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Breathing exercises: calm and support for the lungs

Breathing is a free, quiet tool that is always with us. Slow, deep breathing can ease anxiety, help you fall asleep and soften breathlessness when you move. After long bed rest or intensive care, it helps the lungs open up fully again. This topic explains a few simple exercises — and when they are not enough.

Last updated: ~5 min read
On a dark navy background, a candle flame gently bending in a soft stream of air but not going out, in warm golden light.
Figure 1.A slow out-breath — like blowing on a candle without putting it out.

01Short answer

Simple breathing exercises — belly breathing, pursed-lip breathing and calm counted breathing — can ease anxiety, help sleep and soften the feeling of breathlessness. Sit or lie comfortably, breathe in slowly through your nose and out even more slowly through your mouth; 3–5 minutes several times a day is enough. If your team has given you an incentive spirometer, use it as instructed. If you feel dizzy, stop. Exercises do not replace treatment: new or worsening breathlessness, chest pain, or a cough with fever are reasons to contact your team or emergency services straight away.

02Simple explanation

The diaphragm is a dome-shaped muscle under the lungs. When you breathe with your belly, it moves down and the lungs open more fully.

Anxiety makes breathing fast and shallow. A slow out-breath can act as a signal that calms the nervous system.

Pursed-lip breathing — like blowing gently on a candle without putting it out — keeps the airways a little more open and can ease breathlessness.

After lying down for a long time, the lower parts of the lungs do not open fully. Deep breathing and coughing exercises help reopen them and clear mucus.

Breathing exercises should never hide warning signs: breathlessness can be a sign of anaemia, infection or a heart problem.

03Scientific explanation

Stress and anxiety: the NHS recommends a simple exercise (breathe in through the nose, out through the mouth, counting to five) to reduce everyday stress; the NCCIH notes that relaxation techniques are generally safe and may help with anxiety.

Breathlessness in cancer: Macmillan and Cancer Research UK describe breathing control, pursed-lip breathing and sitting leaning forward as ways to cope with breathlessness, while stressing that a doctor should look for its cause.

Incentive spirometer: MedlinePlus and MSK describe it as a device that helps keep the lungs open after surgery or long bed rest; it is usually used several times an hour with slow deep breaths — as your team instructs.

After intensive care: ICUsteps explains that breathing muscles can be weak after intensive care and that physiotherapists help with breathing and coughing exercises.

04What happens in the body?

Belly (diaphragmatic) breathing

Sit or lie comfortably. Put one hand on your chest and the other on your belly. Breathe in slowly through your nose — the hand on your belly rises while the one on your chest barely moves. Breathe out slowly through your mouth. 3–5 minutes, several times a day.

On a dark navy background, a translucent torso showing the dome-shaped diaphragm muscle beneath the lungs with a soft wave of light moving through it.
Figure 2.Belly breathing: the diaphragm moves down and the lungs open more fully.

Pursed-lip breathing

Breathe in through your nose for a count of two. Purse your lips as if you were about to whistle and breathe out slowly for a count of four. This helps when climbing stairs, walking or feeling short of breath.

Calming count

As you breathe in through your nose, count silently from one to four; as you breathe out through your mouth, count from one to six. Make the out-breath a little longer than the in-breath. Use it in anxious moments, while waiting for news or before sleep.

A comfortable position for breathlessness

Sit on a chair and lean forward, resting your arms on your knees or on a pillow on a table. Let your shoulders drop. Standing, you can lean your back against a wall. An open window or a gentle cool stream of air on your face can also help.

On a dark navy background, the soft silhouette of a person seen from behind, sitting at a table, leaning forward with arms resting on a pillow, cool light from an open window.
Figure 3.Sitting and leaning forward can ease breathlessness.

Opening the lungs: spirometer and coughing

After surgery, intensive care or long bed rest, your team may give you an incentive spirometer: you seal your lips around the mouthpiece, breathe in slowly and deeply, and hold for a few seconds. Then cough gently once or twice to clear mucus. Your team will tell you how often.

When exercises are not enough

If breathlessness is new, getting worse, or comes on even with light movement; if there is chest pain, palpitations, fever, cough or blue lips — this needs to be checked. Anaemia, infection or a blood clot may be the cause. Do not wait; contact your team or emergency services.

