Easy, most effective lung exercises to keep respiratory diseases away

Breathing exercises: While these exercises offer benefits, it's crucial to practise them with caution. Consult your doctor before embarking on any new exercise regimen, especially if you have pre-existing respiratory conditions (Image: Canva)

Thanks to the extreme cold conditions paired with high pollution levels across the country, there has been a sharp spike in the number of cases of respiratory diseases. Other than these seasonal factors, ageing and smoking also play a great role in gradually decreasing lung capacity.

The lungs are responsible for extracting oxygen from the air we breathe and expelling carbon dioxide, a waste product of cellular metabolism. In respiratory diseases like asthma, chronic obstructive pulmonary disease (COPD), or even post-COVID complications, this intricate process is disrupted, necessitating targeted interventions.

In order to ensure smooth functioning of these vital organs, certain lung exercises can be practised daily that will keep such respiratory diseases at bay:

Deep Diaphragmatic Breathing:

Begin your journey to respiratory well-being with deep diaphragmatic breathing, a fundamental exercise that promotes lung expansion. Find a comfortable, quiet space to sit or lie down. Inhale deeply through your nose, allowing your diaphragm to descend. Feel your chest and abdomen rise as your lungs fill with air. Exhale slowly and completely through pursed lips. Repeat this process for 5-10 minutes daily.

Pursed-Lip Breathing:

Especially beneficial for those with COPD, pursed lip breathing helps regulate the airflow, preventing air trapping in the lungs. Inhale through your nose for two counts and exhale through pursed lips for four counts. This controlled exhalation enhances the removal of stale air, promoting better oxygen exchange.

Rib Stretch:

Improving rib cage mobility is pivotal in enhancing lung function. Sit or stand comfortably, placing your hands on your hips. Inhale deeply, expanding your ribcage, and exhale slowly. Repeat, gradually increasing the depth of your breaths. This exercise fosters flexibility and aids in preventing shallow breathing patterns.

Segmental Breathing:

Segmental breathing targets specific areas of the lungs, crucial in respiratory rehabilitation. Sit or stand with your hands on your chest and abdomen. Inhale slowly, directing the breath to your chest. Exhale completely. Then, inhale, focusing on your abdomen, allowing it to rise. This segmented approach ensures comprehensive lung engagement.

Paced Breathing:

For those grappling with breathlessness, paced breathing offers a structured approach. Inhale for a count of two, hold your breath for a count of two, and exhale for a count of four. Adjust the counts based on your comfort, gradually aiming for longer exhalation periods. Paced breathing enhances respiratory muscle endurance and reduces the sensation of breathlessness.

Incentive Spirometry:

A prescribed tool in respiratory therapy, incentive spirometry encourages deep inhalation. Using a device, inhale as deeply as possible, aiming to elevate the indicator. This exercise is particularly beneficial post-surgery or during recovery from respiratory illnesses, preventing complications like atelectasis.

Flutter Valve Technique:

Designed to mobilise and clear mucus from the airways, the flutter valve technique is valuable for individuals with conditions leading to excessive mucus production. Exhale actively through pursed lips while holding a flutter valve device. The oscillating resistance facilitates mucus movement, aiding in its expulsion.

Necessary Precautions

While these exercises offer benefits, it's crucial to practise them with caution. Consult your doctor before embarking on any new exercise regimen, especially if you have pre-existing respiratory conditions. If you experience severe discomfort, dizziness, or increased breathlessness during these exercises, seek immediate medical attention.