Do you sometimes feel like you're short of breath? Do you suddenly feel short of breath when you're a little tired, when you're climbing stairs, or even when you're just standing still? Today we're going to talk about a very simple and very useful way to control your breathing without worrying. We call this 'Pursed Lip Breathing'. It's like a breathing exercise.
Simply put, what is Pursed Lip Breathing?
Pursed lip breathing is a very easy way to control shortness of breath. It allows you to slow down your breathing rate and make each breath more efficient. This means that your lungs get more oxygen through this method. Imagine that you suddenly have difficulty breathing. Instead of panicking and breathing quickly, if you use this method, you will feel relief quickly.
What are the different ways we normally breathe?
We don't all breathe the same way. Our breathing patterns change depending on the situation. Let's look at some of the main breathing methods.
| Breathing method | Simply put, this is what happens... |
|---|---|
| Eupnea | This is how we breathe normally, naturally, without any effort. We don't even think about it, it happens automatically. |
| Hyperpnea | This means we breathe deeply and rapidly. We need to breathe this way when we exercise, before lifting weights, or when we go to a mountainous area. |
| Diaphragmatic breathing (Belly Breathing) | In this, we consciously use our diaphragm (the large muscle below the lungs) to take a deep breath. This is called abdominal breathing. |
| Costal Breathing | In this, we use the muscles between the ribs. This is usually a slightly shallow breathing method. |
Who is this Pursed Lip Breathing method most beneficial for?
Learning to control your breathing is really beneficial for anyone. However, if you have a lung condition, this method is especially important for you. For example:
- Asthma
- COPD (Chronic Obstructive Pulmonary Disease) - This is a long-term lung disease.
- Pulmonary fibrosis - This is a condition in which the tissue in the lungs thickens.
People with these conditions may often experience difficulty breathing. Pursed Lip Breathing can bring great relief to them.
Why is this breathing technique so important?
There are many benefits to this simple method.
- Improves ventilation: Makes air entering and leaving the lungs more efficient.
- Exhales stale air trapped in the lungs: In some lung diseases, stale air is not completely expelled when exhaling. This method helps to expel that stale air.
- Keeps airways open longer: This reduces the effort required to breathe.
- Slows down breathing rate: By lengthening the exhalation time, the overall breathing rate decreases, which helps calm the mind.
- Improves breathing patterns: Exhales old air and allows new air (rich in oxygen) to enter.
- Provides immediate relief from shortness of breath.
- It brings relaxation to the whole body and mind.
Especially for people with diseases like COPD, this makes it easier to take in more oxygen and exhale unnecessary carbon dioxide.
When should you use this method?
You can use this method when doing the hardest part of any physical activity. For example:
- When leaning forward
- When lifting a load
- When walking fast
- When climbing a staircase
- When exercising
But the best thing is to practice this technique on your own, even when you're just sitting around, until it becomes natural. You can practice this while watching TV, reading a book, or waiting in line. Then, when you suddenly find yourself having trouble breathing, you'll automatically remember to do it.
Okay, so how exactly do you do this?
This is very easy to do. Let's see how to do it step by step.
| Steps | What to do |
|---|---|
| Step 1: Relax. | First, relax the muscles in your neck and shoulders. Don't be nervous. Do this while sitting in a chair or lying down in bed. |
| Step 2: Breathe in. | Close your mouth and breathe in slowly through your nose. Count for two seconds (one, two) mentally. You don't need to take a big breath, just a normal breath will do. You will feel your stomach move forward as you breathe in. |
| Step 3: Purse your lips | Now, stretch your lips forward a little, as if you were blowing on a hot teapot or trying to blow a breeze, and make a small hole. Don't press your lips together. |
| Step 4: Exhale. | Breathe out very slowly, slowly, through pursed lips. Count mentally for four seconds or more (one, two, three, four...) . You should breathe out for longer than you breathe in. As you breathe out, you will feel your stomach move inward. |
Here are some tips to get used to this.
It may feel a little strange when you do this at first, but as you get used to it day by day, it will become very easy for you.
- Do not forcefully exhale.Let the breath out slowly and naturally.
- Always exhale for longer than you inhale. (e.g. 2 seconds in, 4 seconds out)
- Breathe in and out slowly and easily until you have complete control over your breathing.
How long does this take?
It will take some time for this to become natural. The best thing to do is to practice this four or five times a day, for about 5 to 10 minutes at a time . Once you have become familiar with this breathing pattern, you can do it only when you need to.
What are the risks and things to be aware of with this method?
There are no major risks with this method. However, if you have a lung condition, it's best to talk to your doctor before starting something new like this.
- If you feel dizzy (vertigo) or lightheaded while doing this exercise, stop for a while and rest.
- The most important thing is that Pursed Lip Breathing is not a cure for your lung disease. It only helps to temporarily control the symptoms. You should use the medication your doctor has prescribed as directed.
When should you seek medical advice?
Very important: If you have been practicing this breathing technique for about 10 minutes and your breathing has not improved, or if your condition worsens, go to the nearest hospital's Emergency Treatment Unit (ETU) immediately.
What is the difference between Belly Breathing and Pursed Lip Breathing?
Belly breathing is the same as diaphragmatic breathing, which we mentioned earlier. In it, we practice breathing using the diaphragm muscle. It takes a little practice.
But Pursed Lip Breathing is a much simpler and quicker way to learn. It doesn't require any special muscle training. It can instantly slow down your breathing rate and make it more efficient at getting oxygen into your lungs.
Is this good for anxiety?
Yes, absolutely. Research has even found that Pursed Lip Breathing is a great way to reduce stress and anxiety and calm the mind. When we feel anxious or scared, our breathing rate automatically increases. If we consciously use this method at that time, our breathing rate is controlled and we feel a great sense of relief.
Take-Home Message
- Pursed Lip Breathing is a very simple and effective way to control shortness of breath.
- This provides great relief, especially for those with lung diseases such as asthma and COPD.
- The main thing to remember: breathe in through your nose for 2 seconds, purse your lips, and breathe out slowly for 4 seconds or more.
- Practice this several times a day to make it a habit. Then you'll be able to do it automatically when you need to.
- If this method does not relieve your breathing difficulties, go to a hospital's Emergency Treatment Unit (ETU) immediately.
- It is very important to talk to your doctor and seek advice before starting any new exercise or method, especially if you have a medical condition.
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