Contents:
- Medical Video: Pulmonary Rehab: Daily Fitness & Exercise
- 1. Diaphragmatic breathing exercises
- 2. pursed-lips breathing exercises
- 3. Rib stretch exercises
- 4. Numbered breathing exercises
- 5. Pranayama lung strength training
Medical Video: Pulmonary Rehab: Daily Fitness & Exercise
Healthy lungs make the body have a large storage capacity for the amount of air. With a large air storage capacity, the body does not get tired easily or fully tired. Unfortunately, with age, lung capacity will decrease. Therefore, the body needs to do breathing exercises to maintain and increase lung capacity.
With breathing exercises the lungs can store more oxygen needed in the body. What are the forms of breathing exercises like? Come on, see the reviews below.
1. Diaphragmatic breathing exercises
This time breathing exercises involve the diaphragm and the abdomen. In this breathing when the air enters the abdomen will be fully filled so that it expands, while the chest does not move much. Do this exercise for at least 5 minutes a day.
How to do it:
- Sit back while leaning back.
- Place one hand on your stomach and one on your chest.
- Inhale through your nose for two seconds, feel the moving air fill your stomach. Feel your stomach getting full and moving bigger. Your stomach must move more than your chest.
- Exhale for two seconds through small open lips while feeling the stomach deflate.
- Repeat 10 times. Keep your shoulders tight along the repetition, and keep your back straight while practicing this diaphragmatic breathing.
2. pursed-lips breathing exercises
You are trained to reduce the amount of breath you take and make your airways open longer. To practice it, simply breathe through the nose and remove it through the mouth as long as possible with pursed lips.
How to do it:
- Inhale slowly through your nose, making sure your lips are closed.
- Exhale as slowly as possible through the lips that are cone or open very small. Take it as slowly as possible, longer than when you inhale.
- Repeat again. You can do it while standing or sitting.
3. Rib stretch exercises
This exercise is quite easy to do. The key to this breathing exercise is to hold as much air as possible in the lungs and with a longer time of 10-25 seconds.
This technique can help increase your lung capacity when trained at least once a day. Perform this breathing exercise 3 times a day to increase lung capacity more effectively. Once exercise, do it for 2-5 minutes.
How to train it:
- Stand straight and straight.
- Blast all the oxygen from your lungs.
- Then take a slow breath, fill the lungs with air as much as possible. When it's fully inhaled, don't immediately exhale. Hold your breath for 10-15 seconds.
- Don't worry if you can't hold your breath for that long. Try to hold for 6 or 7 seconds and continue to add time gradually until you get used to holding your breath for 10-15 seconds.
- After 10-15 seconds, exhale again until all the oxygen from the lungs comes out.
4. Numbered breathing exercises
This breathing exercise can be useful for anyone who wants to increase lung capacity. With this breathing training technique you have to do calculations up to 8 times without stopping.
How to do it:
- Stand straight with your eyes closed, then take a deep breath.
- When breathing, imagine number 1.
- Hold your breath for a few seconds, then exhale.
- Inhale again while imagining number 2.
- Hold your breath back for a few 3 seconds, then exhale.
- Inhale again while imagining number 3.
- Do so until you imagine the number 8.
5. Pranayama lung strength training
This exercise is done while sitting alternately using the right and left nostrils. The method is quite easy:
- Sit cross-legged with your back upright.
- Close the left nostril with your fingers.
- Take a deep, slow breath with the right nostril open.
- When you take the maximum breath, now close the right nostril and open the left nostril simultaneously to exhale slowly. Remove the breath from the left nostril to the maximum.
- Take a breath back through the left nostril.
- Then, close the left nostril again, and exhale through the right nostril. Take it out slowly.
- Do it continuously alternately up to 10 times.
