Breathing comes so naturally to us that we often don’t think about it until it becomes a problem. October was established as Healthy Lung Month to change that. Healthy Lung Month offers an opportunity to focus on your respiratory health.

Sesame is joining with organizations nationwide to raise awareness about lung health. Of course, you can celebrate healthy lungs all year, but this October is an excellent opportunity to pay increased attention to how they work and how you can improve their function. Below are some at-home strategies to increase your lung capacity and ensure your body gets oxygen efficiently.

The Importance of Lung Capacity

Lung capacity plays a pivotal role in maintaining optimal lung health. Lung capacity refers to the total volume of air the lungs can hold, and it is a critical measure of respiratory function. The significance of lung capacity cannot be overstated, as it directly impacts one's ability to breathe efficiently and maintain overall health.

First, it ensures efficient oxygen exchange—also called oxygenation—within the body. Adequate lung capacity enables the lungs to supply oxygen to the bloodstream, which is then distributed to the organs and tissues. Reduced lung capacity can result in decreased oxygen levels, leading to fatigue, shortness of breath, and diminished physical performance.

Furthermore, a healthy lung capacity supports the body's ability to expel harmful substances and waste gases, such as carbon dioxide. This process, vital for detoxification, helps prevent toxins' buildup in the bloodstream and maintains the body's pH balance. In contrast, diminished lung capacity can impair the body's ability to eliminate these waste products, potentially leading to health issues.

Additionally, lung capacity is closely linked to overall respiratory health. A higher lung capacity provides a buffer against respiratory conditions and infections, allowing for deeper breaths and more efficient clearing of mucus and contaminants from the airways. Conversely, individuals with reduced lung capacity may be at a higher risk of developing lung diseases, such as chronic obstructive pulmonary disease (COPD) or asthma.

A robust lung capacity ensures efficient oxygenation, aids in waste gas elimination, and bolsters the body's defense against respiratory illnesses.

Ways to Improve Lung Capacity

Use these methods to improve your lung health and prevent respiratory complications.

Aerobic exercise—called “cardio”—is any type of physical activity using large muscle groups. The word “aerobic” is derived from the Greek aerobios, which roughly translates to “with oxygen.” When we engage in activities like running, swimming, or brisk walking, our bodies require more oxygen to fuel our muscles. This heightened demand prompts several beneficial adaptations in our respiratory system.

Firstly, aerobic exercise strengthens the diaphragm and intercostal muscles, the primary muscles responsible for breathing. This enhanced muscular strength allows for deeper and more efficient inhalation and exhalation, contributing to increased tidal volume.

Secondly, aerobic workouts improve the efficiency of oxygen utilization by the body, enabling the lungs to extract more oxygen from each breath and expel carbon dioxide more effectively.

Regular aerobic exercise also encourages the development of a greater inspiratory reserve volume, allowing deeper inhalations beyond the normal breath, further enhancing lung capacity. Aerobic exercise boosts lung capacity and promotes lung health by optimizing oxygen exchange and respiratory muscle function, reducing the risk of respiratory conditions, and improving overall well-being.

Smoking is a leading cause of respiratory problems, and its detrimental impact on the lungs is well-documented. When a person quits smoking, several remarkable changes occur over time.

Most importantly, the irritating chemicals in tobacco smoke no longer damage the delicate lung tissues, allowing them to heal and recover. This reduces inflammation and congestion in the airways, making breathing easier.

Quitting smoking also slows the decline in lung function that smokers typically experience. Over the years, lung capacity improves as the airways become less constricted and less clogged with mucus. Over time, former smokers often experience improved lung function, increased vital capacity, and enhanced oxygen exchange.

The most notable long-term effect of quitting smoking is the reduced risk of developing severe lung diseases like chronic obstructive pulmonary disease (COPD) and lung cancer. Lung health continues to improve with each smoke-free day, and the longer a person refrains from smoking, the healthier their lungs become.

Diaphragmatic breathing, also known as deep or belly breathing, offers a range of positive effects on lung capacity and overall respiratory health. When individuals consciously engage their diaphragm while breathing, they take fuller and deeper breaths. This technique expands the lungs to their maximum capacity, increasing volume. Over time, practicing diaphragmatic breathing can help individuals utilize a greater portion of their lung capacity, improving their ability to take in oxygen and expel carbon dioxide efficiently.

