The benefits of lung cleansing exercises are widespread and proven. Studies have shown that our body is designed to release 70% of its toxins through breathing. Proper breathing can help to rid our bodies of toxins and also increases the oxygen in our system. As oxygen is needed to fuel our bodily functions, this in turn helps our organs function more effectively. Deep breathing has also been proven to lead to greater clarity of mind and relaxation. Its other benefits include strengthening your immune system and muscles (including your heart and lungs), improving posture and generally making your body and mind healthier. Here are 3 short and simple breathing exercises that even beginners and busy individuals can easily do:

1. Deep breathing once or twice a day (10 minutes each time)

This exercise helps to build lung capacity, strength, clear the toxins in your body and relieve stress.

• Find a relaxing and quiet place to sit down.
• Close your eyes, and breathe in deeply through your nose from your belly up.
• Count to 5, inhaling the entire time.
• Try to squeeze a bit more air in, even if you think you cannot inhale any more.
• Allow your lungs and stomach to fully inflate.
• Hold your breath for 3 seconds.
• Exhale over the course of another 5 count.
• When you think you cannot exhale any more, keep blowing from the deepest depths of your lungs and stomach. You should feel your chest and abdomen flatten inward.
• Repeat this breathing exercise 9 times.

2. Pursed lip breathing (4-5 times a day when starting, approximately 1 minute each time).

This exercise helps those with shortness of breath and can be especially beneficial for individuals suffering from COPD or asthma.

• Relax your neck and shoulder muscles.
• Breathe in (inhale) slowly through your nose for two counts, keeping your mouth closed. Do not take a deep breath; a normal breath will do.
• Pucker or purse your lips as if you were going to whistle.
• Exhale slowly and gently through your pursed lips while counting to four.

3. The Swan (aerobic exercise, approximately 10 minutes each time).

This exercise helps to deepen your lung capacity to correct shallow breathing.

• Lie face down with your palms flat under your shoulders (as if you were going to do a pushup).
• Look down so your neck is in line with your spine.
• Inhale and slowly lift your head, neck, shoulders, and chest as you press your hands into the ground. Keep a slight bend in your elbows.
• As you exhale, slowly lower yourself back down, chest first, then shoulders, neck, chin, and head. To avoid discomfort in your back, concentrate on pulling your shoulders back to open up your chest.
• Repeat this exercise 10 times.

With consistent daily breathing exercise, you should be able to experience the benefits within a month. If you or someone you know requires medical advice or treatment for respiratory problems, call our friendly medical concierge at +65 6679 7867 or email us at customercare@tmcg.com.sg and we will be on hand to assist you.