Keeping our lungs healthy is an important part of life. It makes our everyday tasks more comfortable and helps us from going out of breaths which happen with many of us. It would enable us to take in more oxygen and ensure the blood is properly oxygenated.
Here are some ways to strengthen your lungs
This form of breathing exercise is a way to increase the lung capacity. During this exercise which has to be done five to ten minutes a day, focus on making the diaphragm more stronger. When the diaphragm contracts, it makes room for your lungs to expand. So the stronger our diaphragms are the better they contract allowing greater lung capacity.
Belly breathing as it is also known can best be done in a quiet and comfortable and noise-free space. Sit upright or lie down. Inhale deeply through your nose placing your hands on your belly. Exhale through your mouth letting out a sighing noise.
Alternate Nostril Breathing
The alternate nostril breathing is a powerful breathing exercise. It controls the breath consciously which can make our lungs stronger. This has to be done slowly and also in a relaxing environment for the best results.
Sit cross-legged on the floor. Hold out your right palm and bend the pointer and middle fingers keeping the others straight. Place your thumb on your right nostril and inhale deeply without giving too much pressure. Breathe out, noting that you should be exhaling longer than you’re inhaling. Remove your thumb and close your left nostril with your ring finger. Repeat this for five to ten minutes
Pursed Lip Breathing
Pursed lips is another form of exercise which can add extra resistance to our lungs. Forcing you to slow down breathing it allows more time for the lung’s airways to stay open thus making them much stronger.
Inhale through your nose for two seconds. Purse your lips. Exhale slowly through the lips. This exhalation should be extremely slow, about 2 to 3 times longer than the inhalation. Do this exercise daily for 5 to 10 minutes for the best results.
Equal breathing practices you on breath control. This has to be done with a lot of focus in a quiet space and also keeping your brain calm and relaxed. This is best done cross-legged. Start when your breath is constant. Inhale for four seconds making your lungs full, then exhale for another four seconds until your lungs are completely empty. Do this for five minutes every day.
Yoga and Pilates
Yoga and Pilates include breathing exercises to strengthen lungs as well. The deep breathing done during these will boost your circulation, helping your lungs bring in more oxygen apart from giving your lungs and diaphragm a good workout.
For those who are suffering from asthma, Yoga exercises help to increase lung capacity and improve overall lung function.
Holding your breath underwater increases the lung capacity compensating for the air you’re not breathing in. Apart from that, water also places pressure on respiratory muscles thus making them stronger. Swimming is a resistance training for your lungs and diaphragm.
Aerobic exercise like running can highly beneficial for lungs. As the body needs more oxygen during these exercises, the lungs work extra hard to support it. Physical inactivity is a major factor in overall lung capacity and strength.
Jogging, walking, or dancing and a trendy Zumba class would work better.
Splashing cold water on your face can improve your lung capacity. It slows your heart rate down making it easier to take deep breaths. So try doing this before practising breathing exercises.
To keep your lungs in tip-top shape, avoid smoking. Stay away from passive smoking, too. It’s also a good idea to improve the air quality at home.