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How to deal with chest tightness can be done yourself at home for several conditions. However, complaints of chest tightness that occur repeatedly need to be watched out for. The reason is, this may be a sign of certain diseases that require examination and treatment by a doctor.

Chest tightness (dyspnea) is a condition when a person experiences difficulty breathing. This condition is often caused by medical problems, such as problems with the heart or lungs, which can hinder the process of distributing oxygen throughout the body.

Apart from that, several other conditions can also cause chest tightness, such as excessive exercise, anxiety disorders, obesity, and being at high altitudes . If chest tightness interferes with activities, it is important to know how to deal with chest tightness appropriately and effectively.

Various ways to deal with chest tightness

How to deal with chest tightness according to the cause. The following are several effective ways to deal with chest tightness, ranging from independent treatment at home to medical treatment by a doctor:

1. Do pursed lip breathing

Pursed lip breathing is a breathing technique by pursing your lips. This technique can help you inhale and exhale more air, so that more oxygen enters your lungs.

The following are the steps for doing pursed lip breathing:

• Relax your shoulder muscles and neck muscles.
• Inhale slowly through your nose for 2 seconds with your mouth closed.
• Purse your lips as if is whistling or blowing on hot food.
• Exhale slowly through pursed lips for 4 seconds.

This method of overcoming chest tightness can be done repeatedly for 5–10 minutes until your breathing returns to normal.

2. Use diaphragmatic breathing techniques

You can also overcome chest tightness using diaphragmatic breathing techniques. This breathing technique uses the help of the diaphragm, which is a muscle that separates the chest and abdominal cavities, so that the lungs get more oxygen.

Diaphragmatic breathing can overcome chest tightness due to several conditions, especially asthma and chronic obstructive pulmonary disease ( COPD). The following are the steps for diaphragmatic breathing:

• Sit in a chair and place one palm of your hand on your chest and the other hand on your stomach.
• Inhale slowly through nose until your stomach feels expanded.
• Exhale through your mouth while tightening your abdominal muscles until your stomach feels pulled inward.

You can do the diaphragmatic breathing technique 4 times, for 5–10 minutes. If possible, you can do it in a quiet place for optimal results.

3. Sitting in a forward position

Sitting in a forward position can also be done as a way to overcome chest tightness. Sitting in this position aims to create more space in the chest cavity so that the lungs can expand optimally. That way, more air comes in.

To overcome chest tightness in this way, you can do the following steps:

• Sit in a chair with both feet flat on the floor , then lean your upper body slightly forward.
• Place your arms on your thighs or knees.
• Breathe slowly through your nose and try to relax your neck and shoulder muscles.

4. Stand against the wall

If there are no chairs nearby, you can stand while leaning against the wall. This position can reduce pressure on the respiratory tract, so that the lungs will receive more oxygen.

You can follow the steps below to overcome chest tightness in a standing position:

• Stand in front of a wall and lean your back against the wall.
• Open your feet shoulder-width apart and place your hands on your thighs.
• Keep your shoulders relaxed and breathe slowly .

5. Lie on your back

If you feel tightness in your chest while sleeping, you can change your sleeping position so you can breathe well. Try lying on your back with a pillow under your head and knees. Then, inhale and exhale slowly.

Sleeping in this position can widen the respiratory tract, making it easier for you to breathe.

6. Take medication

If several ways to deal with chest tightness on your own do not reduce the complaint, you need to consult a doctor to get treatment. The doctor will first examine the cause of chest tightness that you are experiencing and then prescribe the appropriate medication.

The following are medications that doctors prescribe to treat chest tightness:

• Bronchodilators and corticosteroids, to treat chest tightness caused by narrowing and inflammation of the respiratory tract, such as asthma
• Theophylline, to relieve symptoms of chest tightness due to chronic obstructive pulmonary disease (COPD).
• Isosorbide dinitrate , to widen blood vessels so that blood flow to the heart becomes smoother
• Diuretic, to prevent fluid buildup in the heart

7. Get oxygen therapy

If the chest tightness you feel gets worse and causes the oxygen level in your blood to become very low, the doctor will provide treatment in the form of oxygen therapy. This treatment method aims to provide additional oxygen levels, so that sufferers of chest tightness get enough oxygen and can breathe well.

This way of dealing with chest tightness can be done by inserting oxygen into the nostrils using a nasal tube, or wear a mask that covers your mouth and nose.

So that problems with the heart and respiratory tract that cause chest tightness can be prevented, you are also advised to eat nutritious food, exercise regularly, stop smoking, and get enough rest for at least 7- 8 hours a day.

If chest tightness occurs repeatedly or is accompanied by other complaints, such as chest pain, bluish lips or nails, irregular heartbeat, high fever, wheezing, and swollen ankles, you should immediately get checked out. to the doctor. That way, the doctor can carry out an examination and provide appropriate ways to deal with chest tightness.

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