Increasing Lung Capacity

As you already know, the lungs are very vital organs, which facilitate respiration in human beings. The size of the lungs varies from one person to another and so does its capacity. Queries about the capacity of your lungs, its volume and how to increase lung capacity? Read on.

What is Lung Capacity?
Lung capacity is defined as the total volume of air in the lungs, after taking a deep breath, while lung volume is the physical dimensions of the lungs. Lung capacity is calculated by the different lung volumes during inhalation and exhalation. The lung capacity is measured by a spirometer and an average human being can hold about five to six liters of air in his/her lungs. In case of normal breathing, this capacity is not fully used. You might have heard of a high lung capacity in athletes, singers or musicians dealing with wind instruments. This is very important for them, because they have to necessarily acquire control over their breathing. But increasing lung capacity is not restricted to these persons only. It is beneficial for all human beings, as an increased lung capacity not only enhances the stamina level, but is good for the overall health.

How to Increase Lung Capacity?
There are no methods to increase the size of the lungs, for increasing lung capacity. But don't lose heart. You can adopt various other measures, which can help you in increasing lung capacity and thereby improving the efficiency of the lungs. The following are some of them.

Cardiovascular Activities: Exercises are one of the best ways to increase lung capacity. Such exercises are also good for the cardiovascular system, because it is the joint effort of the heart, lungs and other parts of the circulatory system, to provide oxygen to all parts of the body. So cardiovascular exercises are perfect for increasing lung capacity as well as to strengthen cardiovascular functioning. Walking, running and jogging, rowing, swimming, dancing, skiing, cycling, skating, aerobic exercises, etc. should be done on a regular basis. Don't overdo any of these activities, to avoid any strain on your muscles or cause any other injury. Start these exercises in small durations and gradually increase the time limit. Apart from increasing lung capacity, these exercises are also good for the muscles. These exercises involve the consistent movement of the large muscles of the body, which triggers a strong demand for oxygen in the body. Therefore the rate of breathing increases to compensate for the oxygen demand, thereby increasing lung capacity to a certain extent.

Breathing Exercises: Breathing exercises are another effective way for increasing lung capacity. Practicing deep breathing techniques is one of the simple ways for increasing lung function and capacity. All you have to do is to lie down and relax. Slowly take a deep breath and hold it for about 10 seconds, before exhaling slowly. Repeat this process for twenty to thirty minutes on a regular basis for improving lung capacity. You may also perform basic breathing techniques, like 'pranayama', as practiced in yoga. Pranayama helps increase lung capacity and gain control over breathing. Apart from increasing lung capacity, this breathing technique is also good for restoring concentration, calming the nervous system, relieving stress, regulating the heartbeat, warding off insomnia, etc. Pursed lip breathing is another breathing technique, which is beneficial for the lungs. Initially, you have to lie down and practice this technique. Later on, you may perform this while walking, or while doing any activity. In this technique, you have to inhale deeply through the nose and exhale through the mouth, with the lips pursed. The exhalation should be longer than the inhalation, so that the chest experiences some pressure, while exhaling. It is always better to learn breathing techniques from a qualified trainer, so that you can perform them the right way.

Playing Wind Instruments: Wind instruments can be of much help in your efforts to increase lung power. Instruments like the flute, clarinet, mouth organ, saxophone, tuba, oboe, etc. require good lung capacity to play intricate music, that too for a long duration. As you master the art of playing these instruments, your lung capacity will also increase and you will learn how to control your breathing. If you learn the right diaphragm breathing techniques, which is needed to play these music instruments, it will help further. The same result can be achieved through singing too. If you are a singer, you may adopt the above said measures for increasing lung capacity for singing.

High Altitude Training: You may have heard of some athletes living at higher altitudes to develop higher lung capacity. This is due to the fact that the level of oxygen in higher altitudes is lesser than that present at sea level and in order to compensate for this, the body produces more red blood cells and hemoglobin. The body adapts to this condition and the lung capacity also increases substantially. Hence, people from higher altitudes have a higher lung capacity and red blood count and can maintain this for about 10 to 15 days, once they come back to sea level. But it can be dangerous to go to very high altitudes and train hard, as it may result in altitude sickness.

Diet and Lifestyle: The most important factor, which can help you lead a healthy life is a healthy diet and a good lifestyle. As far as diet is concerned, it should be rich in antioxidants, selenium, vitamin C and E and beta carotene, etc., for increasing lung capacity. For best results, you have to consume whole grains, nuts, wheat germ, vegetable oil, dark-colored fruits and vegetables on a regular basis. Such a diet can protect you from lung damage, especially for smokers. According to some studies, beta carotene is very much beneficial in protecting and strengthening the lungs and this can be found abundantly in mangoes, carrots, apricots, sweet potatoes, peppers, cantaloupes, etc. A healthy lifestyle includes a balanced diet, along with regular exercises. To ensure maximum gain, stop smoking, excess alcohol consumption, a sedentary lifestyle, etc.

In short, the priority of athletes is increasing lung capacity for running, singers want to increase lung capacity for singing well, while some others yearn for increasing lung capacity for swimming faster. Even if you don't have a specific purpose, you may adopt the above said measures for increasing lung capacity as well as to improve your overall health.