The latest research shows that boosting lung capacity is one of the best ways to protect yourself in the age of COVID-19.
So today I’ll tell you how to fortify your lung health with a few simple, all-natural techniques you can do right at home.
Stopping COVID-19 before it starts
By now, you know that regular exercise is vital for good health.
But when it comes to protecting your lungs in the age of COVID-19, the type of exercise you do is crucial.
In a study review conducted in April, researchers found that aerobic exercise (walking, running, swimming, hiking, dancing) strengthens the immune and respiratory systems.
Specifically, researchers found that aerobic exercise can:
IMAGE SOURCE: Diabetes and Metabolic Syndrome
100% Free. Unsubscribe anytime. Regular member discounts.
How much exercise do you need?
In one of the studies in the analysis, researchers looked at the effects of aerobic exercise on a group of older women (without any signs of respiratory illness).
They found that 20 minutes of mild aerobic exercise for 12 weeks improved lung function and elasticity.
They also found that 40 minutes of mild aerobic exercise for 12 weeks significantly increased the strength of respiratory muscles, muscle performance, and exercise capacity, and decreased shortness of breath.
The authors of the study concluded that, “Increasing the aerobic capacity of people in the lockdown period is strongly recommended to decrease risk factors of COVID-19 and improve the function of immunity and respiratory systems to allow better body functions against COVID-19.
"Thus, the performance of a routine of 10 to 30 minutes of mild to moderate aerobic exercises should be followed by all people in the lockdown or patients with mild pulmonary symptoms."
An ounce of prevention...
Although there’s still a lot to learn about COVID-19, researchers also cited previous studies showing how aerobic exercise helps with similar lung conditions, particularly pneumonia:
In other words, if you want to give yourself the best odds of staying healthy or making a full recovery in these uncertain times, it’s time to get moving.
Retrain your lungs for better breathing
Another way to strengthen your respiratory health is to expand your lung capacity. You can easily do this with regular slow, deep breathing.
As we age, many of us stop using our full lung capacity, and instead, grow accustomed to taking very shallow breaths (also called “paradoxical breathing”), which mainly utilizes only the top section of the lungs. This eventually weakens them.
Another problem with shallow breathing is that it sets off a vicious cycle in the body.
Stress provokes shallow breathing, and not getting enough oxygen into your body causes stress. This lack of oxygen can then go on to decrease the stores of white blood cells needed to help your body fight off illness and help heal itself.
As an infant, you breathe deeply naturally. This is called “diaphragmatic breathing.”
This consists of breathing in through your nose, and using your diaphragm (the blanket of muscles beneath the lungs) to fill your lungs with air. This ensures that your body is getting the proper amount of oxygen to strengthen your lungs and improve both your respiratory and immune function.
Here’s a simple exercise you can use to “re-train” your lungs to utilize as much of their capacity as possible when you breathe:
In your day-to-day life, aim to adopt a slow, steady breathing pattern. Inhale deeply, count to four, and then exhale for four seconds.
Before you know it, it will become second nature.
A purposeful approach to a more resilient you
Remember, building up your body’s—and your lungs’—resilience won’t happen on its own. Optimal health is purposeful and requires consistent effort.
Not only does exercise act as a preventative against respiratory illnesses, it can also be a part of the solution.
I truly believe we can emerge from these unprecedented times even healthier than we are now. In fact, I discussed this same sentiment with Retired Green Beret Lt. Col. Scott Mann in a recent Podcast. (Give it a listen.)
That’s why it’s so important to take that first step—however you can—to move your body.
Rest assured you’re not alone in this... I’m getting ready to lace up my shoes for a walk right after I’m finished writing this!
Brighter days are ahead. In fact, you’ll create even more of them with each moment you invest into your health.
P.S. Explore the natural benefits from music, sound, and rhythm, by joining my Donovan Sound Healing Circle which gives you unlimited access to every single one of sound based wellness methods and courses for less than $9/mo! Simply click here to learn more or give it try today.
The material provided on this site is for educational purposes only and any recommendations are not intended to replace the advice of your physician. You are encouraged to seek advice from a competent medical professional regarding the applicability of any recommendations with regard to your symptoms or condition.