Search Results for: lungs

July 26, 2023 By Dr. Naina Sudarshan 5 Comments

3 Breathing Exercises To Strengthen Your Lungs

Have you ever wondered how many breaths we all take in our lifetime? On average we take about 675 million breaths in 80 years of life. Breathing frequency and type are different in different stages of our life depending on age, altitude, pollution levels, smoking, weather and other factors.

Our lungs are the main organs of respiration as they are responsible for an exchange of oxygen (O2) and carbon dioxide (CO2) to keep the heart, brain, and other functioning of the body normal. Lung function and lung capacity are determined through the efficiency of exchange of oxygen (O2) and CO2 in our lungs. Any ailments with lungs can affect the health of the entire body.

How Do You Strengthen Your Lungs?

We can enhance lung capacity, which means the quantity of air a lung can hold. Certain breathing exercises can help the body make use of all the oxygen inhaled by our lungs in a better way. Here are three simple breathing techniques to strengthen our lung capacity.

1. Pursed lip breathing

Pursed lip breathing is a simple breathing exercise which helps in slowing down breathing and emptying the Lungs completely.

Method:

Sit in a comfortable position, relax the shoulders, neck, rest the tongue on the floor of the mouth and close your eyes gently
Inhale through the nose for 2-3 seconds
Purse your lips as when you blow the candlea
Breath out all the air slowly for 4-6 seconds
Repeat this for about 5 minutes

This type of breathing can also be done when someone feels shortness of breath during or after exercise or any heavy work which lets plenty of air in and out of the lungs that helps in restoring the normal breathing pattern.

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.

Method:

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.

Method:

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.

Practicing one or more of these breathing exercises under good guidance is proven to strengthen our lungs. Be sure to do these breathing exercises on an empty stomach as a safety measure. These are short yet very effective ways to strengthen our lungs and boost our immunity as well.

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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January 26, 2021 By Sunita Arora Leave a Comment

5 Ways To Keep Your Lungs Healthy

Even though the heart gets a lot of attention, healthy lungs are also crucial for overall health — particularly in light of the coronavirus pandemic. Lung infections often develop as a complication of other chronic illnesses. According to the World Health Organization (WHO), exposure to air pollution results in 4.2 million deaths worldwide each year. Cigarette smoking is the cause of death for one in every five people in the United States. So, lungs should not be taken for granted. Though the body has a natural defense system to protect the lungs, there are some ways to keep your lungs healthy!

How To Keep Your Lungs Healthy

1. Practice Deep Breathing
Although lung capacity can diminish as you age, certain deep breathing exercises can help you breathe better. Breathing exercises can help healthy people as well as those with breathing problems. You can try these two types of deep breathing techniques to keep your lungs healthy.

Diaphragmatic breathing helps in building lung capacity and helps people with COPD. Inhale through your nose for two seconds, feeling the air move into the abdomen and breathe out for two seconds.
Pursed-lip breathing: Breathe in through your nose and then breathe out slowly through pursed lips.

2. Detox Your Lungs
Our lungs are mostly self-cleaning organs but there are certain simple ways which help cleaning lungs, so that they function at an optimum level.

To break down the mucus, start your day with 1-2 crushed cloves of garlic in one tsp of raw honey.
Drink 250ml of lemon water, add a pinch of cayenne pepper and drink it in the morning to loosen up the mucus.
Drink fenugreek seed water and chew the soaked fenugreek seeds to break down the mucus.
Steam inhalation with peppermint and eucalyptus oil for 5 minutes twice a day is an effective way to keep your lungs healthy.
Castor oil has properties to destroy mucus, massaging your chest deeply with warm castor oil is good to cure congestion.

3. Get Fit & Stay Active
Exercise forces the muscles to work harder, which increases the body’s breathing rate, which in turn gives a good supply of oxygen to the muscles. It also helps in improving circulation and making the body more efficient in removing the excess carbon dioxide that the body produces when exercising.

