COPD Exercises: Breathing Techniques and Physical Activity Guide
Why Exercise Matters in COPD
If you have COPD, shortness of breath might make exercise seem impossible. But here's the truth:
Breathlessness during exercise is expected—but it's safe and it gets better.
Breathing Techniques
Master these before increasing activity:
Pursed Lip Breathing
The most important technique for COPD:
1. Inhale slowly through your nose (2 counts)
2. Purse your lips like you're blowing out a candle
3. Exhale slowly through pursed lips (4 counts)
4. Exhale should be twice as long as inhale
When to use:
Diaphragmatic Breathing
Engage your diaphragm for more efficient breathing:
1. Lie on back or sit comfortably
2. Place one hand on chest, one on belly
3. Inhale through nose—belly should rise, chest stays still
4. Exhale through pursed lips—belly falls
5. Practice 5-10 minutes, several times daily
Coordinating Breath with Movement
General rule: Exhale during exertion
This reduces the work of breathing during effort.
Starting an Exercise Program
Preparation
Setting Intensity
Talk Test:
Rating of Perceived Exertion:
When to Stop
Aerobic Exercise
Cardiovascular training is essential:
Walking
Starting program:
Interval approach:
Stationary Cycling
Arm Ergometer
Water Exercise
Strength Training
Strong muscles use oxygen more efficiently:
Upper Body (Important for Breathing)
Seated Rows
1. Use resistance band
2. Pull elbows back
3. Exhale during pull
4. 10-12 repetitions
Shoulder Shrugs
1. Hold light weights
2. Raise shoulders toward ears
3. Lower slowly
4. 10-12 repetitions
Wall Push-Ups
1. Stand facing wall
2. Exhale as you push away
3. 10-12 repetitions
Lower Body
Sit-to-Stand
1. Sit in chair
2. Exhale as you stand
3. Sit slowly
4. 10-12 repetitions
Heel Raises
1. Hold support
2. Rise onto toes
3. Lower slowly
4. 10-12 repetitions
Seated Leg Extensions
1. Sit in chair
2. Extend one leg
3. Lower slowly
4. 10-12 each leg
Guidelines
Flexibility Exercises
Maintain chest wall mobility:
Chest Stretch
1. Stand in doorway
2. Arms on frame
3. Lean forward
4. Hold 30 seconds
Trunk Rotation
1. Sit or stand
2. Rotate upper body each direction
3. Hold 15-20 seconds each
Side Bending
1. Sit or stand
2. Reach one arm overhead, lean to opposite side
3. Hold 15-20 seconds each side
Shoulder Rolls
1. Roll shoulders forward, then backward
2. 10 each direction
Managing Breathlessness Positions
When you get short of breath:
Standing:
Sitting:
High Side-Lying:
Daily Activity Tips
Pacing:
Energy Conservation:
Breathing During ADLs:
Sample Weekly Program
Daily:
3-5x/Week:
2-3x/Week:
Pulmonary Rehabilitation
If available, pulmonary rehab programs provide:
Research shows significant benefits. Ask your doctor for a referral.
The Bottom Line
COPD doesn't mean you can't exercise—it means you must exercise:
1. Master breathing techniques first
2. Start low, progress slow
3. Some breathlessness is expected and safe
4. Strength training helps breathing muscles
5. Maintain flexibility in chest wall
6. Consider pulmonary rehabilitation
Exercise is one of the best treatments for COPD. Your breathing can get better.
Foundational Rehab offers gentle, progressive programs suitable for respiratory conditions.