Breathing Exercises: 7 Techniques & When to Avoid

Breathing exercises can help move mucus through the airways so it is easier to clear, while also supporting oxygen exchange. They can also help improve diaphragm movement.

These exercises may promote chest drainage, support the recovery of lung capacity, and help reopen affected areas of the lungs. They may be useful when breathing or clearing mucus has become more difficult.

Breathing exercises can be done with a physical therapist or at home, depending on the person's condition and medical history. Ideally, they should be performed with guidance from a healthcare professional.

Main exercises

The main breathing exercises that can be done at home include:

1. Postural drainage

For this exercise, lie on a sloped surface with your head lower than your chest. According to the American Lung Association, postural drainage uses different body positions to help move excess mucus out of the lungs and airways.

You can also change positions by lying on your stomach or turning onto your side for 30 seconds, or for the amount of time recommended by your physical therapist.

This exercise is generally performed 1 to 2 times a day and should be done between meals to help reduce the risk of reflux.

2. Diaphragmatic breathing

To perform this exercise correctly, place your dominant hand over your belly button and your non-dominant hand on the center of your chest.

Slowly inhale through your nose, allowing the hand over your abdomen to rise while keeping the hand on your chest as still as possible.

Then exhale slowly, usually through pursed lips, allowing the hand over your abdomen to move back down.

This exercise focuses on expanding the abdomen during inhalation while limiting chest movement, followed by a relaxed exhalation. It can help improve chest wall movement and airflow throughout the lungs, relieve shortness of breath, and increase exercise tolerance.

3. Breath-holding

To perform this exercise, inhale slowly while imagining that you are riding an elevator that stops at each floor.

Inhale for 1 second, hold your breath, then inhale again for 2 seconds and hold your breath again. Continue this pattern for as long as you comfortably can, then fully exhale.

Perform this exercise for about 3 minutes. If you feel dizzy, stop and rest for a few minutes before trying again.

This exercise can be performed 3 to 5 times a day.

4. Arm-raising

Sit in a chair with your hands resting on your knees. Take a deep breath as you slowly raise your arms above your head.

Then slowly lower your arms while exhaling.

This exercise can also be performed while lying down and should be done for about 3 minutes.

5. Forced exhalation

To perform this exercise, inhale through your nose until your lungs are moderately full. Then open your mouth and exhale quickly, as if you were trying to fog up a mirror.

The exercise can be performed for 1 to 3 minutes. In general, 2 to 4 sessions per day may be recommended.

6. Active cycle of breathing

According to the Cystic Fibrosis Foundation, the active cycle of breathing technique combines breathing control, chest expansion exercises, and huffing to help clear mucus from the lungs.

Start with controlled breathing. Inhale gently through your nose and slowly exhale through your mouth for several seconds until your breathing becomes calm.

Next, take 3 breaths, holding each breath for 2 seconds. Follow these with 1 to 3 forced exhalations, quickly releasing the air from your lungs.

This breathing cycle can be performed for about 5 minutes.

7. Straw breathing

This exercise is performed using a straw. Place the straw in a glass of water and blow through it to create bubbles.

Take a deep breath, hold it for 1 second, and then slowly exhale through the straw, creating bubbles in the water.

Repeat the exercise 10 times. It should only be performed while sitting or standing.

If you are unable to remain in either position, you should not perform this exercise.

As an alternative, you can use a whistle. Inhale for 2 to 3 seconds, hold your breath for 1 second, and then exhale into the whistle for 3 seconds.

Repeat this exercise 5 times. Unlike the straw exercise, this version can also be performed while lying down.

When are breathing exercises recommended?

Breathing exercises may be recommended for people with:

• Excessive mucus production due to an infection, allergies, or smoking
• Acute respiratory failure
• Lung collapse
• Cystic fibrosis or asthma
• Difficulty coughing or clearing mucus

They may also be used to help improve breathing and oxygenation.

When to avoid

These exercises should not be performed if you have a fever above 99.5°F (37.5°C), as physical activity may raise body temperature further.

Breathing exercises may also need to be avoided when blood pressure is very high, as they can affect blood pressure.

People with heart disease should perform breathing exercises only under the guidance of a physical therapist or other healthcare professional, as complications may occur.