Badrinath Gella, a certified wellness coach, teaches four breathing techniques to expand lung capacity. Most people use only 0.5 liters of their 5-6 liter lung capacity. The routine covers 4:8 breathing, intercostal breathing, clavicular breathing, and hands-on-head breathing, each targeting different parts of the lungs.
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Namaste. Lungs are essential part of our life. It is important to take care of them. The average capacity of our lungs is 5 to 6 liters, but we breathe only 500 ml, which is less than one-tenth of our lung capacity. By just adding these breathing techniques into your lifestyle, you can improve the capacity of your lungs, especially if you are facing any problems like shortness of breathing, especially during the physical activity or exercise, fatigue and weakness, chest tightness or pain, rapid breathing or whistling, you must practice these breathing techniques, or you have to take care of your breath and your lungs. In this video, I am going to share you a simple routine for you to follow to improve the capacity of your lungs and strengthen your lungs and immunity system. Namaste, I am Badrinath Gella. I am the founder of Conscious Breathing Hub. I am also the certified wellness coach by Ministry of Ayush, Government of India. I am on a mission to help 1 million people to live happy and holistic life. If you want to be part of our community, our hub, do not hesitate to contact us. You can also practice the live sessions along with me. Let us see the routine you should follow to improve the capacity of your lungs. The first breathing is 4:8 breathing. Before you go to any breathing or pranayamas, it is important to sit in a comfortable and steady position. You can also practice while sitting on the chair. Make sure your spine is straight, chin is perpendicular to the body, and also do not exaggerate your breathing. You have to take inhalations and exhalations softly. Soft inhalation and soft exhalation. Remember this. And also engage your diaphragm and lower parts of your lungs. Whenever you are breathing, engage the lower parts of your lungs. Okay, with this, let us begin the breathing technique of 4:8 breathing. Here you have to inhale for 4 counts, exhale for 8 counts. You have to exhale as slow as possible. So that your lungs can expand. The lungs are like sponge. The lungs can expand and hold so that they can get trained. They can bear the capacity, more capacity. So keep your spine erect, both hands on your knees. Inhale for 4 counts. Inhale 1, 2, 3, 4. Exhale 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 6, 7, 8. You have to exhale from your nose. You should use only nose here. Okay, now we'll close our eyes and repeat this for 2 more times. Inhale, 1, 2, 3, 4. Exhale, 1, 2, 3, 4, 5, 6, 7, 8. Inhale, 1, 2, 3, 4. Exhale, 1, 2, 3, 4, 5, 6, 7, 8. Slowly relax and open your eyes. I highly recommend to repeat them for 15 to 20 times to get maximum results. When you are doing your routine, Do it for 15 to 20 times. The next breathing we do is intercostal breathing. So as I said, we have to engage all our muscles. Our muscles are very tight, we have to expand them now. So we have to expand our rib cage and breathe properly to our intercostal region and chest region. So place your 4 fingers on your rib cage, identify your ribs wherever it is, your thumb goes behind and inhale deeply towards your chest and ribs. Observe the movement of your ribs. Rib cages are moving sidewards and upwards and sidewards. Exhale. Inhale. Exhale. Again, shoulders relax, neck relax. Inhale for 3 counts and exhale for 3 counts. Now inhale, 1, 2, 3. Exhale, 1, 2, 3. Keep your eyes closed, observe the movement of your rib cage. Inhale, 1, 2, 3. Exhale, 1, 2, 3. Inhale, 1, 2, 3. Exhale, 1, 2, 3. Inhale deeply. Exhale completely. Last time, inhale deeply. Exhale completely. Relax. Release your hands and open your eyes. This will help you to engage all your intercostal muscles and expand your lungs. Now we will do clavicular breathing. We are engaging upper part of our lungs. So for this, you have to place your fingers on your below collarbone, 4 fingers below your collarbone, thumb finger behind your shoulders. Your shoulders are relaxed, your neck is relaxed. Inhale towards upper region of your lungs. Exhale slowly. As I said, soft inhalation and soft exhalation. Inhale, 1, 2, 3. Exhale, 1, 2, 3. Keep your eyes closed. Inhale, 1, 2, 3. Exhale, 1, 2, 3. Inhale slowly. Exhale slowly. With every inhalation, observe the expansion of your chest. With every exhalation, relax your chest. With every inhalation, observe the movement of your shoulders. With every exhalation, observe the movement of your shoulders are going down. Last time, inhale deeply. Exhale completely. Slowly release your hands. And open your eyes. Repeat this for 15 times minimum so that you will see more benefits. Now the last breathing we do is hands on the head breathing. Join your both palms and place your both palms above your head, elbows apart. Open your elbows. Now inhale deeply, exhale completely. Inhale, exhale. Inhale, exhale. With every inhalation, observe the expansion of your abdomen, your thoracic region, and your clavicular region. You're using all the capacity of your lungs. Observe the expansion and contraction of your lungs. Observe the space you have created for your lungs. Keep your eyes closed. Inhale for 3 counts, exhale for 3 counts. Inhale, 1, 2, 3. Exhale, 1, 2, 3. Inhale slowly, exhale slowly. Inhale, Exhale. Inhale. Exhale. Slowly release your hands and open your eyes. So this is the simple routine you can practice every day. Which will help you to enhance the capacity of your lungs and improve the quality of your breathing. If you like to practice these techniques along with me online, do not hesitate to contact me. All the links are in the description. If you like this video, please subscribe to our channel, like the video, and share it with your friends. See you again. Namaste.
