Breathing Exercise 呼吸练习
Breathing Exercises for COPD and Breathlessness 慢阻肺与呼吸困难的缩唇呼吸练习
Pursed lip breathing slows the breathing rate and keeps airways open longer, relieving shortness of breath from COPD, asthma, or anxiety-driven overbreathing.
缩唇呼吸可减缓呼吸频率并使气道保持更长时间开放，缓解因慢阻肺、哮喘或焦虑性过度呼吸引起的呼吸短促。
Strong Evidence — Randomised controlled trials 强力证据 — 随机对照试验
How to Practice
- Sit upright in a chair or stand with your shoulders relaxed.
- Inhale slowly through your nose for 4 counts, keeping your mouth closed.
- Pucker your lips as if you are about to whistle or blow out a candle.
- Exhale gently and slowly through your pursed lips for 8 counts — twice as long as the inhale.
- Repeat 4–6 times. Use this technique whenever you feel short of breath.
如何练习
- 在椅子上坐直，或放松肩膀站立。
- 用鼻子缓慢吸气4秒，保持嘴巴关闭。
- 将嘴唇撅起，就像要吹口哨或吹灭蜡烛一样。
- 通过撅起的嘴唇轻柔缓慢呼气8秒——是吸气时间的两倍。
- 重复4至6次。每当感到呼吸短促时使用此技巧。
Key Benefits
核心益处
- Relieves acute shortness of breath and dyspnea in COPD patients
- Prevents small airway collapse and improves oxygen saturation
- Reduces respiratory rate and promotes calmer, slower breathing
- Can be used immediately during breathlessness episodes
- 缓解慢阻肺患者的急性呼吸短促和呼吸困难
- 防止小气道塌陷并改善血氧饱和度
- 降低呼吸频率，促进更平静、更缓慢的呼吸
- 可在呼吸困难发作时立即使用
Frequently Asked Questions
常见问题
Who should use pursed lip breathing? 谁应该使用缩唇呼吸？
It is most beneficial for people with COPD, emphysema, or asthma, but anyone experiencing anxiety-related shortness of breath can benefit.
缩唇呼吸对慢阻肺、肺气肿或哮喘患者最为有益，但任何因焦虑引起呼吸短促的人都可以从中受益。
How often should I practice pursed lip breathing? 我应该多久练习一次缩唇呼吸？
Practice 4–5 times per day in quiet conditions so you can use it reliably during episodes of breathlessness.
在安静的环境下每天练习4至5次，以便在呼吸困难发作时能够可靠地运用此技巧。
Why does exhaling twice as long help? 为什么呼气时间是吸气时间两倍会有帮助？
The extended exhale creates slight back pressure that keeps small airways open, allowing trapped air to escape from the lungs more effectively.
延长的呼气产生轻微的反向压力，使小气道保持开放，让滞留在肺部的气体更有效地排出。