Lung capacity depends on the maximum amount of air held by the lungs during their normal breathing process. A reduction in overall lung capacity can cause lots of health issues.

Fortunately, there are some effective ways to restore one’s lung capacity to a certain level. Mentioned below are 6 effective ways to strengthen your lungs and thereby improve the longevity of your respiratory system.

  1. Belly Breathing

Belly Breathing is an effective technique that can strengthen the muscles of the abdomen and diaphragm. These muscles play a vital role in breathing as they support the lungs to inhale, retain, and exhale more air.

It is also known as diaphragmatic breathing. To perform this breathing exercise you need to lie down and inhale deeply by expanding your belly as much as possible. Wait for 2 seconds before breathing out and then purse your lips and slowly exhale.

  1. Costal Breathing

You can practice costal breathing for strengthening the muscles around the rib cage. It is a superior version of our normal breathing.

  • You can sit in a relaxed position to perform this exercise but make sure that your back remains straight.
  • Inhale slowly and deeply by expanding the chest muscles.
  • Hold your breath for few seconds and breathe out gradually.
  • The exhaling phase should be longer than the time taken to inhale. You can repeat the process for 4 to 5 times and in a few days increase the count up to 10.

  1. Brisk Walking

Walking is a safe and most effective exercise that can be performed by anyone without any age restriction. Find a clean route for walking which is nearly free from pollution.

Choose morning hours whenever possible. Walk as fast as you can for around 20 to 30 minutes. Practice brisk walking daily to augment the capacity of your lungs to breath in more air.

The regular exposure to the outside environment will also boost your overall immunity. Note that you should practice brisk walking on an empty stomach. Walking right after a meal or breakfast can make the breathing process heavier.

  1. Daily Jogging

Jogging is a cardiovascular exercise that can quickly improve the working of your lungs. Jogging can also be practiced on a treadmill. However, if you have any underlying health issue, you should get the permission of your physician before starting with this exercise regimen. Jogging has multiple benefits and is an effective medium for boosting the levels of oxygen absorbed by your body.

  1. Practice Aerobics

If you are bored of doing regular exercises or jogging, you can always resort to aerobics. It is a fun-filled way to boost your lung capacity. By practicing 30 minutes of aerobics, you can experience lots of changes within a weeks’ time.

It is one of the best activities that increase blood circulation and naturally strengthens every part of your body including your lungs. Note that people suffering from any kind of underlying ailments like arthritis or hypertension should avoid this activity.

  1. Diet Changes

There are certain fruits and vegetables that you should include in your regular diet to maintain your overall lung capacity. This includes food items that are rich in antioxidants. Grapes, apples, walnuts, apricots, beans, broccoli, and fatty fish are some of the best foods that can aid your efforts in improving your lung capacity.

It is believe that human lungs are capable of holding 6 liters of air. However, the overall capacity of the lungs tends to diminish as a person ages. Besides aging, there are other factors like lifestyle and diseases that can affect our lung capacity in different ways. Nevertheless, by following the above remedies you can regain your lost lung capacity within a few months.

Is it possible to increase lung capacity?

Deep breathing exercises may help increase lung capacity. For instance, the British Lung Foundation say that deep breathing can help clear mucus from the lungs after pneumonia, allowing more air to circulate. To perform this exercise: Breathe deeply 5–10 times, then cough strongly a couple of times, and repeat.

What is the best exercise to increase lung capacity?

Exercises To Increase Lung Capacity: 1. Aerobics: Aerobics plays a significant role in enhancing lung capacity by making large muscle groups move at a rhythmic speed. It strengthens your heart and lungs and also plays a role in improving the endurance of the body.

How can I get more oxygen to my lungs?

We have here listed 5 important ways for more oxygen:
  1. Get fresh air. Open your windows and go outside.
  2. Drink water. In order to oxygenate and expel carbon dioxide, our lungs need to be hydrated and drinking enough water, therefore, influences oxygen levels.
  3. Eat iron-rich foods.
  4. Exercise.
  5. Train your breathing.

What foods help repair lungs?

They include brown rice, whole-wheat bread, whole-wheat pasta, oats, quinoa, and barley. Not only are whole-grain foods high in fiber, which has antioxidant and anti-inflammatory qualities, but they’re full of vitamin E, selenium, and essential fatty acids, which are good for lung health.

How can I repair my lungs naturally?

Ways to clear the lungs
  1. Steam therapy. Steam therapy, or steam inhalation, involves inhaling water vapor to open the airways and help the lungs drain mucus.
  2. Controlled coughing.
  3. Drain mucus from the lungs.
  4. Exercise.
  5. Green tea.
  6. Anti-inflammatory foods.
  7. Chest percussion.

Which fruit is better for lungs?

Fresh fruits and vegetables include minerals, vitamins and fiber that help keep your body healthy and in shape. However, some produce is better for your lung health than others. Opt for berries, pineapples and grapes over apples, apricots and peaches, which can cause bloating.

What can I drink to detox my lungs?

Here are a few detox drinks that can help improve your lungs and overall health during the winter season:
  • Honey and hot water. This powerful drink can help detoxify the body and fight off the effects of pollutants.
  • Green tea.
  • Cinnamon water.
  • Ginger and turmeric drink.
  • Mulethi tea.
  • Apple, beetroot, carrot smoothie.

Is turmeric good for lungs?

The anti-inflammatory property of Curcumin found in turmeric is really important in improving the functioning of lungs and helps in conditions such as asthma, chronic obstructive pulmonary disease, pulmonary fibrosis, and acute lung injury because of its effectiveness in pulmonary conditions with abnormal inflammatory

Which juice is better for lungs?

Lung rejuvenator is a juice that comprises of watercress. This is beneficial to cure swollen breathing passage and smooth the lung. Lemon is high in vitamin C and turpin comprises of vitamin A, both are antioxidant. This helps to better your lung health.

What herbs cleanse the lungs?

6 Best Herbs to Protect Your Respiratory System
  • Peppermint. Peppermint isn’t just a delicious additive that can provide a pop of flavor to your favorite dishes and teas.
  • Osha Root.
  • Mullein.
  • Lungwort.
  • Astragalus.
  • Plantain Leaf.

Is Apple good for lungs?

Apples. Research has shown that regularly eating apples may help promote lung function. For example, studies show that apple intake is associated with a slower decline in lung function in ex-smokers.

Is coffee good for lungs?

Coffee was associated with a reduction in respiratory mortality, and one study found improved lung function in coffee consumers. Smoking was a significant confounder in most studies. Conclusions: Coffee consumption was associated with some positive effects on the respiratory system.

Is cucumber good for lungs?

It Contains Antioxidants

In fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung and autoimmune disease ( 4 ). Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.

Is banana good for lungs?

Researchers found that among nearly 2,200 adults with chronic obstructive pulmonary disease (COPD), those who ate fish, grapefruit, bananas and cheese tended to have better lung function and fewer symptoms than their counterparts who did not eat those foods.

Is drinking hot water good for lungs?

One easy way to improve lung health is to drink more water. Water makes up approximately 60 percent of your body weight. Staying hydrated helps ensure that all of the organs in the body function properly. We get water from the foods and drinks that we consume each day, but it’s important to drink water, too.

What is bad for lungs?

Avoid Exposure to Indoor Pollutants That Can Damage Your Lungs. Secondhand smoke, chemicals in the home and workplace, and radon all can cause or worsen lung disease. Make your home and car smokefree. Test your home for radon.