When your lungs are not in shape, you have trouble catching your breath. If the problem is sufficiently severe, daily activities like walking the dog might have you out of breath. Certain respiratory conditions such as asthma or emphysema reduce lung capacity. Getting your lungs in shape involves making lifestyle changes and exercising. However, if damage occurred due to illness or disease, you may not regain full lung capacity.
Step 1
Talk to your doctor. Work with him to resolve any underlying health issues that might be causing your breathing difficulty. Get an annual flu shot and pneumonia vaccination to prevent respiratory infections that can further damage lungs.
Step 2
Stop smoking and stay away from other lung irritants such as paint fumes or even candle smoke. Make sure all house air filters are changed regularly. Irritants make breathing more difficult and induce asthma attacks. Any exercise you try will be much more difficult if under an asthma attack.
Step 3
Perform cardiovascular exercise for 30 minutes at least three times per week. If you are unable to start with 30 minutes of running, start with five at a moderate pace and work your way up by two- to three-minute durations over a period of time until you can.
Step 4
Practice holding your breath. Take a deep breath in and hold it as long as you can. Rest for two minutes and repeat. Holding your breath doesn't build greater lung capacity but helps your body use oxygen more efficiently.
Step 5
Perform a push-out with your lungs. Take a deep breath, then slowly exhale all air. Once the air is out, hold for five to 10 seconds before you inhale. If you are unable to wait that long, hold as long as you can before inhaling. Repeat four to five times every day.
Tips and Warnings
- Swimming builds lung strength with added resistance of water pressure surrounding your lungs as you inhale and exhale. If possible, create an aerobic workout plan that utilizes swimming.
References
- Mayo Clinic: Emphysema
- Upgrade Your Body: How To Increase Lung Capacity
- Peak Performace: The 'slow component' of VO2 understand it to go faster!
- The President's Council on Physical Fitness and Sports: Exercise and Weight Control
- American Lung Association: Don't Let Exercise-Induced Asthma Keep You Sidelined
