Breathing exercises to support your lung health

Decreased lung function is a normal part of the ageing process, but there are steps we can take to help maintain good lung health.

What lowers lung capacity?

Various factors can contribute to reduced lung capacity over time. Ageing is often the primary factor as the body naturally slows down. Additionally, chronic lung conditions can play a significant role in changing the way we breathe by restricting the airways. Other potential causes include:

• Obesity and a high waist to hip ratio
• A lack of physical activity
• Vitamin D deficiency.

Why breathing exercises help

When your lungs are “healthy”, breathing feels natural and effortless. Your diaphragm (the primary muscle that helps you breathe) does most of the heavy lifting, pulling in a mix of oxygen and other gases, and pushing out the waste.

When the diaphragm can't do its job properly, stale air can build up in the lungs, leaving less room for the diaphragm to contract and bring in oxygen. Your body also starts to use the accessory muscles in your neck, back, and chest for breathing. This means less oxygen is circulating throughout your body; making it harder to keep physically active and perform everyday tasks.

Introducing regular breathing exercises into your routine can help to increase oxygen levels and get the diaphragm to return to its important job of helping you breathe.

Breathing exercises techniques

There are a number of simple breathing techniques available to help you look after your lung health at home.

Pursed lip breathing

This exercising technique helps reduce the frequency of breaths and keeps your airways open for longer. This makes it easier for the lungs to function and improves the oxygen and carbon dioxide exchange. This exercise can be practised at any time.

Follow these steps to practise pursed lip breathing:

1. Breathe in slowly through your nose
2. Form a pursed lip shape, as if gently pouting or preparing to blow on something
3. Breathe out slowly and steadily through pursed lips, ensuring the exhalation duration is at least double that of the inhalation
4. Repeat the process.

Diaphragmatic breathing

Diaphragmatic breathing, also known as "belly breathing", is an exercising technique that can be used to help strengthen your diaphragm muscle to fill your lungs with air more efficiently. Some people tend to use their upper chest muscles to breathe so when the diaphragm is not used, it becomes weaker. This exercise is best practised when you are relaxed.

Follow these steps to practise diaphragmatic breathing:

1. Sit or lie down comfortably and relax your shoulders
2. Put one hand on your stomach and the other on your chest
3. Breathe in slowly through your nose for two seconds, feeling your stomach rise as it fills with air. Let your stomach move out more than your chest
4. Breathe out gently for two seconds through pursed lips, pressing lightly on your stomach
5. Repeat this process.

By incorporating exercises like these into your daily routine, you can work on improving your lung health.

Our Health & Fitness team can help you to work towards your lung health and general fitness goals. For more information visit one of our locations, or give us a call on 1800 852 772.

Sources:

• https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
• https://www.healthline.com/health/how-to-increase-lung-capacity
• https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing
• https://lungfoundation.com.au/wp-content/uploads/2018/09/Book-Better-Living-with-COPD-Dec2016.pdf