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In the event of acute occurrence of unusual symptoms, such as severe shortness of breath, chest pain, dizziness, or confusion, please get help, for example by calling the emergency number 144 (Switzerland).

These exercises can help in case of Shortness of breath

Attention note

In the event of acute occurrence of unusual symptoms, such as severe shortness of breath, chest pain, dizziness, or confusion, please get help, for example by calling the emergency number 144 (Switzerland).

Active breathing cycle

Shortness of breath, dry cough, irritable cough

The active breathing cycle helps with dry cough and irritable cough. This exercise is also used for breath awareness and breath training. The active breathing cycle improves your lung ventilation and gently loosens the produced secretion so that you can cough it up. In addition, this exercise can reduce energy-sapping coughing attacks.

Repeat the three-step active breathing cycle several times a day for about 10 minutes. Suitable positions for this exercise are sitting and the side or prone position. The supine position is not suitable, as the lower lung areas are poorly ventilated in this position.

The active breathing cycle takes place in three phases:

  • Phase 1: breathing control, perceive breathing
  • Phase 2: deep breathing
  • Phase 3: Huffing (or forced expiratory technique)

Please read the detailed information about the active breathing cycle (in German, EN version follows shortly).

You can find more information in a video that shows the active breathing cycle and in a video explaining "huffing" (in Dutch).

In a short video, the physio team of the Bürgerspital Solothurn shows and explains the breathing exercise for breath awareness and breath deepening. For more languages (incl. Spanish, Turkish, Serbian, Arabic, etc. click on "Atemtherapie (inkl. bei Covid-19)" and then scroll down until  "Teil 3: Aktiver Zyklus Atemtechnik (ACBT)").

Body positions to ease breathing

Air hunger, fast breathing, exhaustion

Body positions that facilitate breathing help when you breathe faster than usual or if you feel hungry for air, but also if you find it difficult to breathe in deeply or if you feel exhausted.

In all postures that make breathing easier, leaning on the arms calms and lightens the breath. This happens for two reasons: first, the support reduces the weight of the shoulder girdle and, second, the auxiliary respiratory muscles can better help with inhalation.

The simultaneous implementation of the pursed lip breathing technique also supports the calming of the breath.

The following applies to all body positions that facilitate breathing: inhale slowly and deeply through your nose and slowly exhale using the pursed lips. Remain in the posture that relieves breathing until your breathing calms down.

The exercises can be done while sitting or standing. 

Sitting: 

  • Coach seat 
  • Sitting at the table 

Standing:  

  • Goalkeeper position 
  • Support against the wall 
  • Support on a railing or piece of furniture 

 

In the PDF you will find illustrated instructions for the individual exercices. (in German, the EN translation follows shortly)

In a short video, the physiotherapy team at the Solothurn Citizens Hospital shows and explains the various exercises to make breathing easier (page in German, videos in various languages). 

Breathing training

Shortness of breath, inner restlessness, stress

Targeted breathing exercises can help with inner restlessness or in stressful situations. They ensure better ventilation of the lungs and give you inner peace and well-being.

For breathing training, choose a well-ventilated room or, even better, go outside. Whenever possible, inhale slowly through your nose and let the breath flow out through your nose in a relaxed and automatic manner (or via pursed lip breathing).

Please do not practice on a full stomach.

Initially, perform the exercises at rest for two weeks at least once a day. After this first training phase, you can integrate the breathing exercises into everyday life and use them at any time in stressful situations.

The 3 breathing exercises at a glance:

  • The three-stage breathing - creates a reservoir of fresh life energy in the body.
  • Opening the chest - gives you rest and relaxation.
  • The change of breath - is good for the lungs and circulation, and is also suitable for inflammation of the airways, coughing, accumulation of mucus and oppression in the chest area.

Here you can find a PDF with instructions and illustrations for the breathing training.

Pursed Lip Breathing

Shortness of breath, air hunger, fast breathing

Pursed lip breathing helps when it is difficult to breathe in deeply, as well as in case of shortness of breath, air hunger, or when breathing is faster than usual.

Pursed lip breathing brings relief in many ways: it calms the breathing and keeps the bronchi open longer, which improves exhalation. Breathing becomes slower, calm, and relaxed and deeply breathing in becomes easier. Air hunger is satisfied, and anxiety can be brought under control.

Performed regularly, the pursed lip breathing technique can have a preventive effect and reduce shortness of breath episodes.

 

This is how it works:

  • Breathe in calmly, if possible, through your nose.
  • Pucker up your lips as if you were carefully blowing out a candle.
  • Let the air flow out evenly through the small gap between the loosely stacked lips. Make sure you breathe out at least two times longer than you breathe in.
  • Do not force your lungs to empty completely.
  • Repeat the technique as often as it feels good for you.

Here you will find a PDF on pursed lip breathing with instructions and illustrations. 

Here are some videos about pursed lip breathing :  

Slow diaphragmatic breathing

Restlessness, palpitations, anxiety, panic, fast breathing

In case of restlessness, palpitations, anxiety or panic, slow diaphragmatic breathing calms the nervous system by activating the parasympathetic nervous system. This nerve of the autonomic nervous system is responsible for calmness and serenity.

In addition, diaphragmatic breathing supports the heart in its activity and relieves it by slowing down the pulse.

In a state of excitement and stress, we usually breath too much. Doing so, we lose too much of the important gas carbon dioxide. All the muscles tense up and we get stressed and breathless. If we practice moving the diaphragm slowly and evenly, we get an optimal oxygen supply.

Please read the PDF with detailed information and excercices for the diaphragmatic breathing. 

Exercise to unclog the nose

Shortness of breath, mouth breathing

Do not do the exercise if you have an infectious disease (e.g., flu, fever, cold)! Please consult your doctor if there are any other side effects.

Nasal breathing is the only correct way of breathing according to Dr. Buteyko's theory. By breathing through the nose, the air is humidified and warmed. This decongests and protects the lung tissue. The nose cleans and disinfects the air, and the airflow reaches more parts of the lungs.

To breathe through your nose, the nose should be free - that's why this exercise is helpful.

Always breathe through your nose during this exercise! Repeat each step six times. 

  1. Slowly move your head backward and forward.
  2. Inhale while moving backward, exhale while moving forward. 
  3. After a normal breath: pinch your nose, swing your head back and forward 3 times. Then breathe in and out slowly through your nose.
  4. After a normal breath: pinch your nose and blow gently into it, but do not let the air escape. Then breathe in and out slowly through your nose.

Please read the detailed information and exercise instructions. (To come shortly)

Here you can find two videos explaining the Buteyko Breathing Method: video 1 (by Buteyko Clinic International)  and video 2 (by Dr. Mandell).  

Breath training according to Wim Hof

The Wim Hof breathing training helps with lack of energy and shortness of breath. It strengthens the immune system and helps to deal more efficiently with the inhaled oxygen.

In addition, the alternation between activation and relaxation stimulates the entire nervous system - especially and sustainably the parasympathetic nervous system, that part of the vegetative nervous system that is responsible for rest and digestion. This in turn has a positive impact on our emotional state while supporting our immune system in maintaining or regaining a healthy balance.

As the name suggests, breathing training according to Wim Hof is training and therefore only shows an effect if it is used regularly.

Please read Wim Hof's detailed exercise instructions and tips on breathing training in our Guidebook.

Youtube breathing sessions led by Wim Hof: