Breathe easier with these simple lung exercises
These techniques can lower stress and help with other health conditions, too.
It’s that time of year again: When pollen, spring colds and environmental pollutants are making it harder to breathe. This is especially true if you already have allergies or other respiratory conditions.
Luckily, there are a few simple techniques everyone can do to breathe better — and they can also help you feel more relaxed.
"These exercises can really help people breathe more easily," says Robert Stalbow, a PeaceHealth respiratory therapist in Springfield, Oregon. "They're simple to learn but can make a big difference in your overall health and well-being."
Here are four techniques to consider adding to your routine, in the springtime or whenever you need a pick-me-up.
For best results, practice each exercise for a few minutes several times a day. Start with short sessions and slowly do more as you get comfortable.
1. Simple breath awareness. Just becoming aware of your breathing patterns can really help calm your nervous system.
How to do it:
- Gently place one hand on your chest.
- Place your other hand on your tummy.
- Close your eyes and observe the rhythm of your breathing and the gentle movement of your hands as you breathe in and out.
- Notice any changes in the depth of your breathing.
- Notice if you feel more relaxed when doing this.
2. Equal breathing. Equal breathing is one of the simplest techniques to learn.
How to do it:
- Breathe in for a count of four.
- Breathe out for a count of four.
This balanced pattern helps calm your body and mind.
3. Pursed-lip breathing. This technique helps you breathe better and more easily by:
- Slowing your breathing down.
- Getting more oxygen into your body.
- Releasing trapped air from your lungs.
- Giving you more control over your breathing.
How to do it:
- Sit up straight or lie down with relaxed shoulders.
- Breathe in deeply through your nose for two seconds so that you can feel your lungs fill with air.
- Purse your lips like you're about to whistle or blow out a candle.
- Breathe out slowly through your pursed lips, taking twice as long as when you breathed in.
Repeat this exercise a few times. As you get better at it, you can count longer for each breath. Eventually, it can become second nature.
4. Box breathing. Many people use this method to calm down when they feel stressed or anxious.
How to do it:
- Breathe in for a count of four.
- Hold your breath for a count of four.
- Breathe out for a count of four.
- Wait for a count of four before breathing in again.
Benefits beyond lung health
Better breathing doesn't just help your lungs. It can also:
- Reduce your stress and worry.
- Help control blood pressure.
- Improve sleep.
- Help you focus better.
- Give you more energy.
“Many of my patients are surprised by how much better they feel overall when they do these exercises," says Stalbow. "Just a few minutes a few times a day can really help."
When to get medical care for breathing concerns
These breathing exercises are safe for most people. But check with your doctor before starting, especially if you have respiratory conditions or other health concerns.
Stop right away and call your healthcare provider if you feel dizzy, short of breath or have chest pain when doing these exercises.
"If you’re feeling stressed or have noticed changes in your breathing, talk to your doctor. They can suggest exercises that are right for you and check how you're doing over time."
