Do you sometimes feel a little short of breath? When you climb a flight of stairs, do some heavy work, or even just stand still, you may feel like your chest is constricted and you feel short of breath. Today we are going to talk about a very simple and very useful method to control your breathing at times like these. This is called 'Pursed Lip Breathing'.
What is Pursed Lip Breathing?
Simply put, this is a very simple way to control your breathing rate and make each breath you take more effective. It is like pursing your lips (like blowing a whistle) and slowly blowing air. This method slows down your breathing rate, helping your lungs get more oxygen and expel stale air (carbon dioxide).
There are different ways we breathe. It's good to know a little about this.
| Breathing method | A simple explanation |
|---|---|
| Normal breathing (Eupnea) | This is the normal breathing we do without any effort. |
| Deep breathing (Hyperpnea) | When we exercise, we breathe deeply and deeply, like before lifting a weight. |
| Diaphragmatic breathing | In this, we consciously breathe deeply using the large muscle called the diaphragm, which is located below our lungs. This is also called 'Belly Breathing'. |
| Costal breathing | This is a shallow breath that uses the muscles between the ribs. |
Who is this method best for?
Anyone can benefit from learning to control their breathing, but it's especially helpful if you have a lung condition that affects your breathing. For example:
- Asthma
- Chronic Obstructive Pulmonary Disease (COPD)
- This can provide great relief to people with conditions such as pulmonary fibrosis .
What are the benefits of this breathing method?
Practicing pursed lip breathing will provide you with several benefits.
Simply put, this is a very valuable tool that helps you control your breathing and calm down in an emergency.
- Regulates breathing: Regulates the entry and exit of air into the lungs (ventilation).
- Exhaling trapped air: Helps to completely expel stale air trapped in the lungs.
- Ease of breathing: The airways are open longer, reducing the effort required to breathe.
- Slowing down breathing: By lengthening the exhalation time, the breathing rate slows down and the mind becomes calmer.
- Mental calmness: When breathing is controlled, it helps greatly in reducing fear, anxiety, and stress.
- Improved quality of life: The quality of life improves as daily tasks can be performed more easily.
How exactly do you do Pursed Lip Breathing?
This is very easy to do. It may feel a little strange at first, but once you get used to it, it will become something you can do easily. Let's see how to do this step by step.
| Steps | What to do |
|---|---|
| 1. A comfortable position | First, relax the muscles in your neck and shoulders, and sit in a chair. Relax. |
| 2. Inhalation | Close your mouth and breathe in slowly through your nose . Count one, two in your mind. You don't need to take a big breath, just a normal breath will do. You will feel your stomach expand as you breathe in. |
| 3. Lip puckering | Now purse/pucker your lips, as if blowing on a hot cup of tea or blowing on a hay whistle. |
| 4. Exhalation | Exhale very slowly and softly through pursed lips. Count one, two, three, four in your mind. Remember, the time you exhale should be about twice as long as the time you inhale. You will feel your stomach move in as you exhale. |
Things to remember when practicing
- Don't force your breath out. Let it come out slowly and naturally.
- Always exhale for longer than inhale . (For example, if you inhale for 2 seconds, exhale for 4 seconds.)
- Do this repeatedly until your breathing is completely under your control.
How long does this take and when should it be done?
It's a good idea to practice this method 4-5 times a day, for about 5 or 10 minutes at a time, until it becomes natural to you. Practice this while reading a book, watching TV, or just sitting still.
Once you get used to it, you can use it anytime you feel like you're having trouble breathing. For example:
- When climbing a flight of stairs
- When lifting a weight
- When walking a little distance
- While exercising
Is there any risk in this? When should I see a doctor?
There are no major risks with this method. However, if you have a lung condition, it is best to talk to your doctor and seek advice before starting this type of exercise.
Sometimes you may feel dizzy or tired while doing this. If that happens, stop for a while.
The most important thing: This is not a cure for your disease. This is just a temporary measure to help control your symptoms. You should continue to take the prescribed treatment for your disease.
If you have increasing difficulty breathing or new symptoms appear, see your doctor immediately .
If your breathing difficulty does not improve after about 10 minutes of this method, immediately go to the Emergency Department (ETU) of the nearest hospital.
Take-Home Message
- Pursed Lip Breathing is a very simple and effective way to control shortness of breath.
- This is especially beneficial for people with lung diseases such as asthma and COPD.
- Practice this method daily until it becomes natural to you. Then you can easily use it when needed.
- This not only controls breathing, but also helps reduce stress and calm the mind.
- If breathing difficulties persist despite this method, it is essential to seek medical advice immediately.
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