4. Stay Hydrated
The best way to keep your airways moist is to stay well hydrated. Staying well-hydrated is very important if you have breathing problems because it helps the lungs to do their job better. It keeps the mucosal lining in the lungs thin and this thinner lining helps the lungs function better.

5. Prevent Infection & Avoid Exposure To Pollutants
Sometimes respiratory infections become very serious. To safeguard your lungs from various infections you should:

Wash your hands often with soap and water or use alcohol-based sanitizer
Maintain good oral hygiene, brush your teeth twice a day and see your dentist every six months
Avoid crowded places during cold and flu season. Get yourself vaccinated against influenza and pneumonia every year
Minimize exposure to outdoor air if the quality is not good and avoid exercising outdoors on bad air days
Don’t exercise near heavy traffic to avoid inhaling polluted air
Avoid exposure to indoor pollutants which worsen lung disease. Make your home and car smoke-free
Dust the furniture at least twice a week. Keep your home clean as much you can, use natural cleaning products and make sure you have adequate air ventilation at home.
Instead of using synthetic air fresheners and candles, you can use an aromatherapy diffuser, essential oils like lavender oil, peppermint oil, rosemary oil, etc.
Stop smoking as soon as possible because it causes chronic inflammation in the lungs and destroys lung tissues which can lead to chronic bronchitis and lung cancer.

Apart from the above therapies, you can add some anti-inflammatory and antioxidant-rich foods to your diet which helps in reducing the inflammation of the lungs. Try adding turmeric, green tea, cherries, blueberries, olives, walnuts, beans and lentils, etc. to keep your lungs healthy!

We hope this article helps you. To know more ways to keep your lungs healthy, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

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August 7, 2020 By Dr. Naina Sudarshan 9 Comments

5 Simple Yoga Asanas To Strengthen Lungs

Lungs are the most important organs of the body as it involves the breathing process. Proper functioning of the lungs is critical for all the other body parts to function well. Recent pandemics including COVID-19, SARI and ILI infections are related to respiratory tract, especially the Lungs, making pulmonary health most important for everyone to prevent and manage these infections. Though we all know Pranayamas are controlled breathing or breathing exercises in Yoga, actual control of breathing starts with Yoga Asanas or the postures. Each Asana has its own breathing pattern. Breath or Prana is the primary source of energy or the force that keeps us alive. So, it is important to keep our lungs healthy and strong. Practising simple yoga asanas can have huge benefits on our lungs and overall health. Here are 5 simple Yoga Asanas which can strengthen our lungs with other benefits.

Simple Yoga Asanas To Strengthen Lungs

1. Tadasana (Mountain Pose)
This posture fills the lungs with plenty of fresh air while we inhale and expands the rib cage and abdomen. All the alveoli in the lungs are filled with extra oxygen and this enhances the performance of the lungs.

Method:

Stand straight with both the feet 2 inches apart
Inhale deep and raise both arms over the head and interlock fingers of both hands with palms facing up
Lift both the heels slowly while slowly raising your entire body upwards
Balance your entire body on your toes
Holding the position for few seconds while inhaling and exhaling normally
Slowly exhale while lowering the hands and heals down
Come to the rest position

2. Trikonasana (Triangle Pose)
This Asana opens up the chest cavity and lets the airways open for the lungs to get the air easily.

Method:

From standing straight position to spread your legs apart for 3-4 feet
Turn the right foot facing out 90 degrees toward right
Turn the left foot about 30 degrees inwards to the right
Inhale and raise both the arms up on the sides. Shoulder should be relaxed
Exhale and slowly bend your body onto the right side
Try to touch your right foot as much as possible with the right hand until the body is parallel to the ground and spine is straight
Slowly lift the left arm upward in line with the right arm
Hold this position for few seconds while looking up toward the tip of left hand
Slowly inhale and raise up your body. Exhale and bring down the arms on your sides
Repeat the same on the other side now

