Why positions can make such a difference

When we feel breathless, our first instinct is often to panic and stand bolt upright, or to slump in a chair. Both can make breathing harder. Small changes in body position can ease the workload on your lungs and heart, helping the muscles around your chest relax and giving the diaphragm more room to move.

For many people with long-term heart or lung conditions, forward-leaning and supported positions offer real relief. They do not cure the underlying illness, but they can make it easier to catch your breath during a flare-up, while walking around the house, or after climbing the stairs.

The positions on this page are:

• Designed to be done with ordinary furniture – chairs, tables, pillows and walls.
• Meant for short periods of use when breathlessness is uncomfortable but not an emergency.
• To be used alongside your prescribed medicines and the advice of your health team.

Seated forward-leaning positions (at home, in clinic, or on the bus)

Many people find it easier to breathe when they are slightly leaning forward with the upper body supported. This can help the breathing muscles work more efficiently and can reduce the feeling of “fight” with every breath.

1. Sitting at a table, leaning forward

This position can be used at the kitchen table, dining table, or even a desk in clinic waiting rooms.

• Sit on a chair with your feet flat on the floor, hips back in the seat.
• Place your forearms on the table in front of you, shoulder-width apart.
• Lean your upper body forward slightly, keeping your neck long and shoulders relaxed.
• Rest your head on your hands or on a small pillow if that feels comfortable.

Breathe in gently through your nose if you can, and breathe out slowly through slightly pursed lips, as if you are gently blowing out a candle. Let your shoulders soften as you breathe out.

2. Sitting, leaning on your knees

This works well if there is no table nearby, for example on a dining chair, bus seat, or armchair.

• Sit forwards in the chair so your feet are flat and slightly apart.
• Lean your body forwards from the hips, resting your forearms on your thighs or knees.
• Let your hands hang between your knees or rest them together for support.
• Allow your head and neck to be in a neutral, comfortable position – not strained backwards.

Stay in this position for a few minutes if it feels helpful, focusing on gentle, slower out-breaths.

3. Sitting with pillows on a table

Some people find it easier to relax their neck and shoulders if they have a pillow or folded blanket to lean on.

• Sit facing a table and place a pillow or folded cushion on top.
• Lean forward, resting your chest and head on the pillow.
• Let your arms rest comfortably around the pillow, shoulders loose.

This can be particularly soothing if you wake at night feeling breathless and need a position to help you settle while you wait for your breathing to calm and any inhalers or medicines to start working.

Standing positions that support your breathing

Sometimes you may feel breathless while standing in the kitchen, queuing in a shop, or waiting for a bus. You may not always be able to sit down. These supported standing positions use walls, worktops or trolleys to reduce the effort of standing upright.

4. Standing leaning on a surface (worktop, windowsill, rail)

• Stand facing a stable surface such as a kitchen worktop or rail.
• Place your hands or forearms on the surface, shoulder-width apart.
• Let your body lean forward slightly from the hips, with your weight partly supported through your arms.
• Keep your knees soft rather than locked straight.

Many people naturally do this when they pause to rest at the sink or on a balcony rail – you may already be doing it without realising it helps your breathing.

5. Standing with your back against a wall

This can be useful if you feel wobbly or tired from standing, for example while waiting in a corridor or at home when talking to someone.

• Stand with your back against a wall, heels a few inches out from the skirting board.
• Let your shoulders and head rest gently against the wall if comfortable.
• Keep your knees slightly bent rather than locked straight.
• Let your arms rest by your sides or place your hands on your tummy or hips.

As you lean into the wall for support, imagine your ribs gently expanding sideways with each in-breath, and softening back as you breathe out slowly.

6. Leaning on a trolley or walking aid

If you use a walking frame, trolley, or even a supermarket trolley, you may notice that leaning slightly forward while you walk makes breathing easier.

• Hold the handle of the trolley or frame with both hands.
• Lean your upper body slightly forward, keeping your elbows soft, not locked.
• Walk at a pace that allows you to talk in short phrases without gasping.
• Pause and rest if your breathlessness moves from “comfortable effort” into “struggling”.

If you are unsure about using a walking aid, ask your GP or physiotherapist for advice before buying or changing equipment.

