AARP Hearing Center
How to Manage COPD
Breathing exercises, therapy and lifestyle changes to help you live more comfortably with the chronic lung condition
James Yates
I’ve been diagnosed with COPD. What can I do to improve my breathing?
Breathing is something most of us take for granted, until it becomes uncomfortable to do. For folks living with COPD, every inhalation may feel like an effort. But try not to be disheartened. I’ve seen firsthand how understanding this illness and working with a care team can help you breathe easier, live better and regain control of your life.
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Let’s begin by going over the basics. COPD, or chronic obstructive pulmonary disease, is a lung condition that makes it harder to breathe out fully. COPD occurs when your airways (bronchi) and tiny air sacs (alveoli) become inflamed, damaged or stuck open. It might help to think of your lungs as a partially stretched-out balloon. Air can go in, but it’s harder to push it fully back out. This “air trapping” leads to shortness of breath and a feeling of not getting enough air.
You’re not alone with this condition. A large study of adults 50 years and older found that as of 2020, almost 10 percent were dealing with COPD.
What can you do to improve your breathing?
I recommend a daily practice of simple but powerful breathing exercises. Try pursed-lip breathing, which involves relaxing your shoulders and neck, then inhaling through your nose for 2 seconds (or as comfortable), then exhaling slowly through your pursed lips, as if you’re blowing out a candle, for 4 seconds, or roughly twice your inhale time.
Another effective exercise involves belly breathing. Lie on your back with knees bent, and put one hand on your chest and the other on your tummy. Inhale deeply through your nose over 3 counts. Your belly should rise more than your chest. Next, exhale slowly over 6 counts using your abdominal muscles and with your lips slightly pursed. Try to gradually work up to doing this exercise for 5 to 10 minutes, 3 to 4 times a day.
A pulmonary rehab outpatient program, usually offered in a hospital or clinic, can be extremely effective. It combines supervised aerobic and strength training, education on breathing management, nutritional guidance and social support. You might also want to check out smartphone apps based on pulmonary rehab programs such as myCOPD, Kaia Breathe COPD and Lifeline Therapy’s Virtual Pulmonary Rehabilitation Program. I want to be clear that I’m not recommending any specific app.
If you experience nausea, dizziness, weakness, chest pain or pressure, a rapid or irregular heartbeat or severe shortness of breath, immediately stop what you’re doing and get medical care.
I also want to emphasize that “exercise” for COPD is not about pushing yourself to extremes. It’s about regular, steady movement and can include mind-body practices like tai chi. A 2023 study suggests this ancient Chinese practice can help with both breathing and balance.
Since breathing when you have COPD burns extra energy, you may need to increase your daily calorie count. If you’re underweight, it can weaken the muscle strength needed for breathing. On the other hand, being overweight makes breathing harder. Try to maintain a healthy weight, focusing on protein and calorie density by choosing lean meats, eggs, dairy and legumes. Protein shakes can help if your appetite has dipped.
I also suggest weighing yourself once or twice a week. Be sure to let your doctor know if you’re unexpectedly dropping pounds. Unintentional weight loss may be a sign that your COPD is worsening or that you’ve developed a medical condition such as malnutrition or an infection.
As always, stay well hydrated, and limit salt, gas-producing foods and large portions. All contribute to bloating, which can worsen your breathing.
Your lungs may be challenged, but your spirit doesn’t have to be. Take it day by day and keep in mind that small improvements add up. With consistency and the right support, you can gain confidence in your breathing and in your future.
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