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Instructions
- Sit or stand upright with relaxed shoulders
- Inhale slowly through your nose for about two seconds
- Purse your lips as if gently blowing out a candle
- Exhale slowly and steadily through pursed lips for about four seconds
Technical tips
- Do not force the air out
- Keep neck and shoulders relaxed
- Ensure exhale is longer than inhale
Breathing tips
- Inhale slowly through the nose
- Exhale gently through pursed lips
- Maintain calm and controlled rhythm
Medical restrictions
- Severe respiratory distress without medical supervision
- Recent thoracic surgery unless cleared by a professional
Description
Pursed lip breathing is a controlled breathing technique commonly used to improve respiratory efficiency and reduce shortness of breath. It is especially beneficial for individuals with asthma, COPD, or anxiety-induced breathing difficulty, but it is also valuable for anyone seeking to enhance respiratory control and relaxation. The method involves inhaling slowly through the nose and exhaling through gently pursed lips, which creates slight resistance and helps maintain open airways longer during exhalation. This encourages more complete emptying of the lungs and reduces the work of breathing. Pursed lip breathing can be practiced seated, standing, or even during light physical activity, making it a highly accessible tool for daily use. The technique promotes calmness, supports nervous system regulation, and can be beneficial during stress, exertion, or recovery phases of exercise. Regular practice helps improve breathing rhythm, oxygen exchange, and endurance during daily activities. It is often recommended in physical therapy, pulmonary rehabilitation, meditation, and stress-management routines. Because it requires no equipment and carries minimal risk, it is widely used in both clinical and wellness contexts.
What are the benefits of pursed lip breathing?
Pursed lip breathing helps improve airflow, reduce shortness of breath, calm the nervous system, and increase oxygen efficiency during everyday activities or recovery.
How long should I exhale during pursed lip breathing?
The exhale should typically last about twice as long as the inhale, such as inhaling for two seconds and exhaling for four seconds through pursed lips.
Is pursed lip breathing safe for people with COPD or asthma?
Yes, pursed lip breathing is commonly recommended for COPD and asthma as it helps keep airways open longer and supports more efficient airflow.
What is the most common mistake in pursed lip breathing?
A common mistake is exhaling too forcefully or tensing the shoulders and neck, which can create stress instead of promoting relaxation.
Can I use pursed lip breathing during exercise or daily activity?
Yes, it can be used while walking, climbing stairs, or recovering after effort to control breathing and prevent shortness of breath.