Breathing Exercises for Healthier Lungs

Breathing is automatic, but how you breathe can be trained. Breathing exercises are used to help people with long-term lung conditions such as COPD and asthma, after chest infections or surgery, and for anxiety-related breathlessness.

If you have sudden or severe breathlessness, chest pain, blue lips or confusion, call emergency services. Breathing exercises are not a substitute for urgent medical care.

1. Diaphragmatic (tummy) breathing

The diaphragm is your main breathing muscle. When it works well, breathing becomes more efficient.

1. Sit or lie comfortably, one hand on your chest and one on your stomach.
2. Breathe in gently through your nose. Let your stomach rise under your hand, while your chest stays fairly still.
3. Breathe out slowly through your mouth or nose, letting your stomach fall.
4. Continue for 5 to 10 minutes.

2. Pursed-lip breathing

Helpful when you're breathless, especially during activity.

1. Breathe in through your nose for about 2 counts.
2. Purse your lips as if you're going to blow out a candle.
3. Breathe out slowly through pursed lips for about 4 counts.

This slows your breathing down and helps keep the airways open longer.

3. Breathing control during activity

When climbing stairs or walking, try to coordinate breathing with movement: breathe in for one step, out for one or two steps. Don't hold your breath.

Positions that ease breathlessness

• Sitting forward: lean forward with your forearms resting on your thighs or a table
• Standing forward: lean forward against a wall or counter
• Standing back: lean your back against a wall, with feet slightly apart

Clearing mucus: active cycle of breathing

If you have phlegm, this sequence may help:

1. Breathing control: gentle, relaxed breathing
2. Three to four deep breaths, holding briefly at the top
3. Breathing control again
4. A "huff": a forceful breath out with an open mouth, as if steaming a mirror

Repeat the cycle until your chest feels clearer.

General lung health

• Don't smoke, and avoid second-hand smoke
• Stay physically active; regular walking strengthens breathing muscles and improves fitness
• Keep up with vaccinations as recommended by your doctor
• Use inhalers as prescribed, and ask for your technique to be checked

How physiotherapy helps

Cardiorespiratory physiotherapists can teach airway clearance, breathing control and graded exercise, and help you manage breathlessness so you can do more.