In reality, life is genuinely unpredictable. No matter how hard we try to plot things in our life, there will always be times when we encounter the unexpected. Many are aware of that. That’s why anxiety is a typical reaction when reflecting deeply on life and other vital things. When feeling anxious, it is common to experience trouble breathing or shortness of breath. Conversely, other activities can also make it hard for us to breathe, making it practical to learn how to practice some breathwork exercises. 

Luckily, the pursed lip breathing technique serves as a simple solution to turn our breathing back to normal. As breathing is the issue, it makes sense that the answer to solving it is practicing the breathing exercise meant to correct it. It is fun to learn because it is genuinely simple and works just like how it sounds—you need to have a pursed lip while breathing. If you constantly encounter trouble breathing, you can solve that with this technique. 

Stick to this guide to learn all the vital and relevant information you must know about the pursed lip breathing technique. Read on to discover more. 

Defining Pursed Lip Breathing Technique 

The pursed lip breathing technique is a simple exercise to help manage breathing trouble. Primarily, it starts by slowing a person’s breathing to provide more air in the lungs and resolve the shortness of breath issue. As for the top long-term effect, this breathwork exercise can help efficiently strengthen the lungs, keeping them functional and working properly.  

While the pursed lip breathing exercise is primarily meant to help people to control their oxygenation and ventilation, it has other beneficial effects on the body. It improves the breathing process by getting more oxygen so that the pause can do more exercises than before and reduces stress and anxiety. That means that practicing breathing can make people calmer and enjoy life better. 

Ultimately, having the ability to get more into the lungs and solve shortness of breath makes the pursed lip breathing technique apart from other breathwork exercises. That said, it is more beneficial to other people, like a simple necessity to keep normal breathing. If you want to know if this breathing technique suits you, explore the next topic below. 

Purpose of Pursed Lip Breathing: Who can Benefit?

Almost everyone can benefit from the pursed lip breathing technique. Yet, it is especially beneficial for people with chronic lung conditions, primarily chronic obstructive pulmonary disease (COPD). Under this disease, emphysema and chronic bronchitis are the conditions where this breathing exercise can help. Of course, it can also help manage nonreversible or refractory asthma. 

Here are the other symptoms that the pursed lip breathing technique can help ease: 

• Consistent coughing
• Wheeze
• Tight feeling in the chest
• Feeling of breathlessness
• Produce mucus when coughing 

Since pursed lip exercise primarily targets improving the lungs, it is no wonder why it can help ease the symptoms of most lung diseases. People with lung disease commonly struggle with a weak diaphragm, which traps troublesome stale air in the lungs that block the passageway of fresh air containing oxygen. Hence, they feel insufficient air in the body, which causes shortness of breath. 

Because the lungs can’t function as expected, the body pushes the muscles in the back and chest to breathe. That’s not the right solution because irregular muscle use causes discomfort and tiredness to the body. On top of that, the issue of shortness of breath despite the effort of the body, muscles, and chest. 

Fortunately, the pursed lip breathing technique is developed because it can effectively get rid of trapped air in the lungs while also improving the lungs and the diaphragm work better in terms of getting more oxygen in the body to boost capacity in doing more exercises. One thing to remember is that the breathing exercise is no magic. Thus, the result takes time, meaning regular practice is necessary. 

How to practice Pursed Lip Breathing Technique

Breathe slowly through your nose for two counts to practice pursed lip breathing. While keeping your mouth closed, then take a normal breath. Purse or “pucker” your lips like you were going to breathe out and whistle.

Pursed lip breathing is one of the common ways to control shortness of breath. It provides a quick and easier way to slow your breathing pace, making each breath more effective.

What does pursed lip breathing do?

Pursed lip breathing:

• Relieves shortness of breath
• Keeps the airways open longer 
• Decreases the work of breathing
• Improves ventilation
• Releases trapped air in the lungs
• Prolongs exhalation that slows down the breathing rate
• Improves breathing patterns by moving old air out of the lungs, allowing new air to enter the lungs
• It Causes general calmness and relaxation

Who Benefits From Pursed Lip Breathing?

Pursed Lip Breathing is effective for people who have issues with chronic lung disorders. It makes the lungs strong that allows them to work efficiently. Some conditions can avoid COPD, refractory asthma, emphysema, and chronic bronchitis. It can be effectively managed by pursed lip breathing. For that reason, people with these conditions often complain of difficulty breathing. That is why the cough is productive of sputum. They have to frequently spit out the phlegm.

All these symptoms are commonly addressed by pursed lip breathing. The diaphragm plays a crucial role in the breathing of an individual. If the diaphragm is healthy and strong, then the individual has no issues with breathing. The diaphragm becomes weak for people with lung disorders, i. That is why it starts to malfunction. 

In addition, when all the air in the lungs blows out during the relaxation phase, some amount of air remains trapped. It makes the air difficult to be filled into the lungs. As a result, it causes the individual to feel short of breath.

