Breath techniques that can strengthen the lungs and train the body to more fully utilize the lungs.
Breathing, of course, is the way oxygen gets into the blood stream. It's also a way some waste products, like alcohol, are removed from the blood. As we age, however, our muscles become more rigid and the utilization of our lung capacity naturally reduces. Others are affected by chronic conditions that make breathing difficult. Regular physical activity is an effective way to reverse the effects of aging and some disease on breathing. In addition, there are specific breath techniques that can strengthen the lungs and train the body to more fully utilize the lungs.
General Physical Activity
Most people suffering from a chronic disease or condition that affects their breathing can benefit from increasing their general physical activity. Running, jogging or walking are helpful for those with asthma or emphysema. Swimming and yoga are also especially advantageous because they incorporate controlled breathing with the physical activity. Those who have exercise-induced asthma, however, are better served with activities that only require short bursts of exertion, like football or tennis. In general, regular physical activity opens the airway and increases lung capacity. Even strength training, which builds muscle and collateral blood vessels, can increase the efficiency of the circulatory system and make breathing easier.
Cleansing Breaths
The shallow breathing that accompanies weak a respiratory system tends to only utilize the top half of the lungs. This means not only is half as much air taken in as possible, but also that stale air is not effectively removed. Removal of metabolic waste products through the breath is an important part of the body's regulatory balance, and a build of these toxins in the lungs is harmful. The lungs can be cleansed and strengthened through slow, deep breaths that fill and empty the lungs completely. Lie flat on your back and interlock your finger at the base of your ribs. Focus your attention on this area and, as you inhale, allow your diaphragm to move lower and your belly to rise. Inhale steadily and deeply, but without straining. Relax the diaphragm, watching your fingers fall with your belly and rib cage, and allow the air to leave, again, without straining. Continue for five minutes.
Advanced Breathing
Once you're comfortable breathing deeply with the diaphragm, you can practice an more advanced breathing exercise adapted from Tai Chi Chuan. While standing with arms at your side, inhale sharply in three short bursts and move your arms at a different position for each inhalation. Start with arms extended straight out in front of you. On the second inhalation, open the arms so they extend to the each side at shoulder height. Still holding the breath, on the third inhalation raise your arms over your head. Finally, exhale fully through the mouth and allow your arms to return to your side, keeping them fully extended. Note that the inhalation in this exercise is not intended to cause hyperventilation, and should not be shallow, but rather deep, diaphragmatic breaths performed quickly.
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