Long COVID can include shortness of breath, cough, chest discomfort, fatigue, dizziness, exercise intolerance, sleep problems, brain fog, and symptoms that flare after activity. At-home breathing tools may help some people track symptoms, practice breathing control, or communicate changes to a clinician, but they do not diagnose Long COVID or replace medical evaluation.
A pulse oximeter can estimate oxygen saturation. A breathing trainer may add resistance during breathing practice. An incentive spirometer may be used after surgery or illness in certain situations. Breathing exercises can help some people feel more in control of breathlessness. But the wrong tool, too much effort, or ignoring warning signs can make symptoms worse or delay care.
This guide explains what at-home breathing tools may help with, what they cannot do, how to compare features, and when Long COVID breathing symptoms need medical follow-up.
Start With a Long COVID Care Plan
CDC defines Long COVID as a chronic condition that occurs after SARS-CoV-2 infection and is present for at least 3 months. It can include symptoms that improve, worsen, or continue over time. CDC lists difficulty breathing or shortness of breath among possible Long COVID symptoms.
Because Long COVID can affect multiple body systems, home breathing tools should be used as part of a broader care plan. CDC says people with Long COVID should seek care from a healthcare provider to create a personal medical management plan and improve symptoms and quality of life.
Ask your clinician which symptoms to track, whether oxygen readings matter for you, whether exertion testing is safe, and what should prompt urgent care.
Tool 1: Pulse Oximeter
A pulse oximeter clips onto a finger and estimates oxygen saturation, usually shown as SpO2. It also displays pulse rate. Some people with Long COVID use one when shortness of breath, cough, fatigue, chest symptoms, asthma, COPD, heart disease, sleep apnea, or oxygen therapy is part of the picture.
- May help track oxygen trends during symptoms if a clinician recommends it
- May help document changes at rest and, if safe, during gentle activity
- Can be misleading if technique is poor or circulation is reduced
- Should not be used to dismiss severe shortness of breath
The American Lung Association explains that pulse oximeters can show healthy oxygen saturation even when someone has trouble breathing, which may lead people to delay urgently needed care. It also says most people do not need a pulse oximeter at home unless they have a chronic lung or heart condition affecting oxygen saturation regularly.
Pulse Oximeter Buying Checklist
If your clinician recommends oxygen tracking, choose a device that is easy to use consistently.
- Clear SpO2 and pulse display
- Signal-quality or pulse-strength indicator
- Comfortable finger fit
- Readable screen in low light
- Battery indicator
- Simple cleaning instructions
- Return policy if readings are unstable or inconsistent
Readings can be affected by cold fingers, poor circulation, movement, nail polish, artificial nails, dirty fingers, skin factors, and device fit. Symptoms should guide safety decisions, not the number alone.
How to Use a Pulse Oximeter More Safely
Use the same routine each time so readings are more comparable.
- Sit quietly for a few minutes before measuring.
- Warm your hands if they are cold.
- Remove nail polish or artificial nails from the test finger if readings seem unreliable.
- Keep the hand still and wait for the reading to stabilize.
- Record SpO2, pulse, symptoms, activity level, and time of day.
- Ask your clinician what number or change should prompt a call.
NICE guidance for long-term effects of COVID-19 includes pulse oximetry or symptom diaries as possible tools during assessment, and says that during exercise testing clinicians should record breathlessness, heart rate, and oxygen saturation. It also warns that a normal chest X-ray does not rule out lung disease when respiratory symptoms continue.
Tool 2: Breathing Exercises
Breathing exercises do not require a device. They may help some people reduce breathlessness sensation, slow breathing, relax accessory muscles, and regain a sense of control during mild symptoms.
- Diaphragmatic breathing
- Pursed-lip breathing
- Positioning for breathlessness
- Slow nasal breathing if comfortable
- Gentle paced breathing during daily tasks
CDC materials for post-COVID conditions have described breathing exercises, such as diaphragmatic breathing, as an established symptom-management approach that may help dyspnea symptoms.
Breathing Exercise Safety Tips
Breathing practice should feel gentle. It should not be a workout that leaves you dizzy, panicked, or more short of breath.