05Calm breathing in four steps

Several times a day, 3–5 minutes each.

Sit comfortably — Shoulders relaxed, hand on belly.1Sit comfortablyShoulders relaxed, hand on belly.
In through the nose — Count of four, belly rises.2In through the noseCount of four, belly rises.
Slow out-breath — Count of six, lips pursed.3Slow out-breathCount of six, lips pursed.
Listen to your body — Stop if dizzy.4Listen to your bodyStop if dizzy.
CalmerAnxiety may ease.
Easier breathingBreathlessness may feel lighter.
Better sleepFalling asleep may get easier.

06Which technique when (simplified)

SituationTechniqueNote
Anxiety, waitingCalm counted breathingLengthen the out-breath
Before sleepBelly breathingLying down, 3–5 minutes
Walking, stairsPursed-lip breathingSlow your pace
Feeling breathlessSitting leaning forwardIf new or worsening — tell your team
After surgery or intensive careSpirometer, gentle coughingAs your team instructs
Chest pain, sudden breathlessnessNot exercisesEmergency services

* The table is general information. A physiotherapist can design a breathing programme that suits you.

07Key terms

Diaphragm
The main breathing muscle beneath the lungs.
Belly breathing
Slow, deep breathing driven by the diaphragm.
Pursed-lip breathing
Breathing out slowly through pursed lips.
Incentive spirometer
A simple device that trains deep breaths and opens the lungs.
Hyperventilation
Breathing too fast; can cause dizziness and tingling.
Mucus
Sticky fluid that collects in the airways.
Breathlessness
The feeling of not getting enough air.
Relaxation
Techniques that calm the body and mind.

08Key points

  • Slow breathing can ease anxiety.
  • In through the nose, out through the mouth — more slowly.
  • 3–5 minutes several times a day is enough.
  • Use pursed-lip breathing when walking.
  • When breathless, sit leaning forward.
  • Use a spirometer as instructed.
  • Stop if you feel dizzy.
  • New breathlessness — tell your team.

09Frequently asked questions

Do breathing exercises boost immunity?

There is no evidence for that. They can help you calm down, sleep and cope with breathlessness — and that is no small thing.

I feel dizzy during the exercise. What should I do?

You are breathing too fast or too deeply. Stop, return to normal breathing and go more gently next time. If dizziness keeps happening, tell your team.

My platelets are low — can I do breathing exercises?

Calm breathing exercises are usually safe. Avoid hard straining and holding your breath. If unsure, ask your team.

What about yoga and meditation?

Gentle seated or lying practices suit many people. Avoid difficult poses and hot yoga during treatment; check with your team.

How can I teach a child?

Through play: blowing soap bubbles, imagining “smell the flower, blow out the candle”. Keep it short and fun.

It is hard to breathe during panic. Is that dangerous?

Panic is frightening but usually passes, and a slow out-breath can help. But if you have chest pain or it is the first time, contact emergency services to rule out heart and lung causes.

10Questions for your doctor

Take these questions to your appointment. The ones you save are collected on the “My questions” page and stay on this device only.

  1. Do breathing exercises boost immunity?

  2. I feel dizzy during the exercise. What should I do?

  3. My platelets are low — can I do breathing exercises?

  4. What about yoga and meditation?

  5. How can I teach a child?

  6. It is hard to breathe during panic. Is that dangerous?

My questions

12Sources

  1. NHS. Breathing exercises for stress
  2. NHS. Shortness of breath
  3. Macmillan Cancer Support. Breathlessness
  4. Cancer Research UK. Breathing problems with cancer
  5. MedlinePlus (U.S. National Library of Medicine). Using an incentive spirometer
  6. Memorial Sloan Kettering Cancer Center. How To Use Your Incentive Spirometer
  7. National Center for Complementary and Integrative Health (NIH). Relaxation Techniques: What You Need To Know
  8. National Cancer Institute (NCI). Adjustment to Cancer: Anxiety and Distress (PDQ®) – Patient Version
  9. National Cancer Institute (NCI). Feelings and Cancer
  10. National Cancer Institute (NCI). Fatigue and Cancer Treatment
  11. NHS. Physiotherapy
  12. ICUsteps. Guide to intensive care: effects on your body
Medical disclaimerThis information is for educational purposes only and does not replace medical advice.
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