Breathing problems are more common than many people realize. Conditions like asthma, COPD (Chronic Obstructive Pulmonary Disease), anxiety, and even long COVID can make it difficult to breathe comfortably. While medical care is always important, certain breathing exercises can help improve lung capacity, ease shortness of breath, and bring a sense of calm to the body.
In this article, we’ll explore the best exercises for breathing problems, backed by real-life examples and practical guidance.
1. Diaphragmatic Breathing (Belly Breathing)
This exercise helps strengthen the diaphragm, making it easier to take in oxygen.
How to do it:
Sit or lie down comfortably.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose so your belly rises (not your chest).
Exhale slowly through pursed lips.
Example:
Maria, a 45-year-old with mild asthma, practices diaphragmatic breathing daily for 10 minutes. She reports fewer flare-ups and better control over her breathing during exercise.
2. Pursed-Lip Breathing
This technique helps slow down breathing and keeps airways open longer.
How to do it:
Inhale through your nose for 2 seconds.
Purse your lips as if you’re about to whistle.
Exhale slowly through pursed lips for 4 seconds.
Example:
John, who lives with COPD, uses pursed-lip breathing whenever he feels breathless after climbing stairs. It helps him regain control and reduce panic.
3. Box Breathing (Square Breathing)
A technique often used by athletes and even military personnel to stay calm and manage stress-related breathing issues.
How to do it:
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 4 seconds.
Hold again for 4 seconds.
Repeat the cycle for 5–10 minutes.
Example:
Sarah, a university student dealing with anxiety-related shortness of breath, practices box breathing before exams to calm her nerves and steady her breathing.
4. Rib Stretch Breathing
This exercise expands the chest cavity, improving lung flexibility.
How to do it:
Stand upright and exhale completely.
Slowly inhale as much air as you can.
Hold your breath for 10–15 seconds.
Exhale slowly.
Example:
Athletes recovering from respiratory infections often use rib stretches to regain lung capacity before returning to sports.
5. Humming While Exhaling
Humming can improve airflow and reduce stress.
How to do it:
Inhale deeply through your nose.
Exhale slowly while humming a steady sound.
Repeat several times.
Example:
Elderly patients in pulmonary rehab often use humming as a fun, light exercise to improve breathing without strain.
Benefits of Breathing Exercises
Improved lung capacity – Helps the lungs use oxygen more efficiently.
Reduced shortness of breath – Useful for asthma, COPD, and anxiety.
Lower stress levels – Calms the nervous system.
Better posture and energy – Breathing deeply gives the body more oxygen for daily activities.
Safety Tips
Always consult your doctor if you have a chronic lung condition before starting new exercises.
Stop immediately if you feel dizzy or extremely breathless.
Practice regularly (5–15 minutes daily) for long-term results.
Conclusion
Breathing exercises are simple yet powerful tools to manage breathing problems and improve lung health. Whether you’re dealing with asthma, COPD, or stress-induced shortness of breath, techniques like diaphragmatic breathing, pursed-lip breathing, and box breathing can bring relief and long-term benefits.
By practicing consistently, you can improve your breathing, reduce stress, and enjoy a healthier, more active lifestyle.
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