Poor air impacts quality of life since your immune system depends on therespiratory system
Your lung capacity is the total amount of air that your lungs can hold. Over time, our lung capacity and lung function typically decrease slowly as we age after our mid-20s.
Some conditions like chronic obstructive pulmonary disease (COPD) can significantly speed up these reductions in lung capacity and functioning. This leads to difficulty in breathing and shortness of breath.
Fortunately, there are exercises that can help maintain and increase lung capacity, making it easier to keep your lungs healthy and get your body the oxygen it needs. These include:
1. Diaphragmatic breathing
Diaphragmatic breathing, or “belly breathing,” engages the diaphragm, which is supposed to do most of the heavy lifting when it comes to breathing.
This technique is particularly helpful in people with COPD, as the diaphragm isn’t as effective in these individuals and could be strengthened. The technique best used when feeling rested.
If you have COPD, ask your doctor or respiratory therapist to show you how to use this exercise for best results.
According to the COPD Foundation, you should do the following to practice diaphragmatic breathing:
Relax your shoulders and sit back or lie down.
Place one hand on your belly and one on your chest.
Inhale through your nose for two seconds, feeling the air move into your abdomen and feeling your stomach move out. Your stomach should move more than your chest does.
Breathe out for two seconds through pursed lips while pressing on your abdomen.
Repeat.
2. Pursed-lips breathing
Pursed-lips breathing can slow down your breathing, reducing the work of breathing by keeping your airways open longer. This makes it easier for the lungs to function and improves the exchange of oxygen and carbon dioxide.
This breathing exercise is often easier for beginners than diaphragmatic breathing, and you can do it at home even if no one has showed you how. It can be practiced at any time.
To practice the pursed-lips breathing technique:
Inhale slowly through your nostrils.
Purse your lips, as if pouting or about to blow on something.
Breathe out as slowly as possible through pursed lips. This should take at least twice as long as it did to breathe in.
Repeat.
We often don’t consider the important role our lungs play in keeping us strong and well. It's not until we experience problems breathing that we take notice. But the truth is, like the rest of our body, our lungs need daily care and attention.
Breathing feeds oxygen to every cell in the body. Without sufficient oxygen, people are more prone to health problems, including respiratory illnesses, chronic obstructive pulmonary disease and even heart disease.
But ordinary, everyday breathing isn't enough to keep the oxygen flowing through the body at peak levels, experts at Rush University Medical Center say.
"Lungs at rest and during most daily activities are only at 50 percent of their capacity," says Jennifer M. Ryan, PT, MS, DPT, CCS, a certified specialist in cardiovascular and pulmonary physical therapy. "Like the rest of your body, lungs thrive on movement and activity."
Since regular day-to-day activity doesn't help you use your lungs to full capacity, you need to challenge the lungs with more intense activity. "And to help counteract the build-up of toxins and tar in the lungs caused by environmental pollutants, allergens, dust and cigarette smoke, you need to help your lungs cleanse themselves," Ryan explains.
Follow these 8 tips and you can improve your lung health and keep these vital organs going strong for life:
1. Diaphragmatic breathing
Among the many things you can do to keep your lungs functioning properly are some simple breathing techniques, according to Keith Roberts, RRT, CPFT, director of respiratory therapy at Rush.
"These techniques can be used for people who are experiencing lung problems related to asthma, emphysema and chronic bronchitis, as well as healthy individuals," he says.
Diaphragmatic breathing uses the awareness of the diaphragm muscle, which separates the organs in the abdomen from the lungs.
"By concentrating on lowering the diaphragm as you breathe in, you'll get a much deeper inhale," says Roberts. "This is the technique that professional singers use to increase their lung capacity."
2. Simple deep breathing
Deep breathing can help you get closer to reaching your lungs' full capacity.
As you slowly inhale, consciously expand your belly with awareness of lowering the diaphragm. Next expand your ribs, allowing the floating ribs to open like wings. Finally, allow the upper chest to expand and lift.
After this, exhale as completely as possible by letting the chest fall, then contracting the ribs and, finally, bring the stomach muscles in and up to lift the diaphragm and expel the last bit of air.
3. "Counting" your breaths
You can also increase your lung capacity by increasing the length of your inhalations and exhalations. Start by counting how long a natural breath takes. If it takes to the count of five to inhale it should take to the count of five to exhale. You'll want them to be of equal length.
Once you've discovered the count for your average breath, add one more count to each inhale and exhale until you can comfortably extend the length of time it takes to fill and empty your lungs.
The point is to avoid straining or being uncomfortable. It should be a gradual and easy process.
4. Watching your posture
Since the lungs are soft structures, they only take up the room that you make for them.
"You want to occasionally sit tall and reach overhead, to make more room for your lungs," says Ryan.
"A simple technique for giving your lungs even more room is leaning back slightly in a stable chair, lifting the chest and opening the front of your body as you breathe deeply," she says.
5. Staying hydrated
Getting enough water is as important for the lungs as it is for the rest of the body.
"Staying well hydrated by taking in fluids throughout the day helps keep the mucosal linings in the lungs thin," Ryan says. "This thinner lining helps the lungs function better."
Regular moderately intense activity is great for the lungs, and when you increase your daily activity you get three things done at once: healthy lungs, a healthier heart and a better mood.
6. Laughing
"Laughing is a great exercise to work the abdominal muscles and increase lung capacity," says Ryan. "It also clears out your lungs by forcing enough stale air out that it allows fresh air to enter into more areas of the lung."
7. Staying active
"Regular moderately intense activity is great for the lungs, and when you increase your daily activity you get three things done at once: healthy lungs, a healthier heart and a better mood," Ryan says.
Aim for at least least 20 minutes of consistent, moderately intense movement daily, like a brisk walk or bike ride.
8. Joining a breathing club
"If you can't be active because of lung problems, you can join a breathing club," says Roberts.
These are support groups for people with lung and breathing problems. You can work on breathing techniques and get encouragement and information to help keep you healthy and improve your quality of life.
If your lungs are damaged, or if you have a serious illness like COPD, emphysema or lung cancer, you may experience one or more of the following symptoms:
1)Shortness of breath during simple activities
2)Pain when breathing
3)Dizziness with a change in activity
4)A persistent cough
5)Wheezing with exercise
6)Cough associated with exercising
7)Pain in the airway (the path air follows to get into and out of the lungs)
See your primary care doctor if you have any of these symptoms. They can run tests to figure out the cause, or refer you to a specialist if needed.
If you have a history of smoking, talk to your doctor about how often you should have your lungs checked. The good news is that if you stop smoking, you can recover from the damage, and the ongoing check-ups will show your progress.
