Pursed Lip Breathing – The pursed lipped breathing exercise slows your breathing down and can help you relax. For the exercise, you’re going to breathe in through your nose and pucker up your lips like you’re going to kiss someone. Then you’re going to let your breath out again. The exercise is also sometimes called Smell the Roses.
1. Relax your neck and shoulder muscles.
2. Breathe in slowly through your nose like you are going to “smell the roses.”
3. Purse your lips like you are going to whistle.
4. Breathe out slowly through your pursed lips like you are gently “blowing out a candle.”
Try to blow out twice as long as it took you to inhale. This technique helps when you’re exercising, climbing stairs, or need help calming down.
The diaphragm is the major muscle used in breathing. It is located under the lungs. When you have a lung disease or are short of breath, you might start breathing with your arms or doing accessory breathing thinking it will help you. This type of breathing wears you out faster and prevents the base of your lungs from receiving oxygen. The base of the lungs is where the gas exchange takes place so keeping those muscles strong and using the base of your lungs to breath is important. Belly breathing requires concentration because you have to think about the way you’re breathing and what you’re doing with your muscle.
1. Sit down in a chair or lie down on your back.
2. Breathe in slowly through your nose.
3. As you breathe in, your belly should move out so your chest can fill with air.
4. Breathe out slowly through pursed lips.
5. As you breathe out, you should feel your belly move in.
Your diaphragm should move up and down during this technique. You can do this exercise while lying down or while sitting.