You might take deep breaths for many reasons: to calm down, release tension, center yourself and prepare for action.
If you’re like most people, you take your lung health for granted due to the unconscious nature of breathing, but reduced lung capacity greatly impacts quality of life. That’s why it’s important to actively strengthen your lungs.
#1 Practice Breathing Exercises
You only use about 50% of your lung capacity while breathing normally and at rest. But your lungs are like any other muscle – they require exercise to stay strong.
These breathing techniques will stretch your lungs and boost cell oxygenation:
Diaphragmatic breathing: Inhale through your nose and let your belly expand as you fill your lungs. Allow your rib cage to widen naturally and lift your chest. Exhale through your mouth as you let your chest fall and your abdominal and diaphragm muscles contract.
Deep breathing: Breathe slowly through your nose and let your chest rise and fall. Deep breathing is simpler than diaphragmatic breathing and is a good introduction to breathing techniques.
Breath counting: Count how long it takes to fill your lungs with air, and match that amount of time on your exhale.
Pursed lip breathing: This technique slows your breathing and is beneficial if you have chronic obstructive pulmonary disorder (COPD). Breathe in through your nose for a few seconds. Purse your lips, exhale twice as long as your inhale and repeat.
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#2 Sit and Stand Tall
Your lungs are soft organs and only take up as much space as they’re given. Hunched posture pushes your stomach and other organs toward your lungs, reducing the space they have to inflate and deflate. Straighten your back and reach your arms over your head to stretch your lungs and rib cage. You can also lean back and push your chest out to give your lungs room to expand.
#3 Exercise for Your Lungs
Getting at least 20 minutes of daily exercise that leaves you slightly winded will give your lungs the workout they need. Cardio exercises, such as jogging, brisk walking, swimming and cycling, get your heart pumping and oxygen flowing. Rapid breathing also expels toxins, dust, smoke and allergens from your lungs.
#4 Beware of Indoor and Outdoor Pollutants
Mold, mildew, radon and secondhand smoke damage lung tissue and increase your risk for lung disease. You can buy at-home test kits to check the indoor radon level and install carbon monoxide detectors to protect your lungs. It’s also a good idea to check the air quality before venturing outside to avoid exposure to airborne contaminants.
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#5 Quit Smoking
It’s proven that smoking increases your risk for cancer, COPD, bronchitis and emphysema. Smoking narrows your lung passages over time and makes normal breathing difficult. It also inflames and destroys lung tissue. Talk with your doctor about kicking the habit. Products like nicotine gum, lozenges and patches can ease your cravings. Then, clean and ventilate indoor spaces that have been exposed to smoke to eliminate residual nicotine.
#6 Drink Plenty of Water
Your lungs require hydration to keep the mucus lining thin, which helps them function better. Dehydration thickens the mucus lining, which can trap germs and bacteria and cause lung infections.
Embassy Healthcare offers pulmonary rehabilitation to help you improve and maintain your lung health and function. Call 216-378-2050 or contact us online for more information.
