Exercises to increase lung capacity

Did you know that even your lungs need exercise to keep healthy and for your body to function normally? Your body requires oxygen for living. Every activity in the body is dependent on oxygen, including the metabolic functioning of cells. The lungs conduct the responsibility of providing oxygen to every region of the body. And, by executing a few workouts frequently, you may educate your lungs to enhance their capacity, which will lead to greater lung efficiency and better oxygen intake. This will, in turn, protect the body from numerous respiratory diseases, aid build stamina, and provide increased oxygen delivery to every area of the body. So, scroll straight down and check out these super-efficient workouts to boost your lung capacity as you experience an improved quality of life.

Exercises To Increase Lung Capacity

Warm Up

A warm up is important before undertaking any activity.So, let’s warm up before commencing the workouts to enhance lung capacity.

Head Tilt (left and right) – 1 set of 10 repetitions
Head Nod (up and down) – 1 set of 10 repetitions
Neck stretch
Arm circles – 1 set of 10 repetitions
Shoulder circles – 1 set of 10 repetitions
Waist circles – 1 set of 10 repetitions
Bend over and touch toes – 1 set of 5 repetitions
Calf raise – 1 set of 20 repetitions
Interlock your fingers, extend your hands forward and lift your shoulders back.
Slow spot jogging - 1 set of 20 repetitions

Now you are ready and may start the lung workouts. Here’s what you must do.

1. Abdominal Breathing

Exercises To Increase Lung Capacity

Incorporating deep breathing exercises into your regimen can also assist in greater lung function and relaxation. Abdominal breathing is an effective workout when it comes to strengthening the lung capacity.

Here’s a step by step explanation. You may also click on the video link to watch how to complete belly breathing exercise correctly.

Steps To Do Abdominal Breathing

Lie down on your back with one hand on the abdomen and the other on the chest.
You can lay a cushion below your knees.
Breathe in via the nose, hold your breath, then expel through the mouth.
Try and squeeze your abdominal muscles at the end to expel any lingering air from your lungs.
Do this 10 times and then come to a sitting posture.
Relax your shoulders, keep your back straight, and practice abdominal breathing exercises.

Duration

5 minutes per day.

2. Rib Stretch

This exercise is all about breathing through the lungs so that your ribs expand and contract as you inhale and exhale . This also educates your lungs to inhale the maximum quantity of oxygen. There’s a step by step description of how you stretch your ribs, but you can also watch this video.

Steps To Do Rib Stretching Exercise

In the rib stretch, you have to stand upright, with your back erect, and exhale all the oxygen from your lungs.
Breathe in carefully and hold as much air in your lungs as you can.
Hold your breath for 10 to 15 seconds before exhaling gently.
Do this exercise three times a day to enhance lung capacity.
Place your hands on your waist and bend on either side alternately.
Bring your hands overhead. Bring the left hand back to your left waist and bend towards your left to feel the stretch on your right side.
Do the same on the other side. Repeat this a few times.
Finish with a couple more rib stretch breaths.

Duration

2-5 minutes per day.

3. Numbered Breath

This workout can benefit you whether you are suffering from COPD (Chronic Obstructive Pulmonary Disease) or merely want to boost your lung efficiency and capacity.

Following are a video and a step by step description of this incredibly effective breathing practice.

Steps To Do Numbered Breathing Exercise

Stand upright with your feet shoulder-width apart.
Breathe in through your nose for 2 seconds and when blowing out, pucker your lips and exhale for 4 seconds.
Add a little variety to this exercise by clasping your hands together and stretching your arms in front of your chest.
Breathe in through your nose, then while breathing out, twist towards your left and then to your right. Do this for as long as you exhale. Make sure the time of exhale is longer than that of inhaling.
Another variant is to bend your elbows and put your fingers on your shoulders (like a chicken) and inhale. While exhaling, execute a set of arm circles.
Now, do abdominal breathing for 1 minute.
Finally, stop it with strong breathing.

Duration

5 minutes per day.

4. Oriental Breath

Exercises To Increase Lung Capacity

Oriental breath is yet another breathing exercise that helps the lungs perform properly and optimally.

It can also help you lose weight. Here’s a video showcasing it.

Steps To Do Oriental Breath Exercise

Stand with your right leg in front of your left leg.
Squeeze your glutes, bend slightly backward, and maintain your shoulders relaxed.
Inhale in 3 seconds. You can move your arms from your sides to above your head as you inhale.
Pause for a second and then exhale rapidly with power. Move your hands from above your head to the sides as you exhale.
Repeat this 3-5 times.

Duration

2 minutes per day.

5. Pushing Out

Pushing out is an extremely effective breathing exercise that boosts the capacity of your lungs to absorb oxygen. Here are a video and a step by step instruction of how to do it right.

Steps To Do Pushing Out Exercise

Stand in an erect stance and relax your knees.
Bend down as you push out all the air from your lungs.
Get return to the upright position, breathing in the air.
Fill your lungs with as much air as possible and hold your breath as long as you can.
Extend your arm above your head and drop back to the beginning position while inhaling. Do this workout 4 times daily.