By Praveen & Maahek Nair, BodyProCoach
You’re at the perfect spot whether you’re trying to maximize lung function, recovering from an illness, or simply want to enhance your respiratory health. Although you might believe that working out at the gym or going for a run is the only way to increase lung capacity, you can accomplish it while lounging in your chair. Yes, it is correct!
Boosting Lung capacity while seated
The following six simple sitting exercises can help you give your lungs the workout they need:
Breathing deeply:
Let’s begin with the fundamentals. Take a steady, deep inhale through your nose, filling your lungs, and sit up straight in your chair. After holding your breath for a few while, let it gradually through your mouth. For many minutes, keep doing this, making sure that every breath you take causes your lungs to expand
completely.
Diaphragmatic Breathing:
This method focuses on the diaphragm, which is the main breathing muscle. Grasp your belly with one hand and your chest with the other. When you take a deep breath, concentrate on extending your belly instead of your chest. As you breathe in, feel your hand ascend to your tummy. Breathe out gently and thoroughly. Do this several times a day for a few minutes to strengthen your diaphragm.
Pursed Lip Breathing:
By maintaining open airways for a longer period, this exercise enhances breathing efficiency. Take a comfortable seat and gently inhale through your nose. As though you’re going to whistle, purse your lips. Then, gently and evenly release air through your pursed lips. By providing a small amount of resistance to the airflow, keeps your airways open and gradually expands your lung capacity.
Segmental Breathing:
With this exercise, concentrate on expanding distinct regions of your lungs. With your fingers barely touching, place your hands on your ribcage. Imagine filling your lower, middle, and upper lungs in order of volume as you take a deep breath. With every breath, feel your rib cage expanding upward and outward. Repeat the process, being sure to completely expand each lung segment as you exhale gently.
Breath Holding:
By forcing your lungs to hold more breath, this activity helps expand your lung capacity. Inhale deeply, and hold that breath for as long as it feels comfortable. As your strength increases, start with a few seconds and progressively increase the duration. Remind yourself not to exert too much pressure on yourself and to always release your breath slowly and fully after holding it.
Counted Breathing:
This easy breathing technique incorporates mental breathing. Take four deep breaths, then hold them for another four counts. After four slow exhalations, hold your breath for an additional four counts. Continue in this manner, progressively raising the number as you get more at ease. By concentrating on counting,
you may better control your breathing and take deeper, more deliberate breaths.
Make time for these sitting exercises every day; try to practice for ten to fifteen minutes a day. Always pay attention to your body and quit if you start to feel uncomfortable. With persistent effort, you’ll see gains in lung capacity and general respiratory health. So take a seat, inhale deeply, and let’s get those lungs in peak condition!