7 Simple Breathing Exercises to Strengthen Your Lungs

by Dr. Srivatsa Lokeshwaran, Lead Consultant and Head of Department - Interventional Pulmonology and Lung Transplant, Aster Whitefield Hospital, Bengaluru

In our hectic lives, we often overlook the simple act of breathing—a process so fundamental that it sustains our very existence. The quality of an individual's breath directly affects his/her overall well-being, energy and mental clarity. Regular breathing exercises not only expands the lung capacity but also results in relaxation, reduced stress and enhanced concentration. By dedicating few minutes a day to mindful breathing, you can gain many benefits that reflect throughout your life.

Below listed are seven simple breathing exercises to stimulate your lungs:

1.       Diaphragmatic Breathing (Belly Breathing): This exercise is done to stimulate the diaphragm, resulting in full oxygen exchange and strengthening the diaphragmatic muscle. Sit or lie comfortably, place one hand on your chest and the other on your belly. Inhale slowly through your nose, allowing your belly to rise but your chest not to move. Exhale slowly through pursed lips, observing your belly fall. Practice this daily to enhance the lung's efficiency and fight stress.

2.       Pursed-Lip Breathing: This exercise keeps your airways open longer and helps to eliminate stasis air from the lungs by slowing down the breath rate. Breathe in slowly through the nose for two seconds, pucker your lips as if you are about to whistle and then exhale slowly through your lips for four seconds. This is particularly beneficial for patients with respiratory illnesses like COPD or asthma.

3.       Rib Stretch: The rib stretch exercise stretches the chest and opens the lungs to their maximum capacity by increasing the flexibility of the spine. Stand upright and breathe out all the air from your lungs. Slowly inhale, filling your lungs to capacity while straightening your arms to get the maximum stretch. Hold your breath for a minimum of 10 seconds before slowly exhaling. Do this exercise several times to achieve maximum lung expansion.

4.       Box Breathing (Four-Square Breathing): It is a simple yet efficient technique utilized to increase lung capacity and reduce stress. Inhale for four seconds through your nose. Hold the breath for four seconds. Slowly exhale through your mouth for four seconds, then hold your breath for four seconds before the next inhalation. Imagine a square while exercising, focusing your mind on the rhythmic speed involved in the activity.

5.       Alternate Nostril Breathing: This exercise balances the respiratory system as well as creates a sense of relaxation. Sit comfortably with a straight back. Close the right nostril with the right thumb. Slowly and deeply inhale through the left nostril. Close the left nostril with the ring finger and release the thumb to allow air to pass through the right nostril. Exhale slowly through the right nostril. Inhale through the right nostril, close with the thumb, and exhale through the left nostril. Alternate in this manner for a few minutes to enhance lung efficiency and create a balance.

6.       4-7-8 Breathing Exercise: This exercise helps in relaxing the nervous system and benefiting the lungs. Start by completely breathing out through your mouth, then inhale slowly through your nose to a count of four. Hold your breath for seven seconds and exhale through your mouth for a count of eight, allowing for a whooshing sound. Repeat this three to four times. This exercise builds lung capacity, stabilizes breathing patterns and calms down one’s anxiety.

7.       Humming Breath: Humming breath exercise is practiced by making a humming noise during exhaling, which helps to relax the mind and increase the function of lungs. Sit down comfortably, close your eyes, take a deep breath in, and then breathe out with a humming noise. This not only increases the capacity of the lungs but also makes one relax and lessens stress.

Adding these exercises to your daily routine can result in significant improvements in your respiratory health and overall well-being. Consistency is the key; try practicing these exercises for a few minutes every day, increasing the time as you get more comfortable. Be sure to listen to your body and consult a doctor if you have any pre-existing respiratory conditions before beginning new exercises. By taking the time to practice breathing, you not only strengthen your lungs but also your mind. This integrated approach promotes resistance to respiratory issues and improves your overall quality of life.