We all know that eating well, staying active, and good genes help us live longer. But one of the most powerful predictors of lifespan is often overlooked: your lung capacity. In Breath: The New Science of a Lost Art, author James Nestor explores how lung volume—how much air you can inhale and exhale—is a stronger indicator of health and longevity than many realize. At BreatheWorks, we help you harness this science to breathe, sleep, and live better.
The Surprising Science: Lung Capacity & Lifespan
Decades of medical research point to a powerful link:
The larger your lung capacity, the longer—and more healthfully—you’re likely to live.
- A landmark study published in the New England Journal of Medicine followed over 5,200 adults for more than 20 years. It found that lung capacity was the single best predictor of mortality, even when controlling for age, smoking, blood pressure, and cholesterol (NEJM, 1988).
- This effect held true even for people who never smoked—suggesting that lung health is about much more than avoiding cigarettes.
- James Nestor summarizes: “Lung capacity predicts health and longevity as strongly as genetics, diet, or exercise—and in some cases, even more.”
Why Does Lung Capacity Matter So Much?
Oxygen = Life
Every cell in your body needs oxygen. Larger lung volumes mean you can deliver more oxygen to your heart, brain, and muscles with every breath. Over time, this means:
- Lower risk of heart attack and stroke
- Better brain function and memory
- Faster recovery from illness or surgery
- Reduced risk of chronic conditions like COPD and diabetes
The Problem: Modern Living Shrinks Our Lungs
Sedentary lifestyles, shallow breathing, chronic mouth breathing, poor posture, and airway dysfunction can all reduce your functional lung capacity—sometimes by as much as 20–30% over a lifetime ([Breath, James Nestor, 2020]).
How Can You Improve Your Lung Capacity?
1. Practice Deep, Slow Breathing
Studies show that controlled, diaphragmatic breathing (slow, belly breaths) can increase lung capacity and efficiency.
- The “Perfect” Breath: Nestor recommends inhaling for 5.5 seconds, exhaling for 5.5 seconds—about 5–6 breaths per minute.
- Research in the Journal of Alternative and Complementary Medicine found that slow breathing increases oxygenation, improves heart rate variability, and lowers blood pressure (JACM, 2001).
2. Maintain Good Posture
Slouching compresses the lungs and diaphragm. Good posture—shoulders back, chin neutral, spine elongated—helps your lungs expand fully.
3. Stay Active
Aerobic exercise (walking, cycling, swimming) challenges your lungs to work harder and expand more fully. Even light daily activity helps maintain lung health as you age.
4. Nasal Breathing > Mouth Breathing
Nasal breathing warms, humidifies, and filters air, encouraging deeper breaths and larger lung expansion.
5. Myofunctional Therapy
Strengthening orofacial muscles and correcting dysfunctional breathing patterns can directly improve airway function and, by extension, lung capacity.
How We Help at BreatheWorks
Our clinicians assess your breathing patterns, posture, and airway function to identify what’s limiting your lung capacity. With custom myofunctional therapy, posture coaching, and practical breathing exercises, we help you maximize your lung health—so you can live longer, stronger, and better.
Take the time to improve your breathing—it’s an investment in your future. Contact BreatheWorks to learn how we can help you expand your lungs, and your longevity.
