Pursed-Lip Breathing: Managing Stress and Respiratory Health in the Age of Coronavirus
A breathing practice traditionally used for individuals with lung conditions like COPD or asthma, pursed lip breathing has benefits for all of us.
Anytime we intentionally control our breath, we are building resilience in the cells of the lungs, our respiratory muscles, and, perhaps most importantly, our minds. As you practice this breath, be gentle and patient with yourself. Also be patient with your breath! We don’t want to rush it here, especially on the exhale. Our exhales are actually more important than we think. (Asthma is often actually considered an exhalation problem. Individuals aren’t able to push enough air out, so there isn’t enough space for a full inhale on the next breath.) So, for the last few seconds of breathing out, make sure you take the time to push out every last bit of air, like you’re trying to completely deflate an air mattress so that it’ll fit back in its case ;)
When you breathe in, take as big of a breath as you can through the nose, but don’t rush it! Once the lungs are full, begin to breathe out through the mouth, again with the lips pursed. Because the lips are pursed tightly, you’ll likely find that it takes your much longer to exhale all of the air than it did to breathe it in. This is intentional! That extra time builds strength in the intercostal muscles (the muscles between the ribs) and the diaphragm. The airways stay open longer, reducing the amount of effort required. More complete breaths also mean that any toxins or debris that you’re breathing into the lungs has a better chance to be expelled on your exhale, rather than accumulating in the lungs and being pushed farther down with each partial breath afterward. Work toward eventually allowing the exhale to be twice as long as your inhale.
A longer exhale has a unique effect on the nervous system. When the exhale is longer than the inhale, we’re emphasizing langhana, or calming, energies. This is a great practice for stimulating parasympathetic response , calming the nerves, slowing the heart rate, and relaxing the mind.
Although this is a simple breathing practice and you don’t need previous pranayama training to try it, it is still wise to proceed slowly. Practice 1 or 2 rounds then stop and notice how you feel; the effects of breathing practices are usually strongest after we’ve completed them. If you feel that your energy is shifting in the desired direction, or if you don’t feel much, continue for a few more rounds. Always be sure to take a few regular, even breaths in and out through the nose after at least every 2 or 3 repetitions of pursed lip breathing. Over time, you may be able to comfortably string more repetitions together.
As always, if you’re not sure whether this breathing practice is appropriate for you, or would like to learn more about how breathing practices can enhance your journey to health, reach out to an experienced yoga therapist or respiration specialist.
Happy practicing!