Love your lungs

Ever stopped to think about just how hard your lungs work for you? These two spongey powerhouses quietly support your body every single second, helping you breathe in fresh oxygen and breathe out waste gases. They’re vital to your everyday wellbeing — yet we often take them for granted.

In this article, we’re diving into the basics of how your lungs function, how to spot the signs of trouble, and what you can do to protect and strengthen your lung health.

How your lungs work

Your lungs are like your body’s built-in air filters and oxygen factories. Every day, you take about  22,000 breaths — and with each breath, your lungs bring in oxygen, which your body needs to create energy, and remove carbon dioxide, a waste product.

Here’s what happens when you breathe:

1. Air enters your nose or mouth, travels down your windpipe (trachea), and into two tubes called the bronchi
2. The bronchi lead into your lungs and branch into smaller tubes called bronchioles
3. At the end of these bronchioles are tiny, balloon-like sacs called alveoli — this is where oxygen enters your bloodstream, and carbon dioxide exits.

The lungs sit just above your diaphragm, a large muscle that contracts and relaxes to help pull air in and push it out. Thankfully, breathing is automatic — your brain’s medulla controls it without you having to think about it.

How lungs team up with the rest of your body

Your lungs are part of a broader team:

• Your heart and lungs work together to circulate oxygen-rich blood
• Your kidneys and lungs help maintain your body’s pH balance
• Your immune system and lungs act as your first line of defence against airborne threats.

When your lungs are healthy, the whole body benefits.

Benefits of nasal breathing

Breathing through your nose helps filter, warm and humidify the air before it reaches your lungs. It also reduces your risk of infection, improves sleep, and supports your immune system. If nasal breathing is hard for you, it’s worth checking in with your GP. Obstructions like a deviated septum or nasal polyps can often be treated or managed.

Signs your lungs might need attention

Some symptoms of lung issues can be subtle or easy to ignore. But early action is key to maintaining good lung health. See your GP if you experience:

• Shortness of breath
• Persistent cough
• Wheezing
• Frequent chest infections
• Fatigue
• Unexplained weight loss
• Chest pain
• Coughing up blood
• Ongoing mucus production.

Ask your GP about a lung function test — it’s a simple step that could provide valuable insights. The Lung Foundation Australia also offers an interactive Lung Health Checklist if you’re unsure and want to check in with your lungs.

Ways to protect and strengthen your lungs

The good news? There are simple steps you can take to help your lungs thrive:

• Quit smoking (even after years of smoking, quitting offers fast and lasting benefits)
• Limit exposure to pollutants (including indoor air pollutants like dust and mould)
• Keep active with regular exercise
• Stay on top of hygiene to avoid infections
• Use air filters if you live in areas with high pollution or allergens
• Check the air quality before heading outdoors, especially if you have a respiratory condition
• Get regular check-ups with your GP.

Did you know Australia is one of just seven countries that meets the World Health Organization’s air quality standards? That’s a win worth celebrating!

Why quitting smoking is a game changer

If you’re a smoker, your lungs will thank you for quitting — starting almost immediately. Here’s what happens when you stop smoking according to the Department of Health and Aged Care Australia:

• Within the first month: Your skin looks healthier
• Within three months: Blood flow and lung function start to improve
• After one year: Heart disease risk decreases by half
• After five years: Your risk of stroke drops significantly.

And that’s just the physical side. Many people find quitting improves their mental wellbeing too — not to mention the financial savings. Smoking a pack a day? You could save around $7,500 a year, check out this Quit Savings Calculator.

Move your body, support your lungs

We’ve asked CBHS Wellness Consultant and Exercise Physiologist, Alia, for her top tips when it comes to moving your body to support your lungs. According to her, exercise is one of the best things you can do for your lungs. It helps improve your lung capacity, oxygen use, and can even reduce inflammation over time.

Here are Alia’s top lung-friendly exercises:

• Walking, especially in nature or near the ocean, for fresh, oxygen-rich air
• Stretching and yoga, to open up the rib cage and encourage deep breathing
• Strength training, which boosts oxygen efficiency and helps manage body weight — a key factor in lung health
• Breathwork, which trains your diaphragm and increases total lung capacity. Try a simple breathwork exercise below.

Try this: pursed lip breathing

This simple technique helps keep your airways open longer, improves oxygen delivery, and can reduce feelings of anxiety:

1. Inhale deeply through your nose
2. Purse your lips (like you’re about to blow out a candle)
3. Exhale slowly and gently through pursed lips.

Aim for 3-5 rounds to feel calm and centred.

Healthy lungs checklist

Want to keep your lungs happy every day? Try adding these to your routine:

• Breathe through your nose
• Get fresh air and move your body
• Avoid exposure to smoke or pollution
• Eat a balanced diet with plenty of antioxidants
• Practise calming breathwork
• Stay on top of your check-ups.

Take a deep breath — and give your lungs a little love. They do so much for you, and a few simple lifestyle changes can make all the difference in protecting your respiratory health.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

Source:

https://lungfoundation.com.au/lung-health/protecting-your-lungs/how-your-lungs-work/

https://www.nhlbi.nih.gov/health/lungs/breathing-benefits

https://pmc.ncbi.nlm.nih.gov/articles/PMC4670772/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10102582/

https://www.sciencedirect.com/topics/medicine-and-dentistry/nasal-breathing

https://www.healthdirect.gov.au/respiratory-system

https://lunghealth.lungfoundation.com.au/

https://lungfoundation.com.au/lung-health/protecting-your-lungs/caring-for-your-lungs/

https://www.betterhealth.vic.gov.au/health/healthyliving/What-to-expect-when-you-quit-smoking

https://www.makesmokinghistory.org.au/why-quit/to-save-money/quit-savings-calculator

https://lungfoundation.com.au/patients-carers/support-services/lung-disease-and-exercise/

https://www.verywellhealth.com/copd-exercise-how-to-pursed-lip-breathing-5204495

https://www.canberratimes.com.au/story/8914067/only-seven-countries-meeting-who-air-quality-standards/

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/circulatory-system