Our lungs need to be exercised to build capacity - this is how we maintain healthy lungs. According to “9 Tips For Healthy Lungs” by the Rush academic health system, standard day-to-day movement isn’t enough. 

"Lungs at rest and during most daily activities are only at 50 percent of their capacity," says Sujay Bangarulingam, MD, a Rush pulmonary medicine specialist who sees patients in Aurora. “And to help counteract the buildup of toxins and tar in the lungs caused by environmental pollutants, allergens, dust and cigarette smoke, you need to help your lungs cleanse themselves,” Bangarulingam explains.
What causes low lung capacity?

“Breathing Exercises to Increase Lung Capacity” shares the following conditions and predispositions could contribute to low capacity lung function:

• Chronic lung diseases such as COPD, emphysema, and asthma
• Having obesity
• Not being physically active
• Chest wall deformities
• Having a high waist-to-hip ratio
• Vitamin D deficiency
• Pregnancy

There are various physical activities that help increase lung capacity, such as running, cycling, swimming, dancing/jumping, and tennis. However, depending on existing lung conditions and lifestyle, some of these options may not be suitable. Another great way to challenge your lung capacity is to do breathing exercises, which can be done anywhere and for just a few minutes each day.

Here are 5 breathing exercises you can try today:

Deep Breathing

.A simple way to allow in more oxygen is to do deep breathing.  Inhale through the nose for four counts, and exhale through the mouth for four counts, repeating as many rounds as necessary.

Diaphragmatic Breathing

When it comes to conditions like COPD and asthma, simple triggers like stress or anxiety could worsen symptoms and constrict airways. Healthline recommends the following:

1. Relax your shoulders and sit back or lie down.
2. Place one hand on your belly and one on your chest.
3. Inhale through your nose for 2 seconds, feeling the air move into your abdomen and feeling your stomach move out. Your stomach should move more than your chest does.
4. Breathe out for 2 seconds through pursed lips while pressing on your abdomen.
5. Repeat.

Purse Lip Breathing

This exercise is particularly helpful if you are experiencing shortness of breath. “Breathing Exercises for COPD” suggests the following:

Breathe in through your nose, almost like you’re smelling something, for about two seconds. Use your abdominal muscles to help fill your lungs with air.
Pucker your lips as if you’re about to blow out a candle and then breathe out slowly through your mouth. Breathe out twice as long as when you inhaled. Make a quiet hissing sound as you exhale.
Repeat several times.

Controlling Your Posture

When it comes to respiratory health, posture is more important than you think. Slouching constricts the chest, and therefore forces the diaphragm to perform in a limited capacity.

“You want to occasionally sit tall and reach overhead to make more room for your lungs,” Bangarulingam from Rush Medical says. “A simple technique for giving your lungs even more room is leaning back slightly in a stable chair, lifting the chest and opening the front of your body as you breathe deeply."

Controlled Coughing

The University of Maryland Medical System suggests that excessive coughing can “cause airways to collapse and make it incredibly hard to breathe. Controlled coughing, which takes place deep within the lungs, loosens and then carries mucus through the airways without leading to collapse. It also saves oxygen.”

They recommend the following method to safely cough:

1. Sit on a chair with both feet on the floor. Lean slightly forward.
2. Fold your arms across your belly. Breathe in slowly through your nose.
3. Lean forward and exhale, pressing your arms into your belly.
4. Slightly open your mouth and cough two to three times. Make your coughs short and sharp.
5. Gently and slowly inhale through your nose.
6. Rest

This technique works best for mucus caught in between the chest and throat, and is also beneficial to do after administering a bronchodilator medication (medication that opens airways). Don’t forget to stay hydrated in order to keep mucus loose.