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Doing simple breathing exercises regularly involves more than just inhaling and exhaling; it means strengthening the capacity of your lungs. Thus raising the amount of oxygen circulating through your body and reducing stress levels. So why wait? Start practicing today and feel the difference in your breathing capacity in no time! In this blog, we will discuss breathing exercises that help enhance the capacity of your lungs.
Synopsis
Importance of Breathing Exercises
Simple breathing exercises offer a wealth of benefits for your overall health. They can enhance your lung capacity and efficiency – this allows you to take in more oxygen which helps improve circulation throughout your body. This leads to increased oxygen levels in the blood, resulting in reduced stress and more relaxation. Respiratory exercise also aids in relieving symptoms of respiratory issues like Asthma, Chronic obstructive pulmonary disease (COPD), and other lung-related diseases and helps you lead a better quality of life.
10 Breathing Exercises to Enhance Your Lung Capacity
Below are 10 effective breathing exercises to improve lung function:
1. Diaphragmatic breathing
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Rest on the floor with your knees bent. Place a pillow under your head.
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Place one hand on your chest and the other on your stomach.
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Breathe deeply by your nose. Let the air fill your belly.
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Exhale slowly through pursed lips and feel the belly fall.
2. Pursed lip breathing
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Sit comfortably with your neck and shoulder muscles relaxed.
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Inhale slowly through your nose.
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Now, roll your lips like you were going to whistle or blow out a candle. You don’t have to make any sound while doing so!
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Now exhale gently through pursed lips and count 1…, 2…,3… 4…
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Do this for 5-10 minutes, 1-2 times a day.
3. Breath holding
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Sit comfortably, then take a deep breath through your nostrils.
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Hold it for as long as you can, but remember that this should not be uncomfortable. It usually takes about 5-10 seconds; after that, the air is released slowly through the mouth.
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Take a few normal breaths, then repeat this 3-5 times.
4. Rib Stretching
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Stand erect with hands placed on hips.
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Inhale deeply, filling up the lungs, thus expanding the chest cavity wall.
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Hold your breath for 5-10 seconds while feeling stretched around the ribs area.
5. Alternate nostril breathing
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Sit down in a comfortable position and keep your spine straight.
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Use your right thumb to close your right nostril. Use your right ring finger to close your left nostril. One at a time.
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Inhale deeply through the left nostril while keeping the right one closed.
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Hold your breath for a moment by closing both nostrils gently with the thumb and the ring finger.
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Open the right nostril and exhale slowly.
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Follow the sequence by inhaling through the right nostril as you keep the left one closed, then close both and hold again before opening the left nostril for exhalation.
6. Belly breathing with a book
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Lie on your back. Place a medium-sized book on your belly.
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Breathe deeply through your nose, making the book rise as your belly expands.
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Exhale slowly through your mouth. The book falls with your belly.
7. Numbered breathing
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Sit comfortably with your back straight.
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Inhale deeply through your nose.
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Hold your breath again for 4 seconds.
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Exhale slowly through your mouth in 4 seconds.
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Gradually increase the count to 6, 8, or even 10 as you become more comfortable.
8. Seated forward bend
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Sit on the floor. Keep your legs extended in front of you.
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Inhale deeply and lift your arms overhead.
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As you exhale. Bend forward to touch your toes.
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Hold this position for 3-5 breaths. Feel the stretch in your back and hamstrings.
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Inhale as you slowly go back to a seated position.
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Repeat 3-5 times.
9. Standing side stretch
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Stand with your feet apart such that the width between them is the same as hip width.
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Your arms are on your sides.
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Inhale deeply.
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Lift your right arm overhead, stretching it to the left.
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Exhale slowly, feeling the stretch along your right side.
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Hold this position for 3-5 breaths.
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Inhale as you return to the centre. Repeat on the opposite side.
10. Humming breath
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Sit comfortably with your eyes closed.
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Take a deep breath through your nose.
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Now, exhale while making a soft hum. Feel the buzz in your chest and throat.
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Continue humming until you have exhaled completely.
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Repeat for 5-10 breaths, 1-2 times daily.
Consult our pulmonologist in Bangalore if you need to learn more about breathing exercises to strengthen lungs.
Conclusion
Consistency is very important; hence, for optimum results, do these workouts daily. Breathing exercises for lungs like breath holding can be gradually increased in duration as you get comfortable. If you have any pre-existing respiratory illnesses, get a go-ahead from your physician before starting these physical exercises.
Consult our pulmonology hospital in Bangalore if you need to learn exercises to increase lung capacity.
FAQ's
You should do the breathing exercises you are comfortable with daily for the best results.
If you have any pre-existing respiratory illnesses, consult with a pulmonologist before starting any new breathing exercises.
Breathing exercises can help manage the symptoms, but they are not a replacement for medication.
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