How to improve breathing capacity

The lungs are the organs responsible for the exchange of oxygen and carbon dioxide during breathing. Although each person has their own lung capacity, for everyone this begins to deteriorate after the age of 25. However, people who do not smoke, do physical activity and By practicing some breathing exercises daily you can increase your breathing capacity, your resistance and your energy.

The human body is equipped with a natural defense system that protects the lungs, but this deteriorates with tobacco consumption, exposure to smoke or the use of chemical substances, among other aspects. To counteract this, there are some breathing exercises that increase lung capacity.

One of the most effective techniques recommended by specialists is abdominal breathing, also popularly known as diaphragmatic breathing.. This is a breathing style that involves sending air into your diaphragm instead of your chest.

To do this, it is recommended to stay with the Straight back and a hand on the belly to confirm the entry of air into the abdominal area. Then, you need to inhale for five seconds, hold for another five, and finally exhale.

There are also other exercises that increase breathing capacity, such as chest expansion. This allows the lung cage to open and oxygenation arrive cleaner. It is recommended to practice this exercise sitting with your hands clasped in front of your body. Next you need to raise your arms as you inhale through your nose, and then lower them as you exhale.

When do breathing exercises work? The Medical News Today website states that “a person should do exercises when they feel their lungs are healthy, to increase stamina, and continue the techniques if they feel short of breath.”

“Deep breathing exercises can help increase lung capacity. For example, the British Lung Foundation indicates that deep breathing can help clear mucus from the lungs after pneumonia, allowing more air to circulate.

Exercises that increase lung capacity

The specialized health portal “Medical News Today” has published a list of exercises that directly contribute to increasing lung capacity in the body. In detail, each of them and how to do it correctly:

• Interval training: If you get short of breath or have difficulty breathing during physical activity, interval training may be a better alternative to constant exercise. Interval training involves alternating between short periods of more strenuous and less strenuous exercise. For example, a person might try walking at a very fast pace for 1 minute, then walking slower for 2 minutes, in a cycle.
• Abdominal breathing: This exercise from the American Lung Association (ALA) helps improve the rate at which your lungs expand and contract. Abdominal breathing specifically focuses on strengthening the diaphragm muscle, allowing a person to breathe more deeply.
• Breathing with pursed lips: Pursed-lip breathing can help keep your airways open longer, making it easier for air to flow in and out of your lungs. You need to sit upright, breathe deeply through your nose and purse your lips (they should be almost touching, but not touching). Then, exhale through pursed lips (ideally, the exhalation should be twice as long as the inhalation).