It's Over Breathing is too difficult: weak diaphragm

[watcher]

I trained weightlifting for many, many years without any issues. With time, I got lazy and started training less and less, then I had a case of headache that I already fixed but I stayed sedentary for an entire month. After starting aerobic exercise (30 minutes per day, 5 days a week) to deal with depression/anxiety now I have this issue that I spend the rest of the day feeling like breathing is hard. I am taking exams, lungs are perfect in tomography, heart is perfect, spirometry was fine as well. Sometimes I feel like my diaphragm is weak since I always ignored cardio/aerobic and went for the weight room so my stamina is terrible. Thoughts? I wonder if there is a way to better condition my diaphragm.

 

[dungeondragon]

It must be a mental block, surely. Your training history doesn't indicate any possible issues with breathing; struggling to diagnose your condition with rudimentary knowledge. I trained front and back squats for about 3 years; have been sedentary for well over a year now. Get out of breath semi-easily, but easily fixable with more aerobic training. Breathing can at times become a little difficult when sitting down, but is mainly due to being anxious or hyper-focusing on the (meant to be natural) process (not overweight, mind you). Perhaps you thinking about your breathing constantly is in and of itself becoming an issue. Forgive me for not being able to provide proper analysis.

Perhaps just continue with your current regiment. Your diaphragm may feel untrained due to the new stresses. No way to cheat it. Adaptations takes a while, as you already know.

 

[watcher]

It must be a mental block, surely. Your training history doesn't indicate any possible issues with breathing; struggling to diagnose your condition with rudimentary knowledge. I trained front and back squats for about 3 years; have been sedentary for well over a year now. Get out of breath semi-easily, but easily fixable with more aerobic training. Breathing can at times become a little difficult when sitting down, but is mainly due to being anxious or hyper-focusing on the (meant to be natural) process (not overweight, mind you). Perhaps you thinking about your breathing constantly is in and of itself becoming an issue. Forgive me for not being able to provide proper analysis.

Perhaps just continue with your current regiment. Your diaphragm may feel untrained due to the new stresses. No way to cheat it. Adaptations takes a while, as you already know.

Thanks for a very thought out response. Yes, psychology is definitely a factor in this. Maybe its all in my head, honestly. I will take it slowly, yesterday I spent hours walking in total, so it might be a reason for me feeling so shit today... then I got my psychology exam and afterwards I was fine... so it can be 100% psychological. Although I do have shitty stamina (trained a few years ago and hated it, running for 8 minutes was hell)

 

[dungeondragon]

Thanks for a very thought out response. Yes, psychology is definitely a factor in this. Maybe its all in my head, honestly. I will take it slowly, yesterday I spent hours walking in total, so it might be a reason for me feeling so shit today... then I got my psychology exam and afterwards I was fine... so it can be 100% psychological. Although I do have shitty stamina (trained a few years ago and hated it, running for 8 minutes was hell)

No worries. I can relate to having subpar stamina, though hope to improve in the near future (through road cycling). Pushing ourselves too hard too soon can cause issue.

30 minutes per day, 5 days a week

Did you jump straight into this routine after being sedentary for a month? I'd probably feel strained also, having been on my ass for over a year. Have an issue with control and always go overboard, so it is inevitable.

 

[watcher]

Did you jump straight into this routine after being sedentary for a month? I'd probably feel strained also, having been on my ass for over a year. Have an issue with control and always go overboard, so it is inevitable.

Yes, I completely underestimated how difficult it would be. I felt fine during and after the workout, but my body felt it hard... Now I am going very slowly.

Before it was 30 minutes of brisk walking, 5 days a week

Now its 3 days a week:
Week 1: 30 minutes of walking,
Week 2: 20 minutes of walking, 10 minutes of brisk walking
Week 3: 10 minutes of walking, 20 minutes of brisk walking
etc

 

[watcher]

I think its not 100% psychological because yesterday I had an anxiety crisis and had to take medication. I felt reduction in the anxiety but still felt like I was tired of breathing, which is a good reason I never discarded the possibility of some sort of fatigue.

 

[dungeondragon]

Yes, I completely underestimated how difficult it would be. I felt fine during and after the workout, but my body felt it hard... Now I am going very slowly.

Before it was 30 minutes of brisk walking, 5 days a week

Now its 3 days a week:
Week 1: 30 minutes of walking,
Week 2: 20 minutes of walking, 10 minutes of brisk walking
Week 3: 10 minutes of walking, 20 minutes of brisk walking
etc

I see no issues with that routine - the tempo is varied which is good. Walking is a low-impact exercise, thus holistic and sustainable if approached correctly. Whatever your body can handle without strain or issue.

I think its not 100% psychological because yesterday I had an anxiety crisis and had to take medication. I felt reduction in the anxiety but still felt like I was tired of breathing, which is a good reason I never discarded the possibility of some sort of fatigue.

The root cause is probably a number of things, of which I cannot diagnose of course. Identifying the possible known issues and working to rectify/mitigate them is all you can do.

 

[WizardofSoda]

What about anemia.. or low iron. Did you test those.

 

[Bedford Stye]

I trained weightlifting for many, many years without any issues. With time, I got lazy and started training less and less, then I had a case of headache that I already fixed but I stayed sedentary for an entire month. After starting aerobic exercise (30 minutes per day, 5 days a week) to deal with depression/anxiety now I have this issue that I spend the rest of the day feeling like breathing is hard. I am taking exams, lungs are perfect in tomography, heart is perfect, spirometry was fine as well. Sometimes I feel like my diaphragm is weak since I always ignored cardio/aerobic and went for the weight room so my stamina is terrible. Thoughts? I wonder if there is a way to better condition my diaphragm.

Another possibility, is sleep apnea.

It makes you feel like you can't breathe during the day.

Get a sleep test.

Sleep on your side, not your back.

 

[MediumDiploma]

Check for forward head posture.

 

[watcher]

What about anemia.. or low iron. Did you test those.

I am not anemic as far as I am concerned, my BMI is 23.7 now. And I had breathing problems with a BMI of 26.
However, about iron... I got 68 µg/dL. The exams say the normal range for men is 65 to 175... That might be it, holy shit.
Note: I started taking a new multivitamin after this exam that in theory has 58% of daily needs of iron. Maybe its not enough, but its a possibility.

My hemoglobin is 15.9, the normal range for men is 13 to 16. So anemia is unlikely

 

[watcher]

Another possibility, is sleep apnea.

It makes you feel like you can't breathe during the day.

Get a sleep test.

Sleep on your side, not your back.

I think I don't have sleep apnea. I slept wonderfully for years before this whole depression/thing kicked my adrenaline sky high. I sleep on my sides and always had good sleep hygiene.

 

[watcher]

Check for forward head posture.

I do have that, my posture is garbage, at least I have the good habit of belly breathing.

 

[Transcended Trucel]

@gymletethnicel you have any tips for OP?

 

[Swagpilled]

I can't nose breathe during heavy exercise, because my nose is too big and the nosesides get sucked in and close off my nose. idk how to explain

 

[watcher]

My neurologist said its part of the anxiety symptoms. Since I am always anxious and stressed, muscles tense up and become more easily fatigued. The diaphragm is the one I am feeling the most, but it happens to all of them.

Basically anxiety won't let me exercise, and I need exercise to reduce anxiety...

Started taking medication, 2nd day, feeling like absolute shit.