Introduction

Pursed lip breathing is a simple breathing exercise with many benefits. Studies show that pursed lip breathing can lead to improved breathing efficiency, reduced shortness of breath, and improved relaxation (Nguyen et al, 2025). This article will explain what pursed lip breathing is, provide instructions on how to try pursed lip breathing, highlight who pursed lip breathing may benefit, and further discuss these potential benefits.

What is pursedlip breathing?

Pursed lip breathing is an exercise that helps you to control and slow your breathing. It is a simple technique that involves taking a deep breath in through your nose and a long slow breath out through your mouth with your lips pursed or puckered. When performed correctly, the exhale is longer than the inhale, which helps to remove carbon dioxide from your lungs.

How do I try pursed-lip breathing?

Pursed lip breathing is a simple exercise that anybody can do. You do not need to be shown how to try pursed lip breathing by a professional, just follow these 4 simple steps:

Step 1: RELAX

Relax your neck and shoulder muscles (you can do this by finding a neutral relaxed position and focusing on untensing the muscles around your neck and shoulders)

Step 2: INHALE

Take a deep breath through your nose. Try to keep your mouth closed and consider counting for two to ensure your breath is long enough.

Step 3: EXHALE THROUGH PURSED LIPS

With your lips pursed (like you are trying to gently blow out a candle), exhale slowly through your mouth. Consider counting to ensure your exhalation is elongated.

Step 4: REPEAT

Repeat steps 1-3 for as long as you like or until you feel that you have achieved your goal (whether that be relaxation or to help alleviate shortness of breath).

Who might benefit from pursedlip breathing?

Anybody can benefit from the relaxation benefits of pursed lip breathing. Pursed lip breathing encourages slow and controlled deep breathing, which can promote feelings of calmness and reduce anxiety (Gholamrezaei et al, 2021). If you are feeling anxious, tense, or stressed, focusing on pursed lip breathing may help to promote relaxation.

Aside from relaxation purposes, pursed lip breathing can be especially beneficial for people who have illnesses which affect the way they breathe. This includes illnesses such as:

• Asthma
• Chronic obstructive pulmonary disease (COPD)

These illnesses are associated with symptoms such as shortness of breath and feeling like breathing feels laborious and inefficient.

How does pursed lip breathing improve breathing efficiency?

Pursed lip breathing improves breathing efficiency through two main pathways:

Creating back-pressure in the airways

After the end of an exhalation, there is a slight pressure that remains in the lungs. More specifically, this pressure is a small amount of air left in the small air sacs (alveoli) in the lungs. This pressure helps keep these air sacs open and stops them from collapsing. It also improves oxygen exchange as open air sacs are better at passing oxygen into the blood. When you exhale through pursed lips there is a slight resistance to your breath out - generating this pressure. The technical term for this pressure is positive-end-expiratory pressure (PEEP) and it improves breathing efficiency as re-inflating collapsed air sacs takes effort.

Slowing down the respiratory rate

Due to its controlled and mindful nature, pursed lip breathing encourages a slower respiratory rate. A slower respiratory rate increases breathing efficiency by allowing more time for gas exchange in the lungs. 

How does pursed lip breathing benefit people with shortness of breath?

Pursed lip breathing benefits people with shortness of breath through:

Keeping the airways open for longer

People with COPD or asthma can particularly struggle with effective exhalation. COPD is associated with lung tissue damage and inflammation of the airway, leading to narrowed airways (Lareau et al, 2019). Due to this lung damage and associated narrowed airways, people with COPD can struggle to effectively empty their lungs, leading to air becoming trapped in the lungs and a buildup of carbon dioxide. Similarly, people with asthma can suffer from narrowing of the airways, due to inflammation of the airways. Shortness of breath or laborious breathing can be common for people with narrowed airways (Bozkurt & Mann, 2003). Pursed lip breathing can help because the technique can help to keep airways open for longer. Keeping the airways open for longer can result in improved gas exchange by ensuring that more oxygen enters the lungs and more carbon dioxide leaves. This can therefore reduce the feelings of shortness of breath.

How does pursed lip breathing help promote relaxation?

Pursed lip breathing promotes relation through three main pathways:

Activation of the parasympathetic nervous system

The slow and controlled breathing associated with pursed lip breathing activates the parasympathetic nervous system. The parasympathetic nervous system is a part of the nervous system that promotes ‘rest and digest’ symptoms - it is the opposite part of the nervous system that promotes ‘flight or fight’ functions. The parasympathetic nervous system slows the heart rate, reduces blood pressure, and counters the stress response - all of which can lead to feelings of reduced anxiety and increased relaxation (Lehrer & Gevirtz).

Slowing down the respiratory rate

As pursed lip breathing slows down your breathing, it reduces any forms of hyperventilation or breathlessness which can be associated with anxiety or panic.

Giving you a sense of control

Feeling panicked or anxious can lead to feelings of lack of control. Having control over your breathing by using a technique such as pursed lip breathing can promote feelings of calmness and help you to relax.

When is the best time to do pursed lip breathing?

You can engage in pursed-lip breathing whenever you like. It is a good idea to practise for around 5-10 minutes each day. Practising pursed lip breathing on a daily basis will help to make the technique feel more natural, which may help if you need to use the technique to help if you are experiencing shortness of breath or breathing feels laborious. 

Summary

Pursed lip breathing is a simple yet effective breathing technique that can be used to promote relaxation, improve breathing efficiency, and reduce shortness of breath. It is easy to do and accessible to anyone and may have a big positive impact, particularly for those who struggle with shortness of breath.