Breathing is a vital function, yet we rarely pay attention to the muscles behind it. Respiratory muscles, such as the diaphragm and intercostal muscles, act as the body’s engine: they move the lungs, enable oxygen to enter the body, and remove carbon dioxide. Strengthening these muscles benefits not only athletes, but anyone who wants to breathe more efficiently and feel more energised in daily life.
Regular training of the respiratory muscles can:
- Improve performance
- Reduce breathlessness
- Support recovery and overall wellbeing
In this article, we explore the importance of the respiratory muscles and how you can strengthen them effectively, whether you are a beginner, an active athlete, or have limited mobility.
1. Diaphragmatic breathing
Diaphragmatic breathing is the foundation of healthy breathing. Practise it as follows:
- Lie on your back and place one hand on your abdomen.
- Inhale through your nose and feel your abdomen rise.
- As you exhale, allow your abdomen to fall gently.
This exercise activates the diaphragm and improves breathing efficiency.
Suitable for: Everyone, including those with limited mobility, as it can be performed lying down or sitting.
2. Aerobic exercise
Walking, running, cycling, and swimming strengthen the respiratory muscles by increasing the body’s oxygen demand. Over time, aerobic exercise challenges these muscles and improves their strength and endurance.
Note: Respiratory muscles need challenging exercise in order to strengthen. If mobility limitations affect daily life, water-based exercise such as aqua aerobics can be an effective alternative.
3. Breathing training with resistance
Respiratory muscles can be strengthened using resistance, which trains both the muscles used for inhalation and exhalation. Training your breathing with resistance improves both the strength and mobility of these muscles.
It is particularly suitable for those who are unable to engage in high-intensity exercise. The WellO2 steam breathing trainer combines warm steam with resistance, it increases the strength and mobility of the respiratory muscles, and helps to deepen and calm your breathing pattern.
4. Yoga and breathing techniques
Yoga combines breath and movement, making it an excellent way to train respiratory muscles. For example, Pranayama practices improve the rhythm and depth of breathing.
Yoga also helps to relax the neck and shoulder muscles, which can become overworked through excessive use of accessory breathing muscles.
5. Paying attention to posture
Good posture allows the body’s natural breathing movement to flow freely. A rounded back or forward head posture can restrict diaphragm function and limit the expansion of the ribcage.
Pay attention to your posture during the working day and stretch regularly to keep your chest and respiratory muscles mobile.
What are the benefits of strengthening respiratory muscles?
Regular training of the respiratory muscles offers significant benefits:
- Improves lung capacity and oxygen uptake
- Reduces breathlessness and enhances exercise performance
- Supports nervous system balance and relaxation
- Increases overall mobility and reduces muscle tension
Breathing is the key to wellbeing – invest in it
Whether you are starting a running routine, looking to improve your breathing, or simply want to feel better day to day, training your respiratory muscles is an essential part of holistic wellbeing.
Choose the methods that suit you best and notice how your breathing improves step by step.
