The sun beats down on your back. Your legs burn and shake as you push yourself through to the end of the race. What you notice most is not your thirst or the way your heart seems to beat out of your chest. No – what you notice is your lungs. Every breath seems to burn with relief. And it never quite feels like enough.
Eventually, you slow down. You falter. You gasp for air.
Trust me. We’ve all been there before.
Inexperienced runners are particularly vulnerable to this experience. Burning lungs. Waning strength. Even if you’re not a runner, you’ve no doubt encountered a moment of over-exertion that leaves you gasping for air.
Just let me catch my breath!
While runners have always been cognizant of the need to increase lung capacity, the general population seems more aware of it than ever. COVID-19, a virus that largely attacks the respiratory system, has people from all walks of life seeking out advice for keeping their lungs healthy and strong.
We can all take a few tips from the runners of the world on expanding lung capacity – and respiratory health.
5 Rules & Exercises for Increasing Lung Capacity
1) Pace Yourself.
The biggest mistake people make when trying a new exercise – running or otherwise – is pushing too hard too fast. Conditioning is key. While we might not like the feeling of slow-and-steady progress, it’s the only way to do things right. Pushing yourself past your limits time and time again not only prevents your body from adequately building strength, but you put yourself at greater risk for injury.
When doing any exercise, you want to keep a “conversational” pace. That means you can carry on a conversation with someone without gasping between words. As you exercise consistently, your lung capacity and strength will grow. You’ll be able to perform at higher intensities while still being able to have a conversation.
2) Belly Breathe.
Part of our problem is that we just don’t breathe correctly. You’ll see this principle not just in the fitness world, but in singing as well. Singers are masters of lung capacity. They have to be! Part of what they tell you to do is to use your diaphragm. This muscle group is shaped like a half-circle or a parachute, sitting below the lungs. Deep breathing pulls the diaphragm downwards, which allows the lungs to fill to capacity.
You can breathe without engaging the diaphragm. This is shallow or “chest” breathing. You’re still getting air, but you are not getting it effectively. You know you are engaging the diaphragm when you “belly” breathe.
After running, place one hand on your chest and one on your stomach. Which one moves more? If it’s your chest, you are only utilizing the top half of your lungs. If your belly moves more, you’re maximizing oxygen intake. If you find yourself “chest” breathing, practice some deep breathing techniques. Take your time to really fill and expand your lungs. Hold your breath. Then slowly, slowly exhale.
3) Cross-Train.
Cross-training is beneficial in general, but particularly for runners. Not only can cross-training provide a reprieve to overworked muscles, but it builds strength in areas you didn’t know you needed. Part of that strength is built in your lungs. When cross-training, focus on exercises that build your core muscles (including, you guessed it, the diaphragm).
4) Build a Rhythm.
One of the first pieces of advice you’ll get at a gym is to breathe with a rhythm. You want to move in time with the exercise: inhale as you release, exhale as you exert. The same can be said for runners. When you coordinate your breathing with your foot strikes, you are better able to regulate your breathing. This makes your lungs more efficient. You can try different ratios. 2:2 and 2:3 are good for beginners. This means you inhale for two steps and exhale for two (or three) steps.
5) Care for Your Lungs.
A big part of increasing lung capacity has nothing to do with exercise. As we age, our lung capacity naturally decreases. It takes intentional living to keep your lungs in tip-top condition. Stay away from activities that are bad for your lungs, such as smoking and vaping. Use proper protective gear when around smoke or chemicals. Keep your home healthy. A good ventilation system, a HEPA filter, a humidifier, and regular attention to remove dust, mold, and other allergens will keep your environment healthy.
What you eat, too, contributes to lung health and organ health in general. Increase your consumption of fresh, leafy greens and antioxidant-rich foods.
What exercises have helped you increase your lung capacity? Share your strategies in the comments.