Our lungs play a vital role in supplying oxygen to the body, but their capacity and function naturally decline as we age after our mid-20s [1]. Lung capacity refers to the total amount of air our lungs can hold, and maintaining it is essential for overall health. This capacity gets hampered when you suffer from a respiratory condition. Fortunately, regular breathing exercises can help strengthen respiratory muscles, improve efficiency, and enhance respiratory endurance.
Whether you have a respiratory condition or simply want to boost lung function, specific exercises can help increase lung capacity, improve endurance, and reduce breathlessness. Research suggests that lung-focused exercises can significantly improve quality of life and decrease shortness of breath, particularly in individuals with pre-existing conditions [2], [3].
In this blog, we will explore different exercises to improve lung health.
How to Support and Improve Lung Health?
When we have healthy lungs, breathing is natural and easy. Over time, people with conditions like asthma and COPD may experience reduced lung capacity, which causes oxygen levels to fall below optimal levels in the body, potentially leading to breathlessness.
Fortunately, many breathing exercises can help strengthen the respiratory system and are beneficial for increasing lung capacity and maintaining lung health.
Performing these exercises regularly can help reduce breathlessness and increase overall energy. Incorporating specific yoga poses like Padmasana (Lotus Position) or comfortable seated postures can be particularly beneficial for maintaining and improving lung health by supporting good posture and diaphragm movement.
5 Breathing Techniques to Make Lungs Stronger
1. Belly Breathing
Belly breathing, also called “Diaphragmatic breathing,” engages the diaphragm to support full lung expansion during inhalation. This technique is a cornerstone of pulmonary rehabilitation and may benefit people with COPD by strengthening the diaphragm and potentially improving lung capacity when performed as part of a supervised respiratory rehabilitation program [4].
Follow the given steps to practice belly breathing:
- Lie down on your back.
- Keep one hand on the belly and the other on the chest.
- Inhale slowly through your nose for a count (e.g., 2 seconds), so the stomach should move more than the chest.
- Exhale slowly through your mouth while pressing on the abdomen.
- Repeat the same.
2. Pursed Lips Breathing
Pursed lips breathing is a technique that helps slow your breath and reduces the workload on your lungs, keeping airways open for longer. This breathing pattern may improve the exchange of oxygen and carbon dioxide, thus increasing the efficiency of the lungs.
To practice pursed lips breathing:
- Inhale slowly through your nose.
- Pout your lips like you are about to blow something.
- Slowly breathe out through pursed lips for twice as long as the inhalation.
- Repeat.
3. Deep Breathing
Performing deep breathing techniques (often practiced in yoga as Dirgha Pranayama or Three-Part Breath) prevents air from getting trapped in our lungs, which may cause restlessness.
Here is how to practice deep breathing:
- Expand your chest fully while keeping your elbows relaxed or resting hands comfortably.
- Inhale deeply through the nose.
- Hold your breath and count to 5 (only if comfortable, otherwise skip the hold).
- Exhale profoundly and slowly remove the air until you feel that all the inhaled air has been exhaled.
Note: This exercise should be accompanied by daily breathing exercises, including alternate nostril breathing (Nadi Shodhana) or humming bee breath (Bhramari Pranayama), and must be performed 3-4 times daily.
4. Buteyko Breathing Technique
The Buteyko breathing technique is a specially designed approach that focuses on gentle, shallow breathing and prolonged breath holds [5]. This method emphasises controlling the speed and volume of breath.
The Buteyko method improves breath control and promotes proper breathing patterns. Practising this technique is often recommended to help some individuals manage symptoms such as breathlessness or wheezing when used as part of a broader respiratory care plan and under professional guidance [5].
5. Roll Breathing
Roll breathing teaches you to use your full lung capacity by training you to feel the movement of your breath in your abdomen and chest sequentially.
Tips for roll breathing:
- Place your left hand on your belly and your right hand on your chest.
- Fill your lower lungs so the belly rises first, and the chest remains still.
