Lung capacity is a measure of the total volume of oxygen that can fill the lungs. Once the oxygen is drawn into the lungs, it diffuses into the bloodstream and is transported to the cells in order to create a usable form of energy through the process of cellular respiration. Oxygen is critical to your capacity to perform strenuous exercise and physical activity.
Warning
The greatest detriment to lung capacity is aging, which causes a 20 percent reduction in blood oxygen levels. Poor breathing can rob the body of energy and negatively affect mental alertness. Aging manifests itself in two ways. First, the rib cage and surrounding muscles can become stiff, and this weaker elasticity leaves stale air in the lung tissue and prevents fresh oxygen from reaching the bloodstream. Second, poor posture and weak muscles can cause rapid, shallow breathing, which can lead to poor oxygen supply, respiratory disease, sluggishness or heart disease.
Capacity
According to Dr. Scott Moses, a board-certified family physician, the lung capacity of a normal adult is 4 to 6 liters in volume. Medical tests can be used to find a more exact measurement, but the general efficacy of your ability to draw air into your lungs can also be determined by performing an informal breathing exercise. This does not require any special tools or equipment.
Belly Breath Exercise
The belly breath exercise is an easy way to deepen breathing and cleanse the lungs. First, lie flat on your back, perhaps with some pillows beneath your neck and knees to reduce strain. Then place your hands palm down on your stomach at the base of the rib cage, middle fingers barely touching each other, and take a slow, deep breath. A truly deep breath indicates full use of lungs. For best results, practice this movement for 5 minutes.
Complete Breathing Exercise
In order to perform a complete breath exercise, sit up straight and, at the same time as you relax the belly muscles, exhale and inhale. Fill up the middle of your chest and feel your rib cage expand. Keep inhaling. At the apex, hold your breath for a moment and begin to exhale as slowly as possible. Relax your chest and rib cage, and begin to pull your belly in to force out the remaining air. Close your eyes and concentrate your breath. Practice this for about 5 minutes. An alternative to the complete breath exercise is known as the humming breath exercise. As you exhale, make a humming sound for as long as possible. Pull your stomach muscles in to squeeze out a few more seconds of humming.
Chinese Breathing Exercise
The Chinese breath exercise, which comes from the Chinese Tai Chi Chuan, is done by performing three short inhales through the nose without exhaling. On the first inhale, your arms should be lifted from the sides straight out in front at shoulder height. On the second, open your arms out straight to your sides at shoulder height. On the third, lift your arms straight over your head. Then exhale through your mouth and move your arms in an arc back to your sides. Ten or 12 breaths are usually sufficient. If you feel light-headed or begin to hyperventilate, stop immediately. Perform the exercise while seated, especially if you are older.
