5 breathing techniques to strengthen lungs

We often overlook the most accessible tool we have for strengthening our lungs—our breath. By tapping into this simple yet powerful force, you can detox your lungs and your entire physical health. Breathing is a potent, all-natural method of improving respiratory function, lung capacity, and lung health . You may promote a healthier respiratory system, ease congestion, and lower stress by incorporating these breathing techniques into your everyday practice. These are some efficient breathwork methods to improve breathing and build your lungs.



1. Anulom vilom ( Alternate Nostril Breathing ):

This ancient technique helps balance the left and right hemispheres of the brain and promotes emotional stability and clarity within your body. Start by closing your right nostril with your thumb and inhaling deeply through your left nostril. Then switch, closing the left nostril and exhaling through your right.
Repeat this cycle for about 8 minutes. As you do, visualise yourself absorbing positivity with every inhale and releasing all negativity as you exhale. This practice will strengthen your respiratory system.

2. Four-step breathing:

This method involves four simple steps: inhale deeply, hold the breath, exhale slowly, and hold again. When you inhale, imagine taking in positivity and peace. Hold that energy within you for a moment. Then, as you exhale, let go of all negativity and hold again to feel the lightness that remains.

According to Sudhanshu Ji Maharaj, meditation expert, spiritual leader, founder, Vishwa Jagriti Mission, “To take this practice further, you can try adding a mantra like “Om Namah Shivaya” as you breathe. Let the sound of the mantra flow naturally with your breath and stay focused. By doing so, you’ll enhance the positive effects on your lung health.”

3. Diaphragmatic breathing (Belly Breathing)

According to Dhirendra Kumar Giri, meditation expert, founder, Agenda Green, “Diaphragmatic breathing is a foundational practice that engages the diaphragm, promoting relaxation by stimulating the vagus nerve. This, in turn, activates the parasympathetic nervous system, which counters the body's stress response.”

How to practice:
1. Sit or lie down comfortably with one hand on your chest and the other on your belly.
2. Take a slow, deep breath in through your nose, allowing your belly to rise while your chest stays relatively still.
3. Exhale slowly through your mouth, noticing your belly fall.
4. Repeat for 5–10 minutes, maintaining a slow, steady pace.
Benefits: This method slows the heartbeat, lowers blood pressure, and cleanse the lungs.



4. 4-7-8 breathing technique

Developed by Dr. Andrew Weil, the 4-7-8 breathing technique is designed to help individuals achieve deep relaxation. It works by focusing the mind and prolonging the exhalation, which can have a calming effect on the nervous system.

How to practice:
1. Sit or lie in a comfortable position.
2. Close your eyes and take a deep breath in through your nose for 4 counts.
3. Hold your breath for 7 counts.
4. Exhale slowly and completely through your mouth for 8 counts, making a whooshing sound.
5. Repeat for 4 cycles, gradually increasing as needed.

Benefits: This method helps reduce stress, promotes better sleep, and improves overall lung health.

5. Box Breathing (Square Breathing)

Box breathing is a simple yet effective technique that is widely used by athletes, Navy SEALs, and high-performance individuals to manage stress and enhance focus. This technique helps regulate the autonomic nervous system and brings the mind to a state of calm alertness.

How to practice:
1. Sit comfortably with your back straight and hands resting on your lap or knees.
2. Close your eyes and exhale completely.
3. Inhale deeply through your nose for a count of 4.
4. Hold your breath for a count of 4.
5. Exhale slowly through your mouth for a count of 4.
6. Hold your breath again for a count of 4.
7. Repeat this cycle for 5–10 minutes or until you feel relaxed.

Benefits: Box breathing reduces lung impact, enhances mental clarity, and promotes lung detox. It can be particularly effective before starting your day or whenever you need to cleanse your lungs.