Increase Your Lung Efficiency

Our lungs play a crucial role in keeping us strong and well and often, it’s only when we experience breathing problems that we begin to appreciate how hard our lungs work for us.

The lungs are essential for delivering oxygen to the bloodstream and expelling carbon dioxide from the body. If the lungs don’t exchange air appropriately, this can result in too little oxygen or too much carbon dioxide. This is known as “respiratory failure”. It might be caused by severe respiratory diseases, for example. It can put extra strain on the heart and, in extreme cases, be life-threatening.

Your lung capacity is the total amount of air your lungs can hold. It depends on the health of the lung but also the surrounding supportive muscles and tissues. It is measured with a test called spirometry. Our lung capacity and lung function typically start to decrease slowly after the age of 35 years. Usually this goes unnoticed but may make breathing slightly more difficult in older age. Conditions such as chronic obstructive pulmonary disease can significantly speed up the loss of lung capacity and function, as well as lifestyle factors including smoking, exposure to air pollutants and a sedentary lifestyle.

There may be little that you can do to substantially change your total lung capacity, but you can improve the efficiency of your lung function. This can lead to greater stamina, reduced fatigue and a better ability to cope with physical exertion. There are numerous ways to promote healthier lungs.

Tips for keeping your lungs healthy

Working to keep your lungs healthy can be an effective way to avoid problems down the road. Here are some tips for keeping your lungs healthy:

• Smoking cessation is the single most effective action for lung health. Tobacco smoke contains harmful chemicals that damage lung tissue and can lead to chronic obstructive pulmonary disease (COPD) and lung cancer. 
• Keep up to date with vaccinations that can prevent respiratory infections, such as influenza and pneumococcal disease, which can be particularly harmful to lung health. 
• Exercise more frequently. Aerobic exercises like running, cycling and swimming increase the demand for oxygen, thereby training the lungs to work more efficiently. Even gentle forms of exercise, such as walking or yoga, can enhance breathing techniques and lung function.
• Stay hydrated. Drinking enough water ensures that the mucus in the airways stays thin, which can help to better trap and expel pathogens and particles.
• Consider indoor and outdoor air quality and avoid known airborne triggers that might worsen an underlying lung condition, for example high levels of city air pollution. 

Breathing exercises to optimise lung efficiency

Breathing exercises can reduce the work of breathing and improve lung function. They help to strengthen the respiratory muscles, improve the efficiency of the lungs and can have therapeutic benefits for individuals with certain respiratory conditions.

Diaphragmatic breathing

Diaphragmatic breathing or ‘belly breathing’ engages the diaphragm, which can lead to deeper breaths and avoid inefficient hyperventilation.

Follow these steps:

1. Sit or lie down comfortably, with one hand on your belly and the other on your chest.
2. Inhale slowly through your nose, feeling your belly rise, while your chest remains relatively still.
3. Exhale slowly through pursed lips, tightening your abdominal muscles to completely empty your lungs.
4. Repeat for 5-10 minutes daily.

Pursed-lips breathing

This technique can slow your breathing, reducing the work needed by keeping your airways open longer. This makes it easier for the lungs to removed trapped air and promotes oxygen and carbon dioxide exchange.

Follow these steps:

1. Breathe in slowly through your nose for about two seconds.
2. Pucker your lips as if you were going to whistle.
3. Breathe out gently through your pursed lips for a count of four seconds.
4. Practice this exercise for 5-10 minutes several times a day.

Alternate nostril breathing

Alternate nostril breathing is a yogic breath control practice and is often used as part of a yoga or meditation practice, but it can also be done as its own practice to help you quiet and still your mind.

Follow these steps:

1. Sit comfortably and place your left hand on your knee.
2. Lift your right hand to your nose, exhale, and close your right nostril with your thumb.
3. Inhale through your left nostril and then close it with your fingers.
4. Release the right nostril and exhale, then inhale through the right nostril and close it.
5. Exhale through the left nostril.
6. Repeat for up to 5 minutes and end by exhaling through the left nostril.

Building lung strength and maintaining pulmonary health requires a multifaceted approach and it's important to consult with your healthcare professional for personalised advice to address any underlying respiratory conditions.