Breathing Exercises

When are breathing exercises helpful?

Breathing exercises help keep your chest muscles active. They allow you to get more oxygen with each breath and to breathe with less effort. They may help if you have chronic obstructive pulmonary disease (COPD).

Breathing exercises also can reduce symptoms caused by anxiety and stress. Anxiety and stress increase the heart and breathing rates and increase the body's demand for oxygen. Learning to control your breathing rate can be very helpful.

Breathing exercises can improve your performance during physical activity, as well.

You may be asked to do breathing exercises before and after some types of surgery. The exercises help prevent pneumonia when you are not able to get up and move around easily.

How are breathing exercises done?

The exercises focus on 3 areas: the upper chest, the lower side ribs, and the diaphragm. The diaphragm is the large flat muscle between the lungs and the abdomen. It moves when we breathe in (inhale) and breathe out (exhale). If you have breathing problems, proper use of the diaphragm is very important when you exhale.

A nurse or therapist can teach you the right way to do the breathing exercises. You will learn to focus on a particular area and not use your neck or shoulder muscles. You can do the exercises at home. Practicing in front of a mirror is useful. You should try to do each exercise recommended by your healthcare provider 10 times a session, 3 or 4 times a day.

What types of breathing exercises are used?

Three types of exercises are pursed-lip breathing, deep breathing, and diaphragm breathing. These breathing methods prevent or reduce trapped air in your lungs and allow you to inhale more fresh air. Another exercise called the HUFF-cough technique can help you learn to cough up mucus in a way that doesn't wear you out too much.

Pursed-lip breathing (when you are short of breath)

Follow these steps for pursed-lip breathing:

1. Relax your neck and shoulder muscles.
2. Breathe in slowly through your nose and count to 3.
3. Purse your lips as if you were going to whistle and breathe out gently through your pursed lips for twice as long as you breathed in. Let the air escape naturally and don't force the air out of your lungs.

Keep doing pursed-lip breathing until you are not short of breath.

Deep breathing

To practice deep breathing, follow these steps:

1. Sit or stand, pull your elbows back firmly, and inhale deeply.
2. Hold your breath for 5 counts.
3. Exhale slowly and completely.

Diaphragm breathing

To help you strengthen your diaphragm and use it correctly when you breathe, follow these steps:

1. Lie on your back with your knees bent and supported by pillows.
2. Place one hand on your chest and one hand on your belly just below your ribcage.
3. As you inhale deeply, let your belly and lower ribs rise while you keep your chest fairly still. Inhale for a count of 3 and exhale for a count of 6. Slightly pursing your lips can help you exhale slowly.

With practice, you should be able to use diaphragm breathing to take a dozen such breaths without tiring. When you have mastered this, try it standing. Finally, practice it while walking or even climbing stairs. You may also try it with your lips pursed while you inhale.

Huff-cough technique

The HUFF-cough technique combines breathing techniques with coughing. This helps you cough more effectively without wearing yourself out too much. Sit comfortably in a chair and follow these steps:

1. Take 3 to 5 slow deep breaths using pursed lips and diaphragm breathing.
2. Place both of your hands across your upper belly with your fingertips slightly overlapping.
3. Breathe in normally.
4. Open your mouth, and tighten your abdominal and chest muscles.
5. Force out a breath while whispering the word "huff." Spit out mucus as it comes up.

Return to pursed-lip and diaphragm breathing. Repeat the whole cycle 2 to 4 times.

If you have COPD, ask your healthcare provider which exercises will work best for you.

What are the benefits if I have COPD?

Many people with COPD (chronic obstructive pulmonary disease) find themselves getting less and less exercise. They think that being breathless and tired must mean the activity is harming their lungs and heart and that it is better to be resting. This is not true. If you don't exercise, your muscles weaken and you become less able to do the things you want to do. When you exercise any muscles regularly, they are able to do more work on less oxygen.

It is important to stay as active as you can. By doing these breathing exercises, you will be able to do more before having to stop because you are short of breath.