Hi, I'm Michelle, and today I'm going to show you
the best way to clear your lungs and clear phlegm from your chest at home.
First of all, we're going to go through the steps you need to do to cough most effectively,
and I'm going to take you through step by step. Then we'll go through when to use his
coughing technique, and how often you should do this at home. Now, when you cough repeatedly,
and nothing shifts, the mucus in your lungs gets stuck in these outer parts of your lungs,
and that's when it can get infected. So what we're going to do is shift
the phlegm from these outer parts of the lungs into these central airways here,
so that you can actually then more easily cough it up out of the central airways.
So Paul's come in today to help us with our coughing technique and he's going
to be helping me demonstrate to you how to use this technique along with the deep breathing to
clear the chest. Alright, so what we're going to start with Paul is your backs against the chair,
your chest is lifted. Alright, so I want you to start with three deep breaths. Now I'm
going to place my hands around the base of your ribcage there and I want you to breathe in that
direction. But I want you to breathe into my hands. So breathe into my hands. Good
and let the air just fall away. Great. Let's repeat that again, try not to use the muscles
up here. Try to breathe into my hands and use your belly that's much better and let the air
just fall away. So try not to force it out. Just let the air come out gently. That's it,
and that the air just come out gently. That was great. Okay, so breathing into the lower
part of the ribs, it's going to expand the ribcage and help to shift those secretions.
Now we're going to go to relax breath, just a couple of relax breaths. Good. You feeling
comfortable, right? We're going to go into three more deep breaths, then we'll be using our half
technique to get rid of all the secretions. So again, deep breath into my hands. So this is like
a preparation exercise for the technique we're about to use. It'll stop you getting dizzy when we
do that technique and it's now currently milking some of the crude secretions through your central
airways. Great, we've got one more to go. So hands on the ribcage good and good and relaxed breath.
So here comes the really important exercise for clearing your chest. This is called a huff. Now
what you do is you take a half breath or a medium sized breath in and I'll do a demonstration,
and I'll get you to do it. So it's a half breath in and its uhh.. You can see, I'm really pushing
that air out for as long as I can and really forcefully. So I'm going to get you to the same
thing in that direction. Again, try not to cough if you can at this stage, because we're trying to
draw the secretions to the central airways. Okay, so a half breath in and for sort of keep going,
keep going, keep going, keep going, keep going, keep going good and come back up wasn't too bad.
But try not to bend forward if you can try to stay tall if you're able to. So we're going to
go again, just a half with keep the mouth open and push it out, push the artery keep going,
keep going, keep going, keep going, keep going. That is excellent. Keep going right and stop,
and now he's a tissue if you need to cough again that direction, small prop. Right.
And so now just returning to your relaxed breath. That's it nice and steady. So cool,
you could perform that technique again once more that whole little routine that we've
gone through once more and you might do that at home again, one more time. So what you could find
that over the next hour, you find that when you cough, the phlegm actually starts to shift into
the central airway so you can start to cough it out. So thank you very much for your help today.
So how many times to do this routine. If it feels comfortable, you can do this technique
that I've just shown you up to two times in a row, but no more than this in one session.
Otherwise your oxygen levels can fall. I'll list this routine in the description below
too so that you can refer back to it later on. Now when to do this technique? Ideally,
during an exacerbation, you might find that doing this whole routine twice a day,
ideally in the morning and night helps you clear your chest and cough more effectively.
So I really hope this technique helps you cough more effectively and feel much better
if it helps or perhaps if it doesn't, let me know in the comments below. I'm really keen to
hear your questions in your comments. Thank you for watching today. If you've enjoyed this video,
give it a thumbs up below and don't forget to check out my video to help you with your deep
breathing. It's coming up next. I'll see you next time. Bye for now. Are you then draw your
secretions to the central center and we're just doing that tissue. Nice nice or sorry.