Breathing exercises are intentional practices that train your lungs to work more efficiently. They not only improve lung function but also support managing various health conditions and relieve stress and anxiety. These exercises are beneficial for people with healthy lungs and especially important for those with impaired lung function.

Many healthcare professionals recommend breathing exercises as part of treatment plans for conditions like chronic obstructive pulmonary disease (COPD), asthma, and hypertension. Additionally, breathing techniques can alleviate symptoms of mental health disorders such as anxiety, panic attacks, and depression.

Why Breathing Exercises Matter

Breathing exercises serve multiple purposes. They help calm nerves and anxiety while improving lung capacity and efficiency, particularly in chronic lung conditions. Regular practice aids in removing stale air from the lungs, increases oxygen intake, and strengthens the diaphragm—the primary muscle involved in breathing.

People with breathing difficulties often accumulate stale air in their lungs over time. This limits the diaphragm’s movement and forces the body to rely on accessory muscles in the neck, back, and chest, resulting in less oxygen intake and increased energy expenditure for everyday activities.

Beyond respiratory benefits, breathing exercises also promote relaxation by stimulating the parasympathetic nervous system (PNS), which calms the body, while suppressing the sympathetic nervous system (SNS) responsible for the fight-or-flight response.

Health Benefits of Breathing Exercises

Breathing techniques offer diverse benefits when used appropriately. They are often integrated into medical treatment plans for conditions ranging from COPD and hypertension to post-COVID recovery, asthma, anxiety, and stress management.

Reduce Asthma Symptoms

Asthma affects roughly 1 in 13 people in the U.S. and causes airway constriction, often triggered by allergens, exercise, or infections. Though incurable, asthma symptoms can be managed with medication and breathing exercises. Studies suggest that such exercises reduce hyperventilation and improve lung function and life quality in mild to moderate asthma.

Lower Blood Pressure

Hypertension increases risks for heart disease, stroke, and kidney failure. Slow, rhythmic breathing—taking fewer than 10 breaths per minute with extended exhales—relaxes the nervous system, boosts endorphins, lowers adrenaline, and reduces blood acidity, all contributing to lower blood pressure. Reviews of multiple studies show controlled breathing as an effective hypertension management tool, especially for pre-hypertensive individuals.

Decrease Anxiety and Stress

With anxiety disorders affecting over 30% of adults, breathing exercises can be powerful adjuncts to therapy. They improve mood, reduce heart and breathing rates, and sometimes outperform mindfulness techniques. Breathing exercises have been shown to lower cortisol—the stress hormone—and enhance attention and focus.

Alleviate Pain

Research indicates that slow, deep breathing reduces both acute and chronic pain. It stimulates the release of endogenous opioids that regulate pain and mood and promotes relaxation. Strengthening breathing muscles also improves posture, which can ease chronic low back pain. Additionally, breathing techniques have been associated with shorter labor duration in childbirth.

Manage COPD Symptoms

COPD encompasses progressive lung diseases limiting airflow. Pulmonary rehabilitation often includes breathing exercises such as diaphragmatic and pursed-lip breathing, which improve pulmonary function, exercise tolerance, respiratory muscle strength, and reduce shortness of breath.

Common Types of Breathing Exercises

There are several breathing techniques suited to different goals, whether to reduce anxiety or improve lung function.

Box Breathing

Used by the military to manage stress, box breathing involves inhaling, holding, exhaling, and holding again—each for four counts. This cyclical breathing calms the nervous system and enhances focus.

Deep Breathing (Diaphragmatic Breathing)

This method emphasizes slow, deep breaths expanding the belly rather than the chest. It improves relaxation and lung capacity and is beneficial for anxiety, asthma, and COPD.

4-7-8 Breathing

Developed to soothe the nervous system, this technique involves inhaling for 4 seconds, holding for 7, and exhaling for 8 seconds, promoting calmness and aiding sleep.

Pursed Lip Breathing

Especially helpful for lung diseases, this slows the breath by inhaling through the nose and exhaling through pursed lips, reducing breathlessness.

Resonance Breathing

Breathing at a slow rate of 4.5–7 breaths per minute helps reduce stress, lower blood pressure, and improve heart rate variability.

Alternate Nostril Breathing

A yoga practice involving breathing through one nostril at a time, this technique improves focus and may reduce blood pressure.

How and When to Practice Breathing Exercises

Although simple in concept, breathing exercises may take time to master, especially for individuals with lung conditions. It's best to practice when calm rather than during high stress to build proficiency.

Regular practice—such as 10 minutes twice daily—has been shown to reduce stress and improve lung function. Consult your healthcare provider for personalized advice.

When to Seek Medical Attention

Shortness of breath is common but can indicate serious health issues like pulmonary embolism, heart attack, or severe asthma. Contact your healthcare provider if you experience unexplained breathing difficulty, persistent cough, wheezing, or accompanying symptoms like chest pain, fainting, or blue lips.

Seek emergency care immediately if you have:

  • Lips or nails turning blue

  • Flaring nostrils with each breath

  • Breathing rate over 30 breaths per minute

  • Difficulty speaking or walking normally

  • Chest retractions during inhalation

Summary

Breathing exercises improve lung efficiency, reduce stress and anxiety, and support overall health. When practiced regularly and correctly, they can enhance respiratory function and help manage a variety of medical conditions.

Always seek prompt medical attention for severe or worsening breathing difficulties to address underlying causes and avoid complications.