Protecting your lungs from attacks is essential. But it is also important to develop your breath, even more, when you are athletic. For this, several exercises teach us to breathe better. We tell you which ones! In this guide, we’ll let you know about various breathing exercises.
Short and shallow breathing, a too-frequent sitting position, and a lack of exercise can leave the lungs underused. Breathing brings oxygen to the blood to supply the organs, in particular the brain, which accounts for about 20% of the oxygen consumed by the body.
Good Daily Reflexes
Breathing happens on its own, but it is one function we can also control consciously. So let’s learn how to use it. Read more about How to lose chest fat?
ENJOY THE GREAT OUTDOORS
Walking in nature, in the forest, or by the sea, taking in the air at least once a day while striving to breathe well, can help you breathe deeply and fully.
BREATHE THROUGH YOUR STOMACH
Several times a day, take the time to take a short break to perform three deep belly breaths. The principle? We inflate the belly on the inspiration then we bring it in on the expiration date. This breathing is both that of babies and that of sleep. It frees the diaphragm, and it can help you feel calmer.
CLEAR THE NOSE
Rinsing the nose with a saline (saltwater) solution can help clear mucus and treat congested sinuses, colds, and allergies, according to the FDA. Rinse only with distilled, sterile, or previously boiled water. Tap water is not safe for a nasal rinse. Follow the product’s instructions.
TO BLOW A BALLOON
Blow up a balloon, then deflate it and repeat the operation several times. Or blow into a glass of water with a straw: this helps to find a deep breath but also to regulate the airflow.
EMPTY YOUR LUNGS WELL
We often tend to inhale too much and not exhale enough. While walking and running, empty your lungs completely to avoid cramps and side stitches, and lengthen your exhalation if necessary.
BREATHE THROUGH YOUR NOSE
The nose filters the air, humidifies it, and adjusts its temperature, it also allows you to better control your breathing. It is therefore recommended to inhale and exhale through the nose as often as possible. And to breathe out only through the mouth to breathe fast and hard, for example when running.
MORE BREATHING CAPACITY
This exercise can help you breathe more deeply and fully. It can also help improve posture and relieve stress.
- Standing, back straight, shoulders relaxed, spread your legs the width of the pelvis.
- Place one hand on the lower abdomen and the other on the torso, just under the collarbones.
- Start by emptying as much air as possible from the lungs by exhaling for a long time (as in the “straw” exercise).
- Inhale slowly while inflating the belly, then the bottom of the rib cage (the ribs move apart slightly), then the upper part of the thorax (the torso bulges out and the shoulders open slightly).
- Exhale slowly by emptying first the belly (by contracting the abdominal muscles slightly), then the rib cage (the ribs tighten slightly), then the upper part of the thorax (the torso is lowered slightly).
- Repeat 3 to 5 times, several times a day.
Once this breathing is well mastered, lengthen the exhalation so that it is two or even three times longer than the inspiration.
How Breathing Works
According to the American Lung Association, breathing uses the diaphragm, a large muscle under the lungs. When you breathe in, the diaphragm moves down and the lungs fill with air. When you breathe out, the diaphragm relaxes and air leaves the lungs. Most people breathe shallowly during the day. Slow, deep breathing uses the diaphragm more fully. It can help the lungs work better and can calm the body.
Pursed-Lip Breathing
According to the American Lung Association, pursed-lip breathing is a simple technique that slows breathing and keeps the airways open longer. To try it, relax the neck and shoulders. Breathe in through the nose. Then breathe out slowly through pursed lips, as if blowing out a candle, for at least twice as long as the in-breath. These techniques are taught by pulmonary rehabilitation specialists. It can help people who feel short of breath. It does not cure lung disease. People with a lung condition should ask their doctor before they try new breathing exercises.
Diaphragmatic Breathing
According to the American Lung Association, diaphragmatic breathing, also called belly breathing, strengthens the diaphragm. It uses less energy than shallow chest breathing. To try it, sit or lie down in a comfortable place. Put one hand on the chest and one hand on the belly. Breathe in slowly through the nose and feel the belly rise. Breathe out slowly through the mouth and feel the belly fall. The hand on the chest should move as little as possible. A few minutes of this breathing each day can help a person feel calmer.
Exercise and Lung Health
According to the Mayo Clinic, regular exercise makes the heart and lungs stronger. It helps the body use oxygen better. According to the CDC, adults should aim for at least 150 minutes of moderate physical activity each week, such as brisk walking. Walking, swimming, and cycling are good choices. People who have a lung condition should talk to a doctor before they start a new exercise plan. Not smoking is one of the best ways to protect the lungs. The American Lung Association notes that smoking is the number one cause of preventable disease and death worldwide, and it causes or worsens numerous diseases.
A 2014 study published in The BMJ found that when a person loses fat, most of the fat leaves the body as carbon dioxide through the lungs. This shows how closely breathing and metabolism are linked. It does not mean that breathing alone causes weight loss.
When to See a Doctor
According to the American Lung Association, a person should see a doctor if they have shortness of breath that does not go away, wheezing, chest pain, or a cough that lasts eight weeks or longer. These signs can point to a lung problem that needs care. Breathing exercises are a support for healthy lungs. They are not a treatment for lung disease.
Frequently Asked Questions
What is diaphragmatic breathing?
According to the American Lung Association, it is belly breathing that uses the diaphragm. It strengthens the diaphragm and uses less energy than shallow chest breathing.
How does pursed-lip breathing work?
According to the American Lung Association, you breathe in through the nose and breathe out slowly through pursed lips for at least twice as long as the in-breath. It slows breathing and keeps the airways open longer.
Can breathing exercises increase lung capacity?
Breathing exercises can help the lungs work better and can calm the body. According to the Mayo Clinic, regular exercise makes the heart and lungs stronger and helps the body use oxygen better.
How much exercise do adults need each week?
According to the CDC, adults should aim for at least 150 minutes of moderate physical activity each week, such as brisk walking.
When should I see a doctor about my breathing?
According to the American Lung Association, see a doctor if you have shortness of breath that does not go away, wheezing, chest pain, or a cough that lasts eight weeks or longer.
Disclaimer: This guide is for general information only. It is not medical advice and it does not replace care from a doctor. This guide gives no medical advice for readers. Talk to a doctor before you try new breathing exercises, especially if you have a lung condition.
Last Updated: 6 November 2026