Did you know that your lungs need physical exercises to stay healthy and for your body to function normally? Your body needs oxygen to survive. Every activity in the body depends on oxygen, including the metabolic function of cells. The lungs perform the task of supplying oxygen to every part of the body. By regularly practicing a few exercises, you can train your lungs to increase their capacity, which will help you inhale more oxygen. This, in turn, will protect the body from various respiratory disorders, help increase endurance, and ensure that every part of the body receives adequate oxygen.
Exercises to Increase Lung Capacity
Warm-Up
A warm-up is necessary before doing any exercise. So, let’s warm up before starting the exercises to increase lung capacity.
Head tilts (left and right) – 1 set of 10 repetitions
Neck stretches
Arm circles – 1 set of 10 repetitions
Shoulder circles – 1 set of 10 repetitions
Waist circles – 1 set of 10 repetitions
Bend down and touch your toes – 1 set of 5 repetitions
Interlace your fingers, stretch your arms forward, and pull your shoulders back.
Slow jogging – 1 set of 20 repetitions
These are some recommendations for warming up; you can warm up however you like, the important thing is to move a little to warm up the joints and prepare the body for exercise.
Now you are ready to start the lung exercises. Here’s what you need to do.
1. Abdominal Breathing
Abdominal breathing is an excellent exercise when it comes to increasing lung capacity. Here’s a step-by-step explanation.
How to do abdominal breathing
Lie on your back with one hand on your abdomen and the other on your chest.
You can place a pillow under your knees.
Inhale through your nose, hold your breath, and exhale through your mouth.
Try to tighten your abdominal muscles at the end to eliminate any residual air from your lungs.
Do this 10 times and then sit up.
Relax your shoulders, keep your back straight, and practice abdominal breathing.
Duration
5 minutes each day.
2. Rib Stretching
This exercise involves breathing through the lungs so that your ribs expand and contract as you inhale and exhale. This will train your lungs to inhale the maximum amount of oxygen.
How to do the rib stretching exercise
In this exercise, you need to stand upright with your back straight and exhale all the air from your lungs.
Inhale slowly and hold as much air in your lungs as possible.
Hold your breath for 10 to 15 seconds before exhaling slowly.
Do this exercise three times a day to improve lung capacity.
Place your hands on your waist and lean to each side alternately.
Raise your hands above your head. Bring your left hand back to your left waist and bend to the left to feel the stretch on the right side.
Do the same on the other side. Repeat this several times.
Finish with a few deep breaths.
Duration
2-5 minutes each day.
3. Numbered Breathing
This exercise will help if you suffer from COPD (Chronic Obstructive Pulmonary Disease) or just want to increase your lung capacity.
How to do numbered breathing exercises
Stand upright with your feet shoulder-width apart.
Inhale through your nose for 2 seconds, and while exhaling, purse your lips and exhale for 4 seconds.
Add a slight variation to this exercise by clasping your hands together and extending your arms in front of your chest.
Inhale through your nose, and while exhaling, twist to the left and then to the right. Do this as long as you exhale. Ensure that the duration of the exhalation is longer than that of the inhalation.
Another variation is to bend your elbows and place your fingers on your shoulders (like a chicken) and inhale. While exhaling, make a set of circles with your arms.
Now, do abdominal breathing for 1 minute.
Finally, finish with a strong breath.
Duration
5 minutes each day.
4. Oriental Breathing
Oriental breathing is another breathing exercise that helps the lungs function efficiently and optimally. It can also help you lose weight.
How to do oriental breathing exercises
Stand with your right foot in front of your left foot.
Tighten your glutes, lean back slightly, and keep your shoulders relaxed.
Inhale for 3 seconds, and then raise your arms from the sides to above your head while inhaling.
Pause for a moment and then exhale forcefully. Move your hands from above your head to the sides while exhaling.
Repeat this 3-5 times.
Duration
2 minutes each day.
