Our lungs bear the heavy duty of dispensing oxygen to our body while simultaneously expelling waste gases. Any strain on your lung function or capacity can translate into laboured breathing, which influences your ability to perform physical activities. Lung functioning is a set process that cannot be improved. However, lung capacity can be increased to enable efficient use of oxygen by your body. One of the most effective strategies in this regard is breathwork or breathing exercises. These exercises are easy to perform and crucial in supplementing your respiratory health. 

Benefits of breathing exercises

Different biological and environmental factors that can impact our lung health, include natural aging, pollution, smoking, inflammation, and various respiratory diseases. This emphasizes the importance of exercises that can improve your lung health. Breathwork can increase lung capacity, which allows us to breathe easily and perform physical functions without quickly running out of breath. Breathing exercises may also prove helpful to people battling chronic illnesses such as lung cancer, which results in breathing difficulties. You can head to online resources such as www.lungcancergroup.com for any guidance or further details related to lung cancer. 

People with other chronic conditions, like chronic obstructive pulmonary disorder (COPD) and its associated restriction in airflow, can also benefit from breathwork. 

Let us look at a few breathing exercises that can help strengthen your diaphragm muscle and increase your lung capacity.

1. Pursed Lip Breathing

This simple yet effective exercise works by slowing down your breathing. When you exhale slowly through pursed lips, it makes your airways remain open for longer. This allows you to breathe easily and reduce the workload of your respiratory muscles. According to a study, pursed lip breathing can enhance exercise tolerance and improve breathing patterns in individuals with COPD. 

Here is a step-by-step guide you can follow:

1. Start by inhaling through your nose.
2. Form your lips into a puckered shape, as if you’re getting ready to blow out a candle.
3. Exhale slowly, ensuring that exhalation takes twice as long as your inhalation.
4. Practice 5 to 10 minutes daily.
5. Diaphragmatic Breathing

Another exercise recommended by the American Lung Association is diaphragmatic breathing or belly breathing. The diaphragm is the primary muscle in respiration. However, in some cases, such as with individuals who have COPD, the diaphragm may not function as efficiently as it should. Fortunately, belly breathing can help strengthen the diaphragm and improve the rate at which your lungs expand and contract.

Here is a step-by-step guide you can follow:

1. Start by placing your hand or a lightweight object on your stomach to monitor your breathing.
2. Inhale slowly through your nose for two seconds, paying attention to how far your stomach rises as you fill your lungs with air.
3. Press on your abdomen as you exhale.
4. As you inhale through your nose again, focus on making your stomach rise even higher than it did with the previous breath.
5. Exhale slowly, aiming to make each exhalation two or three times longer than your inhalation.
6. You can periodically perform gentle shoulder rolls and move your head from side to side to prevent any tension in your upper body.
7. Practice 5-10 minutes daily.
8. Pushing Out

“Pushing out” is a breathing exercise recommended by lung health professionals, particularly for individuals with chronic lung diseases. It is designed to strengthen your respiratory muscles and, in turn, increase your lung capacity. By expanding your lungs’ ability to absorb oxygen, you can experience greater stamina and an overall improvement in your well-being.

Here is a step-by-step guide you can follow:

1. Begin by standing up straight with your knees relaxed.
2. As you exhale, slowly bend down from your waist. 
3. Inhale deeply, taking in as much air as your lungs can comfortably hold.
4. While holding your breath, if you can manage it, raise your arms above your head. Count to 20 seconds while maintaining this position.
5. After counting to 20, slowly lower your arms and exhale through your mouth. Return to a relaxed, upright position.
6. Repeat these steps a total of four times.
7. Rib Stretching

Rib stretch not only helps clear your lungs but also has the potential to increase your lung capacity. It is an easy exercise and takes just a few minutes to complete. A study conducted in 2017 also highlighted the positive effects of rib cage joint mobilization and chest wall stretch exercises on lung capacity. 

Here is a step-by-step guide you can follow:

1. Start by standing up straight.
2. Exhale until your lungs are empty, releasing all the air.
3. Inhale deeply, filling your lungs to their maximum capacity.
4. While holding your breath for at least 20 seconds, place both hands on your hips. Position your thumbs facing forward and your pinkies resting on the small of your back.
5. Exhale slowly and return to a relaxed, upright position.
6. Repeat three times.
7. Humming Bee Breath

The Humming Bee Breath, as the name suggests, combines the gentle hum of your voice into a breathing exercise. This technique can improve pulmonary functions and the distribution of oxygen throughout your body.

Here is a step-by-step guide you can follow:

1. Sit upright, close your eyes, and tune into the sensations within your body.
2. Place your index fingers on your ears gently. 
3. Take in a deep breath, filling your lungs to their capacity.
4. As you exhale, begin a gentle humming sound.
5. Take another deep breath in and repeat a few more times.

Other Tips for Healthy Lungs

Some other guidelines that can be followed to ensure optimal respiratory health are as follows:

• Avoid smoking and take precautions against environmental pollutants.
• Eat a diet rich in anti-inflammatory foods and drink plenty of water.
• Exercise regularly (if you have a respiratory condition, follow your physician’s advice).
• Boost indoor air quality by using filters and humidifiers.
• Prevent lung infections by getting vaccinated for viral diseases such as pneumonia.

Final Thoughts

Our lungs are responsible for supplying oxygen to the body and filtering the air we breathe. Consequently, a high lung capacity and diaphragmatic strength are essential for good respiratory health. You can naturally improve these indicators through various breathing exercises, from pursed lip breathing to rib stretching and abdominal breathing. Whether you have a chronic lung condition or simply want to enhance your lung health, these exercises offer an easy way to invest in your respiratory wellness. So, take a deep breath to start on the path to healthier lungs!