As long as there is breathe in our lungs our story is still being written.
Your lungs make up a large part of your respiratory system, which is the network of organs and tissues that allow you to breathe.
We have two lungs, one on each side of your chest, which is also called the thorax. Your thorax is the area of your body between your neck and your abdomen.
Right lung
The lung on your right side is divided into three lobes: the superior, the middle and the inferior. It’s shorter than your left lung, but also wider than your left lung. Both of your lungs are covered with a protective covering called pleural tissue.
Left lung
Your left lung has two lobes: the superior and the interior. Your left lung is smaller than the right because your heart is where the middle lobe on your left lung would be.
Functions of lungs
Your lungs make oxygen available to your body and remove other gases, such as carbon dioxide, from your body. This process takes place 12 to 20 times per minute.
After absorbing oxygen, the blood leaves your lungs and is carried to your heart. From there, it’s pumped through your body to provide oxygen to the cells of your tissues and organs.
When cells use oxygen, they produce carbon dioxide and transfer it to your blood. Your bloodstream carries the carbon dioxide back to your lungs. When you exhale, you remove the carbon dioxide.
Start your day with a series of deep breathing exercises to wake up your lungs. This can include diaphragmatic breathing, rib stretches, and a few minutes of yoga to energize your respiratory system.
Breathing Exercises to Strengthen Lungs
Diaphragmatic Breathing
Diaphragmatic breathing, also known as “belly breathing,” focuses on using the diaphragm efficiently. This technique encourages full oxygen exchange, which slows the heartbeat and stabilizes blood pressure.
Box Breathing
Box breathing, also known as four-square breathing, is a simple yet powerful technique to help control your breathing. Inhale for a count of four, hold your breath for a count of four, exhale for a count of four, and then hold your breath again for a count of four. This method reduces stress and enhances lung capacity over time.
Exercises to Improve Lung Capacity
Aerobic Exercises (Running, Swimming, Cycling)
Aerobic exercises like running, swimming, and cycling are excellent for boosting lung capacity. These activities increase your heart rate, making your lungs work harder to supply oxygen to your body. Consistent aerobic exercise improves lung efficiency and increases the amount of oxygen your lungs can hold.
High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by rest or low-intensity periods. This type of training can significantly improve lung capacity and overall cardiovascular health. During HIIT, your lungs have to work harder to supply your muscles with oxygen, which over time strengthens your respiratory muscles and improves lung function.
Rib Stretch
Rib stretching exercises increase lung capacity by expanding the chest and encouraging deep breathing. Stand upright, exhale fully, and slowly inhale while expanding your ribcage. Hold your breath for about 10 seconds, then slowly exhale. Repeat several times.
Exercises to Boost Lung Health Naturally
Deep Breathing Exercises
Deep breathing exercises are fundamental for improving lung capacity. Practice by taking slow, deep breaths through your nose, holding the breath briefly, and then exhaling completely. This helps to oxygenate the blood and detoxify the lungs.
Chest Expansion Exercises
Chest expansion exercises involve breathing deeply while stretching your arms outward or upward, promoting full lung expansion. This exercise is particularly effective after sitting for long periods.
Yoga Poses for Asthma
Certain yoga poses, like the Cobra and Fish pose, can open up the chest and lungs, making it easier to breathe. Incorporating these poses into your routine can help alleviate asthma symptoms and improve lung capacity.
Exercises to Increase Lung Capacity for Runners
Breathing Patterns While Running
Establishing a rhythmic breathing pattern while running can improve lung efficiency and endurance. Try to match your breathing to your steps, such as inhaling for three steps and exhaling for two.
Altitude Training
Training at higher altitudes where oxygen levels are lower forces your lungs to work harder, which can increase lung capacity and improve performance at sea level.
How to Strengthen Lungs with Yoga
Pranayama Techniques
Pranayama, the practice of breath control in yoga, offers a variety of techniques to strengthen your lungs. Techniques like Anulom Vilom (alternate nostril breathing) and Kapalbhati (skull-shining breath) are particularly effective for enhancing lung capacity and cleansing the respiratory system.
Yoga Poses for Lung Health
Yoga poses that open the chest, such as the Bridge pose, Camel pose, and Cow Face pose, can improve lung function and increase lung capacity. Incorporating these poses into your daily practice can lead to stronger, healthier lungs.
Meditation for Breath Awareness
Meditation that focuses on breath awareness can improve lung function and reduce stress. By sitting quietly and observing your breath, you can increase your awareness of how you breathe and make conscious adjustments to enhance lung capacity.
Lung Strengthening Exercises for Seniors
Seated Breathing Exercises
Seated breathing exercises are gentle and accessible for seniors. Practice deep diaphragmatic breathing while seated in a comfortable chair, focusing on full inhalations and slow exhalations.
Walking Exercises
Walking is an excellent low-impact exercise that can help improve lung capacity in seniors. Focus on maintaining a steady pace and breathing rhythmically to maximize the benefits.
Gentle Stretching Routines
Gentle stretching, particularly of the chest and back, can help seniors maintain good posture and lung function. Incorporate stretches that open the chest and promote full lung expansion into your daily routine.
The trees are our lungs, the rivers are circulation, the air our breath, and the earth our body.
