In December 2020, Vimala Bhat, an 86-year-old homemaker from Mangaluru, started experiencing episodes of shortness of breath. Her daughter, Vidya K, remembers her mother being extremely cautious about following the COVID safety protocols. Once her doctors ruled out the respiratory infection, they suspected weight gain and a sedentary lifestyle as the reasons behind her breathing difficulty, recalls Vidya.
The doctors advised Vimala to practice pursed lip breathing every morning for 15 minutes — a controlled respiratory technique where one inhales through the nose and exhales through the mouth. Vidya says that her mother, who has been practicing this technique since, has noticed improvements and doesn’t complain of shortness of breath anymore.
What is pursed lip breathing?
Amrit A, a professional chef, climber and climbing guide, explains, “Pursed lip breathing is called so because one inhales slowly through the nose, keeping their mouth closed. After holding the breath for a few seconds, they exhale slowly with puckered or pursed lips, resembling the shape of the vowel O. It’s the same form one makes while blowing a candle or sipping a drink with a straw.” The inhalation ratio should be half the exhalation ratio.
This respiratory exercise improves breathing in case of any discomfort resulting from rigorous physical activity or low oxygen levels at high altitudes. Regular practice will increase one’s lung capacity over time. “Mountaineers who climb high altitudes resort to this breathing technique when hyperventilating (rapid breathing, usually caused by anxiety or panic),” points out Amrit.
Benefits of pursed lip breathing
“Pursed lip breathing helps reduce breathlessness as the inhalation and exhalation are stretched out over a few seconds,” informs Dr Swapnil Mehta, pulmonologist, Dr LH Hiranandani Hospital, Mumbai. He adds that it can help people dealing with COPD (chronic obstructive pulmonary disease), small airway disease or asthma.
Additionally, the technique is also beneficial for those with tuberculosis, age-related tiredness, anxiety and stress, says Dr Deepak Hadagali, consultant ayurvedic and yoga physician as well as clinical nutritionist & dietitian, Bagalkot and Bangalore; it has a calming effect on the nervous system as well. He recommends practicing pursed lip breathing four to five times a day, with each session lasting up to 10 minutes.
Doctors also recommend this technique to women in labor to ensure a smooth delivery, says Dr Sushma Tomar, consultant obstetrician and gynecologist, Fortis Hospital, Kalyan, Mumbai.
How does the exercise help people with lung disorders?
Dr Mehta says that in individuals with COPD, asthma and other respiratory issues, the connective tissues surrounding the airways are damaged. As a result, their airways contract instead of expanding when they exhale. In severe cases, the airways can collapse as well. “Pursed lip breathing involves prolonged exhalation through the mouth. This creates a back pressure in the airways, keeping them open, preventing collapse and improving oxygen supply,” he elaborates.
Further, those with underlying lung conditions often experience shortness of breath. As a result, a higher amount of carbon dioxide accumulates in the body, which causes fatigue, tiredness and fainting, among other symptoms. “Prolonged exhalation in pursed lip breathing balances out the gaseous exchange between oxygen and carbon dioxide. When one breathes out slowly, it helps the heart transport oxygen to the organs and remove more carbon dioxide from the body,” explains Dr Hadagali.
How to do pursed lip breathing
The respiratory technique requires one to sit or stand in a relaxed position. Dr Mehta explains the steps to perform this exercise:
- Inhale through your nose for four counts, keeping the mouth closed. Breathe in until your belly feels full.
- Exhale slowly for six to eight counts by pursing your lips as if you’re blowing a candle.
- Repeat the process for five to 10 minutes, increasing the counts of inhalation and exhalation gradually.
- Do not exhale forcefully. Breathe out in a slow and controlled manner.
He highly recommends the tripod position (sitting or standing) for pursed lip breathing, as it facilitates increased expansion of the lungs, reducing the effort required to perform the exercise.
A word of caution
Dr Mehta urges people with severe respiratory infections or chest injuries to avoid this exercise. In addition, those with vertigo can experience sudden jerk reactions when practicing the technique; hence, they should refrain from doing it, advises Dr Hadagali.
Takeaways
- Pursed lip breathing is a controlled respiratory exercise where one inhales through the nose and exhales through the mouth.
- The technique improves breathing during discomfort resulting from intense physical activity or low oxygen levels at high altitudes. It also increases one’s lung capacity over time.
- People with pulmonary disorders, asthma and anxiety can reap the benefits of the technique, as it facilitates better gaseous exchange and prevents airway collapse.
- Those with severe respiratory infections, chest injuries or vertigo should avoid this exercise.
