Breathing Routine to Relieve Chest Tightness

(For Emphysema, Air Trapping, Mucus Plugging, or Chronic Lung Conditions)

What This Routine Does

• Reduces the “tight band” feeling around the chest and upper abdomen
• Releases trapped air (hyperinflation)
• Helps the diaphragm work better
• Relaxes tight rib muscles
• Improves breathing comfort

Total time: 5–7 minutes
Frequency: As needed (safe to repeat multiple times daily)

Step 1 — Lean Forward to Reset Breathing (30 seconds)

1. Sit on a chair.
2. Lean slightly forward with elbows resting on knees.
3. Let your belly relax.
4. Drop your shoulders.

This position reduces strain on the lungs and chest wall.

Step 2 — Gentle Inhale (“Smell the Roses”)

1. Inhale slowly through your nose.
2. Fill your lungs only about 60% (not a full breath).
3. Count 1–2 seconds only.

This prevents over-expansion of tight chest muscles.
Repeat 3–4 breaths.

Step 3 — Pursed-Lip Breathing (Most Important)

1. Purse your lips like you’re blowing out a candle.
2. Exhale gently and slowly for twice as long as your inhale.
   • Example: 2 seconds in → 4 seconds out
3. Do not force the air out; let it flow.

Repeat 6–8 breaths.
This releases trapped air and reduces the tight “band” sensation.

Step 4 — Lower Rib Cage Relaxation

1. Place your hands on the lower rib cage (below your breasts).
2. Inhale gently through the nose.
3. Exhale through pursed lips, feeling your rib cage relax inward.

Repeat 5 times.
This relaxes the rib muscles that create the squeezing feeling.

Step 5 — Side-Rib Expansion

1. Put one hand on each side of your rib cage.
2. Inhale gently and focus on expanding your ribs outward.
3. Exhale slowly with pursed lips.

Repeat 4 times.
This helps open tight intercostal muscles.

Step 6 — Small Diaphragm Breaths

1. Place one hand on your upper belly.
2. Inhale gently and let your belly rise slightly.
3. Exhale slowly with pursed lips.

Repeat 6 breaths.
This re-engages the diaphragm after air trapping.

Step 7 — Long Exhale Reset

1. Inhale gently for 2 seconds.
2. Purse your lips and exhale for 6 seconds.
3. Imagine your lungs deflating comfortably.

Repeat 3 times.
This removes leftover trapped air and fully relaxes the chest.

When to Use This Routine

• When you feel the tight band around your chest
• After walking or exertion
• Before bed
• Upon waking
• Anytime shortness of breath or air trapping appears

Stop and Seek Help If You Experience:

• Sudden severe chest pain
• Sudden worsening breathlessness
• Dizziness or fainting
• Blue lips or fingernails

These are rare but important to recognize.