Foundational Breathing

“Breathe Smarter, Not Harder”

Learn how to breathe more efficiently with simple yet powerful techniques that improve oxygen intake and reduce breathlessness. These foundational practices are often used in pulmonary rehab and can make a significant difference in your day-to-day comfort and energy.

Two of the most recommended techniques for people with COPD are pursed-lip breathing and diaphragmatic (belly) breathing. When practiced regularly, these gentle tools help you relax your airways, slow your breathing, and get more out of each inhale and exhale, without needing to exert yourself.

These techniques are easy to learn, easy to remember, and can be used anytime, whether you’re walking, resting, or feeling short of breath.

Technique 1: Pursed-Lip Breathing

What It Does:

• Keeps airways open longer during exhale

• Helps release trapped air from the lungs

• Reduces shortness of breath and anxiety

• Promotes a slower, steadier breathing rhythm

Step-by-Step Instructions:

1. Sit upright or recline slightly with shoulders relaxed.

2. Inhale slowly through your nose for about 2 counts.

3. Purse your lips as if you were going to blow out a candle.

4. Exhale slowly through pursed lips for 4 counts, twice as long as the inhale.

5. Repeat for 6–10 cycles, or until your breath feels more steady.

Tips for Pursed-Lip Breathing:

• Use this technique during activity (like walking or climbing stairs)

• Never force the air out , keep the breath soft and slow

• Try counting silently to regulate your rhythm

• Practice daily so it becomes natural when you need it most

Technique 2: Diaphragmatic Breathing

What It Does:

• Strengthens the diaphragm

• Reduces shallow chest breathing

• Improves oxygen exchange

• Helps you feel more relaxed and grounded

Step-by-Step Instructions:

1. Sit or lie down comfortably with one hand on your chest and one on your belly.

2. Inhale slowly through your nose, letting your belly rise while your chest stays still.

3. Exhale slowly through pursed lips, allowing your belly to gently fall.

4. Repeat for 5–10 breaths, noticing the movement under your hand.

Tips for Diaphragmatic Breathing:

• Practice when you’re calm, then use it during activity

• Use a pillow under your knees when lying down to support the back

• Don’t worry if it feels unfamiliar, it gets easier with time

• Try combining it with pursed-lip exhalation for maximum benefit

Reflection

• Which technique felt more natural to you?

• Could you feel your breath slowing or deepening?

• How might you use these in daily life, during rest, walking, or moments of stress?

References:

1. American Lung Association. Breathing Exercises.  https://www.lung.org/lung-health-diseases/wellness/breathing-exercises

2. Mayo Clinic Connect. Stress Relief is Only a Few Breaths Away. https://connect.mayoclinic.org/blog/living-with-mild-cognitive-impairment-mci/newsfeed-post/stress-relief-is-only-a-few-breaths-away/

3. Cleveland Clinic. Diaphragmatic Breathing. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing

Disclaimer:

The movement and breathing practices shared on this page are for general informational and educational purposes only. They are not intended as medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before beginning any new exercise program, especially if you have COPD or other medical conditions. Stop immediately if you experience pain, dizziness, or shortness of breath.

Read our full disclaimer here.