Pursed Lip Breathing Technique
DEEP BREATHING EXERCISES
Pursed Lip Breathing Technique
Slow your breath and ease shortness of breath in seconds.
Last updated: February 3, 2026 • Reviewed by Resonance Editorial Review Team
Technique overview
What Is Pursed Lip Breathing?
Pursed lip breathing is a controlled breathing technique where you inhale slowly through your nose and exhale through tightly pursed lips—as if you're blowing through a straw or cooling hot soup. The exhale is typically twice as long as the inhale (2:4 ratio). This creates back-pressure in your airways, keeping them open longer and helping trapped air escape from your lungs.
Who Benefits Most
Originally developed for COPD and emphysema patients, pursed lip breathing helps anyone experiencing shortness of breath. It's particularly effective for: chronic lung conditions (COPD, emphysema, chronic bronchitis), asthma during mild episodes, exercise-induced breathlessness, anxiety-related breathing difficulty, recovery after physical exertion, and seniors wanting to maintain lung function.
Pursed Lip Breathing for COPD and Shortness of Breath
Pursed lip breathing for COPD works by keeping small airways open longer, helping trapped air escape and easing shortness of breath. Use it during flares, while walking, or when climbing stairs to reduce air hunger and make each breath feel more efficient.
Benefits
Slows your breathing rate immediately. Helps release trapped air from the lungs. Reduces work of breathing. Can lower anxiety during breathless episodes. Improves oxygen exchange. Easy to learn and use anywhere.
When to Use
Use during shortness of breath episodes, before and during physical activity, when climbing stairs or walking uphill, during anxiety or panic, after exercise for recovery, or as a daily practice to strengthen breathing habits.
When to Skip
Pursed lip breathing is very safe. However, stop if you feel dizzy or faint. If you have severe respiratory distress, seek medical attention—this technique helps mild-moderate breathlessness but isn't a substitute for emergency care.
Step-by-step
How to practice
Structured walkthrough pulled from the editorial brief.
- Total time
- 1-5 minutes
- Difficulty
- easy
- Tools
- Chair or comfortable position, Optional timer or visualizer
- 1
Relax
Sit comfortably or stand. Drop your shoulders and relax your neck. Unclench your jaw.
10 seconds
- 2
Inhale through nose
Close your mouth. Breathe in slowly through your nose for 2 counts. Let your belly rise.
2 seconds
- 3
Purse your lips
Pucker your lips as if you're about to whistle or blow out a candle.
instant
- 4
Exhale through pursed lips
Breathe out slowly and gently through your pursed lips for 4 counts. Don't force the air out.
4 seconds
- 5
Repeat
Continue for 5-10 breaths or longer as needed. Use during any activity that causes breathlessness.
1-5 minutes
Use cases
Where it fits
Situations where this breathing cadence excels.
COPD management
Daily practice to reduce breathlessness and improve lung function.
4-5 times daily, 5 minutes each session
Exercise recovery
After cardio or climbing stairs to catch your breath faster.
5-10 breaths or until breathing normalizes
Anxiety relief
When chest tightness or air hunger accompanies anxiety.
1-2 minutes, or until calm
Suggested frequency
As needed for breathlessness; optionally 4-5 times daily for 5 minutes to build the habit
Practice notes
Keep it gentle
Helpful reminders so the pattern stays sustainable day after day.
Relax your neck and shoulders
Tension in your upper body makes breathing harder. Drop your shoulders and unclench your jaw before starting.
Inhale through your nose
Nasal breathing filters, warms, and humidifies air. Keep your mouth closed during the inhale.
Purse lips like blowing a candle
Not too tight, not too loose. Imagine gently blowing to make a candle flame flicker but not go out.
FAQ
Common questions
Evidence-backed answers we hear from practitioners most often.
How long should I do pursed lip breathing?
For immediate relief, 5-10 breaths (about 30-60 seconds) is often enough. For building the habit, practice 4-5 times daily for 5 minutes each. During activities that cause breathlessness (walking, stairs), use it continuously. There's no maximum—it's safe to use as long as needed.
What's the correct ratio for pursed lip breathing?
The standard ratio is 2:4—inhale for 2 seconds through your nose, exhale for 4 seconds through pursed lips. Some people prefer 2:6 or 3:6 for a longer exhale. The key is that the exhale should be at least twice as long as the inhale. Adjust to whatever feels comfortable and sustainable.
Does pursed lip breathing help with anxiety?
Yes. The slow, controlled exhale activates your parasympathetic nervous system (rest-and-digest mode), which counteracts anxiety's fight-or-flight response. The technique is particularly helpful when anxiety causes chest tightness or a feeling of not getting enough air.
Can I use pursed lip breathing during exercise?
Absolutely—this is one of its best uses. Use it before exercise to prepare your lungs, during exercise when you feel breathless, and after exercise for recovery. Many respiratory therapists teach it specifically for maintaining activity levels with lung conditions.
Is pursed lip breathing good for COPD?
Yes, it's one of the most recommended techniques for COPD management. Studies show it improves oxygen saturation, reduces respiratory rate, and decreases dyspnea (breathlessness) in COPD patients. It's often taught as part of pulmonary rehabilitation programs.
What's the difference between pursed lip breathing and other techniques?
Pursed lip breathing focuses specifically on the exhale mechanics—the pursed lips create back-pressure that keeps airways open. Box breathing and 4-7-8 use breath holds for relaxation. Diaphragmatic breathing focuses on belly vs. chest movement. Pursed lip breathing can be combined with diaphragmatic breathing for maximum benefit.
Watch & learn
Pursed Lip Breathing Technique - American Lung Association
The American Lung Association demonstrates proper pursed lip breathing technique for managing shortness of breath from COPD, asthma, and other lung conditions.
Research & safety
What evidence says
Peer-reviewed highlights and guardrails pulled from the content brief.
Study highlights
Roberts et al., 2009 - Respiratory Care
Pursed lip breathing decreased respiratory rate and improved tidal volume and oxygen saturation in COPD patients.
Nield et al., 2007 - Heart & Lung
Pursed lip breathing as part of dyspnea self-management improved functional performance and reduced breathlessness in COPD.
Garrod & Lasserson, 2007 - Cochrane Review
Breathing exercises including pursed lip breathing showed modest benefits for dyspnea in COPD patients.
Safety notes
- Stop if you feel dizzy or faint.
- This technique is for mild-moderate breathlessness. Seek emergency care for severe respiratory distress.
- If you have a diagnosed lung condition, consult your healthcare provider about incorporating this technique.
- Safe for seniors, athletes, and most people without respiratory conditions.
Use case guides
Related patterns
Quick sessions
Short on time? Try a timed session: