Breathing Techniques for COPD
Learning to Breathe More Efficiently
Living with COPD can make breathing feel difficult, especially during activity or times when you feel short of breath. While breathing exercises cannot reverse lung damage, they can help you use your breathing muscles more efficiently, reduce the feeling of breathlessness, and help you stay active.
Learning new breathing techniques takes practice. Over time, these techniques can become a natural tool to help you manage shortness of breath during daily activities.
How Breathing Changes with COPD
Healthy lungs allow air to move easily in and out. With COPD, narrowed airways and damaged lung tissue can make it harder to fully empty air from the lungs. This can cause air to become trapped, making it feel difficult to take a deep breath.
Breathing techniques can help:
- Slow your breathing
- Keep airways open longer
- Move more stale air out of the lungs
- Reduce the effort needed to breathe
- Help you feel more in control when you are short of breath
Diaphragmatic Breathing (Belly Breathing)
The diaphragm is the main muscle used for breathing. It sits below your lungs and helps draw air into your lungs when it contracts and moves downward.
Many people with COPD rely more heavily on muscles in the chest, shoulders, and neck to breathe. These muscles use more energy and can contribute to feelings of fatigue and breathlessness.
Diaphragmatic breathing helps you practice using your diaphragm more effectively.
How to Practice Diaphragmatic Breathing
- Sit comfortably or lie down with your knees bent.
- Relax your shoulders, neck, and chest muscles.
- Place one hand on your chest and one hand on your stomach.
- Breathe in slowly through your nose.
- Allow your stomach to rise as your diaphragm moves down.
- Try to keep the hand on your chest mostly still.
- Slowly breathe out and allow your stomach to fall.
Practice this when you are relaxed so it becomes easier to use when you need it.
Pursed-Lip Breathing
Pursed-lip breathing is one of the most common breathing techniques recommended for people with COPD. It helps slow breathing, keeps airways open longer, and allows more trapped air to leave the lungs.
How to Practice Pursed-Lip Breathing
- Relax your neck and shoulders.
- Breathe in slowly through your nose for about two seconds.
- Purse your lips as if you are gently blowing out a candle.
- Slowly breathe out through your pursed lips for about four seconds.
- Continue until your breathing feels more controlled.
A helpful reminder:
Breathe in through your nose.
Breathe out slowly through pursed lips.
Try to make your exhale longer than your inhale.
Using Breathing Techniques During Daily Activities
Breathing exercises are most helpful when you practice them regularly, not only when you are already struggling to breathe.
Try using these techniques during activities that may make you short of breath:
Walking
- Inhale for two steps.
- Exhale through pursed lips for four steps.
Climbing Stairs
- Breathe out while stepping up.
- Pause and breathe in before taking the next step if needed.
Lifting or Carrying
- Exhale during the effort.
- Avoid holding your breath.
Changing Positions
- Exhale when moving from sitting to standing.
- Exhale when moving from lying down to sitting.
When You Feel Short of Breath
Feeling short of breath can be frightening and may cause you to tense your muscles or breathe faster, which can make symptoms worse.
If you become breathless:
- Stop what you are doing.
- Relax your shoulders and neck.
- Slow your breathing.
- Use pursed-lip breathing.
- Focus on a slow, controlled exhale.
- Resume activity when your breathing feels more comfortable.
Remember: Slow breathing is often more effective than trying to take bigger breaths.
Practice Makes Progress
Breathing techniques are skills that improve with practice.
Start by practicing for a few minutes each day while you are comfortable and relaxed. As you become more confident, try using these techniques while sitting, standing, walking, and during daily activities.
It may take time before these techniques feel natural. Be patient with yourself and keep practicing.
For Caregivers and Support Partners
If you support someone living with COPD, you can help by:
- Encouraging regular practice when the person is feeling well
- Staying calm during episodes of breathlessness
- Reminding them to slow down and use their breathing techniques
- Helping reduce stress and distractions during difficult breathing episodes
A calm environment and reassurance can make it easier for someone to regain control of their breathing.
Talk With Your Healthcare Team
Breathing exercises are one tool for managing COPD. Your healthcare professional or pulmonary rehabilitation team can help you learn techniques that are right for you and provide additional strategies for managing breathlessness.