Furthermore, diaphragmatic breathing can strengthen the diaphragm and the intercostal muscles between the ribs, which are essential for breathing. This muscle conditioning enhances respiratory function and contributes to increased lung capacity.

In addition, diaphragmatic breathing promotes relaxation, reducing stress and anxiety. As stress can lead to shallow and inefficient breathing patterns, this relaxation can further support the development of better lung capacity.

The COPD Foundation recommends the following technique for efficient and productive diaphragmatic breathing:

• Place one hand on your abdomen. Place one hand on your upper chest.
  
• Focus your breathing on your abdomen.
  
• As you breathe in, the hand on your abdomen should rise.
  
• As you breathe out, the hand on your abdomen should lower.
  
• Breathe in through the nose. Breathe out slowly through pursed lips.
  
  

Practice this two to three times a day for five to ten minutes. Start by doing it while lying on your back. Then try it while sitting. Then try it while standing. Finally, try it while doing an activity.

A recent study found a correlation between vitamin D levels and respiratory illnesses.

Vitamin D regulates the immune system, helping to maintain a balanced inflammatory response in the lungs. Inflammation can narrow the airways and decrease lung capacity, and vitamin D's anti-inflammatory properties can help mitigate this effect.

Furthermore, vitamin D is believed to play a role in reducing the risk of respiratory infections. A deficiency in this vitamin has been associated with an increased susceptibility to respiratory illnesses like colds, flu, and pneumonia. Vitamin D may help prevent infections that can temporarily reduce lung capacity by bolstering the immune system.

While vitamin D may not directly increase lung capacity, maintaining adequate vitamin D levels has been shown to help improve lung function. You can help ensure that you get enough vitamin D intake through sunlight exposure, diet, or supplements, all of which can contribute to better lung health.

Our living and work spaces are often filled with pollutants so common that we barely notice or think about them. But, indoor air pollution was responsible for some 3.2 million deaths in 2020. The EPA estimates organic pollutant levels are 2–5 times higher inside than outside.

Artificial fragrances, dust, and mold can negatively affect lung health and capacity. Ridding your home of these pollutants should be one of the first steps you take toward healthier lungs.

Some tips to clean the air in your home include:

• Ensure adequate ventilation throughout your living spaces by opening windows and using exhaust fans, which helps reduce indoor air pollutants.
  
• Regularly clean and replace HVAC filters to trap dust and allergens effectively.
  
• Remove or reduce sources of indoor pollutants, such as smoking or using chemical-based cleaning products.
  
• Utilize air purifiers with HEPA filters to capture airborne particles and allergens.
  
• Keep indoor humidity levels between 30-50% to prevent mold growth.
  
• Incorporate indoor plants that can naturally purify the air.
  
  

These steps collectively promote cleaner indoor air, reducing the risk of respiratory issues and supporting lung health.

Lung capacity naturally declines with age. However, you can take simple steps to ensure your lungs work efficiently. While you may only notice gradual improvement at first, continuing to be aware of your respiratory function will pay increasing dividends over time.

October is as good a time as any to bring focus to your breathing, as lung health is vital for longevity and overall well-being. If you’re looking for more information, book an online doctor appointment on Sesame to discuss any breathing issues you may have and what you can do about them.

Sources:

• (2023, January 6). Protecting Your Lungs. American Lung Association. www.lung.org
  
• Barnhardt, M. (2022, November 22). 5 Tips for Healthy Lung Month. Lung Cancer Center. www.lungcancercenter.com
  
• Delgado BJ, Bajaj T. Physiology, Lung Capacity. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. https://www.ncbi.nlm.nih.gov
  
• National Heart, Lung, and Blood Institute (2022, November 22). How to Keep Your Lungs Healthy. NIH. www.nhlbi.nih.gov
  

Sesame content is not intended to be a substitute for professional medical advice, diagnosis or treatment. If you have a medical concern, it is critical to seek the advice of your physician or another qualified health provider with any questions. If you are facing a medical emergency, call 911 or visit the nearest emergency room immediately.

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