Top 5 Exercises to Support Better Airway Function

Maintaining healthy airway function isn’t just about avoiding colds or allergies — it’s about breathing well all the time.

Whether you’re an athlete, a singer, or someone who just wants to breathe easier, the right exercises can make a big difference.

Why Airway Exercises Matter

According to the World Health Organization, chronic respiratory diseases — such as chronic obstructive pulmonary disease (COPD), asthma, and pulmonary hypertension — are among the leading causes of death worldwide. These conditions not only affect millions of people but also place a significant burden on healthcare systems and families. While some risk factors, such as genetics and environmental exposure, may be beyond our control, there are proactive steps we can take to support long-term lung health.

One of the most effective ways to start is by incorporating simple, consistent breathing exercises and light physical activity into daily routines. These small changes can improve lung capacity, strengthen respiratory muscles, and enhance overall well-being over time, making a big difference in preventing or managing respiratory conditions.

Keep reading for the top 5 exercises to support better airway function — all backed by science and easy to incorporate into your routine.

1. Nasal Breathing Practice

Nasal breathing plays a vital role in protecting and enhancing respiratory health. As air passes through the nose, it’s naturally filtered, warmed, and humidified, making it gentler on the lungs. Additionally, nasal breathing stimulates the production of nitric oxide, a molecule that helps widen blood vessels, improve oxygen delivery throughout the body, and support both lung and cardiovascular function. It’s a simple habit that can have a profoundly positive impact on your overall health and well-being.

How to do it:

● Close your mouth gently.

● Inhale and exhale slowly through your nose.

● Try this for five to 10 minutes, especially before sleep or during light exercise.

2. Diaphragmatic (Belly) Breathing

Diaphragmatic breathing, also known as abdominal or belly breathing, is a powerful technique that involves fully engaging the diaphragm while inhaling, rather than relying on shallow chest breathing. By drawing air deep into the lungs, this method strengthens the diaphragm — a key respiratory muscle — and improves overall lung efficiency. Practicing diaphragmatic breathing can increase oxygen intake, promote relaxation, lower stress levels, and support better respiratory function, especially for individuals with chronic lung conditions such as asthma or COPD.

How to do it:

● Sit or lie down comfortably.

● Place one hand on your chest and the other on your belly.

● Inhale deeply through your nose, allowing your belly to rise (not your chest).

● Exhale slowly through your nose or pursed lips.

● Repeat for five minutes.

3. Pursed Lip Breathing

The pursed lip breathing technique is a simple yet effective method that involves inhaling slowly through the nose and exhaling gently through tightly pressed, or pursed lips. It helps regulate and slow down the breathing rate, making each breath more effective. During exhalation, this technique creates back pressure in the airways, which keeps them open longer and allows the lungs to expel more air.

The technique can be especially beneficial for individuals with chronic respiratory conditions such as chronic obstructive pulmonary disease (COPD) or asthma, as it reduces shortness of breath, improves oxygen exchange, and promotes a sense of calm and control during breathing.

How to do it:

● Inhale slowly through your nose for two counts.

● Purse your lips as if you’re blowing out a candle.

● Exhale gently through pursed lips for four counts.

4. Buteyko Breathing Technique

Developed by Dr. Konstantin Buteyko, the Buteyko breathing technique aims to reduce hyperventilation and improve carbon dioxide tolerance, which can help alleviate conditions such as asthma and anxiety.

How to do it:

● Sit upright and relax.

● Inhale gently through the nose.

● Exhale gently through the nose.

● Hold your breath for a few seconds after exhaling (start with five to 10 seconds).

● Resume nasal breathing.

5. Airway Clearing Exercises (e.g., Huff Cough)

Airway clearing exercises, also known as chest physiotherapy or the huff cough, are specialized techniques designed to help loosen and remove excess mucus from the lungs. These exercises are particularly beneficial for individuals who experience mucus buildup due to chronic respiratory conditions such as bronchitis, cystic fibrosis, or COPD.

The huff cough involves taking a deep breath and forcefully exhaling through an open mouth, similar to fogging up a mirror, which helps move mucus up through the airways without the strain of a traditional cough. By clearing mucus, these techniques improve airflow, reduce the risk of lung infections, and enhance overall breathing efficiency, making them an essential part of respiratory care.

How to do a huff cough:

● Sit up straight.

● Take a deep breath in.

● Use your stomach muscles to blow the air out in three strong breaths, as if you’re fogging a mirror (huff).

● Rest and repeat as needed.

Help Us Promote the Benefits of Airway Health

Incorporating just a few minutes of breathing and airway exercises into your daily routine can boost your overall health and well-being. Whether you’re managing a condition or simply want to breathe better, these techniques are a powerful, no-cost solution.

Join the Foundation for Airway Health in its mission to ensure that everyone understands the vital role of breathing in health and development. Your donation enables us to raise awareness about the importance of breathing for overall health, conduct valuable research, and ensure access to quality care.