What it does
Originally used in pulmonary and respiratory care (such as for COPD), this technique slows the exhale by breathing out through pursed lips, which creates slight resistance and can help keep airways open longer and breathing more controlled.
How to practice
- 1Inhale slowly through the nose for a count of about 2.
- 2Purse the lips as though about to whistle or gently blow out a candle.
- 3Exhale slowly and steadily through the pursed lips for a count of about 4 — roughly twice as long as the inhale.
- 4Repeat for 5-10 rounds, keeping the exhale consistently longer and unhurried.
When it helps
Anxiety accompanied by a sensation of breathlessness or chest tightness, moments needing a slower, more controlled breath without a complex pattern to track.
Benefits
The physical resistance from pursed lips can make the exhale easier to control and extend; often already familiar to people with respiratory conditions, making it approachable; can reduce the feeling of not getting enough air during anxious breathing.
A note on safety
People with diagnosed respiratory conditions should follow guidance from their own doctor or respiratory therapist on how to use this technique, since it's often taught as part of a broader treatment plan rather than a standalone anxiety tool.