Pursed-Lip Breathing

Pursed-lip breathing is a technique that slows your breathing and gets more oxygen into your lungs. You do it by breathing in through your nose and breathing out slowly through pursed lips. “Pursed” means puckered in an “O” shape, like you’re getting set to whistle.

Usually, the muscles in your lungs relax when you breathe. Your diaphragm does the work of pulling air into your lungs and pushing it out. Air freely moves in and out.

If you have certain lung conditions, air can’t get in and out of your lungs as easily. Old air gets trapped in your lungs. Your diaphragm can’t work as well as it should, and other muscles step in to help you breathe.

Pursed-lip breathing helps keep your airways open longer to get more oxygen to your lungs. It won’t treat lung conditions. But it can reduce some of your symptoms.

This technique can:

• Improve air flow into your lungs
• Release trapped air in your lungs
• Relieve shortness of breath
• Decrease the effort needed to breathe
• Improve breathing patterns
• Make it easier to perform daily activities or exercise
• Improve your quality of life
• Reduce stress and help you relax

Talk to your healthcare provider to make sure pursed-lip breathing is OK to try in your specific situation. If you feel dizzy, lightheaded or tired during pursed-lip breathing, take a break. Call 911 or your local emergency number if your symptoms don’t improve or get worse.

What does pursed-lip breathing help?

Anyone can benefit from learning how to control their breath. Pursed-lip breathing is especially helpful if you have a lung disease or another condition that affects your breathing. These include:

• Asthma
• COPD (chronic obstructive pulmonary disease)
• Pulmonary fibrosis

Pursed-lip breathing can also reduce anxiety and help you relax.

How do I perform pursed-lip breathing?

To use the pursed-lip breathing technique:

1. Sit comfortably in a chair.
2. Relax your neck and shoulders.
3. With your mouth closed, breathe in slowly through your nose for two seconds. You don’t need to take a deep breath. You should feel your belly move outward as you inhale.
4. Purse (pucker) your lips as if you’re going to whistle or blow on a hot drink.
5. Breathe out slowly and gently through your pursed lips for four or more seconds. Allow your belly to slowly shrink back toward your spine.

Pursed-lip breathing may feel awkward or uncomfortable at first. With regular practice, it gets easier. These tips can help, too:

• Try putting your hands on your belly to feel it moving in and out as you breathe.
• Always breathe out for longer than you breathe in.
• Breathe slowly and easily — in and out — until you’re able to control your breathing.
• Don’t force the air out of your lungs.

When should I use pursed-lip breathing?

Use pursed-lip breathing during the difficult part of any physical activity. Activities could include:

• Bending
• Lifting
• Walking
• Climbing stairs
• Exercising

It’s also a good idea to practice while resting or during stress-free moments, like when you’re reading, waiting in line or watching TV. This can help you get used to the technique, so it’ll come naturally when you need it most.

How long should I do pursed-lip breathing?

You can practice four to five times every day for at least five to 10 minutes. Once the breathing pattern becomes natural, you can perform pursed-lip breathing only when you need to.

When should I call my healthcare provider?

Call 911 or your local emergency number if you have:

• Difficulty breathing
• Sudden or severe shortness of breath
• Chest pain
• Weakness, lightheadedness or dizziness