The Ultimate Methods To Increase Your Hiking Lung Capacity
Have you ever been out of breath walking up a slope in a while for your trekking buddies is a walk in the park? Panting is normal because of the increased blood circulation due to physical activity. It happens when your body has faced a challenge and is trying its hardest to get your blood everywhere needed. This is to increase oxygen and nutrients to the cells and to retreat the carbon dioxide and the rest of the unnecessary products in means of excretion. This process requires a higher speed in blood circulation and thus creates panting.
However, it is not the same for everyone; having a higher lung capacity requires fewer numbers of inhaling and exhale. Practicing and increasing lung capacity is more than just hiking; It is also about daily activity, increasing health and improving heart muscle functions.
Lung capacity is a measurable relevant to express how much air your lung can take in; It also shows how much oxygen is accessible to your body accordingly.
Your muscles of the chest, back, and diaphragms help to pull in the oxygen. Then, by relaxing these muscles, exhale takes place; This process is involuntary.
Having a better lung capacity helps to have more strength, energy, and physical efficiency. This could be while you are high in the mountains or doing home tasks. In any case, it is more beneficial to your health and quality of life to increase lung capacity. Here are four effective methods to increase your lung capacity;
Breathing is the most powerful tool
Buddhism and Hinduism have always emphasized control of breathing; taking deeper and longer breaths while meditation as well a daily activity. These traditions from thousands of years ago were aware of the benefits of the increased capacity of the lungs. The more oxygen your body receives, the more efficient all the organs work; This includes the brain as well. Good breathing habits are essential to good health. There are exercises that address breathing and help better breathing habits.
- Sitting breath work:
simply sitting on a chair and keeping your back straight. You can also keep sitting on the ground in yoga lotus pose; It is important that your spine is erect, our chest is spread wide open and the rest of the body is at ease. You must focus on breathing. Take in oxygen to your lungs as much as you can. And then exhale. The process involves the count of breath length. 7 seven seconds of inhaling, 3 seconds of hold and then exhale slowly with control until the lungs are empty. It is advised to repeat this process 8 times.
- Three – second rule:
Sit in a comfortable position with an erect spine and expanded chest. It is also important for the neck is aligned with the spine. Inhale for 7 seconds and keep the breath for three more seconds. Till here is exactly like the last part. Exhale for three seconds and hold. Then release the air in control and not suddenly. This exercise is also recommended to be repeated 8 times.
- Alternative nostril breathing:
Sit in a comfortable position. Place your right hand’s thumb over your right nostril in order to block it. Then inhale for seven seconds through the left nostril. Hold your breath for three seconds and then exhale in control through your mouth until your lungs are empty. After, with the index finger of your right-hand block your left nostril and breathe through the right nostril for 7 seconds. Hold for three seconds and release. Do this exercise 8 times on each nostril. It is recommended to do the alternative sides each time.
Stretching can help you increase your lung capacity
Cardio workout: It is important to add cardio exercises in your weekly routine; It helps increase blood flow to lungs and demanding stronger related muscles in the area.
Stretch the chest; Try practicing physical movements in your daily life that allow a better blood flow constantly. Holding the posture up and straight is one of the essential habits that influence lung capacity.
Yoga: Yoga is known for extensive breathing practice throughout. It is a breath-focused sport that matches the flow of movement with breathing itself. Yoga also can help release tightness from areas that affect lung capacity adversely. It could be the neck, shoulders, chest cage, spine and even facial contractions such as TMJ. This helps to promote an easier flow of oxygen through the respiratory organ. Yoga offers certain poses that are dedicated to increasing lung capacity by stretching the chest open. These exercises engage the little; muscles that lie between the rib bones and expand them. Yoga affects the overall form of these muscles in time, causing a gradual increase in lung capacity.
Take Yourself Hiking
The endurance exercises have been proved to increase lung capacity greatly. Running, jogging and swimming are some of these sports. They engage all the body muscles at once and push the lungs to work more. It creates a challenge for the body if the activity is done intensively.
Hiking and trekking often naturally increase your lung capacity.
Dwelling high altitude
Oxygen is thinner in high altitudes. That is to say, it is less compact and accessible to use. Automatically creating a need for more work for the lungs. This is effective for even doing subtle activities in the high mountains. However, if you start hiking and other higher demanding exercises, the lung capacity can increase significantly. The workload for the lungs is much higher compared to sea-level activities.
Breathing helps your body in the way unimaginable. It is beneficial to overall health. It is possible to increase lung capacity by doing simple but consistent practices.