Yoga and Resistance Training for COPD

People with COPD find it hard to exercise, and carry out daily activities. Research shows that yoga and strength training can reduce many symptoms!

Yoga is a complementary solution or an adjunct to medical therapy for many of the body's ills and conditions, and with COPD, it's a critical practice. According to the CDC, Chronic Obstructive Pulmonary Disease is a group of diseases that cause airflow blockage and breathing-related problems. It includes emphysema and chronic bronchitis. Emphysema usually relates to the destruction of the tiny air sacs at the end of the airways in the lungs. Chronic bronchitis is a chronic cough with airway inflammation causing phlegm. (CDC)

The grasp of COPD diminishes overall well-being, leaving sufferers dealing with a myriad of symptoms - from shortness of breath to the relentless cycle of fatigue and persistent and excessive coughing with phlegm. COPD extends beyond the lungs and casts a shadow over daily life. The struggles people experience often snowball into more  challenges, from mental health concerns like depression, stress, and anxiety to physical weakness and even bone density issues. Usually, anxiety is because of fear of breathlessness.
As people struggle for breath, yoga and resistance training show promising hope.

A study conducted by the University College of Medical Sciences (UCMS), Delhi, and published in the National Library of Medicine database concluded that a comprehensive yoga program can benefit general and respiratory health to help increase a person's ability to perform daily activities and stay active. The specific ways yoga benefits people with COPD lie both in yogic breathing and movement. The breathwork (pranayama) increases oxygen delivery to help with relaxation, reducing fear and anxiety.

Yoga asanas (poses) are powerful ways to increase circulation and improve breathing. Yoga also improves circulation, increasing oxygen delivery to cells. With COPD, it's the suffocating feeling of shortness of breath and constant fatigue that drives many to retreat to the safety and comfort of the couch. But, this inactivity sets off a vortex of more inactivity, culminating in the loss of muscle (sarcopenia) and health decline. Feeling breathless is scary with COPD, and the fear worsens the struggle and triggers more anxiety, reinforcing a sedentary lifestyle. Breaking this inactivity cycle starts with movement to strengthen muscles, and that's where yoga's gentle but powerful poses come into play. Stronger muscles work more efficiently and make daily tasks easier.

Resistance training for COPD is also interesting. In the 1980s, the American Thoracic Society (the scientific arm of the American Lung Association) published studies about the effects of exercise training on COPD. Aerobic exercise was the mainstay for people with COPD because it exercised the whole body. However, a decade later, the focus shifted to resistance training to build muscles because aerobic exercise has little effect on muscle strength, and muscle weakness reduces physical exercise. A systematic review in 2019 in Amsterdam showed that resistance training (RT) improves muscle strength in patients with COPD. It also strengthens the muscles involved in breathing. Another benefit was that with RT, people felt less dyspnea (labored breathing and feeling suffocated) than with aerobic endurance training.

Here are some simple yet essential tips to complement your yoga and resistance training:

  1. Kick the Habit: If you smoke, get help to quit and stay away from second-hand smoke. 
  2. Keep Moving: Stay active – walk in nature, garden  and take up yoga and resistance training! It helps to do something you love! 
  3. Breathe Easy: Check air quality regularly and stay indoors on days when the outdoor air quality is poor. 
  4. Fuel Your Body: Maintain a balanced diet rich in nutrients to safeguard and improve your health and give you more energy!   
  5. Stay Strong: Exercise regularly to keep those muscles strong and resilient. Remember, yoga and resistance training are your friends! 
  6. Seek Support: Surround yourself with a great support system, including proper medical care. You're not alone;   your loved ones and healthcare professionals are there for guidance and support.

With any new type of activity begin with small steps and check with your trusted medical professional or care provider first. As you build momentum slowly, with each pose, each mindful breath, and each repetition you'll notice positive changes and you'll find that lasting health benefits are insight. 

    American Lung Association Physical Activity and COPD  Accessed January 2024

    2.Centers for Disease Control and Prevention, What is COPD? https://www.cdc.gov/copd/index... %20have%20this%20disease. June 30, 2023 Accessed January 2024. 

    COPD Foundation, https://www.copdfoundation.org... Accessed January 2024

    Key facts. World Health Organization. Chronic Obstructive Pulmonary Disease(COPD) March 16 2023. Accessed January 2024



    5. Ritu Soni, Kanika Munish, KP Singh,1 and Savita Singh. Study of the effect of yoga training on diffusion capacity in chronic obstructive pulmonary disease patients: A controlled trial. https://www.ncbi.nlm.nih.gov/p... 20with%20advanced%20COPD.

    Int J Yoga. 2012 Jul-Dec; 5(2): 123–127. Accessed January 2024


    Bennie Westra, Sander de Wolf, Eline bij de Vaate, Quality of resistance training description in COPD trials: study protocol for a systematic review. BMJ Open. 2019; https://www.ncbi.nlm.nih.gov/p... Published online 2019 Jan 21. Accessed January 2024



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