Yoga for Better Breathing: Poses That Open the Chest

Posture, relaxation and breathing are closely linked. Tense shoulders and a hunched back push breathing up into the chest, while an upright, relaxed position lets the diaphragm do its job.

Chest openers

Cobra and supported bridge stretch the front of the chest, which tightens with desk work.

If you have a diagnosed heart or lung condition, ask your care team which techniques and intensities suit you. Tailored advice is safer and usually far more effective than generic routines.

Mobility for the ribs

Seated twists and side bends help the rib cage move more freely with each breath.

Pulmonary rehabilitation programmes, run by respiratory physiotherapists and nurses, combine exercise, breathing training and education. They are among the best-supported interventions for people with chronic lung conditions and are worth asking about if breathlessness limits you.

Breath first

Slow nasal breathing is the core of yoga. Keep the breath smooth rather than forcing any pose.

The goal of most breathing techniques is not to breathe more, but to breathe more efficiently: slower, deeper into the belly, through the nose, with a relaxed exhale. Over-breathing can actually make you feel worse.

Go gently

Choose beginner or chair yoga classes and tell the teacher about any health conditions.

Start any new routine gently. Doing a little every day is far better than an ambitious session that leaves you sore or dizzy and puts you off for a week.

A quick checklist

• Practise breathing drills at the same times daily.
• Breathe in through the nose whenever you can.
• Let the exhale run longer than the inhale.
• Stop and breathe normally if you feel dizzy.
• Add a few minutes of walking each week.

Breathlessness during exercise is normal and even useful; it tells you the body is working. What matters is that it matches the effort and settles within a few minutes of stopping.

Putting it into practice

Breathing is the one automatic body function you can also control consciously, which makes it trainable. A few minutes of deliberate practice each day gradually changes how you breathe the rest of the time, without you having to think about it.

Living with others? Share these ideas with your household first. Changes to air, humidity and smoke rules work best as household decisions, and they help everyone, especially children and older relatives.

Where Lungora fits

We make Lungora, and we are careful about how we connect it to subjects like this one. It does not treat any condition discussed here. What it offers is daily support for antioxidant defense, circulation and energy, explained in full on our Lungora ingredients page. You may also like our page on how Lungora works.

Common questions

How often should I do breathing exercises?

Five to ten minutes once or twice a day is a good start.

Is it normal to feel dizzy during breathing exercises?

Mild lightheadedness means you are over-breathing. Return to normal breathing and try gentler sessions.

Should I exercise when my breathing feels bad?

Rest on days with new or unusual symptoms and contact your doctor. Follow your care plan if you have a diagnosed condition.

Keep reading

• Why You Get Out of Breath on Stairs (and What Helps)
• Do Breathing Trainers Work? Inspiratory Muscle Training Explained
• Walking for Lung Health: How Much and How Fast
• Where to Buy Lungora (and Where Not To)