Methods to Improve Lung Capacity

If vital capacity is low, you may experience symptoms such as shortness of breath, headache, fatigue, and chest tightness after engaging in vigorous physical activity. In such cases, vital capacity can be improved through dietary adjustments, regular exercise, and breathing training. Specific methods for breathing training are as follows:

1. Sit upright or stand, relaxing the muscles of the upper abdomen, shoulders, and chest.

2. Place your right hand on your abdomen and your left hand on your chest to monitor whether you are engaging the correct muscles during breathing, thereby providing tactile feedback.

3. Perform relaxed, natural breathing: during inhalation, allow your abdomen to expand outward while your right hand moves outward accordingly; simultaneously, your left hand on your chest should detect minimal movement.

4. Repeat this breathing exercise for 10–60 minutes per session, performing 2–3 sessions daily. This helps lower the diaphragm, thereby increasing the vertical dimension of the thoracic cavity, improving respiratory function, and enhancing vital capacity.

During breathing training, it is also advisable to adopt a diet rich in vitamins, low in fat, and high in high-quality protein. Additionally, aerobic exercises such as swimming and jogging can be incorporated to strengthen cardiopulmonary function. While exercising, consciously regulate your breathing rate to further improve vital capacity.