People can experience shortness of breath while walking for a number of reasons. Sometimes, this occurs as a result of conditions such as anxiety, asthma, or obesity.
Less commonly, shortness of breath signals a more serious underlying medical condition.
In this article, we will discuss what shortness of breath is, its causes, how to manage it, and when to seek help.
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Shortness of breath, or dyspnea, is a sensation of uncomfortable breathing. It can feel different from person to person, and it can vary in intensity. People may feel out of breath or as if breathing takes more effort than usual.
Dyspnea can be acute or chronic. Acute dyspnea lasts from a few hours to a few days, whereas chronic dyspnea lasts for more than 4–8 weeks.
Physical activity, such as walking, may trigger or worsen shortness of breath for some people.
Shortness of breath is different from finding it difficult to breathe. People who are struggling to breathe should call 911 or their local emergency department for immediate medical help.
Anxiety is a common mental health condition that can cause shortness of breath, along with many other symptoms, such as:
- muscle tension
- a rapid heartbeat
- sweating
- a sense of dread or panic
- agitation
- a feeling of not being in control
People with anxiety may feel persistently on edge, which may lead to regularly feeling tired or short of breath.
People with anxiety often respond to mental health treatment, which can improve their quality of life. This may involve:
- talk therapies, which can help people understand the reasons for their anxiety and how to manage their emotions
- medications, such as selective serotonin reuptake inhibitors
- activities such as mindfulness
Learn more about treatment for anxiety here.
Asthma is a common condition that has varying levels of severity. For some people, it causes mild, occasional symptoms that only occur in response to certain triggers. In other cases, exercise is a trigger, which may mean people will experience symptoms while walking.
Symptoms of asthma include:
- wheezing
- coughing
- shortness of breath
- mild chest pain
- coughing during sleep
People with asthma often also have hay fever or eczema.
Not all asthma requires medical treatment. Some people may be able to manage their symptoms by avoiding things that trigger their symptoms, such as tobacco, dust mites, animals, or pollen. If a person has obesity and asthma, reaching a moderate weight may reduce symptoms.
If a person needs medical treatment, a doctor will often prescribe bronchodilators or anti-inflammatory medication.
Obesity is a condition where people carry excess weight or body fat that may have an impact on their health. People who have obesity are more at risk of other conditions, such as diabetes, cardiovascular disease, and high blood pressure.
People with obesity may also have:
- shortness of breath
- acne
- excess body hair
- skin tags
- varicoceles
- dermatitis
People who have obesity should work with their doctor or dietitian to follow a healthful, balanced diet. Sometimes, it may help to address any underlying mental health conditions with a therapist.
Some people with obesity may take weight loss medications or undergo surgery, such as a sleeve gastrectomy.
Heart arrhythmia is a condition where a person’s heart has an irregular rhythm. Some people with heart arrhythmia do not experience any symptoms, while others do.
Symptoms of heart arrhythmia include:
Treatment for heart arrhythmia depends on the type of arrhythmia a person has. Doctors may prescribe medication to stop, prevent, or control arrhythmia.
In some cases, people may need a pacemaker or an implantable cardioverter-defibrillator, which monitors heart rhythms and helps the heart beat at a normal rate.
Other people may need cardioversion, which involves using an electrical current to restore the heart into natural rhythm. Another possible procedure is a catheter ablation, which destroys any tissue that is diseased and causes arrhythmia.
Pneumonia is an infection of the lungs. The infection can occur as a result of bacteria, viruses, or fungi. Symptoms of pneumonia include:
- rapid breathing
- rapid heart rate
- fever with or without chills
- shallow breathing or shortness of breath
- crackles in the lung
People can treat mild pneumonia at home. Doctors may prescribe antibiotics, antiviral drugs, or antifungal medication. People can also buy over-the-counter medicines to treat any fever or muscle pain.
Some people may need hospital treatment. A hospital can provide antibiotics and fluids through an intravenous line and provide oxygen therapy to increase the amount of oxygen in the blood.
Chronic obstructive pulmonary disease (COPD) is a common condition where people progressively find it harder to breathe.
The most common cause of COPD is long-term exposure to cigarette smoke. However, exposure to other types of air pollutants can also cause it.
Symptoms of COPD include:
- wheezing
- barrel chest
- shortness of breath
- respiratory distress
- muscle weakening
Doctors can treat mild cases of COPD with bronchodilators, corticosteroids, and antibiotics. People with severe COPD and people who require hospitalization may require oxygen and bronchodilator therapy.
Some people with COPD may need surgery, such as a bullectomy, or lung transplantation.
Pulmonary embolism is a condition that occurs when the blood flow in the pulmonary artery becomes disrupted. The most common symptoms of pulmonary embolism include:
There are many different causes of and risk factors for a pulmonary embolism. It can be more likely in people who take particular types of birth control or during pregnancy, for example.
If a person thinks they have pulmonary embolism, they should seek medical attention as soon as possible. Most people with pulmonary embolism can take anticoagulant medication, which should allow them to make a full recovery.
Interstitial lung disease (ILD) is a term that refers to a group of lung disorders that have similar causes. This condition may occur due to long-term exposure to environmental factors, such as toxic gases.
ILD may also be the result of autoimmune conditions, certain medications, and other diseases, such as pneumonia. Symptoms of ILD include:
- gradual onset of shortness of breath
- cough
- chest pain
People can try to manage their symptoms by avoiding known triggers, such as cigarette smoke.
Doctors may prescribe corticosteroids and immunosuppressive therapies. In some cases, people may need supplemental oxygen.
There are several ways in which a person can manage shortness of breath.
People who experience shortness of breath may feel as though they need to take deeper breaths or breathe faster. However, this can worsen shortness of breath, as the muscles have to work harder.
Breathing techniques people can try to alleviate this symptom include:
- breathing in gently through the nose and blowing out air through pursed lips, as though blowing out a candle
- breathing in before doing something and breathing out afterward, such as breathing in before standing up and breathing out once upright
- paced breathing, such as breathing in for one step while walking, and walking one or two steps while breathing out
If a person regularly experiences shortness of breath while walking, they should seek guidance from a doctor. Doctors can diagnose the cause and offer most suitable treatment options.
If a person is struggling to breathe or loses consciousness, it is necessary to contact emergency services immediately.
There are many causes of shortness of breath, some of which may worsen due to physical activity, such as walking.
In cases where shortness of breath is mild, a person may be able to manage it by avoiding triggers and practicing breathing exercises. In other cases, it may indicate an underlying medical condition that requires treatment.