Step 0: Make alarms on your phone for when you are going to practice breathing each day, and let others know what those times are.
Introduction and Information on Strengthening Lungs
Can you strengthen your lungs?
If you’ve been wondering if you can strengthen your lungs, the answer is yes. Like other parts of our body, there are methods of exercise and nourishment that can help us build up the strength of our lungs and improve our respiratory health.”
Breathing exercises
Breathwork refers to a variety of breathing exercises and techniques that can help improve your physical, mental, emotional, and spiritual health. One of its biggest benefits is the ability to help improve your lung health. There are actually many breathing exercises to increase lung capacity, or strengthen your lungs in general, that can easily be incorporated into your day. Practicing breathwork regularly can help correct and improve your breathing over time. Best of all, it's easy to get started whenever you’re ready.
Breathing devices
Many of these devices are designed to easily help you give your respiratory muscles a workout by simply breathing into them.
Physical activity
Regularly engaging in physical activity can also help you strengthen your lungs, as your respiratory muscles will work to help you breathe throughout. Exercising around 3 times a week can help you bring in more oxygen as your heart and breathing rates increase. If you have a respiratory condition, please be sure to speak with your doctor to determine the best exercise routine for you.
Clean your home
Over time, our homes can become full of dust, pollen, fumes, and other toxins that we’re likely breathing in. Keeping your home clean and tidy will help clear the air of anything harmful that you could potentially inhale. This keeps your lungs clear and able to take in more oxygen.
Take vitamins
Taking vitamins and supplements is another easy way to help improve lung function. Vitamin D, calcium, and other vitamins have been shown to have a positive effect on symptoms experienced by patients of COPD and other conditions that impact breathing. If you think this option could be helpful for you, make sure to speak with your doctor before starting any new vitamins or supplements.
Build self-confidence
A lot of the time, we won’t see the results we want unless we have faith that we will. Remaining optimistic about your lung health will help encourage you to keep working to strengthen your lungs. Be sure to practice exercises and methods that help you feel good, and try your best to maintain a positive mindset and lift yourself up when you’re feeling down.
Week 1 Program:
Description: Belly Breathing, Abdominal Breathing
Why: During diaphragmatic breathing, you consciously use your diaphragm to take deep breaths. When you breathe normally, you don’t use your lungs to their full capacity. Diaphragmatic breathing allows you to use your lungs at 100% capacity to increase lung efficiency.
Results:
- Strengthen the diaphragm.
- Decrease the work of breathing by slowing your breathing rate.
- Decrease oxygen demand.
- Use less effort and energy to breathe.
Benefits:
- Helping you relax.
- Improving muscle function during exercises and preventing strain.
- Increasing how much oxygen is in your blood.
- Making it easier for your body to release gas waste from your lungs.
- Reducing blood pressure.
- Reducing heart rate.
How Many Times A Day: As many as desired.
How to do it (Laying down):
How to do it (Sitting):
- Relax your shoulders as you sit back or lie down.
- Place a hand on your belly and the other on your chest.
- Breathe in through your nose for 2 seconds. Pay attention to the air entering your abdomen and how your stomach moves.
- Press on your abdomen as you breathe out through pursed lips.
- Repeat these steps as many times as desired.
Pushing out is an exercise that improves your lungs' ability to absorb oxygen. Practicing this 4 times daily is said to help those with chronic lung diseases. It's recommended by lung health professionals as one of many deep breathing exercises to clear lungs, treat COPD, and more.
How Many Times A Day: 1
How to do it:
- Stand up straight and loosen your knees.
- Bend down from the waist as you exhale, then return to your upright position.
- Inhale as much air as possible, then hold your breath for 20 seconds (if you can) while lifting your arms over your head.
- Relax and lower your arms as you exhale.
- Repeat these steps 4 times.
Rib stretch is another one of several breathing exercises that helps to clear your lungs and increase lung capacity. It's easy to learn and quick to do. Practicing this exercise 3 times a day can help with chronic lung diseases like COPD.
How Many Times A Day: 1
How to do it:
- Stand up straight and exhale.
- Breathe in to max capacity.
- Hold for 20 seconds (if you can) while placing both hands on your hips, thumbs facing front, and pinkies on the small of your back.
- Exhale slowly.
- Relax and repeat 3 times.
Week 2 Program:
Complete Breath is similar to other techniques for improving lung capacity, but is one of the easiest to learn. It involves completely filling your lungs, making full use of your respiratory system. It’s great for helping to soothe the respiratory system while also building up your immune system. It can also lower stress and anxiety levels.
Here’s how to do it
- Lie down or sit up straight in a comfortable position.
- Allow your abdomen to relax as you place a hand on your belly and the other on your chest.
- Breathe in deeply, drawing the air into your lower abdomen while pushing out your belly against your hand.
- As you continue to breathe in, draw the air into the midsection of your torso while allowing your rib cage to expand.
- Continue to inhale, drawing the air into your upper chest as you feel it rise against your other hand.
- Pause for a moment before breathing out in reverse order, starting with the air in your chest, then the air in your torso, and finally the air in your lower abdomen. Contract your abdominal muscles to release the remaining air if needed.
- Repeat these steps as many times as desired, paying attention to how it makes you feel.
Week 3 Program:
4. Optional Exercise: Straw breathing
Straw breathing is a technique that works similarly to pursed lip breathing, but uses drinking straws to assist with the exercise.
How to do it:
- Use a straw with a small diameter.
- Facing straight ahead, place the straw between your lips. Hold the straw with your fingers to keep it from pointing downward.
- Breathe in normally through your nose.
- Breathe out naturally through the straw. Try to keep your lips and face relaxed.
- When your exhale is almost complete, take the straw out and close your mouth, completing the exhale through your nose as naturally as possible.
- Breathe normally 2 or 3 times without the straw.
- When you’re ready, return the straw to your mouth and repeat.
- Do this exercise for 5 to 10 minutes, depending on your experience and comfort level.
