How to Take Good Care of Your Lungs

Co-authored by Ni-Cheng Liang, MD

Last Updated: May 6, 2022 Approved

You take over six million breaths every year.^{[1]
X
Trustworthy Source

American Lung Association
Nonprofit health organization dedicated to improving lung health through education, advocacy, and research

Go to source} Each one of those breaths is essential to providing your body with the oxygen that keeps every single one of your cells alive. By knowing the common harmful substances many people breathe on a daily basis, as well as the activities that promote lung health, you can start taking better care of your lungs today!

Method 1

Method 1 of 3:

Avoiding Substances Harmful to Your Lungs

1
Quit smoking. The single best thing you can do for your lungs is to quit smoking or (better yet) never start. Cigarette smoking in particular is a major cause of lung cancer and COPD. Smokers have a 20 times higher risk of developing lung cancer and COPD than non-smokers.^{[2]
X
Trustworthy Source

Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

Go to source}
- Lung cancer is when cells grow out of control and form tumors in the lungs. These tumors interfere with normal lung functioning, such as breathing. If the cancer metastasizes, then it may affect other organs and tissues.^{[3]
  X
  Trustworthy Source
  
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  
  Go to source}
- COPD (chronic obstructive pulmonary disease) causes excess mucus, difficulty breathing, wheezing, coughing, and chest tightness. This disease worsens over time.^{[4]
  X
  Trustworthy Source
  
  National Heart, Lung, and Blood Institute
  Research and education center within the National Institutes of Health
  
  Go to source}
- While cigarette smoking receives the most negative attention, keep in mind that no form of smoking is safe. You should also avoid pipes, vapes, cigars, marijuana smoking, etc.^{[5]
  X
  Trustworthy Source
  
  American Cancer Society
  Nonprofit devoted to promoting cancer research, education, and support
  
  Go to source}^{[6]
  X
  Expert Source
  
  Ni-Cheng Liang, MD
  Board Certified Pulmonologist
  
  Expert Interview. 18 June 2021.}
2
Avoid all contact with secondhand smoke. While not smoking is a great start, you should also avoid all contact with sources or secondhand smoke, such as in bars, casinos, and other socially acceptable environments for smoking. Nonsmokers who frequently inhale secondhand smoke have a 20 percent higher risk of developing lung cancer than nonsmokers who never encounter it.^{[7]
X
Trustworthy Source

National Cancer Institute
An agency in the National Institutes of Health focused on cancer research and patient support

Go to source}
- Though studies are new, many experts believe that people, especially babies and children, should also stay away from third hand smoke. This is the residual toxins and chemical compounds that stick to clothing, hair, carpet, walls, etc. even after a cigarette has been extinguished.^{[8]
  X
  Trustworthy Source
  
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source} The lingering smell of a cigarette even after cigarette smoke has dissipated is the telltale sign of secondhand smoke.
Advertisement
3
Avoid exposure to outdoor air pollution. While avoiding all exposure to carbon dioxide and other common air pollutants is virtually impossible, you can take steps to reduce your exposure. AirNow is a government-run website that provides realtime updates regarding air quality all across the United States.^{[9]
X
Research source} You can check this to determine the air quality in your city before planning to spend time outside.
- Ozone is another common air pollutant, and stagnant summertime weather systems can often trap ozone and other pollutants around a city. Be especially aware of the air quality in your area from late spring into the warmest summer months due to this phenomenon.
4
Eliminate exposure to indoor air pollution. Air pollution isn’t just an outdoor concern. Fireplaces, wood-burning stoves, pet dander, and mold are all common sources of indoor air pollution.^{[10]
X
Trustworthy Source

MedlinePlus
Collection of medical information sourced from the US National Library of Medicine

Go to source} By eliminating these sources, cleaning regularly, and changing the air filters in your home often, you can reduce indoor air pollution considerably.
- Consider getting an air purifier for your home to help filter out indoor air pollution, such as smoke, mold, and pet dander.
- Chemicals from home cleaning supplies, paint, and other common household items can also irritate your lungs or trigger conditions such as asthma. Always carefully read and follow the instructions for using these products in areas with proper ventilation.
- You can find more information on improving the indoor air quality in your home via the EPA.
- Radon is a naturally occurring element present in some homes that effects indoor air quality. It is associated with increased risks of lung cancer.^{[11]
  X
  Trustworthy Source
  
