Experts share their tips for breathing easier – even if you have a chronic condition such as asthma or chronic obstructive pulmonary disease (COPD)
Getting fit and self-care are so important for your physical and mental health – and they bring some surprising benefits, too. Good food, a workout or a stretching session can improve your lungs, especially if you have a condition such as asthma or chronic obstructive pulmonary disease (COPD).
Here’s how you can improve lung heath, according to the experts at charity Asthma + Lung UK, whether you suffer from a lung condition or not…
Breathe right
A common symptom of conditions such as asthma and COPD is breathlessness. But certain inhalation and exhalation techniques can help to get your breathing under control when this symptom arises. “Two methods for doing this are breathing control and rectangle breathing,” says Kim Verry, Specialist Respiratory Therapist at Asthma + Lung UK.
“Breathing control is healthy, relaxed breathing into the bottom of your lungs using the diaphragm – your main breathing muscle. To try it, get into a comfortable position sitting down and let your shoulders and body relax. Place one hand on your chest and one on your tummy. Breathe in gently through your nose, going as deep as is comfortable.
“You should feel your tummy pushing out. Then breathe out through your nose or mouth. You should feel your tummy sink back in. Keep breathing and try to let go of any tension in your body. Start with a few minutes and build up to practising this for 10 minutes if you can.
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“Rectangle breathing helps you to recover your breath by slowing down your breathing. Wherever you are, you’ll see a rectangle shape, whether that’s a TV, a book, or a window. Simply follow the sides of the rectangle with your eyes, taking a breath in when following the short side of the rectangle, and a breath out when following the long side of the rectangle. The aim is for the out breath to be longer than the in breath.”
Move more
Cardiovascular exercise such as walking and running can help optimise the function of the muscles around the lungs. “Firstly, this is because as you build endurance, you will be using more of your lungs to get air and oxygen in as well as using the muscles involved in respiration, including the diaphragm, so that they become stronger and more efficient,” says GP Dr Andrew Whittamore, clinical lead at Asthma + Lung UK.
“Secondly, by doing cardiovascular exercise, the heart and muscles become better at using oxygen so demand less of it, meaning that not only does your whole body get fitter but your lungs will have to work less hard to do simple exercise/activity. You will feel less breathless overall. This is important for everyone but especially for people with lung conditions as they will feel less breathless when performing activities.”
If it’s too cold to go outside, try a brisk march on the spot at home to slightly raise your heart rate and build up lung strength. Standing on the spot, raise one knee and drop, then the other knee and drop, while simultaneously raising and dropping the opposite arm each time. Perform for one minute in a regular rhythm. Start slowly if you are new to exercise.
You can increase your time and speed depending on your fitness level and always within the limits of your breathlessness. Use a chair or table for balance if necessary or perform the exercise sitting down if you want to make it easier. “If you improve all of the muscles in the body this will have a positive effect on the lungs,” Dr Whittamore adds. “This is because the stronger your muscles are the less oxygen they need to function, meaning you can feel less breathless when you exert yourself.”
A wall press is a great example of a lung-boosting strength exercise. 1 Sit or stand with your back straight and feet hip-width apart. Place your hands against a wall at shoulder height then bend your elbows and lean into the wall. 2 Touch your nose to the wall and then push away. If you need a gentler routine, you can try this sitting down or to make it harder, perform the exercise while standing. The further away you stand from the wall the more difficult it is.
Eat right
If you follow a balanced diet full of fruit and vegetables, this will improve your overall lung health. A well-balanced diet with the right vitamins and minerals supports the immune system to help prevent chest infections, colds and flu, which can all make symptoms worse if you have a condition like asthma.
For example, one of the most important vitamins is vitamin K – found in broccoli, spinach, vegetable oils and cereal grains. A study by a team of researchers from Copenhagen University Hospital and the University of Copenhagen in August 2023 involving more than 4,000 people, found that those with higher levels of vitamin K – which the body needs for blood clotting and helping wounds to heal – were less likely to have asthma, COPD, or have a wheeze. They were also more likely to perform better on lung health checks.
People involved in the study, published in the journal ERJ Open Research, took part in lung function testing, called spirometry, gave blood samples and answered questionnaires on their health and lifestyle. Researchers found that people with low levels of vitamin K were twice as likely to report they had COPD, 81% more likely to report they had a wheeze and 44% more likely to report having asthma.
“Consuming berries, nuts, fatty fish, garlic and turmeric can also support lung health because of their anti-inflammatory and antioxidant properties,” says Dr Whittamore. “Protein like meat, beans and eggs helps to keep your chest muscles strong too, which help your ribs expand as you breathe. This helps you get the most out of general exercise and pulmonary rehabilitation (PR). “Dairy, like milk and cheese, include calcium and vitamin D for healthy bones – important if you take steroids for conditions like asthma, as these increase the risk of weak bones or osteoporosis.”
Stretch it out
Stretching can help to improve the mechanics of breathing and also release tension in the tissues and joints around the lungs. “Side reaches are ideal for stretching the tissues that lie over the rib cage and the small joints in the thoracic spine, both of which are involved in breathing. Some people with lung conditions adopt a ‘forward lean position’ as they go about daily activities as this can ease breathlessness and stretches alleviate any stiffness in the neck and upper spine that may arise from this,” says Kim Verry, from Asthma + Lung UK. Try these stretches for better lung health. Side stretches 1 Reach your left arm above your head, then lean over to the right. You should feel a slight stretch down the right side of your body. 2 Repeat this with your right arm. Remember to breathe in and out as you move at a rate that feels comfortable. Do five to 10 repetitions each side and hold the stretches for between three to five seconds. Chest opener 1 Place your hands on the lower part of your back or hips. Pull your shoulders back and squeeze your elbows together behind you. Feel a slight stretch in the muscles across the front of your chest. 2 Hold for three to five seconds for five to 10 repetitions.
Calm down Stress in our daily lives is a trigger for some people with lung conditions like asthma or COPD, potentially leading to a life-threatening asthma attack or flare-up of symptoms like breathlessness, coughing or wheezing. “The stress of having these conditions can itself play a part. That’s why daily meditation and mindfulness practices can really help,” says Breathworks coach Anne Little.
“Both these relaxation techniques help to stimulate the parasympathetic nervous system, which plays a role in slowing down some processes within the body, including your breathing. This helps combat the fight or flight response, so when we are faced with stressors, we are less reactive.”
With 34% of people with respiratory conditions questioned saying stress was a trigger for their condition in a recent survey by Asthma + Lung UK, learning how to stay calm is important when it comes to looking after your lungs. “Guided visualisation meditations are a great way to do this as is practicing mindfulness. Numerous scientific studies have proven mindfulness to be a highly effective method for managing chronic health conditions, such as COPD,” adds Anne.
Try the body scan meditation: Lie down and let your breathing slow down then start breathing from your belly instead of your chest, letting your abdomen expand and contract with each breath. Now slowly bring your attention down to your feet. Begin observing the sensations in your feet. If you notice pain or any discomfort, acknowledge it and any thoughts or emotions that accompany it, and gently breathe through it. Visualise any tension leaving your body through your breath and evaporating into the air.
Continue this with each area of your body, gradually moving up through your feet until you reach the top of your head. Notice how you feel and where you’re holding stress. If there’s any tightness, pain, or pressure, breathe into it. This can help you release tension in your body and be more aware of it in the future so you can release it then, too.
Asthma + Lung UK runs a five-week online mindfulness course led by fully accredited Breathworks teachers. For tailored advice on your lung condition, you can visit asthmaandlung.org.uk/notjustaseason
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