How to improve your lung function naturally? 

Follow These 10 Tips

Deep breathing exercises for healthy lungs

Deep breathing, also known as diaphragmatic breathing or belly breathing, is a breathing technique where you move your belly in and out with each breath. When you inhale your belly expands and when you exhale it contracts. Very easy, isn’t it?

You’d be surprised how many of us actually breathe this way. Most of us are guilty of “chest breathing” where we take shallow breaths using the upper chest and neck. Not good
Why is deep breathing important for lung health? With this type of breathing, you fully engage your diaphragm muscles, allowing you to take in more air, and, over time, this helps to improve your lung capacity—the good of the lungs. An important measure of health.

I didn’t know how full my breath could be until I read “Breathe” by Dr. Belizea Vranich.

Dr. Vranich’s techniques are about how to train yourself to become comfortable with deep breathing that goes to the core of your body. This phenomenal book taught me how to breathe using the muscles of my abdomen, diaphragm, and even my back. This is one of those books that I would recommend to people of all ages and fitness levels because everyone can benefit from better breathing, whether you’re running a marathon or sitting at a desk.

And now there are 4 deep breathing exercises to strengthen your lungs:

1. “Japanese Long Breathing Exercise”

Japanese long-breathing exercise is best known for its purported weight loss benefits. In addition to its ab-tightening effects, this exercise provides an excellent workout for the lungs in a short amount of time.

• Stand with one foot in front of the other.
• While breathing deeply for 3 seconds, raise your arms above your head, allowing your belly to expand.
• Lower your arms and exhale with all your might for 7 seconds, contracting your stomach toward your spine.
• Repeat 10 times.

2. Pushout

If you want to breathe more efficiently, you must first remove any stale air trapped in your lungs. And the “push out” is an effective exercise to help you do that.

Here’s how to do the push out exercise:

• Stand straight with your feet slightly apart.
• Keep your knees loose, and bend at the waist until you can wrap your hands around your ankle (or as low as you can go comfortably). Exhale completely while bending over.
• Slowly return to the upright position and breathe slowly and deeply while lifting your upper body.
• Reach your arms above your head and hold your breath for 15 seconds.
• Exhale and bring your arms down to your sides.
• Repeat the above steps 5 times.

3. Rib Stretch

This exercise helps strengthen your breathing muscles and improve their flexibility, allowing you to breathe more deeply and deeply.

Here’s how to do the rib stretch:

• Stand tall and straight with your feet shoulder-width apart.
• Breathe in slowly through your nose until your lungs and stomach fill with air. As you do this, slowly extend your arms to either side until you feel a stretch in your arms and chest.
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• Hold the breath for 20 seconds (or as long as you’re comfortable).
• Without releasing that breath of air, inhale more air through your nose, until you can no longer inhale.
• Relaxing your arms, hold this breath for 10 more seconds before expelling all the air from your lungs and abdomen.
• Repeat 5 times.

4. Resistance Training for the Lungs

Have you ever tried resistance fitness training? What if I said you could strengthen your lungs just like any other part of your body with resistance training? Yes, it is a well-known secret used by many professional athletes and singers to improve lung performance.

It takes the principle of deep breathing and combines it with resistance to produce a powerful effect on the lungs. I’ve been using resistance training for my lungs for the past few years and believe it has helped me breathe more efficiently.

an easy way to do this is by blowing balloons. While lying on your back, bend your legs and hips at 90 degrees and inflate the balloon with your feet touching the wall. Repeat this process for 10 to 15 minutes a day and you will see the difference.

Especially when you exercise. The only downside is that you need to lie down for 10-15 minutes a day to perform this exercise. If you’re on the go all the time, this can be a challenge.

For this reason, I choose to use a resistance training device for lunges. It’s compact, easy to use, and has built-in settings that you can adjust according to your fitness level. With a small device like this, I can do resistance training for my lungs anytime and anywhere. It takes less than 2 minutes to do in a day and is perfect for me.

Food for healthy lungs

A healthy diet goes a long way when it comes to keeping your lungs healthy. In addition to drinking plenty of water to keep your lungs from becoming dry and irritated, you can further improve your diet to improve the health of your lungs.

5. Heal Damaged Lungs With Tomatoes And Apples

I eat fresh tomatoes all the time and have at least one apple a day. They are not only tasty but also beneficial for the lungs.

A study conducted by a leading health institute showed that adding more tomatoes and apples to your diet can repair lung damage and slow down the decline in lung function. The effect is even more noticeable in former smokers!

