Improve Lung Function
with Simple Breathing Exercises.

Think of pulmonary rehabilitation as exercise to help you breathe better. If you have COPD, this type of rehab can help you do more with the lung function you've got. If you have been inactive, it can also assist you in starting an exercise program.

Here are some exercises you can practice that can help you breathe better. They're not a substitute for a formal pulmonary rehab program, so be sure to speak with our doctor about what type of pulmonary rehab program is right for you.

• Pursed Lip Breathing

  Here is a simple breathing exercise you can do anytime and anywhere, to help relieve shortness of breath. It can also help you prevent shortness-of-breath episodes.

  

  1. Sit upright, and relax your neck and shoulder muscles.

  2. Close your mouth, and breathe in slowly through your nose for a count of two: 1... 2. Don't take a deep breath, just a normal one will do.

  3. Now, pucker or purse your lips as if you were going to whistle, and blow slowly and gently through your pursed lips while counting to four: 1... 2... 3... 4.

  Repeat for a minute or two, or as long as you feel comfortable.

  Pursed lip breathing helps with shortness of breath, it helps move old air out of your lungs, and it helps you relax. It's also a good technique to use during the hard part of any activity, such as bending, lifting, or climbing stairs. Or even taking a long walk.

  Practice this technique four or five times a day until you get the hang of the breathing pattern. Then use it anytime to relax or to control your breathing.

• Diaphragmatic Breathing

  Breathing is normally an involuntary activity. That is, you do it mostly without thinking. But when you have COPD, breathing gets harder. You start using other muscles to help you breathe, and your diaphragm weakens.

  Diaphragmatic breathing helps strengthen the diaphragm, and helps you use it correctly to breathe. It can also make breathing feel easier. Here's how to do it.

  1. Lie down on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees for support if you like.

  2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.

  3. Breathe in slowly through your nose so that your stomach moves out against your hand.

  4. The hand on your chest should remain as still as possible.

  5. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.

  

  Repeat this technique a few times. When you first learn the diaphragmatic breathing technique, it may be easier for you to try it lying down.

  As you gain more practice, you can try this technique sitting in a chair. Give it a try.

  

  1. Sit upright in a chair, with your knees bent, and your shoulders, head, and neck relaxed. You should be comfortable.

  2. Like before, place one hand on your upper chest, and the other just below your rib cage.

  3. Breathe in slowly through your nose so you can feel your stomach move out against your hand. The hand on your chest should remain still.

  4. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. Again, the hand on your chest should remain still. That's it.

  Do this for five to ten minutes at a time. And try to do it three to four times a day. Then, gradually increase the amount of time you spend doing this exercise. This will gradually strengthen your breathing muscles, especially the diaphragm, and help improve your breathing.

• Forceful Coughing Technique

  Unfortunately, COPD and mucus go together. Most people with COPD wake up coughing with a lot of mucus in their chest. It can be embarrassing, but it is very important for you to clear your airways.

  Here's a trick called the controlled coughing technique that can help you do it. This is how it works.

  1. Sit down comfortably in a chair and place both feet on the floor in front of you. Lean your head slightly forward.

  2. Take a deep breath, pushing your diaphragm out as you inhale as much as you comfortably can.

  3. Try to hold your breath for a count of three: 1... 2... 3.

  4. And while keeping your mouth open, cough out twice. Spit the mucus into a tissue and throw it away.

  The first cough loosens the mucus in your chest, and the second cough moves it toward your throat. Repeat once or twice as necessary. And you're done.

  The controlled coughing technique is helpful anytime you've been sleeping or resting, or just have a lot of mucus.

• Comfortable Breathing Positions

  When you are short of breath, there are certain positions that are more comfortable while you are trying to catch your breath. This is because these positions put less strain on the diaphragm during breathing.

  • If you can sit, rest your feet flat on the floor. Lean your chest forward slightly, and rest your elbows on your knees. Or, you can rest your chin on your hands. Relax your neck and shoulder muscles. Or, you can rest your arms on a table or desk, and rest your head on your forearms or some pillows.

  • If you are standing, stand with your feet about a shoulder-width apart. Lean your hips back against a wall for support. Lean your torso forward and rest your hands on your thighs, or let them dangle in front of you.

  • If there is a piece of furniture handy, say a table, or a windowsill or banister rail, lean forward and rest your hands or elbows on top of it. Relax your neck and your shoulders.

  These positions can be helpful anytime you become short of breath. You can also practice the breathing techniques above while using these positions to catch your breath.