Breathing exercises

Simple techniques that many people find helpful. Take them slowly and stop if you feel dizzy.

Pursed-lip breathing

  1. Relax your neck and shoulders.
  2. Breathe in gently through your nose for about two counts.
  3. Purse your lips as if you were about to whistle.
  4. Breathe out slowly through your lips for about four counts.

This slows your breathing down and is often taught in pulmonary rehabilitation programmes to help people feel more in control during activity.

Belly (diaphragmatic) breathing

Sit or lie comfortably with one hand on your chest and one on your belly. Breathe in through your nose so that the hand on your belly rises while the chest stays fairly still, then breathe out slowly. Practise for a few minutes, once or twice a day.

Positions that can help

When you feel out of breath, leaning forward slightly with your forearms resting on your thighs or on a table can make breathing feel easier for some people.

Keep active

Breathing techniques work best together with regular gentle activity such as walking. Many hospitals offer pulmonary rehabilitation, a supervised exercise and education programme. Ask your doctor whether it is right for you.

These techniques are not a substitute for medicines or inhalers your doctor has prescribed.