Resting and sleeping positions that may help

Breathlessness can be particularly upsetting at night. You may feel short of breath when lying flat, or find yourself waking suddenly and needing to sit up. Gentle adjustments to your resting positions can sometimes reduce these episodes.

7. Sleeping propped up with pillows

• Use extra pillows to raise your head and upper chest, not just your neck.
• Some people find a foam wedge or an adjustable bed helpful – ask your team if this might be appropriate.
• Lie on your back or slightly turned to one side, in whatever position feels easiest for your breathing.
• Keep your shoulders relaxed and avoid bending your neck forward too sharply.

If you notice you need more and more pillows over time to sleep comfortably, or you wake breathless and need to sit upright on the edge of the bed, let your GP or heart team know. This information can help them understand how your condition is behaving.

8. Side-lying with pillows between your knees

Some people find lying on one side feels easier than lying flat on their back.

• Lie on your side with a pillow under your head.
• Place another pillow between your knees to keep your hips aligned and reduce strain.
• You can hug a small pillow or cushion to keep your upper arm supported and your chest gently open.

As you settle, notice your breathing without trying to force it. Aim for a slow, steady out-breath – like a gentle sigh – rather than big, deep breaths that can sometimes make you more aware of discomfort.

Combining positions with gentle breathing routines

Positions are most effective when combined with a calm breathing pattern. Breathing exercises should always follow the advice of your own health team, especially if you have been given specific techniques by a respiratory physiotherapist or nurse.

A general approach, if it feels safe for you, is:

• In your chosen position, notice where the breath moves in your body – tummy, sides of ribs, upper chest.
• Breathe in gently through your nose if you can, without forcing a “big breath”.
• Breathe out through softly pursed lips for a little longer than you breathed in, as if blowing out a candle slowly.
• Repeat for 1–2 minutes, resting if you feel dizzy, in pain, or more breathless.

Over time, your body may begin to associate these positions and slower out-breaths with safety, making it easier to calm yourself when symptoms flare.

Planning ahead: where can you “park” yourself to recover?

It often helps to think ahead about the places in your home and community where you can use these positions if you become breathless.

• In the kitchen: the sink, worktop or table can be used for supported leaning.
• In the living room: a firm chair and coffee table can become your “breathing station”.
• On the stairs: a mid-landing or sturdy bannister might be a pause point on the way up.
• Out and about: bus shelters, park benches, supermarket trolleys, and railings can all be used to support a forward-lean or resting stance.
• At appointments: clinic or hospital waiting room chairs and tables can be used exactly as you would use your chair and table at home.

You do not have to explain yourself to everyone. Simply say, “I’m just catching my breath,” and take the time you need. Many healthcare staff recognise these positions and will understand what you are doing.

Gentle, realistic steps you can try (non-emergency)

You do not need to memorise every position at once. Small, repeatable routines are more powerful than big changes you can’t sustain. Choose one or two ideas that feel safe and manageable right now.

• Pick one “go-to” position. Decide which seated or standing position is easiest for you to remember when breathless.
• Practise when you are calm. Try the position when you are not breathless so your body learns it in a relaxed state.
• Use it after everyday tasks. For example, every time you climb the stairs or walk back from the kitchen, pause in your “go-to” position for 30–60 seconds.
• Combine with your breathing exercises. If you have been shown specific breathing techniques, practise them in your chosen position.
• Notice small improvements. Do you recover slightly faster? Are you less frightened? These are important wins.
• Share what works. Tell family members, carers and group leaders what position you like to use so they can support you if you become breathless around them.
• Ask about rehabilitation. Cardiac or pulmonary rehabilitation programmes, and PHAT’s gentle Zoom sessions, can help you practise these positions and breathing patterns under supervision.

Connected PHAT guides for breath and heart confidence

Easier breathing is often about more than just position. Stress levels, blood pressure, heart rhythm, medicines and sleep all play a part. The Primary Health Awareness Trust is building a linked set of guides so you can explore these topics in your own time.

Trusted information & where to go next

It is easy to feel lost in online advice. The resources below come from UK-based charities and NHS-backed organisations, and are designed to sit alongside guidance from your own health team.