How to practice lung capacity the most effective way to practice lung capacity

In today's dynamic world, many sports require the intake of large amounts of oxygen. There are many ways to increase the size of your lungs and certainly many ways to increase the amount of air your lungs inhale and the efficiency with which they absorb oxygen. As long as you keep practicing every day, your lung capacity will definitely improve oh.

Quickly improve lung capacity

Deep breathing

Deep breathing exercises can improve lung capacity in a short period of time, with this method, you also do not have to spend money on training equipment. 1. Exhale slowly and completely. Practice a few times before you start exercising. Expel all the air from your lungs so that you can inhale more air in the next breath. 2, keep your abdominal muscles relaxed and your diaphragm will drop. As the diaphragm drops, your abdomen will expand and there will be more room around your lungs to fill with air. 3、Stretch your arms as far as possible to expand your chest.

Take a deep breath in.

When the body is in a relaxed state, the lungs are about 80% -85% full of air. If there is muscle tension or discomfort, this means that the lungs cannot continue to inhale air. 1, if possible, find a friend to accompany you, so that he can supervise you practice breathing. If there is a fainting situation, a friend is there and you can get timely assistance.
2, Do not puff up your cheeks. What you really need to exert is your abdomen and diaphragm, and your face muscles should be in a relaxed state.

Sprinkle water on your face

You can sprinkle some water on your face when you hold your breath. Scientists have shown that this can accelerate your heart rate and prevent bradycardia (bradycardia is also the first stage of the mammalian dive reflex). 1, before diving, the body will regulate the heart rate, and oxygen transfer through the blood, which can ensure personal safety. 2, try to keep with the cold water that has not frozen. Cold water will trigger the body's reflex to make you breathe rapidly, which will affect your ability to hold your breath for a long time.

Relax your muscles, close your eyes and hold your breath

The less energy you consume, the longer you can hold your breath. 1. Count silently to 100. concentrate on your inner thoughts, 100 is the goal to strive for. 2. Remember the longest time you achieved last time. It is your goal for the next challenge.

Breathe out slowly and repeat 3-4 times

Do not exhale too fast, exhale as slowly and smoothly as possible. As long as you can try to finish once, then the subsequent exercises like this and start again from the beginning. 1. After 3-4 repetitions, your lungs will be able to hold more air than they did 20 minutes ago. 2, regular practice will help to increase your lung capacity in the long run.

Try simple breathing exercises

You can do these exercises anytime and anywhere, such as near home, in the office or while watching TV for leisure, etc. 1, blowing up balloons is a good way to increase lung capacity. When you're walking down the road, doing chores at home, or just relaxing for a short time, practice blowing up a balloon and then deflating it. When you try several times, you will be surprised to find that your lungs become stronger and can inhale more air. 2. Another way is to stick a long, light paper (or tissue) on the tip of your nose and blow on the strip to stretch it out as far as possible. Regular practice and timing, gradually increase the length of the paper strip, lung capacity will naturally improve slowly. 3, breathing exercises in daily activities is also very effective. Exhale for 2-20 seconds, exhale for 10-20 seconds, and then slowly increase the speed. If you practice diligently, you will soon find yourself able to complete up to 45 seconds - 2 minutes of breathing! Whether you're driving, sitting in the office, watching TV, playing video games, during work, in the school office, or you're just bored, you can practice! 4. Try strong breathing, then hold your breath. Strong breathing means breathing very fast. Note: Excessive strong breathing before diving has a certain risk because the need to breathe will be delayed for a certain amount of time!

Physical exercise to improve lung capacity

Exercise in the water

Because of the resistance to movement underwater, the body needs to work overtime to provide sufficient oxygen to the blood, which is a good exercise lung capacity. 1, on land to develop a regular stretching and weightlifting exercise program, to ensure that in the water exercise will be lighter. Stick with it for a while to get used to it. 2, the exercise will be transferred to the water. Make the water submerged to your neck, and do exercises in the water. This may seem useless. But when exercising in the water, you will have to take shorter and faster breaths because the blood is transferred to the chest cavity and the water will compress the body. Studies have shown that at this point the air capacity of the lungs is reduced to as much as 75 percent, and the body will try to compensate. If your exercise in the water lasts long enough and you keep exercising regularly, your respiratory system will become more efficient and thus your lung capacity will improve.

