The lungs play a vital role in the human body by ensuring that oxygen reaches all cells — the essential fuel for life. Experts say that adopting a few key habits can go a long way toward protecting lung health and improving overall well-being.
Endurance Exercises
According to Germany’s Lung Information Service, endurance sports such as walking, jogging, swimming, and cycling have a positive impact on lung health. These activities help increase the number of red blood cells, thereby improving the transport of oxygen throughout the body.
However, individuals with respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD) should consult their doctor before starting any exercise programme to determine the appropriate intensity and type of training.
Singing and Wind Instruments
The German Association of Pulmonary Clinics noted that singing can significantly improve lung ventilation. Similarly, playing wind instruments such as the clarinet, flute, or trumpet helps train the respiratory muscles and enhance lung function.
This type of exercise is particularly beneficial for individuals with COPD or asthma, as it strengthens breathing control and endurance.
Quitting Smoking
Dr. Thomas Hulting, Chief Physician at the Lung Disease Center at Schön Klinik Hamburg-Eilbek, stressed that over 80% of all malignant lung tumours are caused by tobacco smoking, whether active or passive.
Tobacco smoke contains more than 70 carcinogenic chemicals, making smoking the leading risk factor for lung cancer.
Experts also warn against e-cigarettes, as emerging evidence shows that they increase the risk of inflammation — not only in the lungs but throughout the cardiovascular system as well.
Proper Home Ventilation
The German Federal Environment Agency advises regular home ventilation to prevent mould formation and ensure a steady supply of fresh air, which helps remove fine dust and indoor pollutants.
The agency recommends fully opening windows rather than tilting them and practising cross-ventilation for optimal air exchange.
General ventilation guidelines include:
In cold seasons, air rooms two to three times a day for about five minutes each.
In warm seasons, longer ventilation is needed for effective air renewal.
After waking, open the bedroom windows for five to ten minutes.
Ventilate during and after cooking or bathing for the same duration.
Experts also caution against using (scented) candles or incense sticks, as their combustion releases fine particles that can burden the lungs.
Breathing Exercises
Regular breathing exercises can help the lungs take in more oxygen, reaching even the lower (basal) areas that are less active during normal breathing.
One effective technique to practise every morning is the 6-3-6-3 breathing exercise:
Sit on the edge of your bed and set a two-minute timer on your phone.
Place one hand on your abdomen.
Inhale deeply through your nose for a count of six, allowing your abdomen to rise.
Hold your breath for three counts.
Exhale slowly through a slightly pursed mouth for six counts.
Hold again for three counts before repeating.
This simple exercise not only supports lung function but also reduces stress, lowers blood pressure, and strengthens respiratory muscles.
