Breathing exercises help you to increase the lung capacity. Your lung capacity means the level of quantity of air that your lungs can hold within themselves. But why is it necessary to increase lung capacity?
It’s because the lungs allow the body to have oxygen and expel carbon dioxide. American Lung Association says-“Sometimes we take our lungs for granted. They keep us alive and well and for the most part, we don’t need to think about them. That’s why it is important to prioritize your lung health”. But, as you age, your lung capacity decreases with time.
Apart from age, smoking, pollution, and other factors can also cause the lungs to work less efficiently. Some people also develop chronic obstructive pulmonary disease (COPD) that can speed up the degradation of lung capacity. Oxygen is the utmost for the body to survive. A good lung capacity helps the lungs to become efficient by organizing the airflow system better. Breathing exercises will help you to gain efficiency and slow down the process of lung capacity degradation.
We have extracted two effective Breathing exercises that will help you upgrade the lung capacity and make your lungs stronger to breathe healthily for a long time.
1. Diaphragmatic breathing
This kind of voluntary breathing is also known as belly breathing as it engages the diaphragm and the belly seems to be moving. As people age after their 30s, the diaphragm becomes weaker and less efficient. Diaphragmatic breathing will keep the diaphragm. It will help the body to retain its efficiency for longer.
If you are suffering from COPD, you should not delay including this breathing in your routine. This practice will help you to breathe healthily.
How to practice Diaphragmatic breathing?
- Relax the body and sit on a chair.
- Place one hand on your belly and one on your chest.
- Inhale through your nose for two seconds 1,2. Feel the air moving into your abdomen as your stomach bulges out.
- Breathe till the full capacity.
- Make pursed lips. These are the lips popping out to make a small opening enough to pass the air.
- Breathe out for two seconds, 1,2.
Perform this 2-3 times a day. You can even lie down on the floor to perform this.
2. Pursed Lips breathing
The benefits of pursed-lip breathing are endless and effective. It reduces the energy you utilize on breathing and relaxes the body. In addition, it decreases the shortness of breathing and releases the air caged in the lunges.
How to practice Pursed Lips breathing?
- Inhale through your nose while your mouth is closed. Inhale casually for two seconds 1,2. You don’t have to be hard and fast. Casual and regular shots of breath will do.
- Put your lips together into pursed lips. These are the lips popping out to make a small opening enough to pass the air.
- While the lips remain pursed, slowly breathe out through your mouth by counting 1, 2.
- Don’t exhale fast, rather exhale smoothly through your mouth.
Practice this 3-4 times a day. It’s easy to perform. It can be performed anywhere and anytime, so don’t miss out on this if you want healthy lunges for long.
Tips for preserving lung health
According to American Lung Association, here are a few tips to keep the lungs healthy.
- Don’t smoke
- Avoid Exposure to Indoor Pollutants That Can Damage Your Lungs, such as indoor chemicals
- Minimize Exposure to Outdoor Air Pollution
- Prevent Infection such as a cold.
- Get Regular Check-ups
Practice Makes Perfect
You don’t have to wait for your lung capacity to reduce to start these practices. Start when you are healthy so that your lungs remain healthy, if not for eternity but at least for long. Practice these daily whenever you are sitting free. It takes no time and doesn’t consume a lot of energy. If you start it now, It will be easy for you then.
A pro tip is to continue doing these practices as the results will not be like a gym workout. It takes time for you to notice. Have some patience.