Pursed lip breathing means inhaling through your nose for about two counts, then exhaling slowly through lips shaped as if gently blowing out a candle for about four counts. It slows your breathing and is often taught as a simple technique for calmer, more controlled breaths.
It looks almost too simple to matter, yet pursed lip breathing is one of the most widely taught breathing techniques. Here is how to do it and when it is handy.
Relax your neck and shoulders. Breathe in slowly through your nose for a count of two, keeping your mouth closed. You do not need a huge breath; a normal one is fine. Then pucker your lips as though you were about to whistle or blow out a candle.
Breathe out gently through those lips for a count of four, letting the air flow out without force. The exhale should be about twice as long as the inhale. Repeat for a few minutes, keeping the whole process smooth and unstrained.
Slowing the exhale tends to slow the entire breathing pattern. Narrowing the lips also creates a little gentle resistance, so the breath leaves at a steadier pace. Many people find this helps them feel more in control during activities that leave them winded, like climbing stairs.
Because it directs attention to the outbreath, it can also feel calming. It is a practical tool rather than a cure for anything, and it works best when practiced regularly while you are relaxed.
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Check Today's PriceTry it while sitting in a chair first, since learning is easier when you are at ease. Once it feels natural, use it during gentle activity: coordinate the long exhale with the hardest part of a movement, such as breathing out as you stand up or lift a bag.
Pursed lip breathing is also a nice pause during a stressful moment. Three or four slow rounds can help you reset. Avoid forcing the air out, and never hold your breath between cycles.
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A common guide is to inhale for two counts and exhale for four. The exact numbers are flexible. What matters is that the exhale is slower and longer than the inhale, and that the whole breath feels comfortable and relaxed. Count in your head, and adjust the numbers to whatever feels easy.
Most instructions suggest inhaling through your nose with your mouth closed, then exhaling through pursed lips. If your nose is blocked, a gentle breath in through your mouth is acceptable. The key is the slow, controlled exhale. Either way, keep your shoulders relaxed and your breathing unhurried.
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