Pursed Lip Breathing Benefits

Pursed lip breathing is normally used among adults with COPD because it helps promote relaxation. It also reduces shortness of breath and releases air trapped in the lungs. Here’s a breakdown of its benefits for lung function: 

Promotes Lung Rehabilitation

The method of breathing is a type of respiratory technique that strengthens muscles. That is why it improves lung function. Yet, it removes the stale air when you exhale slowly with pursed lips. It happens when the air is mostly trapped in the lungs, which allows new air to come in.

Daily practice can improve lung and breathing function. It significantly decreases tension and breathing frequency. For that reason, it resulted in improved oxygen saturation.

Easier Breathing

Pursed lip breathing can calm the central nervous system by taking deep and consistent breaths. It has a relaxing effect on your entire body. And it can help reduce anxiety and stress in your life. 

Enhance Physical Performance

Practicing pursed lip breathing improves exercise performance in patients with COPD. The breathing technique during exercise reduces respiratory rate and minute ventilation. That is why exhaling with puckered lips during exercise improves tolerance. It can also enhance oxygenation and breathing patterns among COPD patients.

Practicing these breathing exercises can help improve oxygen intake during physical activity. It commonly happens for people who experience shortness of breath and trouble breathing. Also, this helps even when walking around the house, upstairs, and lifting heavy objects.

Improves Breathing

The pursed-lip breathing improved the levels of oxygenation. It led people to significant positive changes in respiratory function. It does this by slowing the breath, allowing the diaphragm to be real. Also, it can remove trapped and stale air from the lungs.

The best time to practice Pursed Lip Breathing Technique

Pursed lip breathing exercises don’t have to take you a lot of time out of the day. It is about setting aside time to pay attention to your breathing. Here are some ideas to get started:

• Start with 5 minutes a day. It will increase the time as the exercise becomes comfortable and easier.
• If 5 minutes is too long, you can start with only 2 minutes.
• Practice many times a day. Schedule set times or practice conscious breathing when you feel the need.

Potential Risks of Pursed Breathing Exercise

Pursed lip breathing is a low-risk practice. However, a person with a respiratory condition like COPD should consider seeking advice. It is best to seek a healthcare professional before trying it.

In addition, this breathing technique can help a person be more active. However, it is important to increase activity levels or exercise slowly. For that reason, it can avoid straining the body or causing an injury. Therefore, lung capacity increase should occur with pursed lip breathing. If the air a person breathes out decreases, they should seek medical advice.

Alternative Breathwork Techniques

Breathwork techniques are by far the most cost-effective and easiest holistic strategies. The breathwork process itself uses simple techniques to activate the natural healing process. It is often within each person who uses it. However, these techniques are considered the core components of life and well-being.

Clarity Breathwork

In Clarity Breathwork, a person will go through a bodily experience combined with counseling. It will give way to the release of emotional baggage. For that reason, it brings a shift in the patterns that transform and heal the mind and body.

Radiance Breathwork

The breathwork benefits those with health issues, including emotional and behavioral issues. However, this breathwork technique is contraindicated for certain conditions. It includes epilepsy, bipolar disorders, glaucoma, schizophrenia, cancer, and cardiovascular disease. 

Shamanic Breathwork

Shamanic Breathwork’s new methods of healing combine ancient healing traditions. It mixes four elements into its process. There is introspection movement, chakra-attuned music, and specific breathing methods. Its unique feature is its mandala artwork and other modern healing techniques. 

Zen Yoga Breathwork

Practicing Zen Yoga Breathwork is best when sitting in a prescribed position. While in this position, a person is encouraged to shut their mind to all thoughts and imaginations. Then breathe in a shallow manner to become more reflective. 

Breath Counting

Breath counting is a great way to improve oxygenation while promoting relaxation. To do this breathing exercise, take a deep breath, exhale, and count one. Then, after a deep breath in, exhale and count to two. Repeat the pattern until you have exhaled to five. Afterward, start the pattern over again. Do this for a few minutes daily.

Middendorf Breathwork

The breathwork technique is the ability to provide support in all body systems. It can rejuvenate and come into balance. That is why natural breathing movement has immense healing power. It is when the senses and experiences of a person are conscious.

Asthma is one health condition that this breathwork technique can help alleviate. Also, it can heal immune deficiencies, arthritis, pains, depression, and chronic symptoms.

Pranayama Breathwork

Practicing Pranayama has several benefits for the heart, body, and mind. It helps to have well-functioning body organs. It includes the pancreas, lungs, heart, abdomen, and kidneys. Aside from that, it also promotes good blood circulation.

Final Thoughts

Generally, pursed lip breathing is an innovative technique that is helpful for people who have breathing problems. As a result, it treats chronic lung disorders like asthma, COPD, and emphysema. Pursed Lip Breathing is quite simple to do anywhere. The individual must sit in a chair and breathe air through the nose. Then exhale gently and slowly through the mouth with a pursed lip as if blowing out a candle or whistling. 

Interested in experiencing breathwork with Regina? Regina holds two virtual breathwork sessions a month that you can access from anywhere in the world. Check out it and join us for a session!