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3 Breathing Exercises To Strengthen Your Lungs

breathing exercises

Have you ever thought about the number of breaths you take in a lifetime? On average, we take about 675 million breaths in 80 years. Breathing patterns vary throughout our lives, influenced by age, environment, lifestyle, and health conditions such as COPD (Chronic Obstructive Pulmonary Disease). For those managing COPD or looking to maintain lung health, strengthening lung function is essential for overall well-being.

Our lungs are responsible for oxygen (O2) and carbon dioxide (CO2) exchange, ensuring that our body functions smoothly. Lung capacity and efficiency are key to respiratory health, and certain breathing exercises can help enhance this capacity. Here are three effective techniques to support lung function and improve breathing, especially beneficial for individuals with respiratory challenges like COPD.

1. Pursed Lip Breathing

This simple exercise helps slow down breathing and completely empties the lungs, which is particularly helpful during moments of shortness of breath—common among those with COPD.

How to Do it:

  • Sit comfortably, relax your shoulders, neck, and close your eyes gently.
  • Inhale through your nose for 2–3 seconds.
  • Purse your lips as if blowing out a candle, then exhale slowly through them for 4–6 seconds.
  • Repeat for about 5 minutes to experience relief and improved lung capacity.

This technique is beneficial during or after physical activity, as it lets plenty of air flow through the lungs, restoring normal breathing patterns.

2. Diaphragmatic or Belly breathing

How often in a day do we pay attention to our breathing pattern? Do you do shallow breathing or deep breathing? The diaphragm is the main sheet of muscle in between the chest and the abdomen that helps in respiration. But, usually, we develop the habit of breathing through chest, neck and shoulder muscles which limits the amount of air filling in and out of our lungs. Belly breathing strengthens the diaphragm and enhances the pulmonary efficiency. Here is the best way to train yourself for diaphragmatic breathing.

How to Do it:

  • Lie down on your back on a flat surface with the knees bent or sit comfortably on a chair with neck, shoulder and head relaxed
  • Place your one hand lightly on your abdomen and the other hand on the chest
  • Inhale deeply through the nose for 2-3 seconds as you fill all the air towards your abdomen
  • Pay attention to the hand on the abdomen moving up while making sure hand on the chest is not moving up
  • Now exhale all the air through the mouth (Pursed lips) while tightening the abdomen inwards. Make sure the hand on your abdomen is moving down
  • Repeat this breathing for 5-10 minutes to get the maximum benefits

3. Alternate Nostril breathing

This is a type of deep and slow breathing in Yoga in which inhaling, and exhaling happens through alternate nostrils.  Long term practice of this breathing improves the total capacity of the lungs while boosting the pulmonary function markers. It is also meant to purify the lungs and the circulatory system throughout the body.

How to Do it:

  • Sit straight on a flat surface with relaxed shoulders and neck
  • Start with deep inhalation and slow exhalation couple of times or for a minute
  • While folding the index and middle fingers of the right hand, make Vishnu mudra to close the right nostril with right thumb and left nostril with ring finger
  • At first, close the right nostril and slowly exhale through left nostril
  • Keep the right nostril closed and slowly inhale through the left nostril and feel all the air going upwards while filling all the air deep down till the abdomen
  • Once you inhale all the air possible, pause briefly for 2 seconds
  • Now close the left nostril with the ring finger and release thumb to open the right nostril
  • Exhale out all the air through the right nostril with a pause of 2 second at the end
  • As your still closing the left nostril, inhale slowly through the right nostril letting all the air into right side of the body with a short pause of 2 seconds at the end
  • Again, close the right nostril and open the left nostril to exhale all the air out

This is considered as one round of alternate nostril breathing. Continue this pattern for 5-10 minutes to get the maximum benefits.

Enhancing Lung Health with Breathing Exercises

Consistently practicing one or more of these breathing techniques on an empty stomach can help build lung strength and may aid in boosting immunity. These simple yet effective exercises can support your lung function, whether you’re managing COPD or simply aiming to breathe better.

