Improving lung capacity is one of the treatment goals we work on with patients in pulmonary rehabilitation at KC Rehab. Many of our pulmonary patients have chronic obstructive pulmonary disease (COPD), but there are many other respiratory illnesses and lifestyle factors that can make breathing difficult. Your lung function may suffer because of coronavirus, smoking, workplace conditions, a sedentary lifestyle or even the shape of your body. Most of these issues can’t be fully “cured,” but there are things you can do to breathe more efficiently.
This article describes seven exercises we recommend to help you improve your lung capacity.
How can I improve my lung capacity?
In general, aerobic exercise and interval training are both activities we recommend for better lung health. Aerobic exercise is any type of workout that makes your lungs and heart move a bit faster, like walking, cycling or swimming. Interval training alternates different types of exercise to give your lungs and your muscles plenty of breaks to recover. You might walk or run a lap in the gym in between sets of resistance exercises.
There are also more focused breathing exercises, postural exercises and core-strengthening exercises that specifically improve the function of your lungs and the muscles you use to breathe. When you sit or stand taller with your shoulders back, your lungs have more room to fill all the way. Your abdominal muscles and diaphragm are instrumental for breathing, so strengthening them will also help.
7 physical therapy exercises to help you improve your lung capacity
When you take time to really focus on your breathing, you can feel it in three main places: your nostrils, your chest and lungs, and your diaphragm or belly. Often, when you’re taking fast, shallow breaths, you’ll feel it most in your chest. This is a sign that your lungs and chest muscles are working hard.
When you’re breathing deeply and effectively, you’ll feel it most in your diaphragm. This is the long muscle that stretches across your abdomen below your lungs. It flexes up and down to draw air in through your lungs and push it back out. For the exercises in this article, you’ll be focusing on your belly.
Try the following breathing exercises several times a week to improve your lung capacity. Most of them can be done in any position, sitting, standing or lying down. Just make sure you’re in a quiet place where you can relax and you won’t be distracted.
Belly breathing — This is also known as diaphragmatic breathing. Focus your attention on the lower part of your abdomen and just notice how it feels as you start to take slower, deeper breaths. You can put your hand on your belly if that helps. Feel your stomach moving in and out while you continue to breathe deeply for five or 10 minutes.
Pursed lip breathing — This exercise slows down your breathing so your lungs can work more efficiently and the muscles around them aren’t working as hard. Slowly breathe in through your nose and then blow out through your mouth. Purse your lips like you’re blowing out birthday candles. Your exhales should be at least twice as long as your inhales. Breathe like this for several minutes.
Alternate nostril breathing — For most people, one nostril brings in more air than the other. This exercise helps you get both of them working at their best while helping you focus on your breathing. Using your right hand, you’ll cover your right nostril with your thumb and cover your left nostril with your pinky. Start by inhaling, and on the exhale, use your pinky to cover your left nostril. Breathe out and in through the right nostril, and before exhaling again, change your hand position to release the left nostril and cover the right one with your thumb. Breathe out and in through the left nostril and switch again, repeating for several minutes.
Box breathing — This is another exercise you can use to slow your breathing down. You’ll count to four as you breathe in, hold your breath for four counts, exhale for four and then wait for four counts before breathing in again. Imagine you’re tracing the four sides of a square each time you count to four.
4-7-8 breathing — Like alternate nostril breathing, this exercise is inspired by mindfulness practices. Breathing with this rhythm calms your parasympathetic nervous system. Just count to four as you inhale; then hold your breath in for seven counts and exhale for eight. Inhale and start again.
Shoulder blade squeeze — The last couple of exercises will help you improve your posture so you can use your full lung capacity. Sit or stand tall and pretend you’re pinching a pencil between your shoulder blades. Hold the pose for about six seconds and then relax. Try syncing this movement with deep breathing.
Doorway lunge — Standing in a doorway, grasp both sides with your hands slightly above shoulder level. Keep your arms in “cactus” position as you step one leg back into a lunge. Bend forward a bit so you’re leaning into your shoulders and opening them up. Switch your legs and repeat.
Get a personalized plan to improve your lung capacity at KC Rehab
You’ll likely need a combination of different exercises to improve your lung capacity. Your personalized treatment plan should have phases that gradually increase your activity as your lungs and your body become stronger. Your current abilities and any health conditions that affect your breathing will be important factors in your treatment plan. Your physical therapist will begin with an in-depth examination and some interview questions to get to know you. With your input, they’ll create a customized exercise program to help you develop greater lung capacity and work on any other PT goals you have in mind.
At KC Rehab, we create physical therapy treatment programs that help you enjoy a better quality of life. Pulmonary rehabilitation is just one service we offer at our Lee's Summit Tudor location. Talk with your physical therapist about any wellness challenges you’re facing and other goals you’d like to work on along with improving your lung capacity. We’ll work with you to create a treatment plan that makes sense for your condition and your life.
Ready to learn more about pulmonary rehabilitation? Contact our team today for more information or to schedule an initial appointment.
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