5. Pushing Out Air
Pushing out air is a super powerful breathing exercise that increases your lungs’ capacity to absorb oxygen.
How to do the pushing exercise
Stand in a vertical position and bend your knees slightly.
Lean forward while pushing all the air out of your lungs.
Return to a standing position while inhaling.
Fill your lungs with as much air as possible and hold your breath for as long as you can.
Extend your arms above your head and lower your back to the initial position while exhaling. Do this exercise 4 times a day.
Duration
1 minute each day.
6. Pranayama for Strengthening the Lungs
Anulom-vilom is a pranayama that can help improve lung capacity. Doing this correctly can be challenging at first, but practice will help you achieve perfection.
How to do Anulom Vilom pranayama
Sit in a lotus position. Keep your back straight.
Close your left nostril with the ring finger of your left hand.
Breathe deeply and slowly through your right nostril.
Now, close your right nostril with your thumb and simultaneously open your left nostril by releasing the ring finger.
Exhale slowly through your left nostril.
Breathe deeply and slowly through your left nostril.
Again, close your left nostril with your ring finger and simultaneously open your right nostril by releasing your thumb. Exhale slowly.
Do this 10 times.
Duration
5-7 minutes each day.
7. Aerobics
Aerobic exercises play a significant role in increasing lung capacity, making large muscle groups work at a rhythmic pace. They strengthen the heart and lungs and also play a role in improving the body’s endurance. Therefore, the body will be able to use oxygen more efficiently and can also improve your breathing. You should take long and brisk walks daily. Stationary cycling is another type of aerobic exercise that helps improve lung capacity.
Duration
20 minutes each day.
8. Water Exercises
Water workouts make the body work harder, as water acts as a source of resistance. This helps strengthen the lungs. You can do weight lifting and stretching exercises in water.
Make sure the water is up to your neck during the workout. With regular practice, this will greatly increase lung efficiency.
Duration
20 minutes each day.
9. Cardio Exercises
Lung capacity increases significantly with cardio exercises. The body needs a minimum of 30 minutes of training to stay in shape. The basic principle is that when a person gets tired from doing a fast and vigorous workout, their lungs have to work harder. This increases their capacity.
There are many cardiovascular exercises you can do easily. Some of the best cardio exercises to expand lung capacity are running, jogging, and swimming. You can even go to the gym to train with heavy weights. Just make sure to warm up before the workout.
Duration
20 minutes each day.
10. High-Altitude Training
The oxygen content at high altitudes is lower, and therefore, lung capacity increases significantly if you train at such altitudes. You should start slowly, as it is difficult to exercise at higher altitudes. You need to give your body at least two weeks to acclimatize to the altitude. Make sure to get initial assistance from a qualified instructor, as unsupervised training could increase the risk of altitude sickness.
Duration
20 minutes each day.
Tips
Make sure your breathing is steady and slow whenever you do any breathing exercise. While exhaling, the lungs should be completely emptied.
Always stand upright while performing breathing exercises.
Engage in regular sports activities.
You can also learn to play a wind instrument to increase your lung capacity.
If you don’t like wind instruments, you can learn to sing or join a choir to enhance your lung capacity.
If you splash water on your face while doing breathing exercises, it will increase your heart rate, and the movement of oxygen throughout the body will become easier.
Take necessary precautions while practicing your breathing. Learn to relax your muscles, especially while doing breathing exercises.
Adjust your body to the surrounding environment and temperature. This is also known as body acclimatization.
Start with small sets and gradually increase the duration of the exercises.
Consume foods rich in antioxidants.
Always follow safety measures, especially during water exercises.
Warnings and Precautions
Quit smoking or avoid being around smokers.
Do not overexert your body.
Practice proper techniques for inhaling and exhaling.
Many people feel they do not need to increase their lung capacity until a simple and short exercise, like playing with their children or running with pets, tires them out and leaves them breathless. Now they can do these exercises to increase their lung capacity and enjoy their free time with loved ones without experiencing breathing difficulties and fatigue.
