Breathing Techniques for Shortness of Breath

Breathe in gently through your nose for a count of about two. Then purse your lips as if blowing out a candle and breathe out slowly for about twice as long. The slower exhale helps empty the lungs more fully and slows your breathing rate. Use it during activities such as climbing stairs or carrying items, and when you feel breathless. With practice, it can become an automatic response. Practice several times a day while you feel calm so the technique becomes familiar, then use it during everyday tasks. Over time, many people find they panic less when breathlessness starts. A respiratory therapist can check that you are doing it correctly.

Sitting upright and leaning slightly forward with forearms resting on your knees or a table can make breathing easier. Standing and leaning against a wall or countertop also helps. In bed, extra pillows or a wedge can keep your chest raised. A small handheld fan blowing gently on your face can reduce the sensation of breathlessness. Keep a fan and a comfortable chair in the rooms where you spend the most time. Keep frequently used items within easy reach to avoid bending and stretching. An open window helps some people feel more comfortable. Choose positions that feel natural to you and change them as needed.

Break tasks into smaller steps with rests in between. Sit while showering, dressing or preparing food. Plan demanding activities for times you have the most energy. When anxiety rises, try slow breathing with a longer exhale while focusing on something calm. Some people use recorded relaxation guides. A respiratory therapist, physiotherapist or palliative team can teach additional techniques and review medication options for breathlessness. Build rest breaks into your day before you feel exhausted. Keep a list of calming techniques that work for you and share it with family. Some people use guided breathing apps to practice. Talk with your team if anxiety or breathlessness is getting worse.

1. 1

   Practice pursed-lip breathing for a few minutes twice a day while calm.

2. 2

   Place a handheld fan and supportive chair in rooms you use most.

3. 3

   Break household tasks such as cooking and cleaning into smaller steps with planned rests.

4. 4

   Ask your team for a referral to a respiratory therapist or physiotherapist.