Mornings can set the tone for the entire day, especially if you are managing chronic obstructive pulmonary disease (COPD).

Starting out your day with a structured routine helps you to better manage symptoms early, conserve energy, and reduce stress. All of which will benefit your overall COPD management routine.

A COPD-friendly morning routine can improve breathing, boost energy, and foster a sense of control.

In today's post, we will be providing you wtih actionable steps to help you create a morning routine designed to prioritize your breathing, mobility, and overall mental well-being.

Whether you’re living with COPD or caring for someone who is, these tips will help make mornings smoother and more productive to ensure each and every day begins on the right foot.

Preparing for a COPD-Friendly Morning

Set Yourself Up for Success the Night Before

1. Prepare Your Space:

   Keep essential items like your inhaler, pulse oximeter, or a glass of water within arm’s reach on a clutter-free bedside table. This way during the night you can stay hydrated and have a glass of water to consume right when you wake up. While having your inhaler and pulse ox keep them in arms reach in case you need to use them without having to get out of bed. 
   
   If you use oxygen therapy such as with a portable oxygen concentrator, ensure your equipment is plugged in and functioning properly. Especially if you require supplemental oxygen during the night while you sleep. 
   
   

2. Plan Your Day:

   Write down a simple, realistic plan for the next day in a notebook or use a planning app. Include breaks and prioritize the most important tasks. Having a plan in place for each day will help you check things off your list, helping you feel accomplished and productive while ensuring you're managing your COPD treatment.
   

   For example:

   • Morning: Start your day off with some breathing exercises and a COPD friendly breakfast.
     
     
     • Afternoon: How about a little light stretching or a short walk? It's a great way to sneak in some gentle activity!
       
       
     • Evening: Rest and relaxation with a favorite book or show. This period of unwinding is crucial for recharging your mind and body after a long day. Consider creating a cozy environment with soft lighting and comfortable seating to enhance your relaxation

Sleep Hygiene Tips for a Better Morning

1. Improve Your Sleep Environment:

   Use a humidifier to maintain a comfortable humidity level (30–50%) and prevent airway dryness. Without a humidifier you may experience dryness that could lead to a dry itchy cough. Plus, sometimes with a constant delivery of medical grade oxygen can lead to even further dryness. So having a humidifier in your home can go a long way in preventing airway dryness. If you are using a home oxygen concentrator, many home concentrators allow you to add a humidifier bottle to humidify your delivery of medical grade oxygen.
   
   Keep your bedroom cool (65–68°F), clean, and as close to totally dark as you possibly can for the best chance at a restful sleep.
   
   

2. Establish a Pre-Sleep Routine:

   Avoid caffeine at least 8 hours before bed, heavy meals 2-3 hours before bedtime , or screens an hour before bed. Instead of watching TV or looking at your phone before bed, try reading a book to help soothe yourself to sleep!
   
   Try relaxation techniques like listening to calming music, doing gentle stretches, or practicing breathing exercises can also provide assistance getting some sleep.

The Key Components of a COPD-Friendly Morning Routine

Breathing Exercises to Start Your Day

1. Pursed-Lip Breathing:

   • Step 1: Inhale deeply through your nose for 2 seconds.
     
     
   • Step 2: Purse your lips as if you’re blowing out a candle.
     
     
   • Step 3: Exhale slowly through pursed lips for 4 seconds.
     
     
   • Why It Helps: Pursed-lip breathing reduces breathlessness by slowing breathing and improving oxygen exchange.
     
     

2. Diaphragmatic Breathing:

   • Step 1: Sit or lie down comfortably on your bed, couch or even on the floor. Place one hand on your chest and the other on your belly.
     
     
   • Step 2: Breathe deeply through your nose, letting your belly rise while keeping your chest still.
     
     
   • Step 3: Exhale slowly through pursed lips, letting your belly fall.
     
     
   • Why It Helps: Strengthens the diaphragm and improves breathing efficiency.

Understanding how to perform these breathing exercises can not only be effective during your morning routine, but they are also incredibly useful during flare-ups causing your shortness of breath to worsen.

Gentle Stretching or Light Exercise

1. Why Movement Matters:

   Light movement improves circulation, loosens tight muscles, and this will help to increase your lung capacity, and even help you manage your overall symptoms. With regular movement/exercise your stamina will increase, leading to an increase in energy levels and can even help to manage your shortness of breath. 
   
   

2. Example Stretches:

   • Seated Side Stretches: Sit on a chair, raise one arm overhead, and lean to the opposite side. Hold for 10 seconds on each side.
     
     
   • Shoulder Rolls: Roll your shoulders forward and backward 5–10 times to release tension.
     
     
   • Neck Rotations: Gently turn your head to each side and look over your shoulder, holding for a few seconds.
     
     
   • Wrist Flexes: Extend one arm in front of you, palm facing down, and gently pull back on your fingers with the opposite hand. Hold for 10 seconds and switch sides.
     
     
   • Toe Taps: While seated, tap your toes on the ground rapidly for 30 seconds to stimulate circulation.
     
     

3. Light Exercise Options:

   • Try chair yoga or use resistance bands for gentle strength training.
     
     
   • A short, 5–10-minute walk indoors or outside (if weather permits) is great for lung health. And then overtime you can gradually increase your activity time as your stamina increases.

