Are You Fit To Breathe?

by Darline Turner Lee, Physician Assistant, ACSM Exercise Specialist

Article Last Reviewed: Sept. 9, 2006

Breathing is generally an unconscious act. The vast majority of people give no thought to this rhythmic, essential process of air exchange. When one becomes “short of breath” as after exertion or “has the wind knocked out of him” then breathing becomes the height of consciousness and one finds oneself struggling for air. Unfortunately, this is the scenario for millions of people every minute of every day.

Individuals afflicted with respiratory diseases constantly fight for air. Restrictive conditions reduce the volume of air able to fill the lungs due to structural problems. There simply isn’t the designated amount of air space in the lungs for air to move. Examples are thoracic kyphosis (humpback) and scoliosis, paralysis (resulting in the muscles of the trunk not expanding as they should) and tuberculosis and cancer in which infectious bacteria and abnormal cells fill the lungs respectively.

Obstructive airway conditions result in narrowing of the airways so that air is not able to pass. Asthma is the most widely known example of an obstructive airway disease. Asthmatics have heightened airway sensitivity resulting in acute airway narrowing and excessive phlegm production in the presence of particular stimuli. Perfumes, smoke and animal dander are a few of the common triggers. The result is decreased air intake with inspiration.

Chronic Obstructive Pulmonary disease is primarily noted as decreased air movement out during expiration. Common examples are emphysema and chronic bronchitis. In emphysema, the airspaces and blood vessels within the lungs are destroyed over time, USUALLY FROM CIGARETTE SMOKING!! Chronic Bronchitis is the result of excessive sputum production. There is an overabundance of enlarged mucus glands in the bronchi causing the walls to become thickened and the airway to narrow. The Airway irregularity leads to recurrent bacterial infection and further airway irregularity. In both cases, residual air in the lungs creates increased pressure against which the lungs and muscles of respiration must work. Breathing is labored, lungs and muscles become less elastic, and less air is moved.

None of these conditions are reversible. One CAN improve one’s level of fitness and become a better breather!

Below is a list of exercises that can be done to specifically strengthen the muscles used in breathing. These exercises can be done on exercise machines or with hand weights. I will describe them using hand weights. I recommend consulting a skilled trainer to be sure that you are using the proper weight and form. You should work up to 2-3 sets of 8 repetitions.

Lateral Raise - Sit comfortably on a chair or bench, feet flat on the floor. Back should be straight. Bend your elbows keeping them close to your sides. Hold your weights parallel to your body. Slowly lift your elbows away from you trunk up to shoulder level. Hold 1-2 seconds and lower. Repeat.

Shoulder Press - Sit comfortably. Hold the weights at the level of your shoulders with the palms facing forward. Extend your arms overhead, hold 1-2 seconds and lower to the starting position. Repeat.

Pectoral Press - Sit with your arms extended, elbows bent and hands up holding your weights with palms facing forward. Bring your elbows and palms together in front of your chest, hold 1-2 seconds and return to the starting position. Repeat.

Pullover - Pullovers are best done on an incline bench, lying on a bench or lying on the floor*. Lay back and extend your arms over your head, holding your weights with your palms facing forward. Slowly pull your arms over your head to the sides of your body. Raise your arms and repeat.

Dumbbell Flies -On the incline bench or lying down*, stretch your arms out so that you make a cross with your body. Palms should face forward and your weights should be parallel to your body. With a slight bend in your elbows bring your hands together in front of your body at chest level. Hold 1-2 seconds and slowly release your arms to the starting position. Repeat.

Chest Press - On the incline bench or lying down*, holding your weights at the level of your chest. Extend your arms, and hold 1-2 seconds. Return to the starting position and repeat.

Abdominal Crunches - Lay on the floor on your back. Rest your feet on the seat of a chair or on a bench. Cross you arms across your chest. Slowly raise your head and shoulders. Hold 1-2 seconds and lower to the starting position. Repeat. For variation and strengthening of the oblique (side) muscles of the abdomen: Raise your head and shoulders, twist to one side, hold and return to the starting position. Repeat twisting to the other side.

(*If the exercise is done on the floor or flat on a bench, raise your knees and rest feet flat to relieve pressure on the lower back.)

There are also several machines that are especially good for developing the breathing muscles as well as endurance. These are the Rowing machine, the Aerodyne Bicycle, and the Arm Cycles. I recommend instruction by a skilled trainer prior to using these machines.

These are only a few of the many exercises that can be done to improve one’s breathing. A trainer with knowledge about pulmonary diseases can help you develop a program that can have you on your way to better breathing!