Find more breathing exercises, meditation techniques and yoga here. You can also get these tips directly from your GOQii Coach by subscribing to Personalised Health Coaching here.

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Calming Your Mind: Breathing Techniques for ADHD

breathing exercises to relieve anxiety

Many individuals with ADHD also contend with anxiety, which can profoundly impact their everyday activities. Anxiety symptoms often include an elevated heart rate, rapid breathing, and increased muscle tension. However, there are straightforward and effective methods to mitigate these effects, such as breathing exercises, which can be particularly beneficial for those with ADHD.

Breathing exercises are simple techniques that involve focusing on your breath to slow your heart rate, lower blood pressure, and relax muscle tension. Here, I’ll outline some easy breathing exercises designed to help manage anxiety effectively.

  1. Diaphragmatic Breathing

This is also called belly breathing, this technique involves deep breathing into the abdomen to slow down your breathing and promote relaxation.

How to Do It:

  • Find a Comfortable Position: Lie on your back or sit on a chair with your feet flat on the floor.
  • Place Your Hands: Put one hand on your chest and the other on your belly.
  • Inhale Deeply: Breathe in slowly through your nose, feeling your belly rise.
  • Exhale Slowly: Breathe out through your mouth, feeling your belly fall.
  • Repeat: Do this for a few minutes, focusing on your breath and how your body moves.

This exercise helps to calm your mind and reduce anxiety by promoting deeper, slower breathing.

  1. Box Breathing

Box breathing, or square breathing, uses a rhythmic pattern to help regulate breathing and calm the mind.

How to Do It:

  • Get Comfortable: Sit with your back straight and feet on the ground.
  • Inhale for 4 Counts: Breathe in through your nose for a count of four.
  • Hold for 4 Counts: Hold your breath for another four counts.
  • Exhale for 4 Counts: Breathe out through your mouth for four counts.
  • Hold for 4 Counts: Pause and hold your breath for four counts before starting again.
  • Repeat: Continue this pattern for a few minutes.

Box breathing helps slow down your breathing and can be particularly effective for reducing anxiety and improving focus.

  1. Coherent Breathing

Coherent breathing aims to slow your breathing to a calm and steady rhythm, helping you feel more relaxed.

How to Do It:

  • Sit Comfortably: Sit with your back straight and shoulders relaxed.
  • Inhale for 5 Counts: Breathe in through your nose for five seconds.
  • Exhale for 6 Counts: Without pausing, exhale for six seconds.
  • Repeat: Continue this pattern for at least five minutes.

Start with shorter counts if five seconds feels too long, and gradually build up. This exercise helps lower your heart rate and reduces anxiety.

  1. Alternate Nostril Breathing

Alternate nostril breathing balances the flow of energy and helps quiet the mind.

How to Do It:

  • Sit Upright: Find a comfortable position with your spine straight.
  • Use Your Right Hand: Place your index and middle fingers between your eyebrows.
  • Close Your Right Nostril: Use your thumb to close your right nostril.
  • Inhale Through Left Nostril: Breathe in slowly for four counts through your left nostril.
  • Switch and Exhale: Close your left nostril with your ring finger and exhale through your right nostril for four counts.
  • Repeat: Continue for at least five cycles.

This technique helps calm the mind and can be a useful tool for managing anxiety and improving focus.

  1. Victory Breath (Ujjayi Breath)

Victory breath, also known as ocean breath, creates a soothing sound and helps calm the mind.

How to Do It:

  • Find a Comfortable Position: Sit with your spine straight and hands in your lap.
  • Close Your Mouth: Inhale through your nose for four counts, slightly constricting your throat to create a soft sound.
  • Pause: Hold the breath for a second at the top of the inhale.
  • Exhale Slowly: Exhale through your nose for six counts, maintaining the gentle constriction in your throat.
  • Repeat: Perform this for 5-10 repetitions.

The ocean-like sound can be very soothing, helping to reduce anxiety and promote a sense of calm.

