Your lung capacity is an essential factor in oxygen flow throughout your circulatory system. Breathing exercises can strengthen your lungs and train your body to more fully utilize them. Proper breathing is important for maintaining energy and alertness, and for full aerobic benefits during exercise. Additionally, as people age, they can experience decreased oxygen blood levels, and lung strengthening exercises can help. Individuals with lung disease also benefit from lung strengthening exercises.
Deep Breathing
Learning deep breathing using the diaphragm and abdomen is important for lung strengthening. Try this exercise explained by experts at the University of Missouri at Kansas City: Begin lying flat on your back, using a small pillow under your neck and another under your knees if you want to reduce the strain. Breathe normally and notice how your stomach rises a little when inhaling and falls a little when exhaling. Place your hands on your stomach just below your rib cage with palms down and your middle fingertips just barely touching. Then take a slow deep breath, seeing how your fingertips separate as your stomach expands. This type of breathing is more efficient than shallow chest breathing. Continue practicing this deep breathing for five minutes to experience full use of your lungs.
Slow Breathing
Another exercise to practice abdominal and diaphragmatic breathing begins with sitting up straight and exhaling. Next, relax your abdominal muscles and inhale. Feel as though your belly is filling with air. Continue inhaling even when your belly feels full, and fill the middle of your chest with air, feeling your rib cage expand. Hold your breath for a few seconds, and then exhale as slowly as you can. Relax your chest and rib cage, and pull your abdomen in to force out any remaining air. Practice this exercise for five minutes.
Pursed-Lip Breathing
Pursed-lip breathing can help people with chronic obstructive pulmonary disease (COPD) exhale air trapped in the lungs. As explained by U.S. News and World Report, begin by inhaling slowly through your nose for two seconds. Next, purse your lips and exhale for at least four seconds, longer if necessary for your lungs to feel empty. Don't force the air out, but instead breathe naturally.
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