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How to Increase Lung Capacity

Increasing your lung capacity is one of the best things you can do for you health. There are a number of activities and exercises you can engage in to help increase your lung capacity. These exercises will not only help increase the amount of oxygen you can breathe in but also increase the efficiency of your lungs processing power. This article will highlight and help guide you through some activities that can help strengthen your lungs.

Breathing Exercises

  1. Pushing out: Pushing out requires you to stand on flat ground and bend over your waist. While in that position, keep your knees loose and expel as much air as possible. Inhale as you slowly stand up, and when your lungs are full, hold your breath for 20 seconds. Also, stretch your arms above your head as you stand up. After 20 seconds, relax, exhale slowly, and lower your arms. Repeat this exercise four times.
  2. The Oriental Breath: The oriental breath involves taking three small breaths through your nose. However, do not exhale immediately. Take another breath while raising your arms in front of your body to shoulder level. For the next inhalation, open your arms wide, and on the last inhale, raise your arms overhead. When exhaling, circle your arms back to their original positions. Repeat this exercise 10 times
  3. Rib Stretch: While standing, expel all the air from your lungs. Slowly draw your breath and let your lungs expand to the fullest. Hold your breath for 20 seconds and while you are counting, keep your hands on your hips with the thumbs pointing to the front and the little fingers to the back. Relax and exhale slowly. Repeat this exercise three times.
  4. Abdominal Breathing: This exercise requires you to lie on your back. Place one hand on your chest and the other on your stomach. Take a deep, slow breath and feel your stomach pulling. You want to see the hand on your abdomen rise higher than the one on your chest. Exhale through your mouth, then breathe in through your nose and hold your breath for seven seconds. Breathe out while counting to eight and squeeze your stomach muscles to make sure all the air is out. Repeat this exercise three times.
  5. Numbered Breath: This exercise involves visualising numbers in your head while you breathe. To begin, close your eyes and take a deep breath. Let all the air from your lungs out. Inhale slowly again while picturing the number “1”. Exhale after holding your breath for two seconds. Again, inhale slowly as you picture the number “3” and exhale after holding your breath for three seconds. Repeat this process until you reach the number “8” and then do it over one more time.

Physical Exercises

  1. Exercise in Water: Working out in water is a fantastic form of resistance training. Furthermore, with the added resistance, your body will need to work harder to supply oxygen to your blood. Design a training regime to do in the pool. Follow that regime stringently and watch as your lungs become more efficient in not time.
  2. Cardio Exercise: Cardiovascular exercise is probably the most effective way to increase your lung capacity. You will need to do at least 30 minutes of high-intensity cardio regularly before you will be able to see any changes. Examples of cardio exercises are, running, aerobics, cycling, and swimming.
  3. Working Out at High Elevation:  The higher up you go, the less oxygen there is in the air. Working out where the air is thinner is tough on the body, but nevertheless is a fantastic way to increase your lung capacity. If you follow a good regime or routine, you will be able to notice changes in no time. However, be very careful when you work out at high elevations because you could develop altitude sickness.

Check out this article for more tips on increasing your lung capacity.

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