Breathing exercises offer a simple yet powerful way to manage anxiety, particularly for those with ADHD. By focusing on your breath and practicing these techniques regularly, you can cultivate a calm mind and enjoy greater relaxation and well-being. Set aside a few minutes each day to practice these exercises and experience the many benefits they offer.

If you found these breathing techniques for managing ADHD helpful, let us know in the comments below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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5 Breathing exercises for boosting immunity

breathing techniques for better sleep

Breathing exercises or “PRANAYAM’, the word is derived from ‘Prana‘ which stands for ‘life force’ and ‘Ayama‘ which means ‘to lengthen or to work on it’. Prana, in yogic terms, means the force within the body that is vital for the functioning of the body as well as its vitality. Breath is our vital source of energy. Did you know that we can throw out 80 per cent of the toxins from our body by breathing correctly? The key to healthy and happy living lies in right breathing. When we attend to our breath, it can heal us from within.

Our cells regenerate all the time, and cannot regenerate without oxygen. Breathing is the fastest and most efficient way for our bodies to get oxygen. Deep breathing helps our immune system regenerate cells in order to fight infection and any other ailments that affect us. Certain breathing exercises have shown to greatly increase the efficiency of our immune system. The better the air quality and the deeper you breathe the more you can help your immune system work properly. Routinely practicing deep breathing exercises can improve your overall immune system.

Benefits of  Pranayama to Boost Immunity

  • Pranayama enhances and stimulates the immune system
  • Improves function and strengthens cells, tissue, glands and organs
  • Pranayama releases stress, anxiety and depression
  • Removes heart blockages
  • Cures heart problems
  • Boosts overall health and cures many health issues
  • Pranayama increases blood circulation
  • Cures Aasthma, Headache, Migraine, Neurological problems, Depression, Gastric problems
  1. Cat and Cow breathing exercise:

Cat-Cow-Pose-in-Vinyasa

This is a great yoga sequence that helps to improve circulation and clear congestion in the bronchial region and sinuses.

Benefits of Cat and Cow breathing exercise:

  • It stimulates digestion and, through muscular contraction and extension, pumps blood and lymphatic fluid through the thoracic muscle groups.
  • It increases cardiovascular fitness and helps stimulate the kidneys while relieving stress from the neck and shoulder area, and extending the lumbar spine region.

How to do it:

  • Rest your arms and knees on the floor. On the inhale breath, lift and expand the front chest up and forward, elongate your throat, draw your shoulders back, and curve your middle spine downwards as you tuck in your tailbone.
  • On a strong exhale, tuck your chin to your throat, pull in your belly, and arch your spine upwards (like an angry cat), rolling your shoulders forward and down to compress the front chest.
  • Inhale to Cow Pose and exhale to Cat Pose with a fluid up-and-down, wave-like motion of the spine and torso. Repeat the cycle 5 times.
  1. Kapal Bhati Pranayam:

kapal bhati

Kapal meaning skull, Bhati meaning shining and pranayama meaning breathing technique. It is a great breathing exercise and can improve bodily functions. This breathing exercise can remove 80% of the toxins in our body through the outgoing breath. Regular practice of Kapal Bhati Pranayama can help detoxify all the systems in our body.

Benefits of Kapal Bhati:

  • Helps in increasing the metabolic rate
  • Improves digestive functioning, absorption, and assimilation of nutrients
  • Improves blood circulation and nervous system functioning

How to do it:

  • Sit at a comfortable place with your spine straight. Place your hands on the knees with palms open to the sky.
  • Take a deep breath in. As you exhale, pull your stomach in. Pull your navel in back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
  • As you relax the navel and abdomen, the breath flows into your lungs automatically.
  • Take 15-20 such breaths to complete one round of Kapal Bhati Pranayama.
  • After completing the round, relax with your eyes closed
  • Do two more rounds of Kapal Bhati Pranayam.

