Lip brake

The lip brake can help with acute respiratory distress. The aim of the lip brake is to prolong exhalation. This keeps the airways open for longer, allowing the lungs to empty better. The prolonged exhalation reduces the pressure in the airways and breathing feels easier. In addition, the lip brake can reduce stress and anxiety that increase breathlessness, as it forces you to breathe consciously and evenly.

‍

1. breathe in deeply through your nose
2. tip your lips gently, but leave your mouth ajar
3. exhale slowly, controlled and evenly against your lips. Make a soft ‘phhh’ sound as you do so. The exhalation should take about twice as long as the inhalation.4 Repeat the process until your breathing calms down.

‍

Do not press the air against your lips with force. The aim is to exhale evenly.

‍

The lip brake is easy to learn, can be used anywhere and requires no aids. It is an important tool for dealing with breathlessness proactively and quickly.

Practised regularly, it can also help to improve lung function.

‍

‍

Abdominal breathing

Abdominal breathing, also known as diaphragmatic breathing, is a breathing technique in which the diaphragm is actively used to direct air into the lower parts of the lungs. The diaphragm is the main breathing muscle and is largely responsible for breathing {$LINK$}.

The aim of abdominal breathing is to deepen breathing. To do this, all breathing muscles are activated when inhaling in order to fill the entire lung cavity with air as much as possible. Abdominal breathing helps to slow down the breathing rate by promoting calmer and slower breathing. Along the way, it can provide relief from breathlessness.

In addition, abdominal breathing activates the parasympathetic nervous system. The parasympathetic nervous system is part of the autonomic nervous system and the antagonist of the sympathetic nervous system. While the sympathetic nervous system puts the body on alert in times of stress, the parasympathetic nervous system stimulates bodily functions that serve regeneration in particular. Energy reserves are built up and inner balance (homeostasis) is restored under its influence. The parasympathetic nervous system also helps to reduce stress.

‍

1. Adopt a calm and relaxed posture: Sit or lie down comfortably. If you are sitting, make sure that your back is straight and your shoulders are relaxed. Avoid a slouched posture.
2. Place your hands on your stomach: Place one hand on the upper part of your abdomen, just below the rib cage, and the other hand on your chest. This helps to feel and control the movement of the abdomen.
3. Breathe in slowly through your nose: Breathe in deeply and calmly through your nose. Try to draw the air deep into your belly so that you feel your belly rise. Make sure that your chest doesn't move much, as the aim is to breathe into your belly.
4. Slow exhalation: Now exhale slowly through your mouth as if you were blowing through a straw. Make sure that your belly gently pulls back inwards as you exhale. The exhalation should take longer than the inhalation.
5. Repeat: Repeat the process until the breathing calms down. Concentrate on breathing deeply and evenly without holding your breath.

‍

Abdominal or diaphragmatic breathing helps to moderate breathlessness. If you feel that you are not getting enough air, abdominal breathing can help to improve airflow and calm your breathing.

Abdominal breathing can also be used as a relaxation exercise to reduce stress and promote general physical and mental calm.

Abdominal breathing is also a valuable method of strengthening the respiratory muscles. If abdominal breathing or diaphragmatic breathing is practised regularly, it can strengthen the muscles of the diaphragm and the abdominal muscles. This not only contributes to better breathing control, but also forms a coping strategy should breathlessness occur again in the future.

‍

‍

Practising breathing exercises

The lip curl and abdominal breathing are simple but effective techniques that can be helpful in many everyday situations. They not only help to relieve breathlessness, but also support the general health of the airway. Abdominal breathing can also be used as a relaxation exercise.

It is important to be patient when learning these breathing exercises. With abdominal breathing in particular, it can be difficult to feel the abdominal movement at first. However, regular practice can help to improve control. A quiet, stress-free place is ideal for concentrating on abdominal breathing and feeling the effect.