9 Lung-Strengthening Exercises for a Healthier You

Breathing is the essence of life. Life begins and ends in a breath. So, it is very important to ensure that you are breathing right and your lungs are functioning well. Here are 9 simple breathing exercises for your lungs. 

These breathing exercises enhance your lung capacity and lung health.

Like the skin or hair, our lungs also degrade with age. Lung volume and lung capacity may decrease with the progress of age. It particularly begins in the mid-20s. Reduced lung capacity means decreased levels of oxygen in the body.

A scarcity of oxygen increases fatigue and further fastens aging!

Yes! Only eating well and exercising is not enough to arrest aging. You also need to breathe right and in rhythm. It’s important to take proper care of your lungs for your breathing to be correct.

Ayurveda says breathing is a powerful tool to enhance your health. From relieving stress to beating anxiety to decreasing cardiac risk, a lot can be done in a single breath. And though it’s an involuntary action, you can train your mind to breathe right.

Check out these 9 breathing exercises for your lungs.

Also Read: Healing Power of Pranayama

9 breathing exercises for your lungs

1. Diaphragmatic breathing

Healthy breathing involves the diaphragm as the primary breathing muscle. However, many people develop an unhealthy habit of using the muscles in the neck, shoulders, or back. This greatly limits the amount of air that enters and leaves the lungs. 

Studies show that diaphragmatic breathing is effective in improving lung capacity. It strengthens the diaphragm muscles which support your lung functions. Because it involves the filling of air in your abdomen, it’s also called belly breathing.

Diaphragmatic breathing is particularly helpful for people with COPD. It also helps people having asthma or chronic bronchitis. Professional singers use this breathing technique to increase their lung capacity.

How to perform Diaphragm breathing?

2. Pursed lip breathing

This simple breathing exercise is especially beneficial in chronic lung conditions. Conditions like bronchitis and asthma result in inflamed airways. This prevents fresh air circulation through the lungs. Stale air gets trapped inside which makes it difficult to absorb the fresh air. 

Pursed lip breathing forces your airways to stay open for longer. It’s a slow breathing technique that keeps your airways open for longer. This makes the exchange of oxygen and carbon dioxide much easier. 

How to perform Pursed lip breathing?

3. Anuloma Viloma Pranayama

Anuloma Viloma increases the amount of oxygen taken into the body. Research shows that it helps in improving lung function and endurance. Practicing it regularly improves the stamina of your lungs. This aids in treating respiratory problems like asthma or allergies.

Professional swimmers practice this to strengthen their lung functions. Practising Anuloma Viloma can strengthen your lungs against the virus and bacteria.

Another study revealed that practicing anuloma viloma pranayama every day can help in relieving sinus inflammation. It increases the resistance of your sinuses and helps clear both nostrils. 

How to practice Anuloma Viloma to enhance lung functioning?

4. Kapalabhati Pranayama

Kapalabhati is another breathing technique popular for its weight loss benefits.  But what’s lesser known is that it works wonders for the lungs too. It’s forceful breathing that strengthens the lungs and improves their capacity. Regular practice activates the diaphragm area thereby improving the efficiency of the lungs. 

Research shows that Kapalabhati helps in removing blockages in the lungs.

Kapalabhati is not just a simple breathing technique but it’s also a detox technique. It helps in clearing mucus in the air passages, relieves congestion, and improves lung capacity. 

Studies show that 6 weeks of Kapalabhati can significantly improve lung function.

How to practice Kapalbhati to increase lung capacity?

5. Ujjayi Pranayama

This victorious breathing is both energizing and relaxing.

Ujjayi encourages the full expansion of the lungs. It focuses your attention on your breath and assists in calming the mind. In Ujjayi Pranayama you become aware of your breathing. 

Regular practice of ujjayi breathing lengthens your breath and strengthens your lungs and diaphragm. 

How to practice ujjayi pranayama for lungs?

6. Co-ordinated breathing

It’s a controlled breathing technique to keep the airflow steady while exercising.

Co-ordinated breathing is very helpful in relieving shortness of breath and improving lung capacity. It’s an intelligent way to keep your focus on your breathing while you exercise. 

In this breathing exercise, the key is to coordinate your breaths with the rhythm of your movements. This helps you breathe steadily and deeply while performing physical activities. 

