Effective Breathing Exercises to Boost Lung Capacity

Age causes a decrease in lung capacity. Many men and women experience issues that make it difficult to breathe in or out around the age of 35. It becomes difficult to cope with the conditions of asthma. Nowadays, it is becoming hard to avoid pollution wherever you are, whether you are exposed to the outer environment, working in a factory or coal mines, or exposed to asbestos and many harmful chemicals. For many reasons, we cannot avoid going out. In some cases, even while staying indoors, we face breathing difficulties while smoking or cooking in the kitchen.

Nonetheless, some breathing exercises can increase lung capacity and facilitate easier breathing.

People who want to keep their lungs healthy by learning how to breathe in fresh, oxygen-rich air and exhale stale, harmful air and use Ayurvedic lung detox capsules are advised to read this blog:

1. Diaphragmatic Breathing

Benefits

It is when you breathe from the diaphragm, a key muscle for breathing. It will improve the potency of the lungs. You can expel the wasteful air and inhale fresh or oxygen-rich air.

Steps of Performing This Yoga

• Lie down with your back touching the floor.
• Keep one hand on your chest and the other on your abdomen.
• Try to inhale deeply from the diaphragm and expel the bad air from the pursed lips.

2. Pursed Lip Breathing

Benefits

Gasping for oxygen will lessen when inhaling through the nostrils and exhaling through the pursed lips. This will improve the efficiency of the lungs and stimulate the exchange of oxygen and carbon dioxide smoothly.

Steps of Performing Pursed Lip Breathing

• Inhale deeply.
  
• Exhale through the lips by opening slightly and then making a whistling sound.

3. Alternate Nostril Breathing

Benefits

To increase lung strength and breathing efficiency, a technique known as nadi shodhana entails inhaling and exhaling through the nostrils. You can hold your breath for some time and then proceed further. Anulom Vilom is a variation of the alternating breathing technique. It would improve the lung capacity by stimulating oxygen intake and the release of carbon dioxide. In the same way, nadi shodhana is another variation of alternate nostril breathing wherein the person breathes from one nostril to another while holding the breath during inhalation.

Steps of Performing Yoga

Anulom Vilom

• After finding a comfortable position, you may be seated in a padmasana posture.
• By pressing on one side of the nostril with the index finger, you can breathe in from the other one.
• Alternatively, you can exhale from the other one.
  

Nadi Shodhana

• Sit erect and close your eyes.
• Adopt the nasagra mudra with the right hand (fold the index and middle finger) and the chin mudra on the left hand.
• Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring finger. Open and exhale slowly through the right nostril.
• Keep the right nostril open, inhale, then close it using your thumb, and open and exhale slowly through the left. This is one cycle. Repeat 3 to 5 times.

4. Rib Stretch Breathing

Benefits

It is the intercostal breathing that might enable you to get healthy lungs. The process of inhaling will aid in the expansion of the rib cage since it will be filled with oxygen and thereby improve lung health and its capacity.

Steps of Performing Rib Stretch Breathing

• Stand straight while keeping your hands on your buttocks.
• Breathe in slowly till you keep your lungs full.
• Manage to hold your breath for at least 20 seconds
• Then exhale slowly.
• Repeat

5. 4-7-8 Breathing

Benefits

Till now, no conclusion has been reached about how far this specific breathing exercise can benefit any person who may be suffering from a lung problem. This pattern of breathing will help in the process of inhaling for 4 seconds, holding the breath for 7 seconds and then exhaling for 8 seconds.

Steps of Performing 4-7-8 Breathing

• Be seated comfortably.
• Breathe in till the count of 4.
• Hold your breath for 7 seconds
• Make an oral whooshing sound to release the breath.

6. Box Breathing

Benefits

As the respiratory rate increases, it gets difficult to breathe with ease. This slows down the respiratory process and is another method of practicing deep breathing. This slow breathing exercise can help increase the oxygen in your lungs and that would surely be effective.

Steps of Performing Box Breathing

• Inhale deeply till the count of 4.
• Hold till the count of 4.
• Exhale deeply till the count of 4.
• Hold till the count of 4.

7. Yawn to Smile

Benefits

This simplest deep breathing technique may improve diaphragm expansion, chest opening, coordination, and strength.

Steps of Performing Yawn to Smile

• Either sit or stand straight.
• Raise your hands and clasp them together.
• Stretch and make efforts to open your mouth and yawn.

8. Humming

Benefits

Since we typically hum in our free time, doing it as exercise would strengthen our abdominal muscles, strengthen our lungs, and increase our breathing capacity. You can easily do this exercise after having a nutritious meal and 2 capsules of Ayurvedic Vayu Shuddhi.

Conclusion

These days, it is nearly impossible to avoid pollution when you are out or working in a factory or plant where hazardous chemicals and gases are produced. Additionally, as you age, you will notice that your lungs’ capacity diminishes. You may be able to cough up and get rid of phlegm by doing breathing exercises that help clear the toxic mucus that has accumulated in your lungs.

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