  National Cancer Institute
  An agency in the National Institutes of Health focused on cancer research and patient support
  
  Go to source} You can find radon detectors at most home improvement stores if you want to test the levels present in your own home.
5
Eliminate occupational exposure to carcinogens and pollutants. Many of those who work in mining, labs, or industrial settings commonly come into contact with large quantities of carcinogenic (cancer-causing) chemicals and other pollutants. Always take the proper workplace precautions in situations that call for respirators, fume hoods, and other safety devices.^{[12]
X
Trustworthy Source

US Occupational Safety and Health Administration
U.S. government agency responsible for setting and enforcing workplace safety standards

Go to source}
- Asbestos, arsenic, nickel, and chromium are just a few of the workplace chemicals associated with lung cancer and other lung complications.^{[13]
  X
  Trustworthy Source
  
  National Cancer Institute
  An agency in the National Institutes of Health focused on cancer research and patient support
  
  Go to source}
- Lung cancer and COPD may also develop as a result of exposure to these substances.
6
Avoid inhaling other irritants. Human lungs simply aren’t meant to inhale a wide array of substances. Cover your mouth and nose whenever you’re working with or in the same space as any small particles you may potentially inhale. Additionally, never suppress a cough in the presence of a foreign substance since this is your body’s way of expelling it. These particles include:^{[14]
X
Trustworthy Source

FamilyDoctor.org
Family-focused medical advice site run by the American Academy of Family Doctors

Go to source}
- Talcum or baby powder: these have microscopic crushed rocks that become trapped in your lungs. Use a corn starch-based baby powder instead.
- Fiberglass: Fiberglass can make tiny cuts in your lungs if inhaled.
Advertisement

Method 2

Method 2 of 3:

Taking Steps to Promote Lung Health

1
Breathe deeply more often. The act of breathing supplies oxygen to your entire body. Breathing deeply uses the entire capacity of your lungs to oxygenate blood. Though normal breathing levels aren’t unhealthy, deep breathing reaches the peak level of oxygen flowing through your body.^{[15]
X
Research source}
- Pay special attention to your diaphragm while slowly inhaling and exhaling full deep breaths. Feel your diaphragm lowering while you inhale and exhale fully until you feel your stomach muscles tighten and your diaphragm lift.^{[16]
  X
  Research source}
- Try this easy breathing exercise: Take a deep breath in through your nose, then exhale 2-4 times longer than you inhale slowly out of your mouth with pursed lips, like you're blowing out a candle. Repeat 3 times.^{[17]
  X
  Expert Source
  
  Ni-Cheng Liang, MD
  Board Certified Pulmonologist
  
  Expert Interview. 18 June 2021.}
Like deep breathing, laughing forces more air out of your lungs, which leads to a greater inhalation of fresh air and a higher supply of oxygenated blood. Laughing also works abdominal muscles and increases lung capacity.^{[18]
X
Trustworthy Source

American Lung Association
Nonprofit health organization dedicated to improving lung health through education, advocacy, and research

Go to source}
3
Get regular cardio. Regular exercise can improve your lung capacity.^{[19]
X
Expert Source

Ni-Cheng Liang, MD
Board Certified Pulmonologist

Expert Interview. 18 June 2021.} Geat cardio-respiratory fitness makes it easier for your lungs to supply your heart and muscles with oxygen.^{[20]
X
Trustworthy Source

American Lung Association
Nonprofit health organization dedicated to improving lung health through education, advocacy, and research

Go to source} This puts less strain on your lungs, allowing them to function properly with less work.
- The American Heart Association recommends at least thirty minutes of moderate-intensity cardio exercise five days a week or more in order to maintain good cardiovascular health.^{[21]
  X
  Trustworthy Source
  
  American Heart Association
  Leading nonprofit that funds medical research and public education
  
