Yoga for COPD: Evidence-Based Poses and Breathing Exercises for Better Lung Function

Yoga for COPD (Chronic Obstructive Pulmonary Disease) combines gentle poses, breathing exercises, and relaxation techniques specifically designed to improve breathing capacity, reduce shortness of breath, and enhance quality of life. Research shows that mind-body exercises, such as yoga, can significantly enhance lung function and boost physical endurance in COPD patients.

Whether you’ve just been diagnosed or have been managing COPD for years, yoga offers a safe, low-impact way to support your breathing and overall well-being.

Benefits of Yoga for COPD:

• Improves breathing capacity and lung function.
• Reduces anxiety and stress linked to breathing difficulties.
• Increases exercise tolerance and physical activity levels.
• Suitable for limited mobility and adaptable to chair-based practice.
• Enhances relaxation and sleep quality.

Continue reading to learn more about yoga for COPD, discover essential poses and breathing exercises for relief, and explore safe, guided practices to help you breathe with ease.

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Essential Breathing Exercises for COPD

Breathing exercises are a core component of any yoga practice for COPD. These techniques can help strengthen the diaphragm, slow down your breathing rate, and reduce the sensation of breathlessness.

Discover some of the most effective yoga breathing exercises here!

1. Diaphragmatic Breathing (Belly Breathing)

This breathing technique improves diaphragmatic strength, reduces shortness of breath, and increases oxygen efficiency.

1. Sit or lie down in a comfortable position.
2. Place one hand on your chest and the other on your belly.
3. Inhale deeply through your nose. Focus on expanding your belly while keeping your chest still.
4. Exhale slowly through pursed lips, allowing your belly to fall.
5. Repeat for 5–10 breaths.

2. Pursed-Lip Breathing

Pursed-lip breathing helps prevent air trapping in the lungs, eases breathlessness, and improves control over exhalation.

1. Inhale slowly through your nose for 2 counts.
2. Purse your lips (like you’re blowing out a candle).
3. Exhale slowly and gently through pursed lips for 4 counts.
4. Repeat for 1–2 minutes.

3. 4-7-8 Breathing

This is an essential breathing technique to calm the nervous system, reduce anxiety, and slow respiratory rate — especially helpful during COPD flare-ups.

1. Inhale through your nose for 4 counts.
2. Hold your breath for 7 counts.
3. Exhale through your mouth for 8 counts.
4. Repeat up to 4 cycles.

4. Box Breathing (Square Breathing)

Box breathing promotes rhythm in breathing, reduces stress, and enhances mental focus.

1. Inhale for 4 counts.
2. Hold for 4 counts.
3. Exhale for 4 counts.
4. Hold again for 4 counts.
5. Repeat the cycle for several minutes.

5. Humming Bee Breath (Bhramari)

This breathing exercise creates vibrations that relax the airways and sinuses, reduces anxiety, and enhances breath awareness.

1. Sit upright with your eyes closed.
2. Inhale deeply through your nose.
3. Exhale while making a gentle humming sound like a bee.
4. Focus on the vibration in your face and chest.
5. Repeat for 5 rounds.

10 Gentle Yoga Poses for Better Lung Function

According to research, gentle yoga practice lasting from 12 weeks to 9 months can significantly improve COPD symptoms. 

The following yoga poses help open the chest, improve posture, and promote deeper, more efficient breathing: 

1. Mountain Pose
2. Standing Side Bends
3. Standing Backbends
4. Seated Mountain Pose 
5. Seated Side Stretch 
6. Seated Spinal Twist 
7. Seated Forward Fold 
8. Chair Supported Mountain Pose 
9. Legs Up The Wall Pose
10. Corpse Pose

Standing Poses

The following standing yoga poses help strengthen posture, improve balance, and open the chest, all of which support easier, fuller breathing for people with COPD.

1. Mountain Pose (Tadasana)

This pose improves posture and breath awareness, and gently activates the respiratory muscles.

1. Stand with your feet hip-width apart.
2. Distribute your weight evenly between both feet.
3. Let your arms hang by your sides with palms facing forward.
4. Inhale and lengthen your spine, gently drawing your shoulders back and down.
5. Breathe deeply in this position for 5–10 breaths.

2. Standing Side Bends

This pose stretches the intercostal muscles, encourages deeper breathing, and improves side-body flexibility — ideal for enhancing lung expansion.

1. Stand with your feet hip-width apart and arms by your sides.
2. Inhale and raise your right arm overhead, keeping your left hand on your hip.
3. Exhale and gently lean to the left, keeping your chest open and gaze forward or slightly upward.
4. Hold the stretch for 3–5 breaths, feeling the expansion along your ribcage.
5. Inhale to return to the center, then switch sides.

3. Standing Gentle Backbend

This pose opens the chest and lungs, improves posture, and counteracts the slouching that often restricts airflow in COPD patients.

