How to Do Pursed Lip Breathing

Over 12 million people have been diagnosed with chronic obstructive pulmonary disease (COPD) in the
US. Another 12 million are believed to have it without their knowledge according to this report. COPD is
the third leading cause of death in the US.
COPD is a chronic lung disease just like emphysema and pulmonary fibrosis, which have a notable
symptom of shortness of breath. People who live with these conditions are prone to loss of breath as
they go about their daily lives and breathing techniques such as pursed lip breathing help them with
their problem of breathlessness.
Nurses, physicians and therapists in their respective fields teach their patients this breathing technique
to help ease shortness of breath. Pursed lip breathing is also used to detect COPD and to promote deep
breathing also known as abdominal or diaphragmatic breathing.
Apart from helping with breathlessness, pursed lip breathing also helps with the following:
 Blood Gas Exchange – helps lungs to better the exchange of oxygen and carbon dioxide, which in
turn maintains the balance of blood gases.
 Exchange of Air – widens the airways allowing stale air to be exhaled and new fresh air to be
inhaled.
 Opens the Airways – which makes moving air within the airways less work.
 Improves Lung Mechanics – One of the reasons the pursed lip breathing technique is used is to
improve exhalation. It helps to relieve the strain on the breathing process and return the
inhalation to exhalation ratio to a normal 1:2.
 Over time, with regular practice it increases the amount of time you can exercise.
The main purpose of pursed lip breathing is to create back pressure inside your airways to splint them
open. This then eases moving of air within the airways.
Pursed lip breathing has shown positive effects in treating panic attacks, stress and anxiety related
disorders. It is one of the easiest breathing techniques to use in cases where breathing is labored or the
patient is under a lot of stress since it is considered to be very easy to do. Despite the method being
easy to do, you are advised to repeat the technique about five times a day to make it a force of habit.
The pursed lip breathing technique consists of breathing out through tightly pressed (pursed) lips and
breathing in through the nose with the mouth closed. Pursing your lips means pressing your lips
together as if you are about to blow a whistle or gently blow a candle or a kiss, you get the idea?
Now, here are the steps on how to do pursed lip breathing;

1. Relax – Get into the most comfortable position your able to, if standing try and get somewhere
   to seat and relax. Drop your shoulders and close your eyes, this helps you relax and take control
   of your breathing.
2. Inhale – Breathe in through your nose like you would if you smelled your favorite perfume nice
   and slowly for about two seconds.
3. Position your lips – Pucker your lips into position as we had described earlier as if you want to
   gently blow a candle.
4. Exhale – Breathe out through your mouth very gently with your lips still in the pursed position.
   Remember not to blow too hard it should be done slowly as our goal is to take back control of
   your breathing. It should be done for about four seconds, longer if you are able to. Many say
   that you should blow the candles as you would your birthday cake, I however disagree with this
   because when blowing a cake we tend to puff all over and try to get all the candles.
5. Repeat – The last step is to repeat the process until you are able to get your breathing in
   control.
   The pursed lip breathing technique is as simple as that, very easy to master I believe.
   Should you not be able to inhale for two seconds exhale for about four seconds worry not, just ensure
   that the amount of time that you exhale is twice as much as that that you inhale and you are good to go!
   There is a tip that works for a number of people, though not all. Some prefer to exhale until they can no
   longer do so then pause, when they pause the inhaling comes naturally through the nose and it seems
   less forced or process-like and more natural.
   The key to a successful pursed lip breathing technique is to relax. That may not be easy especially since
   shortage of breath hits you unexpectedly when you have a condition and the usual response is to panic
   which makes it seem even less possible to get yourself into a relaxed mode. So, you ought to stop what
   you are doing and try get a comfortable position where you will feel relaxed, remember to drop your
   shoulders since this helps carry less tension in your neck and close your eyes to concentrate then inhale
   and exhale and watch the magic fall into place.
   Breathlessness is a sign you are taking in too much air, pursed lip breathing helps to increase exhalation
   and this is why you breathe out longer than you breathe in. You are removing that excess air that you
   are taking and has resulted into shortness of breath.
   Pursed lip breathing can also be used for the following;
    Can be used as a 3-5 minutes rescue exercise or emergency procedure to counteract a number
   of conditions like asthma.
    Can be used as 20 minute daily respiratory exercise.
    Can be used to improve oxygenation of the arterial blood during physical exercise.

There are no risks and complications associated with pursed lip breathing. You are however advised to
notify your doctor should your lung functionality deteriorate as you may require a change in treatment.
You should also see a doctor and ask them about taking a Spirometry test if you have not been
diagnosed with any condition and you are experiencing breathlessness.
Take-away: Practice your pursed lip breathing technique until it becomes second nature since with time
it will come almost naturally should you have an issue with shortness of breath.