Engage in rigorous cardiovascular activity

Exercise is a pretty good option for increasing lung capacity. Keep exercising for at least 30 minutes at a time until your body is exhausted so that your lungs will work hard. Keep exercising and your lung capacity will definitely improve. 1. Try aerobic exercise. A short period of intense training can significantly improve lung capacity, the effect is amazing. 2, do not ride a bike. Climbing means your body needs to supply your legs with more blood and oxygen. 3, running. Running on a soft padded track or treadmill will not cause damage to your knees and joints. Mixed sprinting exercise can better exercise the lungs. 4, swimming: the best exercise to improve cardiorespiratory function. At the peak of exercise, swimmers use oxygen up to three times more efficiently than normal people.

Exercise at high altitude

Exercising at high altitude can enhance lung strength. Because of the low oxygen content in the air at high altitude, breathing is more tiring, but the exercise effect is more significant. 1. If you do want to improve your lung capacity, then you may want to live at high altitude during your training. Because at 8,000 feet (2,500 meters) above sea level, the oxygen content in the air is only 74% of that at sea level , which means your lungs need to work harder to be able to supply more oxygen to the blood. 2. When you return to a lower altitude after your trip, if the red blood cell and hemoglobin levels are still high within two weeks, it means your lung capacity has improved. 3, Be careful not to train too hard at high altitude, you may have altitude sickness.

Long-term exercise to improve lung capacity

Create resistance

The lungs will be exercised during the training process. For more obvious results, consider arranging some training with resistance. 1. Usually breathe through the nose. Now try to breathe deeply through your mouth. Lips together, slightly open, the air can slowly have resistance to exhale. This exercise can expand the alveoli and store air for a longer period of time.

Take in more air and push the body's limits

The brain is opposed to inhaling too much air for reasons of physical comfort. But if you convince your brain that "it's okay to breathe in this much," you'll find that your body can do amazing things. Do you want to try it too? 1. Inhale 8 times like this until your lungs are full of air. After each count, there is a little more air in the lungs. 2, During the next 8 to 16 exercises, inhale air in small bites. You will feel your abdomen expanding, but keep your shoulders still. 3, Hold your breath for a few seconds, then exhale forcefully. 4, when you feel that you have exhaled all the gas, try to make a "zigzag" sound as long as possible. (The "zigzag" sound is to simulate the resistance of playing a wind instrument). 5. Practice regularly. When you train your brain to go beyond the limits of the human body, you will find a significant increase in breathing intake.

Play wind instruments

Playing a wind instrument is a great option to enjoy music while your lungs get a regular workout. 1. Learn how to play woodwind or brass instruments, such as tuba, trumpet, trombone, oboe, clarinet, saxophone, flute, etc. Playing an instrument can use all the alveoli to expand your lung capacity and help you control your breathing. 2. Participate in marching band and drum and bugle corps performances. Performing while exercising requires greater lung capacity, and this activity is quite healthy for the body. 3, learning to sing is also very helpful. What really works when singing is the diaphragm, which helps to practice continuous breathing. So the lungs of singers are generally very strong.

Tips

1、No smoking and stay away from smoky environments because exposure to second-hand smoke is still kind of respirable smoke and will reduce your lung capacity. 2, in the pool, lower your chest position as much as possible and breathe through a tube. The lower the chest position means the more pressure on the chest, the more difficult to breathe. But make sure that one end of the pipe is exposed to the water, otherwise your lungs will likely be filled with water. Please note that a few meters below the water you may not be able to breathe in. Do not expose your lungs to the water when they are full of air, and exhale before returning to the surface, otherwise you are at risk of air pressure injury to your lungs (this can happen at 2-3 meters or more).

Warning

1. If you feel dizzy, resume normal breathing immediately. 2, When you practice breathing underwater (e.g. scuba diving), fix at a certain depth underwater. Do not hold your breath or inhale deeply during ascent, because the air expands during ascent and your lungs can easily rupture if you hold your breath. 3, when you do underwater breathing exercises, must be accompanied by someone or choose to swim in a public place.