Coughs, colds and blocked noses: Why your breathing feels different when you’re unwell

Coughs and colds change how your breathing feels. If you have a blocked nose or phlegm on your chest, breathing takes more effort. That is nothing to worry about as it is a normal response to illness.

In most cases, your breathing returns to normal once the infection has passed, but for some people it does not.

A Breathing MOT can help you understand why.

Why breathing feels harder when you’re unwell

When you have a cold, a few things happen at once:

• A blocked nose pushes you to breathe through your mouth. Mouth breathing tends to be quicker and more upper-chest based than nose breathing.

• Phlegm on your chest narrows your airways and makes each breath feel heavier.

• Coughing tires the muscles you use to breathe and irritates your airways further.

Breathing that feels laboured, noisy or shallow during this time is expected. It does not mean something is wrong with your lungs.

What normal recovery looks like

Symptom	Usual timeframe
Cold symptoms (blocked or runny nose, sore throat)	One to two weeks
Cough after a cold	Up to three weeks

Your breathing should ease as these symptoms settle. Speak to your GP if your symptoms last longer than three weeks or if they suddenly get worse. Get advice sooner if you develop chest pain, a fever or difficulty breathing.

When your breathing doesn’t settle

Some people notice that their breathing stays off well after the infection has gone. You might recognise this if:

• You still breathe through your mouth even though your nose is clear

• You feel breathless doing things that did not bother you before

• You sigh or yawn frequently or feel you cannot take a satisfying breath

• Your chest feels tight with no clear cause

A period of illness can leave you with a breathing habit that outlasts the infection. If you have a cough that has lasted more than three weeks or any new or worsening breathlessness, see your GP first so they can rule out other causes.

Decongestants are for short-term use only

Many people reach for a decongestant when their nose is blocked. Sprays containing xylometazoline or oxymetazoline work well in the short term. They narrow the blood vessels in the lining of your nose, which reduces swelling.

But problems can arise when you use them for too long. Once the spray wears off, the lining can swell more than it did before. That swelling feels like your original blockage, so you spray again. This is called rebound congestion and it can leave you relying on the spray to breathe through your nose.

To avoid it:

1. Follow the instructions on the packet. The maximum period of use is usually five to seven days.

2. Talk to your pharmacist if your nose is still blocked after that. They can suggest alternatives.

3. Try a saline spray. It contains no decongestant, so it does not carry this risk.

If you already use a decongestant most days, ask your pharmacist or GP how to come off it. Rebound congestion can take days or weeks to settle once you stop.

How a Breathing MOT can help

If your breathing has not returned to normal weeks after an illness, a Breathing MOT can help you understand why. It is a detailed assessment of how you breathe at rest and during activity. We look at your breathing rate, the muscles you use and the ratio of your in-breath to your out-breath. We then identify whether a breathing pattern disorder may be present and explain your next step.

To book an assessment, email info@thebreathingmot.com or call 020 7971 1464.