Since it became clear that I could not recover from Long-Covid on my own, I have been working with two Osteopaths to help support my recovery. There is quite a lot of experimentation involved in treatment. Unfortunately, there is limited evidence of treatments that work for all patients.
The information I am including here is for informational processes only. If you are also suffering from Long-Covid or any related conditions, please speak to healthcare professionals about building a routine that will work for you. My osteopaths have a course available which I have been following, off the back of this course and weekly sessions with both Dan and Janie my breathing and sleep have improved.
| Time | Activity / Therapy |
|---|---|
| 0700 | Breathing excercise: Slowing down the breath using the 4-7-8 breathing cycle. |
| 0800 | 1st Superpower: Strengthen lungs. 2nd Superpower: Slow breaths to increase oxygen supply. |
| 0900 | Get Up: Probiotic, Cold Shower, Perrin Technique (book) Morning Routine. |
| 1000 | Food: Supplements and Breakfast (Huel or Fruit), Vagus nerve stimulation exercises. Eat outside in the sun. |
| 1100 | Theraputic Rest: Sitting in bedroom with curtains closed, noise cancelling headphones, no music. |
| 1200 | Food: Cook and eat lunch. |
| 1300 | Housework: Kitchen clean-up, laundry, meal preparation for next day. |
| 1400 | Gentle Walk: Take camera out and walk without raising heart rate. |
| 1500 | Theraputic Rest: Sitting in bedroom with curtains closed, noise cancelling headphones, no music. |
| 1600 | Rest: Reading, watching TV, drawing or writing. |
| 1700 | Food: Cook and eat dinner. |
| 1800 | Housework: Kitchen clean-up, bins, cleaning, meal preparation for next day. |
| 1900 | Rest: Reading, watching TV, drawing or writing. |
| 2000 | Evening Routine: Supplements and Medication. |
| 2100 | Perrin Technique Self Treatment: Peri-vascular Release, Face, Neck, Chest and Back massage. |
| 2200 | Sleep |
In the event that I can’t get outside due to either poor health or poor weather, I use a Beurer IL50 heat lamp.
As you can see, there is a considerable amount of rest and sleep involved. Typically I am getting about 9 hours of sleep a night. Then, taking numerous rest breaks during the day, interspersed with treatments and simple living tasks.
I hope that following this routine will help me overcome my Long-Covid and get back to some degree of normality.