Breathing exercises for breathlessness and lung efficiency
For the feeling of breathlessness, the most useful techniques are pursed-lip breathing (in through the nose, out slowly through pursed lips, about twice as long) and slow diaphragmatic (belly) breathing. They slow a fast, shallow pattern and make each breath more efficient. They ease the sensation but do not treat its cause - sudden, severe or new breathlessness needs urgent medical help.
These techniques calm a fast, breathless pattern and are taught in lung rehabilitation - but they are a wellbeing aid, not a treatment. Persistent or sudden breathlessness is a reason to see a doctor.
What to try
- Pursed-lip breathing - in through the nose, out slowly through pursed lips, about twice as long.
- Diaphragmatic (belly) breathing - low, slow and relaxed.
- A gentle extended exhale to slow the overall pace.
Fast option
When you feel puffed after exertion, relax your shoulders and do a minute of pursed-lip breathing until the pace settles.
Longer option
A few minutes of slow belly breathing, practiced regularly when you are calm, so the pattern is familiar when you need it.
What to avoid
- Fast, deep, forceful breaths - they tend to make breathlessness feel worse.
- Breath-hold techniques while you feel breathless.
- Using breathing to push through severe or worsening symptoms instead of seeking help.
Evidence and limitations
When to see a doctor
In the app
BreathMate can pace a gentle, long-exhale rhythm to breathe along with. It supports calm, everyday breathing and is not a treatment for any condition.
Sources
- Breathing Exercises (diaphragmatic and pursed-lip breathing) - American Lung Association
- Breathing exercises for adults with asthma - Santino TA, Chaves GSS, Freitas DA, Fregonezi GAF, Mendonça KMPP, Cochrane Database of Systematic Reviews (2020). doi:10.1002/14651858.CD001277.pub4
- The physiological effects of slow breathing in the healthy human - Russo MA, Santarelli DM, O'Rourke D, Breathe (European Respiratory Society) (2017). doi:10.1183/20734735.009817
This is general wellbeing information compiled by our editorial team, not medical advice.