  Go to source}
4
Make dietary changes. Studies have shown that diets rich in vegetables, fresh fruit, and fish are associated with benefits to lung health. This is especially the case with those who experience asthma, COPD, and other common lung diseases.^{[22]
X
Trustworthy Source

American Lung Association
Nonprofit health organization dedicated to improving lung health through education, advocacy, and research

Go to source}
- A 2010 study also showed that a diet rich in cruciferous vegetables (broccoli, cauliflower, cabbage, kale, bok choy) can decrease the risk of lung cancer.^{[23]
  X
  Trustworthy Source
  
  National Cancer Institute
  An agency in the National Institutes of Health focused on cancer research and patient support
  
  Go to source}
The hairs in your nose act as a filter and only let extremely fine particles through. Your nose can filter particles as small as a single grain of pollen with 100 percent efficiency. This makes breathing through your nose a much better option than breathing through your mouth.^{[24]
X
Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
6
Keep your nose clear. Sickness, allergies, and other conditions can all lead to common nasal congestion. A plugged nose means you’re pulling 100 percent of germs and pollution directly into your lungs by breathing through your mouth. This can exacerbate conditions such as asthma and other lung complications or even cause them in those who don’t already suffer from them.^{[25]
X
Trustworthy Source

FamilyDoctor.org
Family-focused medical advice site run by the American Academy of Family Doctors

Go to source}
- Treat common allergies with antihistamines or other decongestants to help keep your nose clear.^{[26]
  X
  Research source}
- Additionally, overly dry nasal passages that can accompany sickness make nose hairs less effective at filtering air. Consider using a humidifier or even an over-the-counter nasal mist to keep your nasal passage moist and properly filtering the air you breathe.^{[27]
  X
  Trustworthy Source
  
  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  
  Go to source}
In addition to its myriad other positive effects, drinking plenty of water is good for your lungs. You lungs have a mucosal lining, and staying hydrated keep the lining thin, which helps your lungs function more efficiently.^{[28]
X
Research source}
If you have asthma or another respiratory condition, ensure you see your doctor for regular exams to help control the condition. Albuterol, a prescription bronchodilator, works well to help with asthma symptoms, for instance.^{[29]
X
Trustworthy Source

MedlinePlus
Collection of medical information sourced from the US National Library of Medicine

Go to source}
9
Stay current on your vaccinations. Yearly flu vaccines and pneumococcal vaccinations can help lower the risk of respiratory infections. This also means less risk of developing associated lung complications such as pneumonia.^{[30]
X
Trustworthy Source

American Lung Association
Nonprofit health organization dedicated to improving lung health through education, advocacy, and research

Go to source}
- Smokers between the ages of 19 and 65 should get a pneumococcus vaccination. Also, anyone with chronic heart disease, chronic lung disease, alcoholism, chronic liver disease, or who is over the age of 65 should get the pneumococcus vaccination.^{[31]
  X
  Trustworthy Source
  
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  
  Go to source}
Advertisement

Method 3

Method 3 of 3:

Using Strategies to Reduce Exposure to Pollution

1
Use an air purifier. A filter purifier for the air in your home can help remove dust, smoke, and other pollutants. Air filters, electronic particle cleaners, and ionizers are all common forms of indoor air purification systems. For the best results, purchase an air purifier with a HEPA filter.^{[32]
X
Trustworthy Source

United States Environmental Protection Agency
Independent U.S. government agency responsible for promoting safe environmental practices

Go to source}
- Beware of brands that claim they create ozone in order to purify indoor air. Ozone a leading pollutant, especially during calm summer months, and these models can create harmful amounts of ozone while cleaning other particles from indoor air.^{[33]
  X
  Trustworthy Source
  
  United States Environmental Protection Agency
  Independent U.S. government agency responsible for promoting safe environmental practices
  
  Go to source}
2
Avoid high traffic areas. Especially for those who live in big cities, it’s common to run or bike along busy, congested streets while exercising. The abundance of vehicle exhaust and other pollutants in these areas can damage your lungs, especially given that you tend to breathe through your mouth during vigorous exercise, which bypasses the natural filtration you get through your nostrils.^{[34]
X
Trustworthy Source

American Lung Association
Nonprofit health organization dedicated to improving lung health through education, advocacy, and research