- Fill your upper lungs so the chest rises second.
- Breathe in through your nose and breathe out through your mouth, reversing the process (chest falls first, then belly draws in).
- Repeat 8 to 10 times.
People with poor lung health should practice slow breathing for several weeks, as this method also relieves breathlessness.
According to the American Lung Association (ALA), people who perform breathing exercises show increased lung capacity and other potential benefits, like:
- Reduced breathlessness [4]
- Improved quality of life
- Enhanced respiratory muscle strength
Physical Activities To Support Lung Capacity
People who experience breathing problems generally avoid physical activities because of breathlessness. However, with appropriate guidance, practising physical activities may improve lung health and make them stronger. It is crucial to consult a healthcare provider before starting a new exercise regimen, especially if you have a chronic respiratory condition.
Some common physical exercises that can be performed include:
- Walking
- Stretching
- Weight training
- Hydrotherapy (water-based exercises)
What Happens to the Lungs When You Exercise?
While doing exercise, the heart and lungs are the two most active organs that come into action. Lungs receive oxygen, deliver it to the bloodstream for energy transport to the body, and remove carbon dioxide from the body.
While exercising, muscles work harder, and the body uses more energy and oxygen. To cope with the demand, our breathing pattern increases to about 40–60 breaths per minute during intense exercise, compared to the normal 12–20 breaths per minute [1], which increases lung activity and improves lung function.
Conclusion
Incorporating lung-strengthening exercises into your daily routine can significantly support respiratory function, help maintain lung capacity, and enhance overall endurance. Whether through deep breathing techniques, aerobic activities, or resistance training, these exercises help your lungs work more efficiently, reducing breathlessness and improving oxygen circulation.
Consistency is key. Practising these exercises regularly can lead to long-term benefits, especially for those with respiratory conditions. Along with exercise, maintaining a healthy lifestyle, staying hydrated, and avoiding pollutants further support lung health. By taking proactive steps, you can help keep your lungs strong and enjoy better breathing for years.
Frequently Asked Questions (FAQs)
What are the best exercises to strengthen lung health?
Deep breathing exercises, diaphragmatic breathing, pursed-lip breathing, aerobic activities (such as walking, jogging, and swimming), and yoga practices improve lung capacity and overall respiratory function.
How often should I do lung exercises for noticeable improvement?
Practising breathing exercises daily for at least 10–15 minutes and engaging in aerobic activities 3–5 times a week can help enhance lung efficiency and endurance over time.
Are there any precautions to take while doing lung exercises?
Always start slowly, avoid overexertion, and practice in a well-ventilated area. If you experience dizziness, shortness of breath, or discomfort, stop immediately and seek medical advice.
Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.
References
[1] National Library of Medicine. (2016). Your Lungs and Exercise. Breathe, 12(1), 97–100. https://doi.org/10.1183/20734735.ELF121
[2] LIU, W., PAN, Y.-L., GAO, C.-X., SHANG, Z., NING, L.-J., & LIU, X. (2013). Breathing exercises improve post-operative pulmonary function and quality of life in patients with lung cancer: A meta-analysis. Experimental and Therapeutic Medicine, 5(4), 1194–1200. https://doi.org/10.3892/etm.2013.926
[3] Jun, H.-J., Kim, K.-J., Nam, K.-W., & Kim, C.-H. (2016). Effects of breathing exercises on lung capacity and muscle activities of elderly smokers. Journal of Physical Therapy Science, 28(6), 1681–1685. https://doi.org/10.1589/jpts.28.1681
[4] American Lung Association. (2022). Breathing Exercises | American Lung Association. https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
[5] Hosseini, S., & Shokouhi, H. (2018). The Effect of Buteyko Breathing Technique on Clinical Symptoms of Asthma: A Review of the Literature. Acta Medica Iranica, 56(10), 629–636. https://actamedica.tums.ac.ir/index.php/actamedica/article/view/6462
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