6 Simple Exercises to Improve Your Lung Health

Introduction

When we are born, the very first thing we do is breathe! Breathing, comprising of inspiration (inhale) and expiration (exhale), feeds oxygen to every cell in the body and expels out waste carbon dioxide. And it is your lungs that are mainly responsible for this exchange of air, crucial for life. However, despite being a crucial body part, we don’t really work on keeping our lungs healthy unless we experience breathing problems.  

As we age, the amount of air our lungs can hold, known as the lung capacity, decreases. Smoking, pollution, and other health problems such as asthma or chronic obstructive pulmonary disease (COPD) can also affect this and lead to breathing difficulties. Thus, it’s important to take care of your lungs from the beginning to help them function well. 

In this blog, we will discuss some basic exercises that you can incorporate in your daily routine to improve your lung health. 

How We Breathe

Before we move onto the exercises, let’s look at the mechanics of breathing. 

The diaphragm is a group of muscles attached to the bottom of your lungs and is the main apparatus that controls breathing. When it contracts (along with other muscles in your lungs and ribs), it moves down and creates space for fresh air(oxygen) to enter the lungs through the airways. Air exchange takes place within the air sacs (alveoli) of the lungs. As the diaphragm relaxes, it forces the used air (carbon dioxide) to be expelled out from lungs. Then this fresh air circulates through the body¹. 

Diaphragmatic breathing is supposed to be primary way of breathing, but many of us develop a habit of using neck and back muscles, which can limit the amount of air that enters and leaves our lungs. 

Exercises to Improve Your Lung Health

Though a person​ is​​ ​unable to control the amount of oxygen their lung can hold, lung exercises provide ways to help your lungs become more ​​​ ​efficient at ​managing airflow and oxygen levels. Here’s how these can benefit your lungs^2,3: 

• Daily breathing exercises can improve your overall lung capacity and diaphragm strength in the long term   
• Improve your breathing abilities so that you can cope with intensive workout routines later   
• Improve lung elasticity which can be essential for those with asthma, COPD and other lung issues 

Now let’s have a look at some basic exercises that can help improve your lung health along with its functional capacity. 

1. Pursed-lip Breathing

Pursed-lip breathing exercise is easy and can be done anywhere at any time. Steps to follow ​​for ​pursed-lip breathing: 

• Sit straight; good posture promotes healthy lung movements. 
• Inhale slowly throws your nostrils. 
• Purse your lips as if you are pouting. 
• Breathe out as slowly as possible through pursed lips.  
• Repeat   

This exercise keeps your airway open for longer, which facilitates the airflow into and out of the lung​​s​. These make it easier for the lungs to function and improve the exchange of oxygen and carbon dioxide^4,5.This exercise can be beneficial for people who are less physically active and are not using their breathing muscles frequently. 

2. Diaphragmatic Breathing or Belly Breathing

Diaphragmatic breathing is one of the best exercises that use the diaphragm muscles for breathing. It is also known as belly breathing as the stomach rises and falls with each breath. Follow these steps to practice diaphragmatic breathing: 

• Lie down straight and relax your body. 
• Put your hands lightly on your belly. 
• Inhale through the nose and make sure your stomach is moving outward while your chest remains still. 
• Exhale slowly for about ​​​​four ​seconds, and your stomach should move inwards.  
• Repeat. 

Diaphragm breathing helps strengthen the respiratory muscles and improves lung capacity⁶. 

3. Rib Stretch

• Rib stretch itself suggests what it says, stretch your ribs, which move during each breath. 
• Stand ​​in an ​upright position by keeping your hands on your hips. 
• Slowly inhale air until your lungs fill​ or chest expands​. 
• Hold your breath for 20 seconds or ​for however long it is comfortable.  
• Exhale slowly. 
• Repeat. 

Stretching the ribs causes chest expansion that helps improve the tone of respiratory muscles and activity and enhances lung function⁷. 

4. Yawn to Smile

This exercise gives space to your diaphragm to expand and provides strength to the chest muscles.  

• Sit upright on the edge of your bed or chair. 
• ​Raise ​arms overhead. 
• Create a wide stretching ​yawn. 
• Bring your arms down and finish by smiling for three seconds. 
• Repeat. 

5. Humming and Singing

Any activity that works the abdominal muscles also works the lungs. Studies⁸ have shown that even simple humming can help improve your respiratory health. It helps enhance sinus ventilation and increases production of nitrous oxide gas in the nose which aids in fighting inflammation. Singing can also help improve lung function by increasing your lung capacity. It forces used air out of the lungs so more fresh air can enter⁹. Moreover, these are great stressbusters! 

