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हिंदी

Breathing exercises

Breathlessness brings panic, and panic speeds the breathing further — these break that loop.

How to workThese do not replace your inhaler or other medicines. In an asthma attack, use the reliever first — breathing exercises are daily practice, not treatment for an attack.
See a doctor, not a stretch
Belly breathing
पेट से साँस
  1. Lie down or sit supported, one hand on the chest, one on the belly.
  2. Breathe in slowly through the nose — the belly hand rises, the chest hand barely moves.
  3. Breathe out slowly through the mouth, the belly falling.
  4. Take twice as long to breathe out as in.
Where you should feel it: The belly rising and falling; the shoulders still.
5–10 minutes, twice a day
Pursed-lip breathing
सिकुड़े होंठों से साँस
  1. Breathe in through the nose for a count of two.
  2. Purse the lips as if about to blow out a candle.
  3. Breathe out slowly over a count of four.
  4. Use this whenever you get breathless — it stops air trapping in the lungs.
Where you should feel it: The breathing slowing and coming back under control.
Whenever you are short of breath
Paced walking and stairs
गिनती के साथ चलना और सीढ़ी
  1. Walking, tie the breath to your steps — in for two, out for four.
  2. On stairs: breathe in standing still, then climb two steps as you breathe out.
  3. Stop if you need to, but keep the counted breathing going.
  4. Build distance over time, not speed.
Where you should feel it: Staying in control even while breathless.
Daily, building gradually
Huffing to clear phlegm
बलगम निकालने की हुफ़
  1. Sit comfortably and take three or four belly breaths.
  2. Take one deep breath in.
  3. With the mouth open, push the air out with a fast 'haa' — a huff, not a cough.
  4. Two or three huffs, then one cough. Rest in between.
Where you should feel it: Phlegm moving upwards where you can clear it.
Twice a day, as needed

Alongside

If you smoke, stopping does more than everything on this page put together. That is the most important sentence here.

What this is for

AsthmaAsthma ManagementCOPD SupportBreathless on stairsPhlegm & mucus

See also

Knee exercisesNeck exercisesShoulder exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercises