How To Increase Lung Capacity

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The amount of air your lung can hold at a given time after you breathe out fully is known as lung capacity. The lungs of a healthy person can hold about six liters of air at a time. People with larger lung capacity tend to inhale larger volumes of air, which helps them to perform physical activities for a longer time.

Sportspersons, athletes, people living on higher altitudes and people who never smoked tend to have higher lung capacity. Lung diseases, smoking, illnesses, obesity, aging and a sedentary lifestyle are important causes of poor lung capacity. Fortunately, you can increase the capacity of your lungs with specific workouts and breathing exercises.

Ways To Increase Your Lung Capacity

Deep Breathing Exercises

Although breathing is an involuntary activity, the ability of the lung to retain air will fall dramatically if we fail to accustom our body to deep breathing techniques. Deep breathing exercises help to strengthen the rib cage and increase the elasticity and strength of the lung tissues, thereby increasing the lung capacity naturally.

To increase the lung capacity, practice belly-breathing exercises daily, at least for five minutes. To perform this exercise, lie flat on the back and place the hands with palm downwards on the stomach, just below the rib cage. Slowly inhale air, hold the air for a few seconds and then exhale.

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Deep breathing while sitting up straight is another popular breathing exercise to increase lung capacity. While breathing in, relax the abdominal muscle and imagine that the abdomen is being filled with air.

To maximize your lung capacity, continue breathing in even after your belly becomes full. You will experience the chest and rib cage expanding. Slowly exhale. Pull the stomach muscles in to empty the lungs as much as possible. Repeat the process. Concentrate on the breathing. Practice this breathing exercise daily, at least for five minutes.

To enable the air sacs in the lungs to retain sufficient air, inhale through the nostrils and exhale through the mouth. You can perform this exercise several times throughout the day.

Blow Up Balloons

Blowing up balloons can help to increase the lung capacity. The process is same as the aforementioned breathing exercise involving breathing out through the mouth.

Good Posture

A good posture increases lung capacity naturally. When you sit straight or stand erect, your lung naturally starts taking in about 30 percent more air. Poor posture promotes shallow breathing using only the upper part of the lungs.

Photo Credit: Howshealth.com/deep-breathing-exercises-benefits/

Swimming

Swimming is one of the best exercises for improving lung capacity. Studies have shown that intensive swimming training in children before puberty stimulates isotropic lung growth by balancing development of alveolar lung spaces and the airways.

Workout

High intensity workouts such as running, aerobics, cycling and other cardiovascular workouts are beneficial for the lungs. Water aerobics and weight training while standing in a pool are widely recommended for enhancing lung capacity.

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Play a wind instrument

Playing a wind instrument boosts the ability of the lungs to retain larger volume of oxygen.