- Start seated or lying down.
- Stop if you feel dizzy, faint, chest pain, tingling around the mouth, or worsening breathlessness.
- Avoid forceful breath-holding unless prescribed.
- Keep sessions short at first.
- Do not push through post-exertional symptom worsening.
If breathing exercises repeatedly trigger symptoms, ask for referral to a respiratory therapist, pulmonary rehabilitation program, physical therapist, or clinician familiar with Long COVID.
Tool 3: Breathing Trainers
Breathing trainers are devices that add resistance during inhaling, exhaling, or both. They are often marketed for respiratory muscle training, fitness, asthma, COPD, singing, or performance. For Long COVID, they should be approached cautiously and ideally with clinician guidance.
- May help selected people practice controlled breathing
- May be inappropriate if symptoms flare after exertion
- Can cause dizziness or increased breathlessness if resistance is too high
- Should not be used to “push through” chest symptoms or low oxygen
Long COVID is not one single breathing problem. Breathlessness may relate to lung disease, heart issues, dysautonomia, deconditioning, dysfunctional breathing, anxiety, blood clots, asthma, anemia, or other causes. A breathing trainer cannot determine which cause is present.
Breathing Trainer Buying Checklist
If a clinician says a breathing trainer is reasonable, compare safety and adjustability first.
- Adjustable resistance with a very low starting level
- Clear instructions for inhalation, exhalation, or combined training
- Easy cleaning and drying
- Replaceable mouthpiece or filter if needed
- No forced breath-holding requirement
- Session guidance that starts gently
- Return policy if symptoms worsen or the device is not tolerated
Do not buy a breathing trainer that promises to cure Long COVID, reverse lung damage, or replace pulmonary evaluation.
Tool 4: Incentive Spirometers
An incentive spirometer is a handheld device that encourages slow, deep breaths. It is commonly used in certain hospital, surgical, or respiratory recovery plans. Some people buy one for home use after COVID-19, but it is not automatically the right tool for Long COVID.
- May be useful when prescribed after surgery or certain lung illnesses
- Requires correct technique
- Can cause dizziness if used too aggressively
- Does not measure oxygen or diagnose lung function
If you have persistent breathlessness months after COVID-19, ask whether spirometry, pulmonary function testing, imaging, cardiac evaluation, or rehabilitation is more appropriate than simply buying a device.
Incentive Spirometer Buying Checklist
If a clinician recommends one, compare usability rather than complexity.
- Clear volume markings
- Comfortable mouthpiece
- Easy-to-clean design
- Instructions for slow inhalation, not forceful hyperventilation
- Goal marker only if it does not encourage overdoing it
- Written plan for frequency, repetitions, and when to stop
Use it exactly as directed. More repetitions are not always better, especially if symptoms worsen after exertion.
Tool 5: Peak Flow Meter
A peak flow meter measures how fast you can blow air out. It is most often used in asthma action plans, not as a general Long COVID tool. It may be useful if asthma-like symptoms, wheezing, or known asthma are part of your post-COVID pattern.
- May help people with asthma monitor airway narrowing
- Requires repeated best-effort blows
- Can be tiring if symptoms are severe
- Needs a personal-best baseline and action plan
Do not use peak flow numbers to rule out other causes of Long COVID breathlessness, such as heart problems, blood clots, dysautonomia, anemia, or post-exertional malaise.
Tool 6: Symptom and Activity Log
A symptom log may be more useful than a device. Long COVID symptoms can fluctuate, and some people experience post-exertional malaise, where symptoms worsen after physical or mental effort.
- Shortness of breath at rest and with activity
- Cough, wheeze, chest tightness, or chest pain
- Pulse and oxygen readings if used
- Activity level before symptoms worsened
- Sleep, stress, heat, illness, menstrual cycle, and medication changes
- Recovery time after activity
CDC notes that some people find journaling about Long COVID symptoms and what makes them better or worse helpful.
Post-Exertional Malaise: Why “Push Harder” Can Backfire
Some people with Long COVID have post-exertional malaise, or PEM. This means symptoms worsen after activity that may be minor for someone else, often hours later or the next day.
