3 Exercises to Help You Breathe Easier

If you lack lung power, these drills (used for chronic obstructive pulmonary disease patients) can help

USE YOUR DIAPHRAGM Your diaphragm is the muscle that controls breathing, and because it is located right above your abdomen, you can strengthen them together. Lie on your back with your knees bent, keeping one hand on your stomach and the other on your chest. Inhale deeply, slowly pulling the air into your abdomen. (The hand on your belly should rise higher than the hand on your chest as you inhale.) Exhale through your mouth. Try to wait seven seconds before inhaling again.

IMAGINE YOU ARE ROWING A BOAT

This exercise strengthens the upper back muscles and opens your chest cavity, allowing for full lung volume. Sit on the floor with your legs in front of you, knees slightly bent. Loop a resistance band (available at most sporting-goods stores) around the bottoms of your feet and crisscross it in front of you in an X. Holding an end in each hand, extend your arms, then pull backward until your hands meet your chest. Repeat at least six times three days a week.

WALK FOR 20 MINUTES Walking doesn’t just get your heart pumping and work your leg muscles— it also builds up the area around your lungs to help them function better. To get the most out of your stroll, stand straight, with your head up and your shoulders back, and maintain a heel-to-toe stride. These tiny tweaks prevent your rib cage from compressing, allowing your lungs to fully expand. Incorporate deep breathing to increase your air intake. Work up to walking three or four days a week.