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Improving the strength of your breathing muscles can help you breathe more easily and efficiently. Your diaphragm is the most important muscle for breathing, and it can be strengthened through diaphragmatic breathing exercises, also known as belly breathing. This technique can be practised through controlled breathing, which emphasises deep breaths and slow respiration. Other exercises, such as pursed-lip breathing, can also help strengthen the diaphragm and improve lung capacity. Aerobic and muscle-strengthening activities, such as walking, running, weight-lifting, and Pilates, can also improve the efficiency of your breathing muscles.
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What You'll Learn
Diaphragmatic breathing exercises
Basic Diaphragmatic Breathing
- Relax your shoulders and sit back or lie down.
- Place one hand on your belly and the other on your chest.
- Inhale slowly and deeply through your nose for about 2 seconds, focusing on filling your abdomen with air. Your stomach should move more than your chest.
- Breathe out slowly for 2 seconds through pursed lips while gently pressing on your abdomen.
- Repeat this cycle 5 times.
Alternate Nostril Breathing
- Sit comfortably and place your left hand on your knee.
- Lift your right hand to your nose and exhale.
- Close your right nostril with your thumb and inhale slowly and deeply through your left nostril.
- Close the left nostril with your fingers and release the right nostril.
- Exhale through the right nostril, then inhale through it.
- Close the right nostril and exhale through the left nostril.
- Repeat this cycle for up to 5 minutes, ending with an exhale through the left nostril.
Overhead Chest Stretch
- Sit in a chair or lie back in bed.
- Gently squeeze your shoulder blades back and down.
- Hold your hands together and slowly raise them above your head as you take a deep breath in.
- Slowly lower your hands while breathing out.
- Relax for a second or two, then repeat this cycle 5 times.
It's important to note that diaphragmatic breathing is a skill that requires practice. You may feel some uneasiness or lightheadedness at first, but it will become easier over time. Additionally, if you have any respiratory conditions, consult a doctor or respiratory therapist for guidance on these exercises.
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Pursed-lip breathing
To practice pursed-lip breathing, sit down in a chair and relax your neck and shoulder muscles. Breathe in slowly through your nose, keeping your mouth closed. Breathe in normally; you don't need to take a deep breath. Some people find it helpful to count "inhale, one, two" to themselves. Pucker or "purse" your lips as if you were going to whistle or gently blow out a candle. Then, breathe out all the air in your lungs through your mouth slowly and gently through pursed lips. Try to breathe out longer than your inhale. You can count "exhale, one, two, three, four" to help you with this.
Continue to repeat this exercise of slowly inhaling through the nose and exhaling through pursed lips until your breath becomes normal. Pursed-lip breathing helps to keep airways open longer so that you can remove the air that is trapped in your lungs by slowing down your breathing rate. It is important to note that pursed-lip breathing will not cure your lung condition but can help alleviate symptoms. If you feel dizzy, light-headed, or tired while performing this breathing technique, take a break.
It is recommended to practice pursed-lip breathing regularly, even during stress-free moments, until the act becomes natural. You can practice this technique while sitting at a desk, watching television, or waiting in line. With regular practice, pursed-lip breathing can help improve your breathing muscles and overall lung capacity.
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Aerobic activities
Aerobic exercises are a great way to improve your breathing muscles and heart health. They help improve your lung capacity and make your lungs more efficient. Aerobic exercises are especially beneficial for people with chronic lung conditions or respiratory infections, such as COPD and asthma.
Walking is a simple aerobic exercise that can help improve your breathing. Start with a few minutes of walking each week and gradually increase the duration and intensity of your walks. This low-impact exercise helps improve your lung function over time.
Swimming is another excellent aerobic activity for improving your breathing muscles. The resistance of the water makes your body work harder, improving your lung capacity and muscle strength. Swimming is a full-body workout that engages multiple muscle groups, including your breathing muscles.
Running and jogging are also effective aerobic exercises to enhance your breathing. These activities increase your heart rate and improve your cardiovascular health, which in turn can benefit your breathing. Start with light jogging and gradually increase the pace and duration as you build endurance.
Cycling is a further aerobic activity that can improve your breathing muscles. It increases your heart and lung capacity, allowing more oxygen to reach your muscles. As with other aerobic exercises, start slowly and increase the intensity and duration over time.
In addition to these aerobic exercises, it is beneficial to incorporate specific breathing exercises, such as diaphragmatic breathing, into your routine. This technique focuses on engaging your diaphragm, the most efficient muscle for breathing, and helps to improve lung function and reduce shortness of breath.
Remember to always consult your doctor or healthcare professional before starting a new exercise routine, especially if you have any underlying health conditions or breathing problems.
