What exercises increase lung capacity?

In our daily life, many people have lung problems due to long-term smoking and lack of exercise. Low lung capacity can easily lead to hypoxia and other phenomena, which is particularly bad for health. Therefore, we must make timely adjustments and do more exercises to improve our lung capacity to ensure good health and not easily develop diseases such as pneumonia. Let's learn about what exercises can increase lung capacity.

What exercises increase lung capacity?

1. 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.

2. 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.

3. Sleep apnea

Doing this breathing exercise before going to bed is especially effective for people with insomnia. Lie on the bed, place your hands flat on both sides of your body, close your eyes and start taking deep breaths. Slowly raise your arms above your head, close to your ears, with your fingers touching the headboard. This process takes about 10 seconds, and both arms are restored at the same time, and repeated 10 times. This method can help you fall asleep peacefully.

4. Exercise breathing

Actively increase your breathing volume while walking or jogging, inhale slowly and exhale quickly. When inhaling slowly, slowly expand your chest as you inhale, and exhale quickly. Do not exercise less than 20 times each time, several times a day.

In addition, it is best to do some proper exercise

Chest expansion exercise

Stretch your arms straight with your palms facing down, raise them horizontally in front of you, keep your palms facing down, and slowly and forcefully expand your chest to both sides, then retract them to both sides of your body. Inhale when you raise your arms, and exhale when you bring your arms back. When you start practicing, you can repeat this 50 times. Gradually increase to 100 times.

Stretching exercises

Stretch your arms straight forward and upward, then slowly and forcefully stretch them behind your head. The upper body can also be slightly bent backward, trying to allow the shoulder joint to reach the maximum range of motion, so that the shoulder joint has a noticeable "aftershock" feeling, and then the arms are retracted to both sides of the body. Inhale when you raise your arms, and exhale when you bring your arms back. Repeat 30 to 50 times.

jogging

Jogging is an effective and easy way to exercise lung function. Jog 300 to 500 meters each time. When running, make sure to breathe naturally and don't hold your breath.

The above is an introduction to what exercises can increase lung capacity. After understanding it, we know that there are many kinds of exercises to improve lung capacity, such as common swimming or running. In addition, we should also pay more attention to maintaining good living habits and avoid smoking and drinking for a long time, which can easily cause certain damage to the lungs.