Breathing Techniques for Daily Life

For those living with COPD, the simple act of breathing can require conscious effort. Fortunately, specific techniques can be learned and practiced to make breathing more efficient, reduce shortness of breath, and improve your overall quality of life. Integrating these methods into your daily routine is a powerful form of self-management.

Pursed-Lip Breathing: Your Go-To Tool
This is the most essential technique to master. It works by creating back-pressure in your airways, which helps keep them open longer, allowing more stale air to escape and preventing air trapping.

• How to do it: Relax your neck and shoulder muscles. Inhale slowly through your nose for a count of two. Pucker your lips as if you’re about to whistle or gently blow on a hot drink. Exhale slowly and steadily through your pursed lips for a count of four, six, or even longer. The exhalation should always be longer than the inhalation.
• When to use it: Use it during any activity that causes shortness of breath, such as climbing stairs, bending over, or lifting objects. It’s also useful to halt a panic response when breathlessness starts.

Diaphragmatic (Belly) Breathing: Strengthening the Main Muscle
This technique helps strengthen your diaphragm, the primary muscle for breathing, making it more efficient and reducing the work of accessory muscles in your neck and chest.

• How to do it: Lie on your back with knees bent or sit in a comfortable chair. Place one hand on your chest and the other on your abdomen. Inhale slowly through your nose, focusing on letting your abdomen rise. The hand on your chest should remain as still as possible. Tighten your stomach muscles and let them fall inward as you exhale through pursed lips.
• Practice makes perfect: Aim for 5-10 minutes of practice, 3-4 times a day. It may feel awkward at first, but it becomes easier with time.

Breathing During Activity: The Golden Rule
The key to managing tasks is to exhale on exertion. For example:

• When standing up: Inhale while sitting, then exhale as you push yourself up.
• When lifting: Inhale first, then exhale as you lift the object.
• When walking: Coordinate your breaths with your steps (e.g., inhale for two steps, exhale for four steps).

By making these techniques second nature, you conserve energy, reduce anxiety, and gain greater control over your day.