Step-By-Step Guide To Breathing Exercises For Better Lung Function

{By: Dr Nana Kunjir}

Breathing exercises help to strengthen the muscles used for breathing, help with the flow of air, and increase the capacity of the lungs. Their role in improving the function of the lungs, the supply of oxygen, and the entire respiratory system is vital. Advanced chronic respiratory diseases like asthma or chronic obstructive pulmonary disease (COPD) may benefit from using breathing techniques over time while working to optimise the efficiency of the lungs. Besides, these exercises strengthen calm the body while improving stamina and physical endurance for exercises.

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1. Diaphragmatic Breathing (Abdominal Breathing)

This exercise enables deep breathing using the diaphragm, a muscle directly beneath your lungs. To begin, either sit or lie down in a comfortable position. One hand should be placed on the chest while the other hand is placed on the abdomen. You are to breathe in through your nose slowly while ensuring that your abdomen (and not your chest) rises as the diaphragm contracts. Once you reach the top, breathe out slowly through your mouth letting your abdomen fall as the diaphragm relaxes. Do this for 5-10 minutes, twice a day. This increases oxygen intake, and lung capacity.

2. Pursed-Lip Breathing

Pursed lip aids in slowing down your breathing rate and makes the expulsion of air from the lungs easier. You should first sit in a relaxed position. Inhale deeply through your nose for about 2 seconds. You should then purse your lips like you are about to whistle and gradually exhale through pursed lips for 4 to 6 seconds. After physical activity, this exercise helps in controlling breath and should be done for 5-10 minutes.

3. Box Breathing (Square Breathing)

Box breathing can calm both the mind and body while also enhancing lung capacity. To perform this exercise, find a comfortable seated position with your spine erect. First, breathe in deeply through your nose for 4 seconds. Then, hold your breath for 4 seconds, exhale slowly for 4 seconds through your mouth, and pause for another 4 seconds. Continue this for 5 to 10 minutes, and extend the duration as you get used to the rhythm.

4. Deep Breathing With Humming

This exercise combines deep breathing with a humming sound, which can help open your airways and improve lung capacity. For this exercise, comfortably sit and inhale deeply through your nose until your lungs are full. While exhaling, make a gentle humming sound. The humming maintains continuous airflow and enhances lung function. Repeat this breathing exercise for 10 - 15 repetitions, focusing on smooth, steady, and controlled exhalation.

5. Alternate Nostril Breathing (Nadi Shodhana)

This yoga technique increases air flow to clear the nasal cavities while enhancing lung function. For the exercise, sit comfortably while straightening your back. Close your right nostril using your right thumb and deeply inhale through your left nostril. Then use your right ring finger to close the left nostril. Let go of the right nostril and slowly exhale through it. Now inhale deeply through the right nostril, close it with your thumb and exhale slowly through the left nostril. Repeat 5 - 10 times while controlling your breath.

These exercises are some of the best ways to enhance the function of the lungs, increase their volume, and improve general health.

Regular practicing these exercises enhances the utilisation of lungs, increases the oxygen supplied to the body, and relieves stress. If you experience any discomfort or difficulty while practicing these exercises, it’s a good idea to consult with your doctor to ensure you are doing them correctly and safely.

The author, Dr Nana Kunjir is a Consultant pulmonologist and intensivist at Sahyadri Super Speciality Hospital, Hadapsar, Pune

[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]

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