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November 20, 2024 By GOQii 5 Comments

3 Breathing Exercises To Strengthen Your Lungs

breathing exercisesHave 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.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

September 25, 2024 By Sunita Arora Leave a Comment

5 Ways To Keep Your Lungs Healthy

keep your lungs healthyWhile the heart often gets much attention, healthy lungs are equally important for overall well-being. Lung infections can arise as complications of other chronic conditions, and maintaining lung health is critical. According to the World Health Organization (WHO), exposure to air pollution contributes to 4.2 million deaths worldwide each year. Additionally, cigarette smoking is responsible for one in every five deaths in the United States. Although the body has natural defenses to protect the lungs, there are additional steps we can take to keep them functioning optimally.

How To Keep Your Lungs Healthy 

1. Practice Deep Breathing
Lung capacity tends to diminish as we age, but specific deep breathing exercises can help maintain lung function. Breathing exercises benefit both healthy individuals and those with respiratory issues. Two effective techniques include:

  • Diaphragmatic breathing: This technique helps build lung capacity and is particularly beneficial for individuals with COPD. Inhale through your nose for two seconds, allowing air to fill the abdomen, and exhale for two seconds.
  • Pursed-lip breathing: Inhale through your nose and exhale slowly through pursed lips. This technique can help improve air exchange.

2. Detox Your Lungs
Though our lungs are self-cleaning organs, a few simple practices can enhance lung function:

  • Garlic and honey: Start your day with 1-2 crushed cloves of garlic with a tsp of raw honey to help break down mucus.
  • Lemon water and cayenne pepper: Drink 250ml of lemon water with a pinch of cayenne pepper in the morning to loosen mucus. 
  • Fenugreek seed water: Drinking fenugreek seed water and chewing the soaked seeds can aid in clearing mucus. 
  • Steam inhalation: Inhale steam with peppermint and eucalyptus oil for 5 minutes twice daily.
  • Castor oil massage: Massaging your chest with warm castor oil can help alleviate congestion and clear mucus.

3. Get Fit & Stay Active
Regular exercise strengthens the muscles and increases the body’s need for oxygen, leading to an increased breathing rate. This process improves circulation and helps the body eliminate excess carbon dioxide produced during exercise. Staying active keeps your lungs healthy and enhances overall respiratory function.

4. Stay Hydrated
Keeping your airways moist is essential for optimal lung function, especially for those with breathing problems. Staying well-hydrated ensures the mucosal lining in the lungs remains thin, allowing them to function more effectively.

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.

In addition to these practices, incorporating anti-inflammatory and antioxidant-rich foods into your diet can further support lung health. Include foods like turmeric, green tea, cherries, blueberries, olives, walnuts, beans, and lentils to help reduce lung inflammation.

We hope this article helps you. To know more ways to keep your lungs healthy, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

January 17, 2024 By Dr. Naina Sudarshan 9 Comments

5 Simple Yoga Asanas To Strengthen Lungs

Simple Yoga Asanas

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 global health challenges, exemplified by the impact of respiratory infections like COVID-19, SARI, and ILI, underscore the critical importance of pulmonary health. 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)
simple yoga asanas

This posture fills the lungs with plenty of fresh air as we inhale, expanding the rib cage and abdomen. All the alveoli in the lungs are filled with extra oxygen, enhancing the lungs’ performance.

Method:

  • Stand straight with both feet 2 inches apart
  • Inhale deep and raise both arms over the head, interlocking fingers with palms facing up
  • Lift both the heels slowly, raising your entire body upward
  • Balance your entire body on your toes
  • Hold the position for few seconds while inhaling and exhaling normally
  • Slowly exhale while lowering the hands and heels down
  • Return to the rest position

2. Trikonasana (Triangle Pose)
This asana opens up the chest cavity, allowing the airways to open for the lungs to receive air easily.

Method:

  • From a standing straight position, spread your legs apart for 3-4 feet
  • Turn the right foot out 90 degrees toward the right
  • Turn the left foot about 30 degrees inwards to the right
  • Inhale and raise both the arms up on the sides, keeping the shoulders relaxed
  • Exhale and slowly bend your body to the right side
  • Try to touch your right foot with your 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 a few seconds while looking up toward the tip of the 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, feet together
  • Bend the right knee and keep the right foot with the sole up
  • Sit on the right heel so that the left side of the sitting fits on the arch of the right sole
  • 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
  • Place the right arm on the outside of the left knee with hand facing up
  • Inhale while lifting the rib and exhale while slowly twisting the spine towards the left
  • Keep the right palm 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 both palms on the side of your shoulders
  • Elbows are close to the body
  • Inhale and tighten the hip and the tailbone
  • As you exhale, draw the shoulders back, lifting 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)
simple yoga asanasThis is one among the easy poses that is suitable 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 addresses 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 reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

 #BeTheForce 

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.

  1. 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.

 

 

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