1. Stand tall with feet firmly rooted and hands resting on your lower back for support.
2. Inhale and lift your chest while gently drawing your elbows back.
3. As you exhale, slowly lean back just a few inches — avoid compressing the lower back.
4. Keep your head aligned or gaze slightly upward (not dropped back).
5. Hold for 2–3 slow breaths, then return to standing on an inhale.

Chair Yoga Poses for COPD

These seated adaptations offer the same benefits as traditional poses — improved lung function, better posture, and reduced stress — without overexertion.

Make sure to use a sturdy chair without wheels and always practice near a wall or surface for support if needed.

Learn more about Chair Yoga in this detaile guide!

4. Seated Mountain Pose (Tadasana)

This pose enhances posture, promotes mindful breathing, and sets the foundation for your practice.

1. Sit upright with feet flat on the ground, spine tall.
2. Rest your hands on your thighs or at your sides.
3. Inhale deeply, lengthening your spine.
4. Exhale while relaxing your shoulders.

5. Seated Side Stretch

This is a great pose to open the rib cage, encouraging fuller breaths and better lung expansion.

1. Sit tall in your chair.
2. Inhale and raise your right arm overhead.
3. Exhale as you lean gently to the left, feeling a stretch through your side.
4. Hold for a few breaths, then switch sides.

6. Seated Spinal Twist

This pose improves spinal mobility and supports chest and lung expansion.

1. Sit tall with feet grounded.
2. Inhale to lengthen your spine.
3. Exhale and twist gently to the right, placing your left hand on your right knee.
4. Hold for 3–5 breaths, then switch sides.

7. Seated Forward Fold

Forward Fold calms the nervous system and encourages deep, diaphragmatic breathing.

1. Sit near the front edge of your chair.
2. Inhale, then exhale as you fold forward, bringing your hands toward the floor or your shins.
3. Relax your neck and breathe deeply.

8. Chair-Supported Warrior Pose

This pose builds lower body strength while promoting balance and breath awareness.

1. Sit sideways on the chair, with your right leg bent in front and your left leg extended behind.
2. Inhale, raising both arms overhead or keeping hands on hips for support.
3. Hold for 3–5 breaths, then switch sides.

Restorative Poses

Restorative yoga poses are designed to calm the nervous system, relax the body, and support easier breathing without any effort. These poses use props like bolsters, pillows, or blankets to fully support your body.

9. Legs-Up-the-Wall Pose (Viparita Karani)

This pose promotes relaxation and reduces pressure on the diaphragm and lungs.

1. Sit sideways next to a wall.
2. Lie back as you swing your legs up the wall.
3. Adjust your hips so they’re close to the wall; use a pillow under your lower back if needed.
4. Rest your arms by your sides and close your eyes.
5. Stay for 5–10 minutes, breathing deeply.

10. Corpse Pose (Shavasana)

Corpse pose allows the body to absorb the effects of your practice. It encourages complete relaxation, reduces stress, and promotes slower, more efficient breathing, which is essential for COPD recovery and symptom relief.

1. Lie flat on your back on a yoga mat or firm surface.
2. Place a folded blanket or small pillow under your head if needed for neck support.
3. Let your legs relax, feet naturally falling outward.
4. Rest your arms by your sides, palms facing upward.
5. Close your eyes and focus on slow, steady breathing.
6. Stay in this pose for 5–10 minutes, letting your body fully relax.

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Creating Your COPD Yoga Routine

Starting yoga with COPD doesn't have to be complicated — even 10 to 15 minutes of daily practice can make a meaningful difference. The key is to create a consistent routine that combines breathing techniques and gentle movement.

Here’s a sample weekly yoga plan that builds gradually and supports your lung function and energy levels:

Safety Guidelines and Precautions

While yoga offers many benefits for people with COPD, it's essential to approach your practice with care. These safety guidelines will help you practice confidently and avoid unnecessary discomfort or strain.

• Check with your doctor before starting, especially if your COPD is severe, you use oxygen, or you have recently had a flare-up.
• Don’t hold your breath. Always breathe smoothly unless you're following a guided breathing technique.
• Practice in clean air. Choose a well-ventilated, smoke and scent-free space to avoid irritation.
• Use props. Chairs, pillows, and blocks add comfort, reduce strain, and support proper alignment.
• Rest when needed. If you feel dizzy or breathless, pause. Use restorative poses or breathing techniques to recover.
• Modify freely. Skip or adjust any pose that feels too intense. Opt for chair yoga and restorative options instead.

Takeaway

Managing COPD is about choosing movement that works with your body — not against it. The right approach can support your lungs, boost your energy, and help you move with more ease and confidence.

With expert-guided yoga, you can improve your breathing, reduce flare-ups, and build strength, all from the comfort of your home.