Here is an exercise designed to expand lung capacity:

• Step 1: Loosen the shoulder and neck

  • Sit comfortably with hands relaxed alongside the body.

  • Inhale, lift shoulders up and forward; exhale, rotate shoulders back and down. Repeat.

  • Close eyes, feel the movement. Reverse the circle after 5 times.

  • Relax shoulders, palms on laps. Inhale, rotate head from left to back to right. Exhale, rotate back to front to left. Repeat.

  • Gradually increase the circle size. Keep movements gentle to prevent injury.

• Step 2: Feel your breath

  • Breathe slowly, relax body. Straighten hands in front at shoulder level.

  • Inhale slowly, lift chest, expand arms to sides and back, arch back gently. Exhale slowly, reverse movements.

  • Inhale, expand out; exhale, bring forward. Hold breath at the end of inhalation for 3 seconds.

  • Continue with inner retentions for 5 more times. Increase inner retention to 5 seconds for 5 rounds.

  • Feel the coolness of the air entering your nostrils with each inhalation.

  • Maintain awareness of head, neck, and arm positions during the exercise.

This exercise aims to lubricate joints in the shoulders and neck, increase blood circulation to deliver more oxygen to muscles, massage and stretch lung muscles, improve elasticity, stimulate the body's self-repair capability, and enhance lungs capacity.

Background music by Amir Firouzfard and ALEX TEHNIK from Pixabay