Hydration and Morning Nutrition

1. Why Hydration Is Critical:

   Sipping on water throughout the day can really help thin out mucus, making it easier to clear and breathe with ease. Keeping yourself hydrated during the day and night is especially crucial when you're feeling under the weather. By ensuring you drink enough water, you support your body's natural processes, helping to alleviate discomfort and promote better respiratory function, ultimately contributing to a smoother, more manageable day.
   
   

2. COPD-Friendly Breakfast Ideas:

   • Smoothie: Blend spinach, frozen berries, and almond milk for a nutrient-packed drink.
     
     
   • Oatmeal with Berries: Add a sprinkle of nuts for protein.
     
     
   • Scrambled Eggs with Spinach: A simple, energy-boosting meal that’s easy to digest.
     
     
   • Greek Yogurt Parfait: Layer with granola and fresh fruit for a balanced, energizing start.
     
     
   • Whole Wheat Toast with Almond Butter: Add sliced bananas for a quick, nutritious option.

Use Medications and Oxygen Therapy

1. Medication Checklist:

   • Ensure all prescribed inhalers, nebulizers, or other medications are taken as directed. 
     
     
   • Keep a pill organizer to avoid missed doses.
     
     
   • Set reminders on your phone or use a medication management app to alert you when it's time to take your medications.
     
     
   • Keep a medication log to track your doses and any side effects you experience, which can be helpful for discussions with your healthcare provider.
     
     

2. Oxygen Therapy Tips:

   • Use a pulse oximeter to check your oxygen levels. If below your target range (e.g., 88–92%), use your oxygen equipment as prescribed. But remember to follow your oxygen prescription to a tee. If you are prescribed oxygen during the day, make sure you're always using your oxygen as prescribed.
     
     
   • Inspect your tubing and device regularly to ensure they’re functioning properly. Another important tip is to change out your nasal cannulas every 2-4 weeks, and make sure you replace your cannula immediately after being sick to prevent reinfecting yourself with the same sickness.
     
     
   • Upgrade your oxygen therapy If you are still being restricted by cumbersome oxygen tanks. You should consider improving your quality of life & overall treatment with the use of a portable oxygen or home oxygen concentrator.

Prioritize Mental Wellness

1. Practice Mindfulness or Meditation:

   • Spend 5–10 minutes focusing on calming thoughts or deep breathing. Apps like Headspace or Calm offer guided meditations tailored for relaxation that make adding mediation into your morning routine incredibly easy.
     
     
   • Practice mindful walking by focusing on each step and the rhythm of your breath. Engaging in loving-kindness meditation, where you silently repeat phrases of goodwill towards yourself and others, can also enhance your mindfulness practice.
     

2. Journaling or Gratitude Practice:

   • Write down one or two things you’re grateful for each morning to set a positive tone. Instead of focusing on everything that is going wrong or could go wrong, when you focus on things you're grateful for can really uplift your mental health.

Tips for Conserving Energy in the Morning

1. Simplify Your Routine:

   • Use tools like a shower chair for a stable and comfortable seat while you bathe in the event you ever get too tired to stand, long-handled grabber to reach items that are high up or on the floor, shower grab bars for additional support getting in and out of the shower, or an electric toothbrush to minimize effort.
     
     
   • Additionally, lay out your clothes the night before to save time and energy in the morning, and keep frequently used items within easy reach to avoid unnecessary movement.
     

2. Break Tasks Into Steps:

   • For example, dress while seated and rest between tasks. Avoid rushing to preserve energy. You can also use dressing aids to assist.
     
     
   • Consider using a long-handled shoehorn to put on shoes without bending over, or a sock aid to help slide socks on with minimal effort. 
     
     
   • Organize your clothing in a way that makes it easy to access, such as using a closet rod extender to lower hanging clothes within reach.
     
   • We can't stress this enough, plan your morning routine to include rest periods between activities, allowing your body to recover and maintain energy levels throughout the day.
     
     
   • When it comes to your breakfast meals opt for simple, nutritious options like overnight oats or pre-cut fruit to minimize morning exertion.
     
     

3. Ask for Help When Needed:

   • Caregivers can assist with chores, meal preparations, or setting up your oxygen equipment which can be physically demanding and exhausting.

Common Pitfalls and How to Avoid Them

Skipping Breathing Exercises

• Problem: Rushing into the day increases breathlessness.
• Solution: Start with 2–3 minutes of breathing exercises to build a habit.

Overexerting Yourself Early

• Problem: Doing too much too soon leads to fatigue.
• Solution: Pace yourself and prioritize essential tasks.

Sample COPD-Friendly Morning Routine

1. Wake Up Slowly: Spend a few minutes breathing deeply before getting out of bed.
   
   
2. Hydrate and Take Medications: Drink water and use prescribed inhalers or oxygen.
   
   
3. Stretch or Exercise: Do 5–10 minutes of gentle movements like seated stretches or a short walk.
   
   
4. Eat Breakfast: Enjoy a light, nutrient-rich meal with hydration.
   
   
5. Plan Your Day: Review priorities and include breaks in your schedule.

Final Thoughts

A COPD-friendly morning routine boosts energy, improves breathing, and sets a positive tone for the day. Adapt these tips to fit your needs, energy levels, and preferences.

By doing your best to start adding the above practices into your morning routines, you can greatly enhance your energy levels, improve your breathing efficiency, and set a positive and proactive tone for the rest of the day

Share your own morning routine or tips in the comments to inspire others managing COPD.