How to train lung capacity effectively

If you want to exercise your lung capacity, you should be careful in choosing some methods, such as deep breathing. After a period of exercise, the effect achieved is relatively good. There are also quiet breathing and sleep breathing methods, but you also need to pay attention to the correct techniques of these breathing methods.

1. Deep breathing method: First, inhale slowly through the nostrils to fill the lower part of the lungs with air. During inhalation, the abdomen will slowly bulge as the chest cavity lifts upward and the diaphragm moves downward. Then continue to inhale to fill the upper part of the lungs with air. The ribs will then lift up and the chest cavity will expand. This process usually takes 5 seconds. Finally hold your breath for 5 seconds. After a period of practice, you can increase the breath-holding time to 10 seconds or even more. After the lungs have absorbed enough oxygen, exhale slowly, and the ribs and sternum will gradually return to their original positions. After pausing for one or two seconds, start again from the beginning and repeat for 10 minutes. After practicing for a long time, it can become a normal breathing method.

2. Quiet breathing method: Press the right nostril with your right thumb, and slowly take a deep breath through the left nostril, consciously imagining that the air is flowing towards the forehead. When your lungs are saturated with air, press your left nostril with the index and middle fingers of your right hand, hold your breath for 10 seconds and then exhale. Then start again by holding the left nostril. Do 5 times on each side.

3. Sleep breathing method: Lie on the bed, place your hands flat on both sides of your body, close your eyes and start taking deep breaths. Slowly raise your arms above your head, close to your ears, with your fingers touching the headboard. This process takes about 10 seconds, and both arms are restored at the same time, and repeated 10 times. This method can also help you fall asleep peacefully.

4. Exercise breathing method: Actively increase your breathing volume while walking or jogging, inhale slowly and exhale quickly. When inhaling slowly, slowly expand your chest as you inhale, and exhale quickly. Do not exercise less than 20 times each time, several times a day.