You probably already perform pursed lip breathing but are unaware of it. Yet this simple technique is taught as an efficient method for decreasing stress and improving the comfort of people with respiratory problems. It may not completely eliminate breathlessness in people with moderate or advanced respiratory problems, but pursed lip breathing can help your lungs work more effectively.
Do It
Begin by relaxing your shoulders and neck.
Inhale a normal breath with your mouth closed.
Purse your lips as if blowing out a candle. Make the hole between your lips big enough for a straw to fit.
With lips pursed, slowly exhale. Do not force the air out.
Try to breathe out twice as long as you breathe in. It helps to count to two on the inhale and four on the exhale.
How It Works
By pursing the lips when you exhale, you narrow the airway. This allows your breath and heartbeat to slow down by limiting the air-flow rate. Practitioners experience a prolonged exhalation and old air is moved out. New air enters and ventilation is improved. People who were previously breathless may now find their airways open longer and that they are more relaxed.
When to Use It
Perform pursed lip breathing exercises prior to, or during breaks in, activities that cause breathlessness, such as climbing stairs or repeat actions of bending and lifting. Or use it when you begin to feel panicky to calm your breathing. Chronic Obstructive Pulmonary Disease associations recommend practicing four or five times a day so that, in times of breathlessness, the correct breathing pattern is automatic.
For COPD
Pursed lip breathing is often recommended for people suffering from Chronic Obstructive Pulmonary Disease (COPD) because their airways can close before they finish exhaling. This can happen during exercise or even the slightest exertion. The breathing exercise helps keep the airways open longer so stale air escapes, allowing fresh oxygen-rich air to enter. People with COPD should continue with the exercise until their breathing has improved.
For relaxation
By slowing down the breath, you trigger a relaxation response. The physical and emotional effects of stress are eased. People suffering from anxiety-induced insomnia may try pursed lip breathing. For relaxation purposes, try a variation by both inhaling and exhaling through pursed lips. Your body may try to adapt to the narrow airway by making the diaphragm work harder. Keep the focus on relaxed breathing.
Tags: airways open, airways open longer, Chronic Obstructive, Chronic Obstructive Pulmonary, narrow airway