Long COVID / Chronic Fatigue / EBV and ME: Why Exercise, Breathing, and Foundational Health Habits Matter

Have you tried incorporating movement or breathwork into your Long COVID / ME / CFS or EBV recovery? Let me know your experience or whether you'd like some help—I’d love to hear what’s worked for you.

Long COVID / ME / Chronic Fatigue / EBV is one of the most frustrating conditions out there—it can feel like you’re doing everything right, yet you’re still battling fatigue, brain fog, and a body that just won’t cooperate. I get it. As someone with a PhD specializing in exercise for chronic illness and personal experience navigating post-viral fatigue, I’ve seen firsthand how the advice to “just rest” can actually make things worse in the long run.

Here’s the thing: movement, done correctly, is essential for rebuilding your energy reserves. Yes, pacing is important, but avoiding exercise entirely can lead to deconditioning, making daily activities feel even harder. And while traditional strength training might not be the first thing you jump into, there are ways to move that help your recovery rather than set you back.

Understanding Long COVID / ME / Chronic Fatigue / EBV at a Cellular Level

To make sense of why exercise and other strategies help, let’s look at what’s happening inside the body:

• Mitochondrial Dysfunction & ATP Production

Your mitochondria—the powerhouse of your cells—are struggling to produce energy efficiently. This leads to extreme fatigue because your body isn’t making enough ATP (your energy currency). Exercise, when introduced gradually, can help stimulate mitochondrial function over time.

• Chronic Inflammation & Immune Dysregulation

Many people with Long COVID have persistent inflammation and an immune system that’s either overactive or misfiring. Supporting the body with the right nutrients (zinc, omega-3s, and vitamin D, for example) and stress management techniques like breathwork can help regulate immune function.

• Autonomic Nervous System Dysfunction (POTS & Dysautonomia)

If you feel lightheaded when standing or your heart races unpredictably, your autonomic nervous system might not be working correctly. Breathwork, hydration, and gradual exposure to movement can help stabilize your nervous system over time.

How to Exercise Without Making Things Worse

The mainstream advice I see about exercise and Long COVID / ME / Chronic Fatigue / EBV often leans too far into the “don’t do anything” camp. While I fully acknowledge post-exertional malaise (PEM) is real, I also know that not moving at all leads to a lower overall capacity to handle daily life. The key is smart, intentional movement—not just pushing through exhaustion.

Here’s what I recommend based on both personal and professional experience:

1. Start with Breathwork & Nervous System Regulation

• Long COVID can mess with how you breathe. Many people take shallow, chest-dominant breaths, which reinforces fatigue and anxiety.

• Try slow diaphragmatic breathing: Breathe in for 4 seconds, hold for 4, exhale for 6. Do this for a few minutes daily to retrain your nervous system.

• Box breathing or humming can also help activate the vagus nerve, which plays a role in energy regulation.

2. Gentle Movement Before Strength Work

• If you’ve been mostly sedentary, start with walking, stretching, or mobility work before adding any resistance training.

• Walking in sunlight (even if your body isn’t absorbing it well) can help regulate circadian rhythms and improve mood.

• Lymphatic drainage exercises (gentle rebounding or light yoga) can help with inflammation.

3. Strength Training—But in a Controlled Way

• Strength training helps rebuild mitochondria and improves energy production over time.

• Start with bodyweight exercises or resistance bands before jumping into heavier weights.

• Keep sessions short and intentional—think 10-15 minutes at first.

4. Monitor Heart Rate Variability & Recovery

• A simple way to know if you’re overdoing it is to track heart rate variability (HRV) using a smartwatch or HR monitor.

• If HRV is consistently low and resting heart rate is high, scale back intensity.

Beyond Exercise: The Other Non-Negotiables for Recovery

While movement is crucial, recovery is equally important. Here’s what I’ve found to make a real difference:

• Sleep Hygiene: Poor sleep exacerbates every Long COVID symptom. Magnesium, glycine, and creating a dark/cool sleep environment help.

• Nutrition: Focus on whole foods, increasing protein intake, and supplementing with zinc, vitamin D, omega-3s, and electrolytes as needed.

• Hydration & Electrolytes: Many people with Long COVID struggle with fluid balance—add electrolytes to your water, especially if you have symptoms of dysautonomia.

• Cold Exposure & Heat Therapy: Alternating between cold showers and sauna sessions can support mitochondrial health and circulation.

• Stress Reduction: Breathwork, mindfulness, and reducing overall stress load (because cortisol impacts immune function and energy levels).

What the Research Says (Oxford Long COVID Treatment Trial)

A recent Oxford University trial investigated potential treatments for Long COVID fatigue. One key finding? Mitochondrial support matters. The study tested AXA1125, a compound targeting mitochondrial function, and saw significant improvements in energy levels. While this treatment isn’t widely available yet, it reinforces what many of us have already found—supporting mitochondrial health is key to managing Long COVID.

Final Thoughts: Taking an Active Role in Recovery

Long COVID / ME / Chronic Fatigue / EBV recovery is frustratingly slow, and it’s easy to feel like you’re at war with your own body. But I truly believe that movement, breathwork, proper nutrition, and foundational health habits can help rebuild your capacity over time.

The biggest mistake I see people make? Either doing nothing at all or trying to train like they used to before they got sick. The middle ground is where the magic happens. Start small, listen to your body, and over time, you’ll find that your energy, strength, and resilience slowly return.

Have you tried incorporating movement or breathwork into your Long COVID recovery? Let me know your experience—I’d love to hear what’s worked for you. And check out my other article I wrote here.