Go to source}
- You can also check the EPA’s nationwide air pollution forecast for your area here to determine the air quality in your area.
3
Try houseplants. Houseplants are commonly thought to improve indoor air quality. Some studies have shown that houseplants may reduce the indoor concentration of ozone, a harmful pollutant.^{[35]
X
Research source} However, more recent studies show that potted plants have very little impact on improving indoor air quality.^{[36]
X
Trustworthy Source

National Geographic
Website of the National Geographic Society

Go to source} Moreover, there is little research into which species might be most effective.^{[37]
X
Trustworthy Source

Royal Horticultural Society
Leading gardening charity in the U.K. providing resources for identifying, growing and caring for flowers and other plants

Go to source}
- Even so, keeping indoor plants may be good for your mental health!^{[38]
  X
  Research source}
Advertisement

Expert Q&A

Search

Add New Question

Question

How does exercise affect your lungs?

Ni-Cheng Liang, MD
Board Certified Pulmonologist
Dr. Ni-Cheng Liang is a board certified Pulmonologist and the Director of Pulmonary Integrative Medicine at Coastal Pulmonary Associates affiliated with the Scripps Health Network in San Diego, California. She also serves as a Voluntary Assistant Professor of Medicine at the University of California San Diego School of Medicine while volunteering for the UCSD Medical Student-Run Free Clinic for uninsured patients. With over 15 years of experience, Dr. Liang specializes in pulmonary and respiratory medical concerns, mindfulness teaching, physician wellness, and integrative medicine. Dr. Liang received her Doctor of Medicine (MD) from the University of Maryland School of Medicine. Dr. Liang was voted as a San Diego Top Doctor in 2017 and 2019. She was also awarded the 2019 American Lung Association San Diego Lung Health Provider of the Year.

Ni-Cheng Liang, MD

Board Certified Pulmonologist

Expert Answer

Exercise can clear mucus and improve both your lung capacity and functional capabilities overall. Plus, getting 30 minutes of moderate-intensity activity every day helps not just with lung health, but total body health, too.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 0 Helpful 1
Question

What is the best exercise for lungs?

Ni-Cheng Liang, MD
Board Certified Pulmonologist
Dr. Ni-Cheng Liang is a board certified Pulmonologist and the Director of Pulmonary Integrative Medicine at Coastal Pulmonary Associates affiliated with the Scripps Health Network in San Diego, California. She also serves as a Voluntary Assistant Professor of Medicine at the University of California San Diego School of Medicine while volunteering for the UCSD Medical Student-Run Free Clinic for uninsured patients. With over 15 years of experience, Dr. Liang specializes in pulmonary and respiratory medical concerns, mindfulness teaching, physician wellness, and integrative medicine. Dr. Liang received her Doctor of Medicine (MD) from the University of Maryland School of Medicine. Dr. Liang was voted as a San Diego Top Doctor in 2017 and 2019. She was also awarded the 2019 American Lung Association San Diego Lung Health Provider of the Year.

Ni-Cheng Liang, MD

Board Certified Pulmonologist

Expert Answer

Try doing 3 cycles pursed lip breathing each day—this is especially helpful for people with lung diseases like asthma or COPD. Start by fully inhaling through your nose. Then, exhale through your mouth, as though you're blowing out birthday candles. Try to make your exhale 2-4 times longer than your inhale so you completely release any stagnant air.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 0 Helpful 1
Question

I only have 1 lung with COPD and asthma, what is the best thing for me to remember?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

The number one modifiable risk factor is quitting smoking. This will help tremendously with your COPD and Asthma.

Thanks! We're glad this was helpful.
Thank you for your feedback.
If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
Yes No

Not Helpful 13 Helpful 29

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Tips

You can use a spirometer to exercise your lungs and measure their capacity by volume. You exhale into a tube to make a piston in the plastic cylinder rise. You can find a spirometer at most pharmacies or medical supply stores.

Thanks
Helpful 1 Not Helpful 0
If you feel like you have difficulty breathing or related issues don't delay in getting lung problems diagnosed by a doctor.

Thanks
Helpful 1 Not Helpful 0