Get enough sleep, lie on your side, and practice breathing for a few minutes before going to bed to help improve lung capacity, relax, and clear the airways.
Damaged lungs reduce the amount of oxygen supplied to the entire body, causing fatigue and exhaustion. This organ is easily attacked by external agents. Practicing the following healthy habits helps protect the lungs.
Get enough sleep
Getting enough sleep helps the body rest after a day, reduce stress and regenerate energy. During sleep, the immune system produces anti-infective substances such as antibodies and cytokines. They help fight external pathogens such as bacteria and viruses, preventing infections. Good sleep has a great impact on brain cells, creating conditions for the brain to recover and work more effectively.
Sleep on your side
In addition to keeping the lungs warm, filtering the air, and balancing the humidity in the room, choosing a good sleeping position for the lungs is also important. People with lung disease who sleep in the wrong position can easily cause insomnia, difficulty breathing, snoring, and can make the disease worse. Prolonged snoring causes brain waves to be disturbed, reduces work productivity, limits concentration, and causes fatigue… People who snore are also at risk of other diseases such as high blood pressure, myocardial infarction, and arrhythmia.
Lying on your left side while sleeping can help blood circulation due to the effect of gravity. This is also a suitable position for people with sleep apnea. Lying on your left side also reduces heartburn symptoms caused by gastroesophageal reflux disease – a factor that triggers nocturnal asthma attacks. In pulmonary physiotherapy, lying on your side is a way to ventilate the lungs more easily.
Breathing exercises
Maintaining a few minutes of breathing exercises every day, regularly for about a month, can improve mood and reduce anxiety. Chemicals, air pollution, and germs can easily damage the lungs. In addition to scientific eating habits, doing breathing exercises before bed will help you sleep better, increase lung function, and prevent disease.
Regular abdominal breathing helps push out accumulated air in the lungs, increases oxygen in the blood, improves breathing rate and reduces symptoms of chronic obstructive pulmonary disease. Pursed lip breathing is a simple exercise that helps improve lung function and reduce shortness of breath. Alternate nose breathing promotes balance, helps clear the nose, reduces stress and improves lung capacity.
Practice box breathing, inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, hold your breath for 4 seconds. This exercise helps create a sense of alertness and improves lung function. When practicing breathing, the practitioner should maintain a comfortable state, not too fast, not too slow, and sit in a quiet space.