Breathing Exercises to Improve Lung Capacity

People practice breathwork to improve lung capacity

Dr. Mike recently spent time with his 73-year-old aunt Vicky, an avid competitive swimmer. During one of her training sessions, she noticed something was off. She needed to breathe sooner than usual during her laps and felt like she couldn't hold her breath as long as she normally could.

For swimmers, breath control matters because when breathing capacity changes, performance changes. So Vicky asked Mike for help.

As a longtime free diver, breath training is something Dr. Mike has spent years practicing. He knows most people never actually learn how to breathe well, which is why he made breath training one of the first things he teaches MoveU members to do.

Below is the same breath training framework he shared with his aunt. Whether you swim, train, or simply want better endurance and core control, learning how to breathe properly can change how your body performs.

What Causes Reduced Lung Capacity During Exercise?

Reduced breathing capacity during exercise often happens when the diaphragm, rib cage, and deep core muscles are not working together efficiently. Poor breathing mechanics can limit how effectively the lungs expand, which makes breathing feel harder during swimming, running, or other endurance activities.

Signs Your Breathing Mechanics Need Work

You feel out of breath quickly during exercise
Your shoulders lift when you inhale
Your neck tightens when breathing deeply
Your belly barely expands when you breathe

Breathing is closely connected to core stability. When your diaphragm and deep core muscles coordinate well, your spine becomes more stable during movement — which is why exercises that strengthen the transverse abdominis are often part of improving breathing mechanics.

Why Lung Capacity and Breathing Mechanics Matter

Breathing isn’t just about getting air into your lungs. It’s about how your diaphragm, rib cage, and deep core muscles work together.

When those systems coordinate well, breathing becomes more efficient and your body stabilizes better during movement. That matters for athletes, but it also matters for regular people living everyday life.

Better breathing mechanics help support:

stronger respiratory muscles
improved breathing efficiency
better endurance during exercise
stronger trunk stability and core control
faster recovery between efforts

According to the American Lung Association, the diaphragm is the primary muscle responsible for breathing and plays a key role in expanding the lungs and drawing air into the body.

Training this system is one reason breathwork is often used by swimmers, divers, and endurance athletes.

Start With Diaphragmatic Breathing

Before working on breath holds or advanced breath training, start with the basics. Breathe with awareness using diaphragmatic breathing. This trains the diaphragm and core muscles to work together.

Try this simple drill:

Inhale slowly through your nose and allow your belly to expand.
Let your rib cage widen (out the sides) instead of lifting your upper chest and shoulders.
Exhale slowly while gently engaging your core muscles.
Focus on smooth, controlled breathing rather than large forced breaths.

This type of breathing helps coordinate the diaphragm and core, which supports both breathing efficiency and spinal stability.

Inside the MoveU Membership, breathing mechanics are taught as part of the Back & Core program to help members build stronger foundations for movement.

Breathing Exercises That Improve Lung Capacity

Just like any muscle in the body, the diaphragm benefits from mobility and activation work. Simple breathing drills like these can help improve how the rib cage expands and contracts during breathing.

These drills work best when you understand the mechanics behind them. If you’re unsure how your rib cage and diaphragm should move, start with our guide on how to breathe properly.

Here are a few of Doc Mike’s favorite follow along resources to help improve breathing:

Research published in the journal Frontiers in Physiology suggests respiratory muscle training may improve breathing efficiency and exercise performance.

The goal is not simply taking bigger breaths. The goal is learning how to control the breath more efficiently.

If breathing mechanics are new to you, start with our free 5-Step Breathing Guide. It walks you through the exact breathing pattern we teach inside MoveU to improve rib cage movement, core stability, and endurance.

Get it here.

Breath Hold Training (Apnea Training)

For swimmers and free divers, breath hold training is often used to improve breath control. This type of training focuses on increasing tolerance to carbon dioxide buildup and improving breathing efficiency.

Two common approaches include:

O2 training: Longer breath holds with longer rest periods.
CO2 training: Shorter rest periods between breath holds to help the body tolerate higher carbon dioxide levels.

Athletes often use apnea timers or training apps to structure these sessions safely.

Breathing Resistance Devices

Breathing Exercise Device Breath Trainer

Some athletes use breathing resistance devices to strengthen respiratory muscles. These tools add resistance during inhalation and exhalation.

When using one:

start with the lowest resistance
focus on controlled breathing
increase resistance gradually over time

Keep in mind that devices like these can be helpful, but they should complement good breathing mechanics rather than replace them.

Other Breathwork Methods

Several breathwork systems have become popular in recent years.

One widely known example is the Wim Hof Method, which combines breathing exercises, cold exposure, and mental focus. We love them and encourage you to explore. Just keep in mind that while these approaches have their benefits, effective breath training doesn’t require extreme methods.

Consistent breathing practice is often what produces meaningful change.

Improve Lung Capacity by Training Your Breathing Mechanics

Most people never learn how to breathe well. Improving breathing mechanics can help support endurance, core stability, and movement efficiency. Whether you swim, train in the gym, or simply want to move better, learning to control your breathing is a foundational skill.

Poor breathing mechanics can also influence posture. When the rib cage and pelvis stop working together, it may contribute to postural changes like anterior pelvic tilt, which affects how pressure moves through the spine.

Inside the MoveU Membership, breathing is taught alongside posture and alignment so your body learns how to stabilize and move more efficiently.

We know that when breathing improves, the rest of the system either follows by default or is set up to make all your other work more effective.

FAQ: Breathing and Lung Capacity

Can breathing exercises increase lung capacity?

Breathing exercises can help improve breathing efficiency and strengthen respiratory muscles like the diaphragm. This can help some people feel like breathing becomes easier during exercise or endurance activities.

What is the best breathing exercise to improve lung capacity?

Diaphragmatic breathing is one of the most commonly recommended exercises. It trains the diaphragm to work more effectively and improves coordination between the rib cage and core muscles.

How long does it take to improve breathing strength?

Some people notice improvements in breathing control within a few weeks of consistent practice. Like other muscles, the diaphragm responds to regular training over time.

Do swimmers train their breathing?

Yes. Swimmers often train breath control and respiratory muscle strength because breathing patterns directly affect endurance and performance in the water.

Breathing Exercises to Improve Lung Capacity and Breath Control