But to get these benefits, you must eat fresh tomatoes and apples — processed ingredients like canned apples or store-bought spaghetti sauce won’t work. If you’re looking for ideas on how to incorporate these two ingredients into your cooking, check out this mouth-watering tomato apple salsa recipe.

6. Monk Fruit: A Powerful Lung Cleansing Tea

Monk fruit (known as “luo han guo” in Chinese) is a naturally sweet-tasting dried fruit used in traditional Chinese medicine to relieve ailments related to the throat and lungs. It has powerful anti-inflammatory properties that can help reduce irritation and soothe the lungs.

Its sweet taste also works wonders in reducing sugar cravings. For these reasons, next to good old water, monk fruit tea is my favorite drink!

How to make Monk Fruit Tea:

• Break off small pieces of monk fruit (a small chunk of skin plus 2 or 3 seeds is more than enough for a standard cup).
• Soak the monk fruit pieces in hot water for 2-3 minutes.
• And drink!

Or you can boil a whole monk fruit in a large pot of water for 30 minutes for a more intense, sweet flavor:

Here are some quick tips to help you choose the best-dried monk fruit:
If you drop the monk fruit gently on a table, it should bounce back quickly like a tennis ball.
You can also lightly shake the monk fruit, you should not hear any rattle inside the fruit.
If you can’t find any monk fruit to make your own tea at your local Asian market, try a premade monk fruit (luo han guo) tea that you can drink simply by steeping it in hot water.

7. Hydrate Your Lungs With White Colored Vegetables and Fruits

According to the “Five Color Theory” of Chinese Dietary Medicine — a practice with deep roots in Traditional Chinese Medicine (TCM) — foods with natural white color are good for the lungs.

I make sure that I include a lot of white-colored natural foods in my diet. My favorites are white-colored fruits and vegetables such as radishes, lotus seeds, and Asian pears.

These fruits and vegetables often contain a lot of water and are thought to have a “cooling” effect on the body. From a TCM perspective, our lungs prefer to stay cool and moist rather than dry and hot. And these white-colored fruits and vegetables give our lungs exactly what they need. Their high water content and cooling properties will help keep your lungs moist and supple.

Natural Ways to Cleanse Your Lungs

There are many environmental pollutants in the air that can accumulate in your lungs and cause irritation over time. They become trapped in mucus and can cause chest congestion and impaired lung function.

Fortunately, there are natural ways to improve the health of your lungs by enhancing your lungs’ natural self-cleansing process.

8. Controlled Cough

Controlled coughing is an effective technique for clearing excess mucus from your lungs and expelling stale air.

Here’s how to do this technique:

• Stand with your feet shoulder width apart.
• Open your chest and place your hands on your waist.
• Look ahead and lift your chin slightly.
• Take a deep breath and exhale the air rapidly with a strong cough.
• Repeat these steps 3-5 times.

The best time to do this technique is right after waking up in the morning. This will loosen any phlegm that has accumulated in your airways overnight and help give your lungs a fresh start for the day.

9. Cardio Exercises

You must have heard that cardio exercise is very good for your heart, but did you know that it is also important for the health of your lungs?
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Cardio exercise makes your lungs work harder and will over time train your lungs to work more efficiently. It also increases blood flow to your lungs, ensuring they get the nutrients they need to stay healthy.

So make exercise a part of your life.
And try to get your exercise in the great outdoors S, where trees are abundant. Trees are nature’s oxygen powerhouses and your lungs will get huge amounts of oxygen from being around them.

One of my favorite cardio exercises is hiking in the mountains of Pacific Northwest Canada. Even a short walk among the towering Douglas fir trees always makes my chest feel lighter.

So if you are lucky enough to live in a place where nature is abundant, then get out and exercise in nature is all you get. But if you don’t live close to nature, try exercising in parks and gardens where trees are high. If you can’t find a good place to exercise outside, placing some air-purifying indoor plants where you exercise is also a good option.

10. Acupressure

Acupressure is a medical practice that originated from Traditional Chinese Medicine (TCM). It works by stimulating specific points in our bodies called “meridians” – or channels within our bodies. If any point along these channels gets blocked, it results in discomfort, pain or even disease. Acupressure helps to clear that blockage and promote healing.

Acupressure is also one of the best natural ways to improve lung health. It is safe, easy to use, and works quickly. You can also apply acupressure on yourself with your hands.

Takeaway

Hopefully, this post has given you some good ideas on how you can take care of your lungs. But remember, to keep your lungs in their best shape, you must first protect them from things that can damage them – like cigarette smoke, harsh chemical fumes, and dust and mold. And do your best to avoid colds and flu, or at least minimize the number of times you get them each year.