Smoking cigarettes is one of the hardest addictions to kick. Smoking tobacco reduces your lung capacity and increases your risks for cancer and heart disease. However, even as a smoker, you can improve your lung functioning and reduce your risk of having a heart attack or developing cancer by performing lung exercises, according to a study reported in a 2005 issue of the journal "Cancer Epidemiology, Biomarkers & Prevention," according to the "Washington Post."
Aerobic Exercises
Aerobic exercise has been proven to cleanse the body of toxins, increase lung capacity and reduce the risk of cancer by 25 percent, even in smokers, according to the study noted by the "Washington Post." Aerobic exercises include swimming, running, dancing, bicycling and any other type of moderate activity that keeps your heart rate elevated and requires your body to burn oxygen for fuel. Try to perform an aerobic exercise for 30 to 45 minutes, three to five days a week.
Pursed-Lip Breathing
To do pursed-lip breathing, sit in a comfortable, upright position, keeping a straight posture. Press your lips together so there is only just enough space for air to slowly pass through them. Take a long but normal breath in through your nostrils, then slowly exhale through your lips. Try to exhale for twice the amount of time that you inhale on each breath. Do not strain to force the air out when you exhale. Do not try to take large, deep breaths when you are performing this exercise.
Coordinated Breathing
Coordinated breathing is similar to pursed-lip breathing except it is done during exercise. While doing an exercise -- such as a pushup -- slowly inhale through your nose during the easiest part of the exercise then exhale through your mouth, keeping your lips pursed, during the hardest part. For this example, inhale as your lower your chest toward the floor, and exhale as you push yourself back up.
Supine Breathing
Lie down with your back flat on the floor. You can elevate your legs at a 90-degree angle on a chair or a bench, or leave them flat on the floor. Place one hand over your abdomen and your other hand over your chest. Focus on engaging your abdomen and slowly take a deep breath, then slowly exhale. Each time you inhale and exhale, the hand covering your abdomen should rise, while the hand covering your chest remains still. Do this exercise for 15 to 20 minutes a day.
Member Comments