CDC’s archived clinical information advises caution with exercise capacity testing in patients with post-exertional malaise because symptoms can worsen after even minor physical or mental exertion and may last for days or weeks.
- Do not use breathing tools as a way to force progress.
- Track delayed symptom flares, not just how you feel during the session.
- Use pacing and rest breaks if PEM is present.
- Ask for a clinician or therapist familiar with PEM before starting structured exercise.
When At-Home Breathing Tools May Help
Home breathing tools may be helpful when they answer a specific question or support a specific plan.
- A pulse oximeter may help track oxygen trends if your clinician recommends it.
- Breathing exercises may help manage mild breathlessness sensation.
- A breathing trainer may be considered only if resistance breathing is appropriate and tolerated.
- A peak flow meter may help if asthma is part of the plan.
- A log may help identify triggers, pacing limits, and follow-up needs.
The tool should make care clearer. If it increases anxiety, encourages overexertion, or delays medical care, it is not helping.
What At-Home Breathing Tools Cannot Do
Breathing tools cannot diagnose Long COVID or determine the cause of breathlessness.
- They cannot rule out pneumonia, pulmonary embolism, heart failure, asthma, COPD, anemia, arrhythmia, or lung scarring.
- They cannot prove it is safe to exercise hard.
- They cannot replace pulmonary function testing or cardiac evaluation when needed.
- They cannot treat severe oxygen drops or chest pain.
CDC says treatment for Long COVID should be tailored to the patient’s specific symptoms or conditions and may include established symptom-management approaches.
Buying Checklist: Before You Purchase
Before buying any breathing tool for Long COVID, answer these questions.
- What symptom or measurement am I trying to track?
- Did a clinician recommend this tool?
- Could this tool worsen post-exertional malaise?
- Does the product explain who should not use it?
- Can I clean it properly?
- Does it have adjustable settings or a gentle starting point?
- Will the data help my clinician make decisions?
- What symptoms mean I should stop and seek care?
A device with fewer features but clear instructions may be safer than a complicated tool with aggressive claims.
Buying Checklist: Safety Red Flags in Product Claims
Be cautious with products that overpromise.
- Claims to cure Long COVID
- Claims to reverse lung damage without medical care
- Instructions to push through dizziness or breathlessness
- No warning section
- No cleaning instructions for mouth-contact devices
- No adjustable resistance for breathing trainers
- Pressure to buy supplements or programs with the device
NICE guidance states that it is not known whether over-the-counter vitamins and supplements are helpful, harmful, or have no effect for ongoing symptomatic COVID-19 or post-COVID-19 syndrome.
How to Start Safely
Start with the lowest-risk option and increase only if tolerated.
- Begin with symptom logging and gentle breathing awareness.
- Add a pulse oximeter only if readings will guide a plan.
- Use breathing trainers only at low resistance and short duration if approved.
- Stop for dizziness, chest pain, worsening shortness of breath, faintness, or delayed flare.
- Review trends with a clinician instead of changing plans alone.
Long COVID progress is often not linear. A tool should support pacing and safety, not pressure you into doing more than your body can tolerate.
What to Track for Follow-Up
Bring a concise summary to your clinician.
- Breathing: shortness of breath at rest, during activity, and after activity
- Oxygen: SpO2 readings at rest and with symptoms, if using a pulse oximeter
- Pulse: resting pulse and pulse changes with standing or activity
- Cough: frequency, triggers, wheeze, mucus, or blood
- Chest symptoms: tightness, pain, pressure, or palpitations
- PEM: delayed worsening after physical or mental activity
- Devices: tool used, settings, session length, and whether symptoms improved or worsened
This can help the clinician decide whether you need pulmonary function testing, chest imaging, ECG, echocardiogram, lab testing, medication review, pulmonary rehabilitation, respiratory therapy, or referral to a Long COVID clinic.
Common Mistake: Using a Normal Oxygen Reading to Ignore Breathlessness
A pulse oximeter may look normal even when breathing feels difficult or another problem is present.
Symptoms should override device reassurance.
Call a clinician if breathlessness is new, worsening, or limiting daily life.
