Purse lipped breathing (PLB) is an exercise in which one elongates the breath through resistance. Doing so slows respiration in a way that opens the airwaves, reducing anxiety and improving lung performance. PLB has also been shown to alleviate dyspnea, the shortness of breath resulting from abnormal heart or lung function. Research led by Jadranka Spahija, Ph.D., found that "PLB can have a variable effect on dyspnea when performed volitionally during exercise by patients with COPD" (chronic obstructive pulmonary disease).
Respiratory Function
Pursed-lip breathing helps to eliminate excess air from the lungs that could otherwise accumulate massive amounts of carbon dioxide. Respiratory therapist John R.Goodman says that "breathing exercises such as purse lipped breathing makes it easier for you to breathe. By allowing your airways to remain open for just a few more seconds, you are able to exhale more fully, and do a better job of getting rid of carbon dioxide." This, in turn, affects how much oxygen will actually make it into the bloodstream.
Basic Technique
Sit in a relaxed posture, letting go of all tension in the back or chest. Your shoulders and arms should hang loose, either at your sides or in your lap. Begin breathing in through the nose, slowly, to a full count of three. Pucker your lips, as if attempting to cool a hot cup of coffee. Exhale slowly through the small opening of your mouth, taking twice as long to expel the air as you did to inhale. Avoid pushing or blowing forcefully. Simply release the air in a natural manner. Continue breathing in this way until you notice a sense of calm moving into your body. However, if at any time you begin to feel lightheaded, abandon the exercise immediately.
Alternate Technique
This is a variation of the first technique in which you press the center of your lips together, and allow the air to leave from the corners of your mouth. To execute this approach properly, keep your cheeks loose and relaxed throughout the exercise. Doing this allows you to breath more naturally, as there is no need to tighten the face.
