Written by Margaret Lyster | January 24 2021
For most people, wearing masks was thought of as something either part of costume or used by doctors and those in healthcare prior to a year ago. Nowadays, wearing a mask or face covering has become part of the norm when leaving the house. Back in July 2020, the World Health Organization confirmed that COVID-19 can be spread through respiratory droplets and airborne transmission. With this scientific briefing, the WHO encouraged the prudent use of fabric face masks in public places to limit community transmission. Face masks can prevent the spread of COVID-19, especially since the virus can spread from people with no symptoms.
Why can it feel like you cannot breathe?
Although doctors and studies have repeatedly stated that masks do not inhibit the flow of oxygen, many people report feeling out of breath, sweating, nausea, and an increase in heart rate when they wear a mask. These symptoms can be caused by altered patterns in breathing that can be brought about by discomfort with the face mask.
Respirologist Dr. Christopher Ewing from Edmonton said in an interview that “most of us aren’t used to wearing face masks and the sensation of having a mask on your face might make someone anxious or uncomfortable.” Since wearing a mask can be uncomfortable, “people change breathing patterns unconsciously to try to make it more comfortable… [which] can actually give us shortness of breath.” An example of this could be when after exhaling, your glasses fog up and you might compensate for the discomfort this causes by not fully exhaling on your next breath.
What can be done about it?
Thankfully, Dr. Ewing has some suggestions for those who are suffering from these side effects of wearing a mask to help their breathing. Dr. Ewing gives the suggestion of using focused breathing techniques, including box breathing or belly breathing.
Box breathing is a strategy where you visualize a box and trace the outline of the four sides in your mind as you slowly inhale and exhale. Following the outline of the box, you breath in slowly for four seconds, pause for two, breathe out for four seconds, and then pause again. Dr. Ewing says this method helps you to regulate breathing in a more conscious way and reduce anxiety.
Belly-breathing is focusing on using the diaphragm breathing for a few moments. To practice belly-breathing, place your hand on the diaphragm which is located just below your ribcage and relax. As you breathe in, your hand should be pushed away from your body by your diaphragm. When you exhale, your hand should return to you.
With some dysregulated breathing patterns, breathing tends to be focused on using the chest and neck muscles to breathe, which is inefficient in providing oxygen and uncomfortable. Focusing on deep breathing encourages the optimal exchange of oxygen and carbon dioxide, as well as normalizing heart rate and lowering blood pressure. Dr. Ewing also gives the encouragement that with time, breathing with a mask will eventually become a second nature, like wearing glasses or using contacts.
References
Labine, J. (2020, August 25). Masks don’t impede breathing but anxiety can, says Edmonton lung doctor. Edmonton Journal. Retrieved from https://edmontonjournal.com/news/local-news/using-masks
Leung, N. H. L., Chu, D. K. W., Shiu, E. Y. C., Chan, K., McDevitt, J. J., Hau, B. J. P., . . . Cowling, B. J. (2020). Respiratory virus shedding in exhaled breath and efficacy of face masks. Nature Medicine, 26(5), 676-680. doi:10.1038/s41591-020-0843-2
Spitzer, M. (2020). Masked education? the benefits and burdens of wearing face masks in schools during the current corona pandemic. Trends in Neuroscience and Education, 20, 100138-100138. doi:10.1016/j.tine.2020.100138
Watts, S. (2020, September 14). Why it feels like you can’t breathe inside your face mask – and what to do about it. Discover. Retrieved from https://www.discovermagazine.com/health/why-it-feels-like-you-cant-breathe-inside-your-face-mask-and-what-to-do
World Health Organization. (2020). Transmission of SARS-CoV-2: implications for infection prevention precautions. Retrieved from https://www.who.int/news-room/commentaries/detail/transmission-of-sars-cov-2-implications-for-infection-prevention-precautions
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