Add these exercises to your routine for better breathing
What's the story
Breathing exercises are a powerful tool for increasing lung capacity, improving chest expansion, and promoting overall respiratory health. These exercises can be done anywhere and don't need any special equipment. By making them a part of your daily routine, you can experience notable improvements in breathing efficiency and physical performance.
Basics
Deep diaphragmatic breathing
Deep diaphragmatic breathing is a basic exercise that emphasizes the use of the diaphragm, the body's primary muscle for breathing. By focusing on taking deep, slow breaths, this exercise ensures optimal oxygen intake and strengthens the diaphragm. Just five to 10 minutes of practice daily can greatly improve lung capacity and chest expansion.
Expansion
Rib stretch breathing
Rib stretch breathing targets the intercostal muscles between the ribs, promoting chest expansion and flexibility. While standing or sitting with a straight back, take a deep breath in through your nose, hold your breath for 15 to 20 seconds as you stretch your arms out wide. Then, slowly exhale through your mouth. Doing this three to four times can increase rib mobility and lung volume.
Control
Pursed lip breathing
This technique enhances breath control by promoting slower, more deliberate breaths. Simply inhale through your nose for two seconds, then exhale through pursed lips (like you're blowing out a candle) for four seconds. It's especially helpful for those with shortness of breath as it stabilizes breathing patterns and boosts oxygen flow.
Relaxation
The humming bee breath
The humming bee breath is a relaxing exercise that involves deep, controlled inhalations followed by a gentle humming sound, like a bee, during exhalation. This technique not only helps in expanding the chest but also significantly lowers stress levels by stimulating the parasympathetic nervous system, our body's natural relaxation response. Just five minutes of this practice daily can bring peace of mind and enhance your lung power.
Intensity
Interval breathing exercise
Interval breathing adds a layer of intensity by switching between rapid shallow breaths and slow deep breaths. Begin with 30 seconds of fast shallow inhalations, then transition to 30 seconds of slow deep inhalations, concentrating on fully expanding the chest with each breath. This variation not only trains your respiratory muscles but also improves lung capacity over time.