3. Ardha Matsyendrasana (Half Fish Pose)
This posture expands the chest and lungs on both sides

Method:

Sit on the floor with the legs stretched in front of you with feet together
Bend the right knee and keep the right foot with sole up
Sit on the right heel so that the left side of the sitting fits on the arch of the right sole
Now take the left foot over the right side of the right knee
Keep the left foot flat on the floor
Relax the shoulder and straighten up the spine
Now place the right arm on the outside of the left knee with hand and facing up
Inhale while lifting the rib and exhale while slowly twisting the spine towards the left
Keep the right pal flat on the back of your right foot
Turn your head towards the back from left side
Maintain the pose for few seconds
Slowly exhale and get back to the sitting position
Repeat the same on the other side

4. Bhujangasana (Cobra Pose)
Though there are many benefits through this pose, it expands the chest and lungs to improve the lung capacity

Method:

Lie down with face down and feet together
Forehead should be touching the ground
Place the both the palms on side of your shoulders
Elbows are close to the body
Inhale and tighten the hip and the tailbone
As you exhale drawing the shoulders back, life the upper body
Back and abdominal muscles are stretched
Look straight or towards the ceiling as much as you are comfortable
Hold the position for few seconds
Exhale and return to the face down lying position

5. Shashankasana (Rabbit Pose)
This is one among the easy poses that is easy for everyone. This is also called as child pose or Baalasana. It improves the lung capacity, expands the back part of the lungs, relieves upper and lower back issues and also spine issues

Method:

Sit in Vajrasana (Sitting on your feet with soles facing up and knees bent)
Inhale and slowly raise both the arms upwards straight above the head
Your abdomen and chest cavity are raised up with spine erect in this position
Now slowly exhale and bend forward with the spine erect
Let the abdomen rest on your knees
Hand stretched straight and rested on the floor above the head
Maintain this position for few seconds to few minutes while breathing normally
Inhale and raise your body and arms up
Get back to the Vajrasana position

All these Asanas have many other benefits on our health including increased flexibility, metabolism, toning the abdominal muscles and spinal health. People with back issues, neck issues, spine issues need to be cautious while doing any Yoga postures. It is always good to learn Yoga Asanas under good guidance. People having serious or chronic medical issues need to consult their doctors before doing Yoga.

We hope you try out these 5 simple yoga asanas to strengthen lungs and level up your health! For more articles on yoga, check out Healthy Reads or learn them in LIVE sessions conducted by yoga specialists on GOQii Play.

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November 9, 2017 By GOQii Editor Leave a Comment

Save Your Lungs!!!

effects of smog

Recently, a sporty 6-year-old girl in Delhi complaint to her mother saying, “Mom, I feel no breath”. Now, this is alarming and also sad for the people in the capital city who are confined inside the four walls of their home. People are being warned from stepping out for workouts, cycling and runs.

A new study by the most reputed medical journal-‘Lancet’ in 2015 indicated that India topped the list of countries with pollution-related deaths, with 2.51 million people dying prematurely in the country that year due to diseases linked to air, water and other forms of pollution. India also topped the list of deaths linked to polluted air (1.81 million) and water (0.64 million). One-quarter of the world’s population now breathes unsafe air, according to the 2014 Environmental Performance Index (EPI).

Is this a new phenomenon for the Delhi-ites? No, the situation hasn’t changed in the last two years. It has only gotten worse from what it was, people claim. Delhi is indeed declared the most pollutant city in the world by the World Health Organisation and the people of Delhi are facing a public health crisis. The relationship between filthy air and poor health is frightening. Delhi’s bad air is already causing a spike in the people with asthma and reduced lung function. There is evidence of a spectrum of health problems, ranging from allergies and respiratory conditions, malformations, growth restrictions, all of which is a result of pollution.

Given this scenario, how do you save your lungs?

Lung Detox is something that Luke Coutinho, M.D., and master coach at GOQii recommend.

