Health- The Science of Breathing: How To Increase Lung Capacity – #IndiaSamachar

Diaphragmatic breathing exercises recommended by the American Lung Association help improve the rate at which the lungs expand and contract. Belly breathing diaphragm breathing specifically helps . strengthen the diaphragm muscles, which helps a person take deeper breaths. This technique is especially helpful in people with COPD, because these people have a weak diaphragm and can strengthen it with diaphragmatic breathing exercises. The correct way . do this is explained below-

• Lie on your back and bend your knees and bring your feet near the hips. In this position the soles will remain close . the ground.
• Now place your hand or a light object on the s.mach.
• Breathe in slowly through the nose and notice how much the s.mach rises. 
• Now exhale through the mouth.
• Then breathe through the nose, this time try . raise the s.mach more.
• Practice belly breathing for about 5-10 minutes daily . increase lung function.

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If you feel short of breath or have trouble breathing while exercising, then interval training can be a better alternative . exercise. Interval training involves alternating short periods of more vigorous and less vigorous exercise. For example, a person might try walking at a very fast pace for 1 minute, then walking more slowly for 2 minutes in a cycle. Similarly, a person can perform a strength training activity for 1 minute.

Doing this can slow down breathing, which reduces the work of breathing by keeping your airways open for longer periods of time. This makes it easier for the lungs . function and improves the exchange of oxygen and carbon dioxide. It is easier . do than diaphragmatic breathing exercises and can be practiced at any time, but it is important . pay attention . how long . do it. Like- inhale for 5 seconds and exhale for 10 seconds. It is beneficial for those who are not physically active. The way . do this is as follows-

• First of all, sit comfortably and relax your neck and shoulder muscles.
• Now place both hands on the s.mach and breathe slowly through the nose.
• Then round the lips in such a way as if . extinguish a fire.
• Now exhale slowly, the speed of exhalation will be twice the speed of inhalation.

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Conditions such as asthma, chronic obstructive pulmonary disease (COPD) and pulmonary fibrosis can be significantly affected by making dietary changes. Research has shown that lifestyle changes, including following a nutrient-rich diet, can help protect the lungs and even reduce the symp.ms of lung damage and disease. Specific nutrients and foods have been shown . be particularly beneficial for lung function. Beetroot is rich in nitrates, which helps in enhancing lung function. Nitrates help relax blood vessels, reduce blood pressure and regulate oxygenation. Turmeric is often known for its powerful antioxidants. Curcumin, the main active ingredient in turmeric, helps in lung function.

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