Common Mistake: Starting Too Aggressively
Breathing trainers and repeated spirometer sessions can feel like exercise. Too much too soon may worsen symptoms, especially if post-exertional malaise is present.
Start gently.
Track delayed flares for 24 to 48 hours after trying a new tool.
Common Mistake: Buying Devices Instead of Getting Evaluated
Persistent shortness of breath after COVID-19 deserves medical attention, especially if it is worsening, new, or paired with chest pain, low oxygen readings, fainting, or swelling.
Do not keep buying tools to avoid a visit.
Home devices should support care, not replace it.
Common Mistake: Ignoring Cleaning Instructions
Mouth-contact breathing devices can collect moisture and germs if they are not cleaned and dried correctly.
Follow manufacturer instructions.
Do not share mouthpieces unless the device is designed for safe replacement and cleaning.
Common Mistake: Treating Long COVID as Only a Lung Problem
Long COVID breathlessness may involve lungs, heart, circulation, autonomic nervous system, muscles, anxiety, sleep, anemia, or multiple factors at once.
A breathing tool may help one part of the picture but miss another.
Ask for broader evaluation if symptoms do not make sense or are not improving.
When to Talk to a Clinician
Talk to a clinician if shortness of breath, cough, chest tightness, wheeze, fatigue, dizziness, palpitations, exercise intolerance, or post-exertional symptom worsening persists after COVID-19 or interferes with daily life.
You should also seek guidance before using breathing trainers, incentive spirometers, peak flow meters, or exercise-based programs if you have asthma, COPD, heart disease, blood clot history, fainting, pregnancy, oxygen therapy, severe fatigue, post-exertional malaise, or unexplained chest symptoms.
A clinician may recommend pulse oximetry review, walking oxygen assessment, pulmonary function testing, chest imaging, ECG, echocardiogram, blood tests, asthma treatment, pulmonary rehabilitation, breathing retraining, pacing strategies, sleep evaluation, or referral to a Long COVID specialist depending on symptoms.
When to Seek Urgent or Emergency Care
Seek urgent or emergency care for severe shortness of breath at rest, chest pain or pressure, blue or gray lips, fainting, confusion, coughing blood, new one-sided leg swelling, severe weakness, stroke symptoms, oxygen readings that are low for you or rapidly worsening, or symptoms that feel life-threatening.
NICE COVID-19 assessment guidance lists severe shortness of breath at rest or difficulty breathing, reduced oxygen saturation, and coughing up blood among symptoms that require attention in COVID-19 assessment.
Do not wait for a breathing tool, app, or home reading to explain emergency symptoms.
The Bottom Line
At-home breathing tools for Long COVID can support symptom tracking and safer conversations with clinicians when used carefully. A pulse oximeter may help selected people track oxygen trends. Breathing exercises may help with mild breathlessness control. Breathing trainers, incentive spirometers, and peak flow meters should be used more selectively and ideally with guidance.
The most useful features are clear instructions, low starting intensity, adjustable settings, easy cleaning, readable displays, reliable signal indicators, symptom logging, and a written plan for when to stop. Avoid products that claim to cure Long COVID or encourage pushing through symptoms.
The most common mistakes are using a normal oxygen reading to ignore breathlessness, starting too aggressively, buying devices instead of getting evaluated, ignoring cleaning instructions, and treating Long COVID as only a lung problem.
Use tools to support pacing, safety, and follow-up. If symptoms are severe, worsening, or paired with chest pain, fainting, coughing blood, confusion, low oxygen, or one-sided leg swelling, seek medical care right away.
Medical disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, Long COVID evaluation, pulmonary care, cardiac care, oxygen therapy, pulmonary rehabilitation, respiratory therapy, medication management, exercise prescription, or emergency care. Always consult your physician, pulmonologist, cardiologist, respiratory therapist, physical therapist, pharmacist, Long COVID clinic, or qualified health provider before using breathing trainers, oxygen-related tools, exercise programs, or respiratory devices if you have persistent symptoms or medical conditions. If you have severe shortness of breath, chest pain or pressure, blue or gray lips, fainting, confusion, coughing blood, stroke symptoms, new one-sided leg swelling, low oxygen readings, or another emergency, seek urgent medical care right away.