RESPIRATORY EXERCISES TO MAINTAIN GOOD LUNG HEALTH

RESPIRATORY EXERCISES TO MAINTAIN GOOD LUNG HEALTH

‎_DIAPHRAGMATIC OR BELLY BREATHING: Strengthens the diaphragm and improves oxygen exchange

‎How to do it:

‎-Sit or lie down comfortably.

‎-Place one hand on your chest and the other on your belly.

‎-Inhale slowly through your nose so your belly rises, not your chest.

‎-Exhale slowly through pursed lips, letting your belly fall.

‎-Do this for 5–10 minutes daily.

‎_PURSED-LIP BREATHING: Keeps airways open longer and removes trapped air.

‎How to do it:

‎-Inhale slowly through your nose for 2 seconds.

‎-Purse your lips, like you’re blowing out a candle.

‎-Exhale gently through your lips for 4 seconds.

‎-Repeat 5–10 times.

‎_DEEP BREATHING: Increases lung capacity and oxygen intake.

‎How to do it:

‎-Sit or stand tall.

‎-Inhale deeply through your nose for 4 seconds.

‎-Hold for 5–7 seconds.

‎-Exhale slowly through your mouth for 8 seconds.

‎-Repeat 10 times.

‎_RIB STRETCH: Expands the chest cavity and improves flexibility of the lungs.

‎How to do it:

‎-Stand upright and exhale completely.

‎-Inhale slowly and deeply, filling your lungs as much as possible.

‎-Hold your breath for 10–15 seconds.

‎_Exhale slowly.

‎-Repeat 3–5 times.

‎_PHYSICAL AEROBIC EXERCISES: Keeps lungs active and healthy.

‎Examples:

‎-Brisk walking

‎-Jogging

‎-Swimming

‎-Cycling

‎-Dancing

‎-Aim for at least 30 minutes, 3–5 times a week.

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