3.       Bee Breath (Bhramari Pranayam)

bee breathe

Bhramari Pranayama or the humming Bee Breath produces a sound similar to the humming of a bee. Bhramari comes from the Sanskrit word ‘Bramar’ which means a kind of black Indian bee. Bhramari pranayama has a soothing effect on the brain and calms the mind. Gives relief if you have a slight headache

 Benefits of Bhramari Pranayama (Bee Breath)

  • Helps mitigate migraines
  • Helps clear the nasal and ear canals
  • Clears the sinuses
  • Helps in improving concentration and memory
  • Effective in reducing blood pressure

How to do it:

  • Sit in a peaceful place with your spine erect
  • Place your index fingers on the cartilage between your cheek and ear
  • Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee
  • Breathe in again and continue the same pattern 4-5 times.

Precautions for doing Bhramari Pranayama

  • Ensure that you are not putting your finger inside the ear but on the cartilage
  • Don’t press the cartilage too hard. Gently press and release with the finger
  • While making the humming sound, keep your mouth closed
  1. Dog Breathing Exercise

Dog Breathing cleanses and detoxifies the body while expelling the toxins out from deep inside your tissues. The sharp contracting movements while practicing Dog Breathing strengthens the abdominal muscles.

Benefits of Dog breathing:

  • It beneficial in preventing fat deposition in the abdominal area,
  • Helps in improving the respiratory capacity and prevents the person from catching any respiratory disorder if practiced regularly.

How to do it:

  • Sit in Easy Pose with your chin in and your chest out. Stick your tongue all the way out and keep it out as you rapidly breathe in and out through your mouth. This is called Dog Breath. Continue this breath for 3-5 minutes.
  • To finish, inhale, and hold your breath for 15 seconds and press the tongue against the upper palate. Exhale. Repeat this sequence two more times.
  • Beginners can start with 15- 20 seconds and gradually reach up to 1 and then up to 5 minutes.
  1. Bhastrika Pranayama

bhastarika

It strengthens the immune power. Practice Bhastrika Pranayama for 10 minutes in the morning and evening on an empty stomach daily for one month.

Benefits of Bhastrika Pranayam

  • Helps reduce episodes of cold, cough and flu
  • Improves thyroid function and tonsils

How to do it:

  • Sit comfortably on the flat ground.
  • Take a deep breath through both nostrils and fill the lungs with air and then exhale with a hissing sound.
  • Inhale deeply and exhale completely.
  • Do this for 2 min to 5 minutes max

Precautions for Bhastrika Pranayama

Those suffering from lungs, heart problems and high blood pressure should practice slowly. High blood pressure patients should exhale through the mouth instead of the nose.

Incorporating these simple yet powerful breathing exercises into your daily routine can significantly boost your immunity and improve your overall health. Practice regularly and feel the transformative effects on your body and mind. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Breathe Easy Through Pregnancy: A Guide to Prenatal Breathing Techniques

As you enter motherhood after conceiving, there are a lot of tips given to pregnant women on what to eat, how to stand, sit, how to sleep and so on.

But, one of the most important things to learn during pregnancy is how to breathe. The correct breathing technique makes a world of a difference because it helps every cell. Hence mother-to-be can master the techniques throughout pregnancy. Breathing is very important during pregnancy as it ensures efficient removal of waste from the body as well as get a plentiful supply of oxygen for both the mother and child. Effective breathing purifies and calms the nervous system and induces a feeling of pleasant well-being.

One can learn the following practices throughout pregnancy so that at the time of labour they become second nature.

Let me list down the types of breathing that can be practised during pregnancy.

Equal Breathing: While standing, sitting or lying down, breathe in fully, slowly and rhythmically, without jerks, using the whole respiratory system of the abdomen, chest, pharynx and nose. Breathe out an equal number of counts. Concentrate on breathing in = life-giving air and breathing out. A feeling of peacefulness or quietness floods in. This technique has a great advantage to relax during labour. This gentle breathing helps to relax the uterine muscles and diverts the mind.

