Master your breath: Exercises for better lung capacity
What's the story
Increasing your breath-hold capacity can greatly enhance activities such as swimming, diving, and even stress management. This article details five highly effective respiratory exercises specifically designed to strengthen your lungs and significantly increase your ability to hold your breath for extended periods. These exercises are deceptively simple but serve as powerful tools for enhancing lung capacity and promoting overall respiratory health.
Diaphragm
Diaphragmatic breathing for core strength
Diaphragmatic breathing conditions the diaphragm, leading to improved lung capacity. Lie flat on your back, knees bent, one hand on your chest and the other on your belly. Take a deep breath in through your nose, ensuring only the hand on your belly rises. Exhale slowly with pursed lips. This method increases oxygen intake.
Tolerance
The CO2 tolerance test
The CO2 tolerance test is a simple way to track progress in breath-hold training. Begin with a regular inhale and exhale through the nose, then hold your breath after exhaling until you experience the first urge to breathe. This initial duration serves as a baseline for CO2 tolerance. Over time, with consistent practice, increasing this duration signifies improved tolerance and lung efficiency.
Apnea walks
Apnea walks for stamina building
Apnea walks involve physical movement and breath holding to increase stamina and lung capacity at the same time. After inhaling deeply and holding your breath, walk as far as you can until you need to exhale and inhale again. Rest and breathe normally for approximately two minutes between rounds. Gradually, aim to increase both the distance walked and the length of time you hold your breath.
Interval
Interval breathing for controlled exhalation
Unlike traditional breathwork exercises, interval breathing focuses on the exhale rather than the inhale or breath-hold. To practice, inhale deeply for four seconds, then exhale slowly over eight seconds without pausing at either end of the cycle. By emphasizing a slow, controlled exhale, you can enhance your lung function by training them to empty more fully before each new breath.
Splash technique
Splash face with cold water before holding breath
Turns out, splashing cold water on your face right before trying to hold your breath for an extended period triggers a physiological phenomenon called the mammalian dive reflex. This instinctual response, which evolved to facilitate underwater survival, slows your heart rate and shunts blood flow toward critical organs, including your lungs. Hence, it can help you push your breath-holding limits safely, without experiencing discomfort or putting yourself at risk.