Effective Breath Retraining for Chronic Respiratory Conditions

Jackie Craig
Sep 7
5 min read

Updated: Sep 24

Breathing is something we often take for granted. For many people with chronic respiratory conditions, however, each breath can be a challenge. Conditions like asthma, chronic obstructive pulmonary disease (COPD), and interstitial lung disease can make breathing feel like a constant uphill battle. Fortunately, effective breath retraining can help improve lung function and enhance overall quality of life.

In this post, we will explore what breath retraining is, how it works, and practical techniques you can use to improve your breathing.

Understanding Breath Retraining

Breath retraining is a therapeutic approach that focuses on teaching individuals how to breathe more effectively. It involves changing the way you breathe to improve oxygen intake and reduce breathlessness.

Many people with chronic respiratory conditions develop poor breathing habits. These habits can lead to shallow breathing, increased anxiety, and a feeling of being out of breath. Breath retraining aims to correct these habits and promote more efficient breathing patterns.

Why Breath Retraining Matters

Breath retraining is important for several reasons:

Improved Oxygenation: Proper breathing techniques can enhance oxygen delivery to the body, which is crucial for overall health.
Reduced Anxiety: Many individuals with respiratory conditions experience anxiety related to breathing difficulties. Learning to breathe correctly can help alleviate this anxiety.
Enhanced Quality of Life: By improving breathing efficiency, individuals can engage more fully in daily activities, leading to a better quality of life.

Techniques for Effective Breath Retraining

There are several techniques that can be used for breath retraining. Here are some of the most effective methods:

Diaphragmatic Breathing

Diaphragmatic breathing, also known as abdominal or belly breathing, is a technique that encourages deeper breaths. This method engages the diaphragm, allowing for more efficient air exchange.

How to Practice Diaphragmatic Breathing:

Find a Comfortable Position: Sit or lie down in a comfortable position.
Place Your Hands: Put one hand on your chest and the other on your abdomen.
Inhale Deeply: Breathe in slowly through your nose, allowing your abdomen to rise while keeping your chest still.
Exhale Slowly: Breathe out through your mouth, feeling your abdomen fall.
Repeat: Continue this process for several minutes, focusing on the rise and fall of your abdomen.

Pursed-Lip Breathing

Pursed-lip breathing is another effective technique that helps control your breathing rate and improves oxygenation.

How to Practice Pursed-Lip Breathing:

Inhale: Breathe in slowly through your nose for two counts.
Purse Your Lips: Pucker your lips as if you are going to whistle.
Exhale: Breathe out slowly through your pursed lips for four counts.
Repeat: Continue this pattern for several minutes.

Rectangular Breathing

Rectangular breathing is a technique used to re-regulate your breathing when breathless.

How to Practice Rectangular Breathing:

Inhale: Breathe in through your nose for a count of four.
Hold: Hold your breath for a count of four.
Exhale: Breathe out through your mouth for a count of four.
Hold Again: Hold your breath for another count of four.
Repeat: Continue this cycle for several minutes.

Incorporating Breath Retraining into Daily Life

To make breath retraining effective, it is essential to incorporate these techniques into your daily routine. Here are some tips to help you do just that:

Set Aside Time for Practice

Dedicate a few minutes each day to practice your breathing techniques. This could be in the morning, during a break at work, or before bed. Consistency is key to seeing improvement.

Use Reminders

Set reminders on your phone or place sticky notes in visible areas to remind you to practice your breathing techniques throughout the day.

Combine with Other Activities

You can practice breath retraining while doing other activities, such as walking, stretching, or even during meditation. This can help reinforce the techniques and make them feel more natural.

Monitor Your Progress

Keep a journal to track your progress. Note how you feel before and after practicing your breathing techniques. This can help you stay motivated and see the benefits over time.

The Role of Professional Guidance

While self-directed breath retraining can be beneficial, working with a breathwork practitioner, such as us here at Breathe Yourself Better, can provide additional support. We can offer personalized guidance and help you develop a tailored plan.

Benefits of Professional Guidance

Personalized Techniques: A professional can assess your specific needs and recommend techniques that work best for you.
Motivation and Accountability: Regular sessions with a professional can keep you motivated and accountable for your practice.
Monitoring Progress: A professional can help track your progress and make adjustments to your plan as needed.

Real-Life Success Stories

Hearing from others who have successfully implemented breath retraining can be inspiring. Here are a couple of testimonial success stories:

Story 1: Andy's Journey with Long Covid

Andy has struggled with Long Covid since 2021, specifically with breathing difficulties.

Having learnt and practiced the breathing techniques taught by Breathe Yourself Better he has greatly improved his capacity to carry out everyday tasks such as lifting and carrying a chair or a kettle without getting breathless.

Story 2: Paul's Experience with COPD and Asthma

"I struggle a lot with a tight chest and inflamed lungs as well as irritant-induced laryngeal obstruction. With Jackie's help I have learnt how to control my breathing and to improve my lung capacity through many breathing exercises which has helped to extend my breath.

The vocal exercises have also helped to open up my throat when pollution levels are high and I can really struggle with irritation in my throat, which makes it close up and tighten.

I had some help from the Ear, Nose and Throat department at the hospital, but this was very brief and didn't go far enough to help me control my symptoms as much as Jackie has. I would really recommend her due to her being fun, helpful, dedicated and very knowledgeable when it comes to helping people with a long-term breathing issue."

The Importance of Patience and Persistence

Breath retraining is not a quick fix. It requires patience and persistence. You may not see immediate results, but with consistent practice, improvements will come.

Tips for Staying Motivated

Set Realistic Goals: Start with small, achievable goals and gradually increase your practice time.
Celebrate Progress: Acknowledge your improvements, no matter how small. This can help keep you motivated.
Stay Connected: Join support groups or online communities where you can share your experiences and learn from others.

Final Thoughts on Breath Retraining

Breath retraining can be a powerful tool for individuals with chronic respiratory conditions. By learning effective breathing techniques, you can improve your lung function, reduce anxiety, and enhance your overall quality of life.

Remember, the journey to better breathing is a personal one. Take your time, be patient with yourself, and seek support when needed. With dedication and practice, you can take control of your breathing and enjoy a more fulfilling life.