Lung capacity measures the amount of air your lungs can contain.

Typically, both lung capacity and function begin to gradually reduce around the age of 35. However, certain conditions like asthma can accelerate this decline, resulting in breathing difficulties and shortness of breath. Fortunately, there are exercises that can help preserve and enhance lung capacity, supporting healthy lung function and ensuring your body receives the oxygen it requires.

1. Diaphragmatic breathing also known as “belly breathing,” involves the diaphragm, which plays a primary role in efficient breathing. This method is especially beneficial for individuals with chronic obstructive pulmonary disease (COPD) which makes the diaphragm less effective and could benefit from strengthening. It is most effective to practice this technique when you are relaxed.

If you have COPD, it is best to consult your doctor or respiratory therapist to learn how to properly perform this exercise for optimal results.

Here are steps on how to practice diaphragmatic breathing:

• Relax your shoulders and sit back or lie down.
• Place one hand on your abdomen and the other on your chest.
• Inhale through your nose for 2 seconds, allowing the air to fill your abdomen, and feel your stomach rise. Your stomach should move more than your chest.
• Exhale through pursed lips for 2 seconds, gently pressing on your abdomen.
• Repeat the process.

2. Pursed lips Breathing helps slow down your breathing by keeping your airways open for a longer period, reducing the effort required. This technique improves lung function by enhancing the exchange of oxygen and carbon dioxide. To perform pursed lips breathing:

• Slowly inhale through your nose.
• Purse your lips, as if you are about to whistle or blow on something.
• Exhale through your pursed lips as slowly as possible, taking at least twice as long to exhale as it takes to inhale.
• Repeat the process.

3. Alternate Nostril Breathing is a yoga-based practice where you breathe in through one nostril while blocking the other, then switch sides and repeat. The goal is to breathe slowly and steadily while maintaining awareness of your breath. Here is how to practice it:

• Sit in a comfortable position and rest your left hand on your knee.
• Lift your right hand to your nose, exhale, and use your thumb to close your right nostril.
• Inhale slowly through your left nostril, then close it with your fingers.
• Release your right nostril, exhale, then inhale through the right nostril and close it again.
• Exhale through your left nostril.
• Repeat the cycle for up to 5 minutes, finishing with an exhale through the left nostril.