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Muscle-strengthening activities
Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing or abdominal breathing, is a breathing exercise that specifically makes use of the diaphragm. The diaphragm is the most efficient muscle for breathing, and diaphragmatic breathing helps you use it correctly. This technique is particularly helpful for people with chronic obstructive pulmonary disease (COPD) as it helps strengthen their diaphragm.
To practice diaphragmatic breathing, follow these steps:
- Relax your shoulders and sit back or lie down.
- Place one hand on your belly and the other on your chest.
- Breathe in slowly through your nose for about 2 seconds, feeling the air move into your abdomen and your stomach move out. Your stomach should move more than your chest.
- Tighten your stomach muscles, so your stomach moves in, causing your hand to lower as you exhale slowly through pursed lips.
- The hand on your upper chest should remain as still as possible.
Pursed Lip Breathing
Pursed lip breathing is another effective technique taught by pulmonary rehabilitation specialists to individuals with chronic lung diseases such as asthma and COPD.
To practice pursed lip breathing:
- Breathe in slowly through your nose.
- Breathe out at least twice as long through your mouth with pursed lips, as if blowing out candles.
- Relax for a second or two, then repeat 5 times.
Overhead Chest Stretch
The overhead chest stretch helps loosen the muscles in your chest and facilitates air movement in and out of your lungs. This exercise can help increase the amount of oxygen in your body.
To perform the overhead chest stretch:
- Sit in a supportive chair or lean back in bed.
- Gently squeeze your shoulder blades back and down.
- Hold your hands together and slowly raise them as high over your head as is comfortable while taking a deep breath in.
- Slowly lower your hands back down while breathing out.
- Relax for one to two seconds, then repeat 5 times.
Shoulder Blade Squeezes
Shoulder blade squeezes help expand your chest wall and move your ribs, allowing you to take deeper breaths.
To perform shoulder blade squeezes:
- Sit in a supportive chair or lean back in bed.
- Keep your arms relaxed at your sides and turn your palms to face up.
- Gently squeeze your shoulder blades back and down. This should make your chest puff out.
Aerobic Activities
In addition to specific breathing exercises, aerobic activities like walking, running, or jumping rope give your heart and lungs a workout, helping them function more efficiently. Regular physical activity can also help strengthen your lungs as your respiratory muscles work to support your breathing throughout.
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Pulmonary rehabilitation
Before starting a pulmonary rehabilitation program, it is important to talk to your healthcare provider to decide which level of exercise is right for you. It is also important to follow the guidelines outlined by your pulmonary rehab team and watch for overexertion. It is generally recommended to drink water throughout the day, pace yourself, and avoid pushing too hard.
Some specific exercises that can be included in pulmonary rehabilitation are:
- Pursed lip breathing: This involves breathing in through the nose and breathing out at least twice as long through the mouth with pursed lips. This helps to slow breathing, reduce the work needed to breathe, and improve oxygen and carbon dioxide exchange.
- Diaphragmatic breathing or belly breathing: This technique involves breathing from the belly, helping to take in more air with less effort. It also has a calming effect, helping to reduce anxiety. To practice belly breathing, lie on your back or sit straight, place one hand on your chest and the other on your belly, and breathe in slowly through your nose.
- Head tilts: These exercises help increase flexibility, improve balance and posture, which can naturally lead to better breathing. To perform head tilts, sit comfortably with your shoulders back, breathe in slowly and deeply, lower your chin while breathing out, and then return to a neutral position.
- Shoulder rolls: Start with your hands dangling naturally at your sides, breathe in, and then slowly roll your shoulders forward.
Remember, pulmonary rehabilitation is not a cure for lung disease, but it can help improve your overall quality of life and make you more physically active.
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Frequently asked questions
Diaphragmatic breathing, also known as belly breathing, is a great way to strengthen your diaphragm, which is the primary muscle used for breathing.
Sit or lie down in a comfortable position, relax your shoulders, and place one hand on your belly and one on your chest. Breathe in slowly through your nose for 2 seconds, feeling your belly fill with air. Breathe out slowly for 2 seconds through pursed lips, pressing gently on your abdomen.
Yes, you can try pursed-lips breathing. Breathe in through your nose and out through pursed lips, like you're blowing out a candle. Relax for a second, then repeat 5 times. This slows down your breathing and keeps your airways open for longer.
Yes, both aerobic activities like walking, running, or jumping rope, and muscle-strengthening activities like weight-lifting or Pilates can benefit your breathing muscles.
When you're physically active, your heart and lungs work harder to supply the additional oxygen your muscles demand. Just like regular exercise makes your muscles stronger, it also strengthens your lungs and heart.
