The lungs have long been taken for granted, which is absurd given that they are responsible for breathing, which provides oxygen to the bloodstream and removes carbon dioxide as a by-product – a process that sustains life. Many of us do not realise the importance of our lungs until we have breathing problems or hear about horrific Covid-19 stories surrounding the same. As with the rest of the body, the lungs require daily care and attention. For the respiratory system to work well, a good “vital lung capacity” is essential. In medical terms, this refers to the amount of air lungs can hold. The larger your lung capacity, the more oxygen can be breathed in and carried to your cells. The lungs, however, are not muscles; they are tissues. A strong diaphragm and elastic rib cage are necessary for the lungs to expand as much as possible. The average total lung capacity is about six litres. However, our lung function declines as we grow older, starting from the age of 30. As our lung capacity shrinks, we breathe more, but are able to absorb less oxygen. Overbreathing prevents the body from metabolising the oxygen it needs and increases the heart rate, causing the heart to work harder than it should. This can lead to shortness of breath, fatigue, frequent respiratory infections and, over time, heart failure. Countless studies have shown that yoga breathwork can boost oxygen intake, strengthen the chest muscles and improve circulation. Here are some breathing techniques and postures that specifically target the improvement of lung health. If you have any medical concerns, consult with your doctor before practising yoga. This exercise, also known as belly breathing, strengthens the diaphragm muscle, which allows you to take deep breaths. Additionally, it increases oxygen levels in the body. Breathe slowly and deeply, making each breath count and to relax the nervous system. <em>Method</em> Perform each pose slowly, deeply breathing through your nose, filling all facets of your rib cage equally. This promotes a slow, more substantial breathing pattern with proper diaphragm movements, resulting in full-body relaxation. To add heat and stimulation, pause for a second or two at the end of each exhalation. <strong>Seated side bend</strong> This pose stretches the ribs, which helps the lungs take in more oxygen. <em>Method</em> <strong>Cat and cow pose with diaphragmatic breathing </strong> A simple chest-opening practice, this allows the lungs to work more efficiently, improves lung capacity, and strengthens the spine and respiratory muscles. <em>Method</em> <strong>Standing backbend </strong> This posture expands the rib cage and abdomen, which helps to fill the lungs with more air. <em>Method</em> <strong>Triangle pose</strong> This excellent posture expands the chest cavity and allows a better flow of air to the lungs. It creates more space and openness in the full body, thus improving lung capacity. <em>Method</em> <strong>Revolved wide-legged standing forward fold </strong> This pose increases lung volume by improving thoracic spine mobility and opening the chest. Additionally, it stretches the hamstrings, calves, hips, low back and neck. <em>Method</em> <strong>Seated spinal twist</strong> This pose is excellent for deepening your breath, improving spine flexibility and strengthening your thoracic. Twisting poses work your lungs harder, expanding their capacity to supply oxygen to less-used areas. Moreover, the circulation is improved, digestive organs are massaged and digestion is stimulated. <em>Method</em> <strong>Cobra pose</strong> This posture opens the chest and front of the body, enhances spine mobility and strengthens the spinal muscles. <em>Method</em> <strong>Bridge pose</strong> This posture facilitates deep breathing and expands the rib cage, which strengthens the lungs and allows more air in. <em>Method</em> <span><strong>Child’s pose breathing</strong></span> <span>This simple but effective posture allows you to breathe more deeply by expanding the back of your rib cage. When you are resting in this position, your abdomen becomes constricted, forcing you to breathe deeply around your rib cage and into your back lungs.</span> <span><em>Method</em></span> <span><strong>Breath meditation</strong></span> <span>A mindfulness breathing practice centred on the breath, this can help you deal with anxiety, stress and negative emotions.</span> <span><em>Method</em></span> <span><em>Nerry Toledo is a yoga instructor who lives in Dubai; <a href="www.nerryfit.com">nerryfit.com</a></em></span> <strong>____________________</strong> <strong>Read more: </strong> <strong><a href="https://www.thenationalnews.com/lifestyle/wellbeing/need-a-mental-health-boost-six-yoga-postures-to-put-you-in-a-positive-frame-of-mind-1.1089962">Six yoga postures to put you in a positive frame of mind</a></strong> <strong><a href="https://www.thenationalnews.com/lifestyle/wellbeing/11-yoga-poses-you-can-do-at-your-desk-1.1064761">11 yoga poses you can do at your desk</a></strong> <strong><a href="https://www.thenationalnews.com/lifestyle/wellbeing/10-yoga-postures-to-help-you-hike-better-1.909263">10 yoga postures to help you hike better</a></strong> <strong>____________________</strong>