6. Simhasan​​a​ or Lion Pose

There are certain yoga poses that are beneficial for lung health and Simhasana is one. It is a unique pose that requires you to make a sound. The sound created during Simhasana resembles the roaring sound of a lion. To do this: 

• ​​Kneel down.​ 
• Distance your knees as far as you can comfortably, with toes of both the feet touching each other. 
• Move your body slightly forward. Place the palm of your hands on the floor right between the knees. 
• Slightly arch the back and move the head backward. 
• Open your mouth and draw the tongue outwards towards the chin as far as you can. 
• As you exhale from the mouth, produce a sound of ‘aah’ coming out from your throat. 
• Close the mouth after exhaling and inhaling.  
• Relax the body in the final position. 

Yoga poses such as simhasana are found to improve lung capacity and have positive effects on lung function¹⁰. 

While lung exercises are usually good for your health, if you have a chronic lung disease, always consult your doctor before starting an exercise regime.  

Pranayama or breath regulation, another important breathing exercise, can enhance the efficiency of healthy individuals and athletes by enhancing the ventilatory functions of the lungs, especially for those who partake in aerobic-based sports and require efficient lungs to deliver sufficient oxygen uptake. 

Dr. M.G. Kartheeka, MBBS, MD(Pediatrics)

Other Benefits of Breathing Exercises

Besides their benefits for lung health, these exercises also have a positive impact on several body functions. These are¹¹: 

• They help relax the body by calming your nerves 
• They aid in improving oxygenation   
• Help to reduce stress by reducing cortisol levels (cortisol is a stress hormone) 
• They reduce the heart rate which also contributes to lowering stress   
• Help manage blood pressure which can be beneficial for your heart 
• These help improve sleep quality and boost your energy levels 
• Helps to strengthen core muscles, especially breathing exercises that include stretching 

Conclusion

Incorporating the right exercises into your routine can significantly boost your lung health, enhancing your breathing capacity, stamina, and overall well-being. But remember, you have to practice these exercises regularly for best results. Also, everybody’s threshold is different and it’s necessary to listen to your body if you feel any discomfort. Consult a doctor if you already have lung problems before incorporating any exercises in your routine.  

References

1. How the lungs work: National Heart, Lung and Blood Institute [Internet]. https://www.nhlbi.nih.gov/health/lungs/breathing-benefits 
2. Yun R, Bai Y, Lu Y, Wu X, Lee SD. How Breathing Exercises Influence on Respiratory Muscles and Quality of Life among Patients with COPD? A Systematic Review and Meta-Analysis. Can Respir J. 2021;2021:1904231. https://pmc.ncbi.nlm.nih.gov/articles/PMC7864742  
3. Jun HJ, Kim KJ, Nam KW, Kim CH. Effects of breathing exercises on lung capacity and muscle activities of elderly smokers. J Phys Ther Sci. 2016;28(6):1681-1685. https://pmc.ncbi.nlm.nih.gov/articles/PMC4932035/ 
4. Breathing Exercises: American Lung Association (Internet). https://www.lung.org/lung-health-diseases/wellness/breathing-exercises 
5. Nguyen JD, Duong H. Pursed-lip Breathing. [Updated 2025 Jan 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan https://www.ncbi.nlm.nih.gov/books/NBK545289/ 
6. Hamasaki H. Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines (Basel). 2020;7(10):65.https://pmc.ncbi.nlm.nih.gov/articles/PMC7602530/ 
7. Park SJ, Kim SH, Min KO. The immediate effects of rib cage joint mobilization and chest wall stretch on muscle tone and stiffness of respiratory muscles and chest expansion ability in patients with chronic stroke. J Phys Ther Sci. 2017;29(11):1960-1963. https://pmc.ncbi.nlm.nih.gov/articles/PMC5702824/  
8. Eby GA. Strong humming for one hour daily to terminate chronic rhinosinusitis in four days: A case report and hypothesis for action by stimulation of endogenous nasal nitric oxide production. Medical hypotheses. 2006 Jan 1;66(4):851-4. https://www.sciencedirect.com/science/article/abs/pii/S0306987705006328  
9. Lewis A, Cave P, Stern M, et al. Singing for Lung Health-a systematic review of the literature and consensus statement. NPJ Prim Care Respir Med. 2016;26:16080. https://pmc.ncbi.nlm.nih.gov/articles/PMC5131649/  
10. K Krishna Sharma1 & Ajithesha N.H International Journal of Yoga and Allied Sciences Volume: 6 (Suppl), November 2017 https://indianyoga.org/wp-content/uploads/2017/04/vol-6-suppissue4.pdf  
11. Tavoian D, Craighead DH. Deep breathing exercise at work: Potential applications and impact. Front Physiol. 2023;14:1040091. https://pmc.ncbi.nlm.nih.gov/articles/PMC9877284/  

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof. 

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