You do not need a gym or special equipment to give your breathing a little daily attention. These five gentle exercises take about ten minutes, can be done sitting in a chair, and are commonly recommended to help people feel calmer and breathe more comfortably.
Before You Start
- Sit in a sturdy chair with your feet flat on the floor and your shoulders relaxed.
- Breathe gently. Never force or strain.
- If you feel dizzy or lightheaded, stop and breathe normally.
- If you have a heart or lung condition, ask your doctor which exercises are right for you.
1. Pursed-Lip Breathing
This is one of the most widely taught breathing techniques. It slows your breathing down and can help you feel less winded during everyday activities, like climbing stairs.
- Relax your neck and shoulders.
- Breathe in slowly through your nose for a count of 2.
- Pucker your lips as if you were about to blow out a candle.
- Breathe out slowly and gently through your lips for a count of 4.
Repeat for 1 to 2 minutes. Many people use it while walking up stairs: breathe in on one step, then breathe out slowly over the next two.
2. Belly Breathing
Also called diaphragmatic breathing, this helps you use the large breathing muscle under your lungs instead of your neck and shoulders.
- Place one hand on your chest and the other on your belly.
- Breathe in slowly through your nose, letting your belly rise under your hand. Your chest should stay fairly still.
- Breathe out slowly through pursed lips, letting your belly fall.
Repeat 5 to 10 times. It may feel strange at first. That is normal.
3. Slow Count Breathing
A simple way to calm the body, especially before bed.
- Breathe in through your nose for a count of 4.
- Pause gently for a count of 2.
- Breathe out through your mouth for a count of 6.
Repeat for 2 minutes. If the counts feel too long, shorten them. Comfort matters more than the numbers.
4. Seated Side Stretch
Gentle movement can help your chest and ribs feel less tight.
- Sit tall and raise your right arm overhead, or as high as is comfortable.
- Lean gently to the left while breathing in slowly, feeling a stretch along your right side.
- Breathe out as you return to center and lower your arm.
- Repeat on the other side.
Do 3 to 5 stretches on each side.
5. Humming Breath
Humming on the out-breath naturally slows your breathing, and many people find the gentle vibration soothing.
- Breathe in comfortably through your nose.
- With your lips closed, breathe out slowly while making a soft, steady “hmmm” sound.
- Let the hum last as long as feels natural.
Repeat 5 times.
Make It A Habit
Consistency matters more than intensity. Try picking one regular moment, like after your morning coffee or before you turn off the light, and do two or three of these exercises. Many people pair this with a short daily walk.
When To Talk To Your Doctor
Everyday tips are not a substitute for medical care. Contact your doctor promptly if you notice:
- Shortness of breath that is new, getting worse, or happens at rest
- Dizziness or chest discomfort during these exercises
- Wheezing or a cough that does not go away
Call 911 right away for chest pain, severe trouble breathing, or bluish lips or fingertips.
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This article is for general informational purposes only and is not medical advice. Always talk to your doctor or another qualified healthcare provider about your symptoms and before starting any new supplement, exercise or routine. Some pages on this site contain affiliate links; see our Affiliate Disclosure.