On average, we breathe 12 to 20 times each minute. The number of times you breathe each minute is called your breathing rate.

Some health conditions can change your breathing and make you more breathless.

How to reduce breathlessness

Breathlessness can be uncomfortable and distressing. Here are some techniques you can use to make your breathing easier. 

These techniques can help you control your breathing and reduce the sensation of breathlessness. Adapt these techniques so they are comfortable for you. 

Abdominal (diaphragmatic) breathing

Abdominal breathing draws air into the base of your lungs, using the main muscle for breathing – the diaphragm. This is a large flat muscle at the base of your ribcage. 

This technique helps to reduce the sensation of breathlessness and helps get more air into your lungs. 

The technique

1. Wear comfortable clothes and lie or sit in a comfortable position. Relax your neck and shoulders and become aware of your breathing's speed, rhythm and depth.
2. Put one hand on top of your chest and one hand on your abdomen (tummy). Breathe in and out slowly.
3. When you breathe in, try to take in a bit more air than usual. You should feel your abdomen move out. Pause for a few moments, and then breathe out slowly.
4. As you breathe out, you should feel your abdomen move in. Try to breathe out a little longer than you breathed in.
5. Repeat the technique as many times as you need and make sure you feel your abdomen move in and out with each breath.

This technique can be used at any time and as you practice it will become more natural and help you feel less breathless.

Pursed-lip breathing 

This technique is a simple and safe way to get more air into your lungs. It keeps your airway open longer, so more air moves in and out. 

The technique 

1. Breathe in through your nose, slowly counting to three, or for as long as you can.
2. Purse your lips like you are about to whistle. Breathe out slowly, counting to four, or for as long as you can. It is important to breathe out for longer than you breathed in.
3. When you feel your lungs are empty, breathe in slowly through your nose again.
4. Repeat this as many times as you need.
5. Practise this technique four to five times a day, so it becomes easier when you are breathless.

This is a good technique to use whenever you are breathless, such as lifting, walking or climbing stairs.

Positions to help with breathlessness

When you feel breathless, find a position that helps you relax. Your nurse or physiotherapist can help you find the right one for you.

• Sitting, leaning forwards - Sit down and lean forwards, with your arms resting on your legs. Relax your arms and hands. 
• Sitting at a table - Sit down and lean forwards, with your arms resting on a table. You can put a pillow or cushion on the table, to rest your head on.
• Sitting upright - Sit up straight against the back of a chair. Rest your arms on your legs, or on the chair arms. Relax your arms and hands.  
• High side lying - Lie on your side, with two or three pillows under your head and shoulders, for support. Bend both legs, or just your top leg, depending on what is the most comfortable.  
• Standing, leaning forwards - Find something to lean on for support, such as a chair, wall, rail or window sill. You could also lean on a walking stick, a walking frame or a long umbrella. Lean forwards and rest your arms on the object.
• Standing, leaning backwards or sideways - Stand about 30 cms away from a wall, with your feet slightly apart. Lean backwards or sideways against the wall, and let your arms hang loosely. Rest your hands by your side, or rest them in your pockets, or on a belt or waistband.

Progressive muscle relaxation 

This technique tenses and relaxes the muscles in your body.

The technique

1. Find a comfortable position such as lying down or sitting in a supportive chair.
2. Clench your hands and hold for five seconds. Open out your hands and relax for eight seconds. Repeat twice.
3. Lift your hands up to your shoulders. Tense your arms, and hold for five seconds. Rest your hands by your side, and relax your arms for eight seconds. Repeat twice.
4. Bring your shoulders up towards your ears, hold for five seconds and then relax for eight seconds.
5. Push your shoulders backwards, holding for five seconds, then relaxing for eight seconds. Repeat twice.
6. Turn your head to the right, as far as you can and hold for five seconds. Turn your head to the centre and relax for eight seconds. Turn your head to the left holding for five seconds. Then turn your head back to the centre and relax for eight seconds. Push your chin into your chest, and hold for five seconds. Lift your head into your normal position, and let your neck muscles relax. Repeat twice.
7. Open your eyes wide and raise your eyebrows as far as possible, holding for five seconds, then relax for eight seconds. Then shut your eyes tight, and hold for five seconds. Open your eyes, and relax for eight seconds. Repeat twice.
8. Take a deep breath in and hold as long as you can. Breathe out and relax. Repeat twice, letting your breathing become calm and regular.
9. Straighten your legs and push your toes and feet down. Hold for five seconds, or as long as you can, then relax for eight seconds. Pull your toes up towards your knees. Hold for five seconds, then relax for eight seconds. Repeat twice.
10. Now let your whole body relax. Close your eyes and breathe steadily. Spend a few minutes in this relaxed state. Then open your eyes, and stretch your arms and legs.

Hand-held fans

Fans create cool drafts of air, and can help to reduce the sensation of breathlessness. The best type for relieving breathlessness are fans with three or more rotating blades.

Make sure to have a small, handheld fan in your bag, so you can use it at any time you feel breathless.

Using a hand-held fan

When you feel breathless, stop moving, and sit or lie down if you can.

Hold the fan about 15cms (6”) from your face, or whatever is comfortable for you. Aim the fan towards the middle of your face, so the air goes around your nose and top lip.

Your breathing should get easier in a few minutes, and you can use this method as often as you need.

More tips to help with breathlessness

• Open a window in your home or car to create a cool draft of air. You can also use a table fan or floor-standing fan.
• Put a cool flannel or compress on your face.
• Plan your daily activities in advance, and be realistic.
• Pace your activities, give yourself plenty of time, and avoid hurrying.