Every breath we take fuels our body with oxygen, yet for millions of Indians, poor air quality and sedentary lifestyles are quietly reducing lung efficiency. Lung function determines how effectively oxygen enters the bloodstream and carbon dioxide is expelled, and when this declines, symptoms like fatigue, shortness of breath, and reduced stamina soon follow.

With worsening air quality in India and a sharp rise in respiratory issues, taking proactive steps to improve lung capacity has never been more important. Among the most accessible and scientifically supported ways to strengthen your lungs are breathing exercises, particularly diaphragmatic breathing, box breathing, and pursed-lip breathing.

The science behind breathing exercises

Your lungs are not muscles, but the diaphragm and intercostal muscles around them are. Just like any other muscle, these can be trained to work more efficiently. Here’s what controlled breathing exercises do:

• Increase tidal volume (the amount of air moved per breath).
• Improve oxygen and carbon dioxide exchange in the alveoli.
• Reduce the effort of breathing by strengthening respiratory muscles.
• Enhance airway clearance, preventing mucus build-up.

The American Lung Association and University of Maryland Medical Center have shown that regular breathing exercises can significantly improve lung efficiency and reduce symptoms in people with COPD or asthma.

Related Story: Guide To Managing Asthma Amid Extreme Air Pollution

Diaphragmatic breathing (also called belly breathing)

What it is: A technique that encourages deeper inhalation using the diaphragm instead of shallow chest breathing.

How to practise:

• Sit or lie down comfortably.
• Place one hand on your chest and the other on your abdomen.
• Inhale slowly through your nose so that your abdomen rises more than your chest.
• Tighten your stomach muscles and exhale through pursed lips.

How it improves lung function: Diaphragmatic breathing improves the diaphragm’s efficiency, reducing the effort needed to breathe. It promotes better airflow to the lower lungs, where most oxygen exchange occurs, and helps expel stale air. Over time, it enhances lung capacity and endurance, especially beneficial for people with reduced respiratory muscle strength or those recovering from illness.

Related Story: Breathe Better This Pollution Season: 5 Habits That Actually Help Your Lungs Cope

Box breathing (also called square breathing)

What it is: A rhythmic breathing pattern that regulates oxygen flow and strengthens respiratory control.

How to practise:

• Inhale through the nose for a count of four.
• Hold your breath for four counts.
• Exhale through the mouth for four counts.
• Hold again for four counts before repeating.

How it improves lung function: Box breathing enhances the elasticity of the lungs and promotes better oxygen–carbon dioxide balance. Holding the breath momentarily allows fuller oxygen exchange in the alveoli, while slow exhalation strengthens the intercostal muscles. It is also useful for individuals who experience shallow or rapid breathing due to anxiety or respiratory discomfort.

Related Story: De-stress In Four Minutes With Box Breathing

Pursed-lip breathing

What it is: A technique used to slow down breathing and prevent airway collapse during exhalation.

How to practise:

• Inhale gently through your nose for about two seconds.
• Purse your lips as if you were going to whistle.
• Exhale slowly through your pursed lips for four to six seconds.

How it improves lung function: By creating mild back-pressure in the airways, pursed-lip breathing helps keep them open longer, allowing more air to escape from the lungs. This reduces trapped air, improves oxygen exchange, and decreases breathlessness, particularly in people with COPD or asthma. Regular use during exertion (climbing stairs or walking) can significantly ease breathing effort.

Your lungs are remarkably adaptable. By dedicating a few minutes each day to breathing exercises to improve lung capacity, you can counter the effects of pollution, reduce stress on your respiratory system, and build stronger, more efficient lungs. Whether you are recovering from illness, coping with urban air pollution, or simply want to enhance endurance, these three simple yet powerful techniques can help you breathe easier and live healthier. Strong lungs start with small steps. Join a virtual fitness class today and breathe your way to better health.