Strengthen Lungs: 6 breathing exercises to improve lung function

Breathing exercises are simple and effective for improving lung function, enhancing oxygen flow, and promoting overall well-being. These exercises can be easily incorporated into your daily routine, whether you're a beginner or experienced. One can’t emphasize enough the importance of regular breathing exercises for individuals with chronic respiratory conditions or those seeking to optimize lung function. Breathing exercises are an effective way to increase oxygen intake and enhance overall respiratory health. Here are some easy-to-follow techniques:

Diaphragmatic Breathing (Belly Breathing)

According to Dr. Mili S. Bansode (PT.), CardioRespiratory Physiotherapist, Kokilaben Dhirubhai Ambani Hospital, Mumbai, “This exercise focuses on engaging the diaphragm, strengthening and improving lung capacity.”
Steps:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your abdomen.
Slowly inhale through your nose, allowing your abdomen to rise as you fill your lungs with air. Ensure that your chest remains still.
Exhale slowly through your mouth, feeling your abdomen fall.
Do 8-10 repetitions, 2-3 times a day.

Pursed Lip Breathing

This technique helps slow down your breathing rate, ensuring better airflow and improved oxygen exchange.
Steps:
Inhale slowly through your nose for 2-3 counts.
Purse your lips as if you were going to whistle, and exhale slowly for 4-6 counts.
Continue this process for 5-10 repetitions, 2-3 times a day.

The Buteyko Method

Dr. Rohan Aurangabadwala - Consultant Pulmonology, AHNM, explains, “The breathing component aims to reduce hyperventilation through periods of controlled reduction in breathing, known as ‘slow breathing’ and ‘reduced breathing,’ combined with periods of breath holding, known as ‘control pauses’ and ‘extended pauses.’ These techniques are very similar to those routinely used by respiratory physiotherapists for patients with hyperventilation symptoms”

Step 1: Sit comfortably and breathe normally through your nose followed by shallow and slow breathing in and out
Step 2: Exhale fully and hold your breath gently until you feel the urge to breathe.
Step 3: Resume normal Breathing calmly, avoiding quick breaths.
Benefit: Reduces hyperventilation, which can benefit individuals with asthma by improving CO2 levels and controlling breath patterns.



Box Breathing (Square Breathing)

This exercise promotes calmness and strengthens lung function by controlling the breath.
Steps:
Inhale through your nose for 4 counts.
Hold your breath for 4 counts.

Exhale slowly through your mouth for 4 counts.
Hold your breath again for 4 counts before repeating the cycle.
Repeat this for 5-10 repetitions, 2-3 times a day.

Thoracic Expansion Exercises

These exercises stretch and mobilize the chest and lungs, improving ribcage flexibility and lung volume.
Steps:
Sit or stand with a straight posture and arms by the side of your body.
While lifting your arms straight up in the air, take a deep breath in, feeling your ribs expand outwards.
Exhale slowly from your mouth while returning the arms down back to their normal position.
Perform 5-10 repetitions 2-3 times a day.

These simple breathing exercises can be done anywhere and anytime, helping to improve lung function, reduce stress, and promote better overall respiratory health. Practice consistency, and if you experience any discomfort, consult a healthcare professional. Studies consistently validate the benefits of these exercises for individuals with chronic respiratory diseases such as asthma, COPD, and even post-COVID recovery.

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