How To Increase Your Lung Capacity

One of the most important aspects of becoming a good short or long distance runner is having excellent lung capacity.  While some people are born naturally with the ability to hold in larger amounts of air, people with average lung capacity could benefit by training their lungs to hold in more air.  There are various different exercises that a runner can partake in which could help increase lung capacity.
 
The first exercise which can help improve lung capacity when you start running is to practice deep breathing.  By breathing deeply, you will train your lungs to take in as much air as possible.  To perform the deep breathing exercise properly, you need to become fully relaxed.  The best position for this exercise would be lying down, however it could also be performed standing or sitting.  The first step in deep breathing is to exhale and get all oxygen out of your lungs.  Then widen your arms as far as possible to open your chest.  At the same time breathe in slowly for two counts, followed by an exhale for three counts, and then repeat.  While breathing deeply ensure you maintain the same ration of inhaling and exhaling.
 
Another exercise which could help expand the capacity of your lungs would be to breath with resistance.  To do this exercise, you need to concentrate on making breathing more difficult than normal.  The best way to do this would be to inhale through your nose, and exhale through your mouth.  To add resistance to breathing, you should bring your lips close together so only a little bit of oxygen escapes at once.  This exercise will then teach your lungs how to hold onto air for longer periods of time.  This activity can be practiced anywhere and should be practiced frequently.
 
By exercising in water, you could also strengthen your lungs.  Studies have shown that if you exercise while you are neck deep in water that your air capacity will be cut by 75%.  Because of this, you will need to take shorter quicker breaths. Over time, your lungs will strengthen and their overall capacity will increase.  Virtually any exercise can be completed underwater, including cardiovascular exercises and weight training.
 
Another unique way to increase the amount of oxygen that your lungs can hold would be to play a wind instrument.  Wind instruments require quick inhaling and long stretches of exhaling, each of which will increase your lung’s strength and resistance.  Some of the most common wind instruments include the trumpet, tuba, clarinet, flute, and trombone.  To make this exercise even more strenuous on your lungs, you could play in a marching band.  Playing in a marching band will not only require you to play the instrument, but to walk briskly as well.
 
To figure out if your capacity is improving, a good lung capacity test would be to see how long you can hold your breath.  You should perform this test at least once per week and track your progress.