Viruses like the flu or COVID-19 can take a toll on your body. Even after your fever is gone and most of the sniffles have cleared, you might notice something unexpected: shortness of breath.
You climb a flight of stairs and feel winded. Walking to the mailbox leaves you puffing. Even simple chores might feel harder than before.
This is typically a normal part of recovery, but when is it a sign of something more serious? We spoke with Sachin Chaudhary, MD, a pulmonologist with Banner - University Medicine, to learn more about lingering shortness of breath and when to seek help.
Why your breathing might still feel off
It’s pretty common to feel short of breath for a while after a viral infection, such as the flu (influenza) or COVID.
Dr. Chaudhary said there are several reasons your breathing may feel more difficult during recovery:
- Lingering inflammation: “Even when the main infection has resolved, the airways in your lungs can stay inflamed and more reactive than usual,” Dr. Chaudhary said.
- Mucus in the lungs: Your lungs may still be clearing leftover mucus from the infection.
- Changes in lung tissues: “In COVID specifically, the virus can temporarily affect the lung tissue and the body’s ability to use oxygen effectively,” he said.
- Fatigue and deconditioning: Being sick often means less activity. “Your breathing can feel labored simply because the rest of the body is still recovering,” Dr. Chaudhary said.
These factors can make even everyday activities feel like more of an effort than before. It’s normal for this recovery phase to take a few weeks.
For a mild flu or cold, it can take two to three weeks to feel better. For severe flu or COVID, it could take a month to eight weeks or more to recover.
Signs your recovery is on track
Some signs suggest your lungs and body are gradually getting back to normal:
- Symptoms slowly improve week by week
- You can do a little more each day without significant discomfort
- No new or worsening chest pain, coughing spells or fever
- Breathing returns to normal at rest
“Being able to do a little more each day without discomfort is a good sign,” Dr. Chaudhary said. “If the trajectory is steadily upward, even if slow, that’s typically reassuring.”
When to call your health care provider
Sometimes, shortness of breath can signal something more than normal post-viral recovery. See your provider if you notice:
- Shortness of breath that is getting worse instead of better
- Trouble catching your breath with light activity
- Wheezing
- A chronic or worsening cough or coughing up colored mucus
- Chest discomfort or tightness
- Fever coming back after starting to recover
- Swelling in the legs or a rapid heart rate
“If shortness of breath lasts more than four to six weeks without improvement or new symptoms appear, such as chest pain, heart palpitations or a cough that won’t go away, it’s important to consider other causes,” Dr. Chaudhary said. “These can be signs of post-viral asthma, bacterial pneumonia, long COVID, anemia or heart conditions like heart failure.”
Your provider may recommend tests such as a chest X-ray, lung function tests or bloodwork to figure out what’s going on.
Red flags: When to seek emergency care
“Some symptoms may indicate a more serious issue, like a blood clot or a heart problem, and require emergency attention,” Dr. Chaudhary said.
Seek care immediately if you notice:
- Difficulty speaking in full sentences
- Shortness of breath at rest
- Bluish lips or fingertips
- Severe chest pain or pressure
- Lightheadedness, fainting or a feeling of impending doom
- Any sudden, dramatic change in breathing
Tips for breathing easier during recovery
You can take steps at home to support your lungs and overall recovery:
- Pace yourself: Don’t rush back to normal activity. Start slowly and increase intensity gradually.
- Practice deep breathing: Gentle breathing exercises help open up your lungs. See some breathing exercises you can try below.
- Stay hydrated: Fluids help thin mucus and keep airways clear.
- Treat congestion: Saline sprays, nasal rinse and over-the-counter (OTC) antihistamines can help, depending on symptoms.
- Keep up with nutrition: Protein, fruits and vegetables support healing.
- Rest: Your body is still recovering. Sleep helps your lungs repair.
- Avoid smoking or irritants: Smoke, dust and strong chemicals can make symptoms worse.
- Resume inhalers: If you already have asthma or COPD, continue to use your inhaler.
[Also read: How to Recover From The Flu: Tips For Getting Back to Full Health.]
Breathing exercises you can try
Simple exercise can improve lung strength and reduce the feeling of being winded:
- Diaphragmatic breathing: Lie on your back, place a hand on your belly and breathe so your stomach rises, not your chest.
- Pursed-lip breathing: Inhale slowly through your nose, then exhale through pursed lips as if blowing out a candle.
- Gentle walking with focus on breath: Walk slowly while taking deep, controlled breaths. Stop if you feel dizzy or overly short of breath.
These exercises help retrain your lungs and improve stamina over time. But they shouldn’t replace professional care if you have warning signs.
Returning to normal activity
It’s normal to feel hesitant about exercise after being sick. Use these strategies:
- Listen to your body: If you’re short of breath, slow down.
- Track your progress: Note how far or fast you can walk without discomfort. Gradual improvement is a good sign.
- Include rest days: Recovery isn’t linear (a straight line). Some days may feel harder than others.
Bottom line
Feeling short of breath after the flu or COVID can be normal. Your lungs and body need time to recover and mild breathlessness often improves with rest, hydration and gradual activity. Most people regain their normal breathing and stamina within weeks.
Watch for warning signs such as chest pain, worsening breathlessness, bluish lips or a high fever. See your health care provider or a Banner Health specialist if you notice these symptoms. Some Banner Health locations offer pulmonary wellness programs to help with breathing problems.
