Best Physical Exercise for Vocal Cord Dysfunction

By Nancy Constantino, Board-Certified Nurse Coach

When you’re dealing with vocal cord dysfunction (VCD), finding the right physical exercises can be challenging. If you have trouble breathing during daily activities or when you exercise, it may seem like you have few options. Movement and exercise are important for your nervous system. They help keep you healthy and manage symptoms of vocal cord dysfunction and asthma.

The good news is that there are plenty of ways to get physical exercise with vocal cord dysfunction without triggering your symptoms. These recommendations are not a one-size, fits-all approach so please listen to your body and honor how you feel.

Some types of exercise help you stay fit. They can also support your vocal cord dysfunction therapy. This can improve your breathing and strengthen the muscles used for breathing. Having experienced VCD myself, I’ve learned that some movements and good breathing techniques can really help.

Let’s explore the best ways to stay active and improve your health while managing VCD.

1. Walking: The Foundation of Movement

Walking is one of the most effective and accessible forms of exercise for people with vocal cord dysfunction. It’s a low-impact activity that you can easily change based on your fitness level.

This makes it great for people with breathing issues. Walking at a comfortable pace keeps your heart rate steady. It also lets you practice breathing exercises for vocal cord dysfunction in a low-stress setting.

One of the great things about walking is that it can help regulate your nervous system. A brisk 20-30 minute walk in a calm environment can lower stress levels, which is crucial for managing VCD. If intense exercise triggers your symptoms, walking lets you stay active without pushing your body too hard.

Tips for Success:

• Begin with shorter walks and gradually increase your distance and pace over time.
• Focus on your breathing as you walk, using techniques like diaphragmatic breathing or pursed-lip breathing to maintain control.
• Try walking outdoors in nature, which can further calm your nervous system and reduce anxiety that may exacerbate VCD. 

2. Yoga: Gentle Movement and Breathwork

Yoga is another excellent option for people with vocal cord dysfunction. This practice emphasizes gentle movement, flexibility, and—most importantly—controlled breathing. Yoga can help you strengthen the connection between your body and breath, which is essential for managing VCD.

Many yoga poses encourage deep diaphragmatic breathing, which is one of the most effective exercises for vocal cord dysfunction. As you go through the poses, you will practice mindfulness. This helps calm the nervous system and lowers stress. Reducing stress can prevent VCD episodes.

Tips for Success:

• Begin with beginner or gentle yoga classes, like Hatha or restorative yoga. These classes have slower and less intense movements.
• Use breathing techniques throughout your practice to control your breath, especially during transitions between poses.
• If you can, work with a yoga instructor who knows about VCD. They can help you with modifications that support your breathing.

3. Swimming: Low-Impact and Lung-Friendly

Swimming is a fantastic full-body workout that doesn’t place too much strain on your respiratory system. Water supports your body, making it easier to move. It reduces pressure on your joints and muscles. Additionally, swimming requires rhythmic breathing, which can be very beneficial for individuals with vocal cord dysfunction.

When you swim, you must control your breath by timing your inhalations and exhalations with your strokes. This kind of breathing control can improve your ability to manage VCD symptoms during other activities. Plus, swimming can help reduce stress, making it a great choice for nervous system regulation.

Tips for Success:

• Start with slow, easy laps and gradually increase your time in the water as your fitness improves.
• Focus on steady, rhythmic breathing, and avoid holding your breath for too long.
• Consider trying water aerobics, which offers similar benefits with less emphasis on intense breathing control.

4. Tai Chi: Mindful Movement and Balance

Tai Chi is a gentle form of exercise that combines slow, deliberate movements with deep, controlled breathing. Many people often refer to it as “meditation in motion,” which makes it a great option for managing both your body and your mind. For people with vocal cord dysfunction, Tai Chi provides a good mix of exercise and relaxation. It helps regulate breathing and calms the nervous system.

The slow, flowing movements of Tai Chi help you focus on your posture and breath. Both are important for managing VCD. Over time, practicing Tai Chi can help improve your lung function, balance, and overall well-being.

Tips for Success:

• Seek out beginner Tai Chi classes or online videos to get started with basic forms.
• Focus on matching your breath with your movements. This will help you control your breathing in daily activities.
• Practice in a quiet, peaceful environment to enhance the calming effects of the exercise.

5. Strength Training: Low-Intensity Options

Strength training doesn’t need to be intense or high-impact to be effective. Low-intensity strength exercises, such as using light weights or resistance bands, can help you build muscle. They also improve your fitness without making you short of breath.

Building strength in your core, back, and chest muscles can help improve your posture and breathing. This is important for managing vocal cord dysfunction.

When done correctly, strength training can complement your vocal cord dysfunction therapy by enhancing your overall strength and endurance. Just be sure to pace yourself and avoid exercises that feel too strenuous on your respiratory system.

Tips for Success:

• Focus on low-intensity exercises that target large muscle groups, such as squats, lunges, or resistance band rows.
• Use proper breathing techniques during your workouts, exhaling on exertion and inhaling on release.
• Incorporate core-strengthening exercises, which can help improve your posture and support your breathing mechanics.

Final Thoughts

Living with vocal cord dysfunction doesn’t mean you have to give up on physical exercise. In fact, staying active is one of the best ways to manage your symptoms and improve your overall health. The key is to find exercises that help your breathing and calm your nervous system. These exercises should not overwhelm your body.

At Breathe Body Wellness, I help individuals with VCD discover the best ways to stay active and healthy through personalized exercise plans and breathing strategies. If you’re struggling to find an exercise routine that works for you, I’m here to guide you every step of the way. Together, we can create a plan that supports your body, mind, and breath, helping you live a healthier, more fulfilling life.