How to do it and benefits

  • Pursed lip breathing is an exercise designed to strengthen the lungs and prevent shortness of breath.
  • Pursed-lip breathing is especially beneficial for people with COPD and asthma.
  • Practice pursed-lip breathing daily and you will notice the beneficial effects in four to six weeks.
  • Visit the Insider Health Reference for more tips.

Pursed lip breathing is a breathing technique in which you exhale through your pursed lips twice as long as you inhale through your nose. It has many benefits, but the main goal is to control shortness of breath.

“Unlike some breathing techniques, pursed-lip breathing can be practiced on a daily basis in all conditions,” he says. Nevsa Fidan Karamehmet, breathing teacher with 20 years of experience, CEO and founder Respiratory center

Here are the benefits of pursed lip breathing and how to practice it yourself.

Benefits of pursed lips breathing

According to Fidan Karamehmet, the benefits of pursed-lip breathing include:

  • Increases exhalation, which can reduce breathing rate to normal levels
  • Relieves Anxiety By Slowing Breathing
  • Strengthens the diaphragm, making breathing less difficult
  • Regulates breathing to become normal, healthy
  • Helps prevent shortness of breath

Pursed-lip breathing can be beneficial for everyone, but can be especially beneficial for people with asthma or chronic obstructive pulmonary disease (COPD) because it helps prevent shortness of breath.

Actually, small study in 2014 of people with COPD were found to have low peak expiratory flow improved their ability to breathe during exercise by more than 25% and had a higher amount of oxygen in their blood after practice of pursed lip breathing.

Further research has confirmed these results. For example, a small Research 2018 found that pursed-lip breathing decreases the number of breaths people with COPD have to take per minute and decreases their heart rate. These results have been attributed to an increase in inspiratory depth, which promotes oxygen saturation.

How does pursed lip breathing work?

Pursed-lip breathing is a relatively simple technique to try. Here steps to practice it:

  1. Sit up straight with your neck and shoulders relaxed.
  2. Breathe in through your nose for two seconds.
  3. Pause and wrinkle your lips slightly.
  4. Exhale through your mouth for four seconds.

Insider’s conclusion

Pursed-lip breathing is a simple technique that can have tremendous benefits, such as calming the mind and increasing the length of the exhale. You can practice this as often as you like. However, if you feel the need for more frequent exhalation, this could be a sign of respiratory illness, says Fidan Karamehmet. In this case, consult your doctor for more information.

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