The Science of Breathing: How To Increase Lung Capacity

The capacity of the lungs depends on the total amount of air they can hold. This is that part of the body which keeps working continuously. Lung function decreases with time. Some conditions like chronic obstructive pulmonary disease can severely affect lung capacity. This causes difficulty in breathing.

In such a situation, there are some exercises, which can help in maintaining and increasing the lung capacity. This makes it easier to keep the lungs healthy and for the body to get the necessary oxygen. To keep the lungs healthy, it is also important to keep some other things in mind, like not smoking and eating foods rich in antioxidants. Lung capacity can also be increased by taking the flu vaccine and pneumonia vaccine. These help in preventing lung infections and keeping the lungs healthy.In this article we will learn how to increase lung capacity-

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Ways To Increase Lung Capacity
Summary

Doctors for The Science of Breathing: How To Increase Lung Capacity

Ways To Increase Lung Capacity

Some people do not pay any attention to the health of the lungs. But if they are taken care of on time, lung capacity can be increased. This can be cured by doing some breathing exercises and changes in diet. Come, let us know in detail how to increase lung capacity-

Diaphragmatic Breathing

Diaphragmatic breathing exercises recommended by the American Lung Association help improve the rate at which the lungs expand and contract. Belly breathing diaphragm breathing specifically helps to strengthen the diaphragm muscles, which helps a person take deeper breaths. This technique is especially helpful in people with COPD, because these people have a weak diaphragm and can strengthen it with diaphragmatic breathing exercises. The correct way to do this is explained below-

Lie on your back and bend your knees and bring your feet near the hips. In this position the soles will remain close to the ground.
Now place your hand or a light object on the stomach.
Breathe in slowly through the nose and notice how much the stomach rises.
Now exhale through the mouth.
Then breathe through the nose, this time try to raise the stomach more.
Practice belly breathing for about 5-10 minutes daily to increase lung function.

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Interval Training Exercise

If you feel short of breath or have trouble breathing while exercising, then interval training can be a better alternative to exercise. Interval training involves alternating short periods of more vigorous and less vigorous exercise. For example, a person might try walking at a very fast pace for 1 minute, then walking more slowly for 2 minutes in a cycle. Similarly, a person can perform a strength training activity for 1 minute.

Pursed Lip Breathing Exercises

Doing this can slow down breathing, which reduces the work of breathing by keeping your airways open for longer periods of time. This makes it easier for the lungs to function and improves the exchange of oxygen and carbon dioxide. It is easier to do than diaphragmatic breathing exercises and can be practiced at any time, but it is important to pay attention to how long to do it. Like- inhale for 5 seconds and exhale for 10 seconds. It is beneficial for those who are not physically active. The way to do this is as follows-

First of all, sit comfortably and relax your neck and shoulder muscles.
Now place both hands on the stomach and breathe slowly through the nose.
Then round the lips in such a way as if to extinguish a fire.
Now exhale slowly, the speed of exhalation will be twice the speed of inhalation.

Healthy Diet For Lung Health

Conditions such as asthma, chronic obstructive pulmonary disease (COPD) and pulmonary fibrosis can be significantly affected by making dietary changes. Research has shown that lifestyle changes, including following a nutrient-rich diet, can help protect the lungs and even reduce the symptoms of lung damage and disease. Specific nutrients and foods have been shown to be particularly beneficial for lung function. Beetroot is rich in nitrates, which helps in enhancing lung function. Nitrates help relax blood vessels, reduce blood pressure and regulate oxygenation. Turmeric is often known for its powerful antioxidants. Curcumin, the main active ingredient in turmeric, helps in lung function.

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Summary

Consuming a diet high in nutritious foods and beverages is a smart way to maintain lung health. Coffee, green leafy vegetables, fish rich in good fats, tomatoes, olive oil, oysters, blueberries and pumpkin are some examples of foods and drinks that are believed to benefit lung function. Breathing exercises and interval training are effective in increasing lung capacity, but do not change diet or exercise without doctor's advice.