Pursed-lips breathing is meant to make your breathing more effective. This breathing technique will help to make your breaths slower and more intentional. After inhaling, you pucker your lips and exhale through them slowly and deliberately, often while counting.

Pursed-lips breathing has been shown to help people with anxiety that’s associated with lung diseases. These conditions include chronic obstructive pulmonary disease (COPD) and emphysema. Pursed-lips breathing can be done up to four to five times a day.10

Here are the steps for how it is done:

  1. Relax your neck and shoulders.
  2. Inhale slowly through the nostrils for 2 seconds but keep your mouth closed. A deep breath isn’t needed and a normal breath will do just fine.
  3. Exhale through the mouth for 4 seconds. Keep in mind that the extended time is the key. When exhaling, pucker your mouth as if giving a kiss.
  4. While breathing out, keep a slow and steady breath. Don’t breathe out hard.