Get actionable steps to enhance your breathing.
1. Strengthen your core to enhance your lung capacity.
Dialect coach and Equinox member Jamison Bryant shares how a strong core can contribute to an “impeccable lung capacity” — a must-have in her line of work. “I take yoga and Pilates classes for the core and breathwork, and then I head for the steam room multiple times a week to help open up my system. You need the strong core in part because you need to be able to stand on set for long hours, but actually, I need it for my dialect work,” she shares. “When most people think about speech, we think it’s just noise that comes from our mouths. But speech is all the way down to your diaphragm and in your belly. And to support that system, you have to make sure your abdominals are strong and that you have great breath support.” READ MORE
2. Practice diaphragmatic breathing to boost your workouts.
You can think of diaphragmatic breathing as taking a 360-degree breath, says Rachelle Reed, MS, PhD, ACSM-EP, an exercise physiologist. “When you inhale, you’re actively contracting the intercostal muscles around your ribcage, so you're not only inflating the chest but also the top of the belly and around the sides around the back,” she explains. Essentially, your shoulders and collarbones shouldn’t be the only parts of your body “lifting” as you fill up your lungs with air, she notes. This type of breathing doesn’t always come naturally, but it enables you to move a greater volume of air in and out of the lungs — and thus be able to supply your muscles with more energy-producing oxygen, says Reed. READ MORE
3. Assess your breathing with wearable tech.
For more support on your holistic health journey, consider slipping on an Apollo wearable, which tracks breathing by using vibrations to mimic the natural patterns of the heart, lungs, and brain that occur during deep breathing and meditation. This breathing rhythm is known as a “coherence” rhythm, usually about five to seven breaths per second. “That means that the heart, lungs, and brain are all working optimally together,” says David Rabin, M.D., Ph.D., a neuroscientist, board-certified psychiatrist, and co-founder of Apollo. READ MORE
4. Try contrast therapy to improve tissue oxygenation.
Done together, heat and cold therapy — aka contrast therapy — create something called the “Vaso Effect,” according to Angelica Lopez, Complex Manager for The Spa at Equinox Studio City. “The heat creates vasodilation, and the cold creates vasoconstriction," she says. "Think of it like a pump increasing skin temperature by using heat and cooling immediately induces a deep shock in the tissue.” This is called “thermal shock,” and it accelerates the metabolism, making it work three times faster leading to an increase in blood circulation, tissue oxygenation, nutrient absorption, and toxin removal. “These treatments can be applied bi-weekly and should be accompanied by compression therapy or lymphatic massage,” Lopez notes. READ MORE
5. Drink more water to breathe easier.
Staying properly hydrated is linked to easier breathing. Drinking more water helps thin the mucus lining in your lungs and airways. When you don’t drink enough water, the mucus lining thickens and gets stickier, which can obstruct your overall respiration and lead to infection.
6. Prioritize aerobic exercise for your heart and lungs.
When performed regularly, moderate to vigorous aerobic activity strengthens your heart, which improves its ability to pump blood to your lungs and throughout your body, according to the National Heart, Lung, and Blood Institute. Over time, aerobic exercise can also increase stroke volume (the amount of blood pumped per heartbeat) and lower resting heart rate, both of which are linked with reduced risk of cardiovascular disease. READ MORE
7. Breathe mindfully to reduce stress.
Focusing on the inhales and exhales of your breath helps ground you in the present moment. A 2023 study found that implementing a slow breathing practice for 12 weeks significantly reduced psychological stress in participants. Complement your mindful breathing and support your mental fitness with a Headstrong meditation session. LISTEN NOW