With air pollution on the rise, here are some breathing exercises to boost your respiratory system
Major Indian cities like Delhi and Mumbai have been suffering from high pollution recently
With air pollution being on the rise globally, the very air we breathe is becoming toxic and with every inhale, we take in more of these toxins. This is causing a rise in the amount of health problems such as eye infections, asthma and other problems related to the lungs and the respiratory system. Therefore, it is now upon us to protect ourselves and our bodies from these toxins.
While diet and lifestyle are vital for strengthening our bodies and our lungs in particular. However, this is not enough, and the best way to improve our lung capacity and the respiratory system is through doing breathing exercises regularly.
These exercises go a long way in strengthening the muscles of the diaphragm and the chest wall, improving lung function. These exercises will also help in reducing inflammation which will improve airflow and reduce symptoms of asthma and further risk of infections. Deep exercises also reduce shortness of breath by promoting relaxation and teaching more efficient breathing patterns.
These are some of the breathing exercises which you should practise to improve lung capacity and lung function:
1) Diaphragmatic breathing: To do diaphragmatic breathing, lie on your back with your knees bent and your hands on your stomach. Breathe in slowly and deeply through your nose, allowing your stomach to rise. Exhale slowly through your mouth, allowing your stomach to fall.
2) Pursed-lips breathing: To do pursed-lips breathing, breathe in slowly through your nose. Then, purse your lips as if you are about to whistle and exhale slowly through your mouth.
3) Hyperventilation (also known as hyperventilation retraining): To do hyperventilation, breathe in and out quickly and deeply for 30-60 seconds. Then, hold your breath for 15-30 seconds. Exhale slowly and repeat the cycle 5-10 times.
4) Pranayam: This pranayama technique helps to cleanse the lungs and improve lung capacity. To do this technique, sit in a comfortable position with your spine straight. Place your hands on your knees and exhale forcefully through your nose, contracting your abdominal muscles. Then, inhale passively. Repeat this cycle for 10-20 breaths.
DISCLAIMER: It must be noted that not all breathing exercises are ideal for everybody, as different people may have different medical conditions. Therefore, it is advisable to consult your doctor/physician to know the perfect set of exercises for you before you start any new breathing exercises.
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