How to increase lung capacity

The reason for poor lung capacity is lack of proper exercise. Exercising your lung capacity is not a difficult thing and you can do it at home. In your spare time, you can do some chest expansion exercises or gymnastics regularly. You can also do long-distance running, play ball, and other exercises outdoors. As long as you persist in exercising, you can increase your lung capacity through exercise. There are many benefits of proper exercise. People who exercise regularly are physically and mentally healthy. The incidence of various chronic diseases is relatively low. Whether it is to increase lung capacity or to lose weight, you will find that you are getting healthier and healthier if you exercise every day.

Increased breathing

According to the results of the 2000 National Physical Fitness Monitoring released by the State General Administration of Sport and the Ministry of Education, the vital capacity of men aged 40 to 69 decreased from 3347.2 ml to 2441.3 ml, and that of women decreased from 2362.3 ml to 1761.6 ml, a decrease of 28% and 26% respectively. The decrease in lung capacity causes people to develop a variety of diseases that affect lung health in old age, such as bronchitis, asthma, pneumonia, as well as pulmonary embolism related to lung function deterioration, pulmonary fibrosis, lung tumors, etc. More importantly, once these lung diseases are combined with other diseases, the mortality rate is very high.

Take a deep breath

Begin by breathing in slowly through your nostrils, filling the lower part of your lungs with air. During inhalation, the abdomen will slowly bulge as the chest cavity lifts upward and the diaphragm moves downward. Then continue to inhale so that the upper part of the lungs is also filled with air. At this time, the ribs will rise and the chest cavity will expand. This process usually takes 5 seconds. Finally hold your breath for 5 seconds. After a period of practice, you can increase the breath-holding time to 10 seconds or even more. After the lungs have absorbed enough oxygen, they exhale slowly, and the ribs and chest cavity gradually return to their original positions. After pausing for one or two seconds, start again from the beginning and repeat for 10 minutes. After practicing for a long time, it can become a normal breathing method.

Quiet breathing

Press your right nostril with your right thumb, and take a slow, deep breath through your left nostril, consciously imagining that the air is flowing toward your forehead. When your lungs are saturated with air, press your left nostril with the index and middle fingers of your right hand, hold your breath for 10 seconds and then exhale. Then start again by holding the left nostril. Do 5 times on each side.

In the cold autumn and winter seasons, cold air will affect muscle flexibility, so you should warm up before exercising to avoid muscle or joint sprains. There is little rain in winter and air pollution is more serious. Do not exercise outdoors in misty and foggy weather, otherwise it is easy to develop respiratory and lung diseases.