Coordinated breathing helps you remember to breathe steadily while exercising.

Many people hold their breath or breathe erratically while exercising. This disrupts the flow of oxygen in high demand during such physical activities. Practicing co-ordinated breathing while exercising is a smart way to tackle this.

How to perform coordinated breathing for increasing lung capacity?

• Take a long deep breath in the first step of the exercise.
• And exhale with pursed lips during the most strenuous part of the exercise.
• Repeat this process for every set and every exercise.
• This keeps your breathing in a rhythm, enhances lung function, and boosts fat burning.

7. Deep breathing

Long deep breathing is a powerful tool to enhance your lung capacity.

A long deep breath fills your lungs pushing out the stale air. This helps your body to perform a complete exchange of incoming oxygen with outgoing carbon dioxide. 

Deep breathing can slow the heartbeat, lower blood pressure and relieve stress.

When performed regularly, this breathing exercise helps the diaphragm function optimally. It further helps in relieving stress and anxiety.

How to perform deep breathing for enhancing lung capacity?

8. Rib stretching exercise

This exercise stretches your ribs to help your lungs absorb as much air as possible.

Rib stretching exercise is all about breathing through your lungs so that the ribs expand and contract as you inhale and exhale. It also trains your lungs to take in the maximum amount of oxygen. 

When done on regular basis, rib stretches enhance your lung capacity. 

How to perform rib stretching exercises to enhance your lung capacity?

• Standing upright with your hands on your hips. 
• Now, slowly inhale air until your lungs fill to their capacity. 
• Hold your breath for 20 seconds or longer. 
• Exhale slowly and relax.
• Repeat. 

9. Huff Cough

Huff cough exercise helps you cough up mucus effectively. Thus, making your breathing smooth and easy.

How to practice the huff cough?

Also Read: Bhramari Pranayama – a powerful tool to cure tinnitus

Take these tips from an Ayurvedic doctor

• Be watchful – If you feel any discomfort or light-headedness then stop immediately.
• Don’t Force –Do the best you can and your breathing will improve automatically with practice.
• Have Patience – In Pranayama you make small unperceivable progress each passing day.
• Proceed with Caution – Don’t practice pranayama if you are pregnant or suffering from severe chronic health issues.
• Practice regularly – These exercises are really simple and have significant benefits when performed daily.

You must try these Breathing exercises for your lungs

These 9 breathing exercises for your lungs are clinically proven and scientifically backed. 

Practice these regularly and you can do most of them anywhere anytime.

So, why wait? Pick the easiest one and start right away.

And don’t forget to write back to me to share your reviews.

Ayurvedic doctor’s opinion

It is essential to incorporate breathing exercises into your daily routine to maintain good lung health. The nine breathing exercises mentioned in this article, including diaphragmatic breathing, pursed-lip breathing, and alternate nostril breathing, have been shown to improve lung function and reduce stress levels.

Several studies have investigated the benefits of breathing exercises for lung health. A study published in the Indian Journal of Physiotherapy and Occupational Therapy found that diaphragmatic breathing exercises improved lung function and reduced respiratory rate in patients with chronic obstructive pulmonary disease (COPD). 

Another study published in the Journal of Clinical Nursing showed that deep breathing exercises improved lung function and reduced anxiety levels in patients undergoing thoracic surgery.

Additionally, research has shown that breathing exercises can be an effective tool for managing stress and anxiety. A study published in the Journal of Alternative and Complementary Medicine found that slow-paced breathing exercises reduced perceived stress and anxiety levels in healthy individuals. 

Another study published in the Journal of Psychosomatic Research showed that breathing exercises reduced symptoms of anxiety and depression in patients with generalized anxiety disorder.

Moreover, incorporating breathing exercises into your daily routine can have positive effects on overall health and well-being. A study published in the Journal of Breath Research showed that regular breathing exercises improved cognitive function and increased feelings of relaxation and well-being in healthy individuals.

In conclusion, breathing exercises are a simple and effective way to improve lung function, reduce stress levels, and promote overall health and well-being. The nine breathing exercises outlined in this article are easy to perform and can be incorporated into your daily routine. By practicing these exercises regularly, you can improve your lung health and enhance your quality of life.