The best exercises for increasing and developing lung volume
Before you start reading article, we must warn you that the listed methods are not suitable for people who are sick or have had COVID-19. A special breathing exercise program has been developed for this group of people.
An increase in lung volume will allow developing lung tissue, making it more elastic, and supplying the body with a sufficient amount of oxygen. Also, lung training can make breathing easier for asthmatics and allergy sufferers, as well as people who smoke. Exercising regularly, you can feel positive changes in well-being and mood after 7 days. Some people notice the changes almost immediately.
Average lung volume
Lung volume, or medically called pulmonary capacity, is the entire volume of air passing through a person's lungs during full inhalation and exiting. Lung volume can be measured directly.
This is the amount of air inhaled after the deepest exhalation. The lung capacity of an ordinary person is 3 - 3.5 liters, swimmers have 5 liters, divers have 7 liters (which is the maximum possible lung capacity for the average person). Naturally, we usually use only a small part of this volume during normal breathing.
Normal tidal volume is the volume of air passing through the lungs during calm inhalation and calm exhalation. On average, a person takes 16-20 breaths per minute.
Factors affecting lung volume
People living at sea level have less lung capacity than people living at high altitude. This is due to the fact that atmospheric pressure is less at high altitudes, as a result, the diffusion of oxygen into the blood is difficult. The body, adapting to this situation, increases the oxygen conductivity of the tissues.
It is also believed that girls, for physiological reasons and body structure, have a slightly lower lung volume than men. Well, naturally, when smoking, the walls of the lungs become less elastic, and with pneumonia, some part of the pulmonary vesicles is irretrievably lost.
Sports to increase lung capacity
It is possible to develop lung capacity and breathing power through systematic and special training. The development of lung capacity is facilitated by practicing those sports that involve aerobic activity, as well as special exercises.
Aerobic sports include running, walking, cycling, swimming, cross-country skiing, speed skating, biathlon, rowing, mountaineering, and yoga. Nearly all of the intense training in these sports will help develop and strengthen the heart muscle and increase lung capacity.
Swimming has the most positive effect on increasing lung volume, by the way, it is swimming that is considered one of the safest and most harmoniously developing the whole body, sports. It is in the process of training in swimming and even more deep-sea diving that athletes are forced to hold their breath for a long time, which leads to an increase in lung volume.
The rib muscles are responsible for spreading the ribs, which in turn allows the entire volume of the lungs to be used. Some of the first and best exercises for the development of lungs and rib muscles came to us from yoga, but today they are practiced by swimmers from other sports, usually they are sharp and frequent breaths in and out.
For 1-2 minutes, take very sharp and frequent breaths in and out. Over time, you can increase the duration of the exercise.
Note: during such breaths, darkening in the eyes, dizziness is possible. Pay close attention to how you feel during the exercise.
As you exhale, try to squeeze out the maximum amount of air from the lungs, and then inhale in several steps at short intervals. At the end of inhalation, hold your breath for the maximum possible time.
While inhaling, count to ten, inhale a little more air, and then count again to ten. This must be done as many times as the lung volume allows. Repeat the same as you exhale.
Exercises to increase lung volume
Before starting to increase the volume of the lungs, all stagnant air should be removed from the lungs!
So let's get started! Lie on your back, straighten, inhale slowly, sticking out your stomach. You should breathe so slowly that the sound of breathing is almost impossible to hear. As you finish protruding your belly, begin to expand your ribcage forward and upward. This is one full breath. You should take 5-7 such breaths.
So we removed all the stale air from their lungs. Now you can start exercises to increase lung volume.
A deep breath is needed to increase the lungs' ability to take in more oxygen with each breath.
Exhale completely (so that no air remains in the lungs). This will allow oxygen-enriched air to enter on the next breath. Count out loud until you feel like you can no longer count - this will mean that your lungs are completely empty.
Allow your diaphragm to lower freely, but keep your abdominal muscles relaxed. Your abdomen will expand (as your diaphragm goes down). This will give more room to the lungs and allow them to fill with more air. The inhalation is done in two steps. Maintain this ratio constantly.
How to quickly increase lung capacity
To increase the lung capacity even faster, you can try to train breathing physically, that is, breathing with resistance.
To do this, breathe normally at first, through your nose. Take a few deep breaths and breathe out through your mouth, just parting your lips slightly. Open them a little so that some air can come out with resistance.
Try to do this as often as possible so that your lungs get used to trapping air. Thus, they will increase. Another way to achieve the same effect is to inflate balloons.
Breathing exercises to increase the volume of the lungs in water
For more effective performance of the exercise for breathing and its strength in the water, it is recommended to do it in an open body of water (river, lake, sea). If, for some reason, you do not have this opportunity, then this exercise can be done in the pool.
Immerse yourself in water up to your neck and stay afloat. Just swing your arms and legs in the water, if you can't help but go into the water up to your neck so that you feel the bottom with your legs.
By compressing your chest with water, you will reduce your air intake by 25 percent, as a result of which, after a while, the body will want to compensate for the lack, and you will breathe more efficiently.
Breathe More Than You Can
Inhale as hard as you can, once you have done so, continue to inhale the air in small sips. Feel your belly expand. Hold in this state for a few seconds and then exhale forcefully. Exhale as long as possible.
The most powerful exercises for increasing lung volume
Naturally, in various sports, there are other more complex special exercises to increase the volume of the lungs and develop the ability to be without breathing for a long time.
Naturally, as already mentioned, you can simply engage in active sports, eat normally and live a full life, then your breathing will be healthy and strong, because at least doctors have long proven that smoking and lung diseases irrevocably steal this vital resource from us.