Since we are born, the very first thing we do is we breathe! Breathing feeds oxygen to every cell in the body through the lungs and expels out waste carbon dioxide. However, we usually take our lung functions and breathing for granted. We don’t consider the importance of our lungs unless we experience breathing problems, and the COVID-19 pandemic teaches us this!
A lung capacity and volume are the total amounts of air that hold your lungs during inspiration and expiration. Over time, as we age, our lung capacity and functions decrease. Smoking, pollution, and other health problems such as asthma or chronic obstructive pulmonary disease (COPD) can make it worse.
Though a person unable to control the amount of oxygen their lung can hold, lung exercises provide ways to help your lungs become more efficient at managing airflow and oxygen levels. Here are some basic exercises to improve your lung health along with its functional capacity.
1: Pursed-lip breathing
Pursed-lip breathing exercise is easy and can be done anywhere at any time. This exercise keeps your airway open for longer that facilitates the airflow into and out of the lung. These make it easier for the lungs to function and improves the exchange of oxygen and carbon dioxide. This exercise can be beneficial for people who have less physical activity and not using their breathing muscles frequently. Steps to follow pursed-lip breathing –
Sit straight — good posture promotes healthy lung movements.
Inhale slowly throws your nostrils.
Purse your lips — as if you are pouting.
Breathe out as slowly as possible through pursed lips.
2: Diaphragmatic breathing or belly breathing
Pursed-lip breathing exercise is easy and can be done anywhere at any time. This exercise keeps your airway open for longer that facilitates the airflow into and out of the lung. These make it easier for the lungs to function and improves the exchange of oxygen and carbon dioxide. This exercise can be beneficial for people who have less physical activity and not using their breathing muscles frequently. Steps to follow pursed-lip breathing –
Sit straight — good posture promotes healthy lung movement
Inhale slowly throws your nostrils
Purse your lips — as if you are pouting
Breathe out as slowly as possible through pursed lips.
3: Rib stretch
Rib stretch itself suggests what it says, stretch your ribs, which move during each breat
Stand upright position by keeping your hands on your hip
Slowly inhale air until your lungs fill
Hold your breath for 20 seconds or for however long is comfortable
Exhale slowly
4: Yawn to smile
This exercise gives space to your diaphragm to expand and provides strength to the chest muscle
Sit upright on the edge of your bed or chai
Reach arms overhead
Create a wide-stretching to yawn
Bring your arms down and finish by smiling for three seconds
5: Humming
Any activity that works the abdominal muscles also works the lungs. A simple humming can increase your lung capacity. It also forces stale air out of the lungs so more fresh air can enter. It reduces stress and can help the patient remain in restoration mod
6: Simhasan or Lion pos
It is a unique pose that requires you to make a sound. The sound created during Simhasana resembles the roaring sound of a lion.
Distance your knees as far as you can comfortably, and toes of both the feet must be touching each othe
Move the body slightly forward. Place the palm of your hands on the floor right between the knees
Slightly arch the back and move the head backwards
Open your mouth and draw the tongue outwards towards the chin as far as you can
As you exhale from the mouth, produce a sound of ‘aah’ coming out from your throat
Close the mouth after exhalation and inhale
Relax the body in the final position
Benefits of breathing exercises
They relax your body
They improve oxygenation
Helps to reduce stress and increase energy level
They detoxify your body
It calms you down by reducing cortisol levels (cortisol is a stress hormone
It reduces your heart rate which also contributes to lower stress
Reduces blood pressure which can be beneficial for those with diabetes and hypertension
Helps to strengthen core muscles, especially breathing exercises that include stretching
Improves your breathing abilities so that you can cope with intensive workout routines late
Improves lung elasticity which can be essential for those with asthma, COPD and other lung issue
Daily breathing exercises can improve your overall lung capacity and diaphragm strength in the long terms.
How we breath
The diaphragm is a group of muscles attached to the bottom of your lungs and is the main apparatus that controls breathing. When it contracts (along with other muscles in your lungs and ribs) it forces air into the lungs. Using your shoulders and neck muscles for breathing can harm your natural breathing process
While lung exercises are always good for your health, if you have a chronic lung disease, always consult your doctor before starting an exercise regime. Remember, it’s necessary to listen to your body if you have chronic health problems. Also, you have to practice these exercises regularly for better results.
