While there are ways to increase lung size, there are also ways to increase air intake as the lungs efficiently hold oxygen. Do these exercises daily and you will definitely see an increase in lung capacity.
Method 1: Practice deep breathing and holding your breath
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You practice exhaling completely and slowly to clear the air in your lungs.
Exhale deeply: You can increase the amount of air your lungs take in in the short term without exercise and equipment in the long run. The trick is to breathe deeply and steadily.
– Exhale completely and slowly, practice a few times before starting, do not let air in the lungs. This helps you breathe more air.
Allow your diaphragm to lower by relaxing your abdominal muscles. Your abdomen inflates as your diaphragm lowers, allowing more air around your lungs and helping them take in more air.
Extend your arms and keep them away from your body, helping to open up your chest.
When practicing deep breathing, you should not overdo it, fill your lungs with capacity.
Deep breath: You take in about 80-85% of your lung capacity, allowing your body space to relax.
You need a friend by your side to monitor your breathing if possible. You may fall in love with the person, in which case you want your friend to react appropriately.
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– You should not puff up your cheeks, let your face be loose and comfortable. The abdominal muscles and diaphragm are the active muscle groups.
Practice counting to hold your breath.
Relax your muscles and hold your breath: Try meditating, or close your eyes. The less energy you use, the longer your body can hold your breath.
– Count from 1 to 100 in your head. Just focus on the number and aim to get to 100.
– Record the number where you can no longer hold your breath. Next time try to hold it longer.
Exhale as slowly as possible.
Exhale slowly, repeat 3 to 4 times: Do not let the air out too quickly. Exhale as slowly and steadily as possible. After you've finished once, start over again. After about 3-4 times, your lungs can hold more air than 20 minutes before. Regular exercise will help your lungs have a larger capacity.
Method 2: Increase lung capacity with exercises
Practice stretching or bodyweight movements like on the ground but in the water.
Underwater workouts: Exercising in the water will increase resistance. Your body will have to work harder to supply oxygen and this makes it a good exercise.
– Perform stretching or bodyweight movements like on the ground. You need to be aware that the weight will be lighter when you have water. Do it until you feel comfortable.
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- Put it in the water. Sink your body down to your neck and perform the exercise in the water.
Swimming is also an activity that increases heart rate.
Do activities that increase your heart rate: Exercise is a great way to increase lung capacity. Exercise for at least 30 minutes, pushing your body to the point of fatigue so that the lungs must work hard. This will help you increase your lung capacity.
– Cycling: Add variety by pedaling uphill, or turning the treadmill up. Going uphill causes your body to need to pump more blood into your legs, your lungs provide oxygen to the blood.
– Practice running: Run on a treadmill or jog every day.
Swimming: The best sport to improve cardio. At its peak, a swimmer's lungs can be used three times more efficiently than the average person.
Exercising at high altitude is difficult but very effective in increasing lung capacity.
Exercise at high altitude: High-altitude training is a good way to increase lung strength. Being in the air has less oxygen and makes exercise more difficult, but will be more effective for your lungs.
– You can live up to 2,500m above sea level when exercising. This makes your lungs work harder to get oxygen into your blood.
– Be careful not to exercise too much at high altitude, you may have health problems caused by the height.
(According to the Star)
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