Diaphragmatic Breathing: While lying down on the back, flex the knees and keep the feet flat on the ground or bed. Keep one hand on the abdomen and keep one beside you. Slowly concentrate on the abdomen rising rhythmically with each inhalation and relaxation during exhalation. Thus, feel the abdomen rising and falling with breathing. Count up to ten seconds. Do not use force or jerks while inhaling. It helps to deal with stress for the Mother-to-be. The diaphragm muscle is supposed to rhythmically massage the organs of the body. The massage gently encourages blood flow, lymph flow, nutrient delivery, and waste removal in the organs and all tissues of the body, including tissues in the womb.  It also helps one deal with Shortness of Breath.

Chest Level Breathing: Place your hands on your chest, below your collarbone. In addition, you can have your partner place one hand at the same level on your back. Now breathe in and out through your mouth up to your hands, a shallow, slow and gentle breath. The rib cage and thoracic cavity expand to the sides, front and back for each inhalation and exhalation.  Do about 10-12 breaths in 30 seconds. If you exceed 12 breaths, then slow down.

Jaw Level Breathing – “OUT”: The jaw level breathing entails simply saying the word OUT with stress on T. Do not worry about your breathing; it will take care of itself as you say the word. Count about 20-25 breaths in 30 seconds.

Rechaka Pranayam or Expulsion Breathing: Breathing out and maximizing exhalation is a secret of relaxation while in labour. Breathe in for a count of four seconds or as convenient and slowly breath out for double the count. Again, take one breath in and breathe out for double the count. This can be done whenever a contraction is felt in the first stage of labour, while the opening of the cervix is dilating. An alternative to the same is to breathe in air and while exhaling, hum Aum or any pleasing sound. Singing works on the same principle of exhalation. Mental relaxation and peace are felt.

Blowing: At times breathing in from the nose, blowing out through the mouth and repeating the whole procedure, helps a great deal. Retaining breath and thrashing around with anxiety and clutching onto things can cause tension, exhaustion and discomfort. The secret is to LET GO! You are in a partnership with your baby to help them to emerge gracefully.

The Second Stage of Labour: When the mouth of the uterus is dilated completely, is the time of actual active pushing, not before that. When the contractions come, the breathing technique at that time would be to take a breath, hold it in and push down hard as if one is expelling a hard bowel movement. While the contraction lasts, again take in a deep breath, hold it in and push as long as possible. Do these two or three times during a contraction. Between contraction, the mother should relax in abdominal breathing. Continue till the baby is out. Soon you will hear the cry of your baby.

During the Third Stage of Labour: This stage of delivery is of the placenta. Breathe normally. It usually separates and comes within five or fifteen minutes. Slight uterine contractions may be felt during this period as the placenta slips out. This is the time to relax well. There should be relaxed joyful feeling throughout.

Benefits of Breathing Exercise:

  1. Calm deep breathing can help you deal with morning sickness in early pregnancy
  2. Deep breathing can help you fall in deep and rejuvenating sleep. Deep breathing with active visualization of images of your muscle groups relaxing can put your body in a state of relaxation. After this, one can imagine the healthy growth of both the mother and the child to help you fall into a happy sleep.
  3. Regular and proper breathing can help you deal with labour pain easily.
  4. Breathing can help transport nutrients and oxygen well to the baby and result in healthy baby growth
  5. Breathing can help you deal with, stress, depression, feeling low and unwanted advice from others during pregnancy as well.

NOTE: If you every feels dizzy during breathing practices, cover your nose and mouth with your palms and blow out once. Then breath normally. This will re-establish the proper balance of oxygen and carbon dioxide in your body and relieve dizziness if it is experienced.

If this article helped you, let us know your thoughts in the comments below. You can find more articles on women’s care here. To keep a track of your pregnancy, you can also download the GOQii App here and access the Women’s Care Feature.

For more tips on how to manage your health during pregnancy, reach out to your GOQii Coach by subscribing for Personalised Health Coaching here.

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