Breathing is the very first thing we do when we are born! Through the lungs, breathing delivers oxygen to all of the body’s cells while also expelling waste carbon dioxide. Our lung functions and breathing, on the other hand, are frequently taken for granted. Unless we have respiratory problems, we don’t think about how important our lungs are.
Did you know that exercise is essential for your lungs to be healthy and active usually? Your body requires oxygen to survive. The metabolic functioning of cells, like all other activities in your body, is dependent on oxygen. The lungs are responsible for transporting oxygen to all parts of your body, and specific exercises boost the absorption of oxygen from the air you breathe.
This protects your body from illness and ensures that all parts of your body receive sufficient oxygen. Technically, the lungs are your body’s first line of defence against toxins in the environment. However, Increased lung capacity not only improves stamina but also improves overall health.
Lung exercises help your lungs manage airflow and oxygen levels more efficiently. Here are a few simple exercises to help you enhance your lung health and function.
Exercises To Improve Lung Capacity
1. Rib Stretch
The goal of this exercise is to breathe via your lungs whereby your ribs expand and contract as you inhale and exhale. This also guides your lungs to inhale as much oxygen as possible.
- To do a rib stretch, stand upright with your back straight and exhale all of the oxygen from your lungs.
- Now take a deep inhale and try to hold as much air in your lungs as possible.
- Hold your breath for 10–15 seconds before slowly exhaling.
- Place both hands on your waist while counting, thumbs pointing forward and pinkie fingers touching at the small of your back.
- To improve lung capacity, repeat this exercise 3 times daily.
2. Pushing Out
Pushing out is a highly effective breathing exercise that boosts your lungs’ oxygen-absorption capacity.
- Straight your back and loosen your knees.
- Bend down and release all of the air from your lungs.
- Return to a standing position and take a deep breath in.
- Now inhale as much air as you can and hold your breath for as long as you can.
- Then, while exhaling, extend your arm over your head and return to the starting position.
- Do this exercise 4 times daily.
3. Abdominal Breathing
This is an easy exercise in which you lie down on your back and place one hand on your stomach and the other on your chest.
- Place one hand on your abdomen and the other on your chest while lying down on your back.
- Inhale through your nose, hold your breath, and then exhale through your mouth.
- Next, squeeze your abdominal muscle to eliminate any remaining air from your lungs.
- Repeat this step 10 times daily.
Aerobics tends to boost lung capacity by enabling enormous muscle groups to move at a rhythmic pace. It helps to strengthen your heart and lungs while also increasing your body’s endurance. As a result, your body will be able to utilise oxygen in the process, and your breathing will improve. You should go for long, brisk walks daily. Another sort of aerobic exercise that may improve lung capacity is stationary biking.
5. Cardio Exercise
Cardio exercises increase lung capacity by a factor of 10. A minimum of 30 minutes of exercise is required. The essential premise here is that when you become exhausted while performing a quick and brisk workout, your lungs must work more effectively. This improves your capacities.
You can do a variety of cardiovascular exercises with ease. Running, jogging, swimming, or working out on heavy equipment at the gym are some of the finest aerobic workouts for increasing lung capacity. Simply ensure that you warm-up and cool down before and after your exercise.
6. Water-Based Exercises
Because water acts as a source of resistance, water exercises force your body to work harder. The lungs are strengthened as a result of this. In the water, you can conduct weight lifting and stretching activities. You’ll need to stick to a routine until you’re comfortable exercising in the water.
While exercising, make sure the water is at least neck deep. Because you will feel the compression of your body, it is critical to take fast breaths. With frequent practice, this will greatly aid in enhancing the effectiveness of the lungs.
7. Lung Strengthening Exercises
Muscle-tightening exercises are beneficial to your upper body in general and your lungs in particular. These exercises help to improve the functioning of your lungs by strengthening the muscles that aid in breathing. When performed consistently, Pilates can assist in significantly improving lung capacity.
8. Workout In High Elevation
Because the oxygen content is lower at high elevations, your lung capacity rises dramatically if you exercise there. You should begin slowly because exercising at higher elevations is difficult. Allow your body at least two weeks to acclimate to a higher altitude.
9. Numbered Breath
Counting your breaths or numbering them is a simple yet efficient technique to enhance lung function effectively. If you have COPD (Chronic Obstructive Pulmonary Disease) or simply wish to improve your lung capacity, this workout will benefit you.
- Stand with your feet shoulder-width apart and your back straight.
- Close your eyes and take a deep breath.
- Exhale until your lungs are completely empty.
- Now inhale deeply and recall number 1 while focusing on your breathing.
- Exhale after holding your breath for a few moments. Then, while thinking about number 2, inhale deeply and exhale quickly.
- Keep doing this exercise until you get to number 8. Your lung capacity will improve as a result.
10. Oriental Breath
Another breathing exercise that helps the lungs perform efficiently and optimally is Oriental Breath.
- Place your right leg in front of your left leg as you stand.
- Begin with a simple inhale and exhale.
- Then inhale through your nose 3 times without exhaling.
- Inhale once more and raise your arms to your shoulder level.
- You should keep your arms in front of your body.
- Next, spread your arms as wide as you can and raise them above (again inhaling).
- Lastly, exhale as you return to the starting position with your arms.
You may now perform these exercises to improve your lung capacity while spending time with your loved ones without feeling short of breath or exhausted.
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