Particulates. Over time small particulate matter might damage your lungs permanently, making breathing difficult and forcing your heart to work harder.

Lung Detox Plan

-Previous night – soak 1 tbsp fenugreek (Methi) seeds in half cup water

-Wake up to 250ml warm water with lemon and a dash of cayenne pepper

-Drink the fenugreek water and chew on the seeds.
-10 mins later – 2 cloves of garlic crushed and consume with 1 tbsp raw honey or Manuka honey
Steam Time
-Boil some water, put into a large bowl, add 5-10 drops of pure eucalyptus oil or 1 drop peppermint oil, cover your head with a towel and do steam inhalation for 5 mins. Gentle deep inhalations and slow exhalations.
-Breakfast as normal, but add 300 ml fresh carrot juice with 1 tsp pure cold pressed coconut oil or extra virgin olive oil.
-Magic Lung breathing exercise (check method below)
-Post breathing exercise prepare a litre of the following concoction and have one cup warm.
Magic Tea –

1 inch piece ginger /1 tsp dried ginger powder, cinnamon stick, ½ tsp basil/tulsi (fresh/dry), 1 tsp oregano dry (or fresh leaves), 3 peppercorns, 2 crushed elaichi, (optional , 1 -2 cloves crushed garlic), 1/4th tsp fennel seeds, pinch of ajwain, 1/4th tsp jeera (cumin)
Boil for 10 mins and simmer, strain and sip warm ( can add pure honey or jaggery to sweeten)

Lunch

-30 mins post lunch – 250 ml lemon water with a dash of cayenne pepper
-2 hours later – 300 ml fresh carrot juice with 1 tsp pure cold pressed coconut oil or extra virgin olive oil plus an evening snack
-30 mins later: Magic breathing exercise followed by a cup of lung tea concoction.
-Light walk or yoga
-30 mins before dinner: 250 ml lemon water with cayenne pepper
-Dinner plus 300 ml carrot juice as above

-Post dinner: 30 mins – one more cup of lung tea
-1 hour before bed – steam with 5-10 drops of eucalyptus oil for 5 mins
-Castor oil pack or rub (details below) for 30 mins

-Before bed – magic lung breathing exercise, meditate, sleep

Magic lung breathing cleanse

Take a standing position. Keep your arms at your sides and your feet slightly apart. Relax.

Take a few deep breaths and exhale through the nose.
3. Now breathe in through your nose and exhale slowly through your mouth until you cannot exhale any more. But do not stop here, because there is still air remaining in your lungs.
Some of the air remains in the lungs and is not replaced as we breathe. Now, force your diaphragm to exhale all the air from your lungs with wheezing. Several times exhale through the mouth with a “ho, ho, ho ho, ”

Until you feel there is no more air in the lungs. At this point, you will feel you have pulled in your belly toward the spine.

Through the nose, slowly inhale fresh, clean air in your empty lungs. Fill your lungs with air completely, and then hold your breath for 6 seconds, counting them slowly.

At this point, the oxygen has filled your lungs.

Again exhale through your mouth until there is no air left in your lungs and repeat the “ha…ha…” to expel the stale air out of the lungs.

Repeat the whole procedure as many times as you like. Besides purifying the lungs, this exercise has another benefit: your stomach will eventually become strong and toned skin will look radiant with a glow as you have helped remove excess carbon dioxide.

Here is small video (https://www.youtube.com/watch?v=oTbbua0iOSU&t=) by Luke Coutinho M.D, where he explains all about what lungs are and how they function and finally how can we detox our lungs and keep it clean.

A timely video, when people across the country are suffering from air pollution around them.

3 Breathing Exercises To Strengthen Your Lungs

How Do You Strengthen Your Lungs?

1. Pursed lip breathing

2. Diaphragmatic or Belly breathing

3. Alternate Nostril breathing

5 Simple Yoga Asanas To Strengthen Lungs

Simple Yoga Asanas To Strengthen Lungs

Save Your Lungs!!!

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