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7 Exercises To Increase Lung Strength And Capacity

Dr. Arti Goyal    12-09-2019 Consult

Keeping our lungs healthy is an important part of life. Here are some ways to strengthen your lungs

1. Diaphragmatic Breathing

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. 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.

2. 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.

3. Equal Breathing

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.

4. 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.

5. Swimming

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.

6. Cardio

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.

7. Water Splashing

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.
 

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