Expiratory Muscle Strength Training (EMST)- An Overview
Expiratory Muscle Strength Training (EMST) - An Overview
Expiratory Muscle Strength Training (EMST) has emerged as a simple yet powerful tool to support anyone looking to improve their expiratory strength. Though initially designed to prevent complications like aspiration pneumonia, EMST is now gaining widespread attention for its broader impact – improving respiratory function, swallowing, voice, and even quality of life, for example in individuals with neurodegenerative conditions.
What is EMST?
EMST is a resistance-based breathing exercise that targets the muscles responsible for forced exhalation (breathing out). The training involves using a handheld device (such as the EMST150) that creates pressure resistance. Users exhale forcefully into the device, working to overcome the resistance level set on the device. This repeated, daily practice strengthens the expiratory muscles over time.
Think of it as weightlifting, but for the muscles we use to exhale (and consequently use to produce our voice).
How does it work?
When you exhale against resistance, your expiratory muscles are forced to work harder than they do during normal breathing. This resistance training:
- Increases maximum expiratory pressure (MEP), a measure of breathing strength
- Improves cough effectiveness, which helps protect the airway
- Enhances swallow safety by reducing the risk of aspiration
- Supports voice and speech production by improving breath support and vocal power
What does training look like?
An EMST program typically involves:
- 5 sets of 5 breaths per day
- 5 days a week
It’s a very brief daily commitment with measurable benefits over time.
What does the evidence base say?
There are numerous studies to support its safety and effectiveness. One particular example of research in the context of swallowing function in Parkinson’s Disease showed improved swallow safety through improvement in timing of swallow and reduced airway penetration (Troche et al., 2010).
How can I get started?
It’s recommended to begin under the guidance of a speech pathologist to ensure proper technique, resistance calibration, and safety checks. This will ensure you are able to maximise benefits and minimise any risks.
Interested in trying EMST? Talk to our team here to learn if it’s the right fit for your speech pathology goals.
