They frequently forget that our breath is the easiest instrument we have to develop our lungs. Your entire physical health, including your lungs, can be cleansed by using this straightforward yet potent energy. Breathing is a powerful, natural way to increase lung capacity, lung health, and respiratory function. By implementing these breathing techniques into your daily routine, you may alleviate congestion, reduce tension, and support a healthier respiratory system. These are some effective breathwork techniques to strengthen your lungs and enhance your breathing.
1. Anulom vilom (Alternate Nostril Breathing):
This age-old method encourages emotional stability and clarity in your body while balancing the left and right hemispheres of the brain. To begin, use your thumb to close your right nostril and take a deep breath through your left. Next, swap by exhaling from your right nostril and closing your left.
Continue this cycle for approximately eight minutes. Imagine yourself taking in positive energy with each breath and letting go of all negative energy as you exhale. Your respiratory system will get stronger with this exercise.
2. Four-step breathing:
This technique consists of four easy steps: take a deep breath, hold it, release it gradually, and hold it again. Imagine breathing in serenity and positivity as you inhale. For a moment, hold that energy inside of you. After then, release all negativity as you exhale and hang on to the remaining brightness.
3. Diaphragmatic breathing (Belly Breathing)
Explained that Dhirendra Kumar Giri, meditation expert, founder, Agenda Green, “Diaphragmatic breathing is a foundational practice that engages the diaphragm, promoting relaxation by stimulating the vagus nerve. This, in turn, activates the parasympathetic nervous system, which counters the body’s stress response.”
How to practice:
- Sit or lie down comfortably with one hand on your chest and the other on your belly.
- Take a slow, deep breath in through your nose, allowing your belly to rise while your chest stays relatively still.
- Exhale slowly through your mouth, noticing your belly fall.
- Repeat for 5–10 minutes, maintaining a slow, steady pace.
Benefits: This method slows the heartbeat, lowers blood pressure, and cleanse the lungs.
4. 4-7-8 Breathing Technique
Developed by Dr. Andrew Weil, the 4-7-8 breathing technique is designed to help individuals achieve deep relaxation. It works by focusing the mind and prolonging the exhalation, which can have a calming effect on the nervous system.
How to practice:
- Sit or lie in a comfortable position.
- Close your eyes and take a deep breath in through your nose for 4 counts.
- Hold your breath for 7 counts.
- Exhale slowly and completely through your mouth for 8 counts, making a whooshing sound.
- Repeat for 4 cycles, gradually increasing as needed.
Benefits: This method helps reduce stress, promotes better sleep, and improves overall lung health.
5. Box Breathing (Square Breathing)
Athletes, Navy SEALs, and high-performance people frequently utilise box breathing, a straightforward yet powerful technique, to reduce stress and improve focus. This method helps the mind become calm and alert while also regulating the autonomic nervous system.
How to practice:
- Sit comfortably with your back straight and hands resting on your lap or knees.
- Close your eyes and exhale completely.
- Inhale deeply through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 4.
- Hold your breath again for a count of 4.
- Repeat this cycle for 5-10 minutes or until you feel relaxed.
Benefits: Box breathing helps with lung detoxification, improves mental clarity, and lessens lung impact. Before you start your day or whenever you need to clear your lungs, it can be especially helpful.
