Once your lungs are filled with air, hold your breath for 10 seconds and exhale slowly. Do this at least 5 times. This helps lungs adapt to storing more oxygen and allows good gaseous exchange without getting breathless. [1] X Research source Morrow JR Jr, Jackson AS, Bradley PW, Hartung GH. “Accuracy of measured and predicted residual lung volume on body density measurement”. Med Sci Sports Exerc, 1986
Try to count to 100 in your head. This may be difficult at first, so just hold your breath for as long as you can, then gradually increase your time. [2] X Research source Beverly harden, Jane cross, Mary Ann Quint, Respiratory Physiotheraphy, 2nd edition. Allison Mc Connell, Respiratory Muscle training.
This also increases your inhaling capacity by allowing the alveoli (respiratory sacs) to coil and recoil. [3] X Research source Morrow JR Jr, Jackson AS, Bradley PW, Hartung GH. “Accuracy of measured and predicted residual lung volume on body density measurement”. Med Sci Sports Exerc, 1986)
Cold, dry air can trigger a COPD (chronic obstructive pulmonary disease) or asthma attack. Purse your lips as you breathe out.
For example, for leg-lifts start out with three and go from there if you do not feel winded. Once you feel a little winded, you have reached the number of repetitions you should begin with. Then you can slowly move forward from that number. Again, remember if at any time you feel winded do not add any more leg-lifts. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Once you have an idea, you can use an alarm/timer on your cell phone to time yourself. This is a great way to avoid looking at the clock continuously. You will also be able to keep track of how well you are doing and know if you are ready to add a little more time.
Shoulder shrugs: Sit up straight and slowly lift your shoulders up toward your ears. Slowly put your shoulders back down. Repeat 4 times. Head turns: Sit up straight and slowly turn your head to the right, then slowly turn your head to the left, stopping in the center. Repeat 4 times. Marching on the spot: Stand up straight and place your feet a hip width apart from one another. March in place for one minute.
Walking is a great form of aerobic exercise. You can use a treadmill or walk around your neighborhood Ride a stationary bicycle Take a water aerobics class at your local health club – this is especially beneficial for people with COPD and asthma because the air is usually warm and moist. Go swimming at a local pool.
Chest stretch: Stand up straight and put your hands behind your back. Clasp your hands together. Pull your shoulders back while simultaneously pulling your elbows together. You should feel a slight stretch in your chest. If you feel more than a slight stretch, you are leaning too far back. [13] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Backstretch:Sit down in a chair and clasp your hands together in front of you. Lean forward while arching your back like a cat. If you feel more than a slight stretch between your shoulder blades, you are leaning too far forward. Try to hold the stretch for 10 to 20 seconds.
Inhale through your nose slowly and try puffing your stomach. Tense your stomach muscles and exhale slowly through your mouth. Three or four daily sessions of this exercise for up to 10 minutes is beneficial for lung function.
