how to keep your lungs strong and healthy

Diaphragmatic breathing
Among the many things you can do to keep your lungs functioning properly are some simple breathing techniques, according to Keith Roberts, RRT, CPFT, director of respiratory therapy at Rush.

“These techniques can be used for people who are experiencing lung problems related to asthma, emphysema and chronic bronchitis, as well as healthy individuals,” he says.

Diaphragmatic breathing uses the awareness of the diaphragm muscle, which separates the organs in the abdomen from the lungs.

Simple deep breathing
Deep breathing can help you get closer to reaching your lungs’ full capacity.

As you slowly inhale, consciously expand your belly with awareness of lowering the diaphragm. Next expand your ribs, allowing the floating ribs to open like wings. Finally, allow the upper chest to expand and lift.

After this, exhale as completely as possible by letting the chest fall, then contracting the ribs and, finally, bring the stomach muscles in and up to lift the diaphragm and expel the last bit of air.

Counting on your breath
You can also increase your lung capacity by increasing the length of your inhalations and exhalations. Start by counting how long a natural breath takes. If it takes to the count of five to inhale it should take to the count of five to exhale. You’ll want them to be of equal length.

Once you’ve discovered the count for your average breath, add one more count to each inhale and exhale until you can comfortably extend the length of time it takes to fill and empty your lungs.

Making room: Watch your posture
Since the lungs are soft structures, they only take up the room that you make for them.

“You want to occasionally sit tall and reach overhead, to make more room for your lungs,” says Ryan.

“A simple technique for giving your lungs even more room is leaning back slightly in a stable chair, lifting the chest and opening the front of your body as you breathe deeply,” she says.