Breathing is one of the essential functions of the body that we all take for granted. The lungs are responsible for bringing in oxygen and releasing carbon dioxide, which is vital to keep us alive. However, in today’s world, we often do not use our lungs to their full potential, leading to several respiratory and other health problems. Fortunately, with regular practice, techniques such as lungs exercise, breathing exercises, and other breathing techniques can help improve lung function and overall health. In this article, we will discuss some of the ways to improve your breathing and enhance your lung capacity exercises.
1. Diaphragmatic Breathing: Breathing with your diaphragm is an excellent way to increase oxygen flow to your lungs. It is also known as belly breathing. To practice this technique, lie down or sit in a comfortable position, and place your hands on your abdomen. Take deep breaths in through your nose, filling your lungs and expanding your diaphragm. As you breathe out, feel your tummy might come in. Repeat this process for five to ten minutes, focusing on breathing deeply and slowly.
2. Pursed Lips Breathing: This breathing technique is helpful for people with COPD (Chronic Obstructive Pulmonary Disease) and Asthma. It helps to control breathing, allowing for more extended time to exhale air from the lungs. To practice this technique, sit comfortably, and take a deep breath through your nose. Then, purse your lips as if you are whistling, and breathe out slowly. Breathe out twice as long as you breathe in, making a hissing sound if possible. Repeat this process for several times.
3. Respiratory Muscle Training: Respiratory Muscle Training (RMT) is a form of exercise that strengthens the respiratory muscles, making breathing easier and more effective. It involves using a respiratory trainer, which helps to create resistance during inhalation and exhalation. These types of exercises are beneficial for people with respiratory problems, weakened lungs, or those who want to improve their lung function. Consult your doctor before starting this type of breathing exercise.
4. Pranayama: Pranayama is a yogic breathing technique that involves controlling your breath. It helps to balance the body and mind, enhances lung function, and improves overall health. Anulom-Vilom, Kapalbhati, Bhramari, and Ujjayi are some of the popular forms of Pranayama. It is essential to learn it from a certified instructor to reap the full benefits safely.
5. Cardiovascular Exercises: Cardiovascular exercises like brisk walking, running, cycling, or swimming, increases the heart rate and makes the lungs work harder. These exercises help to increase lung endurance, capacity, and control breathing. Start slowly, and gradually increase the intensity and duration of the exercise. Always consult your doctor before starting any new exercise routine.
Lungs exercise techniques are essential for everyone to maintain healthy lungs and a better quality of life. Practicing these techniques regularly can help to decrease respiratory problems, increase oxygen flow, and improve lung function. Besides, these techniques can help reduce stress and anxiety, enhance concentration and quality of sleep.
