Lung Capacity: What Is It and Can You Improve It?

If you’ve ever felt winded while climbing stairs or out of breath during a workout, you might wonder if there’s a way to increase your lung capacity so you can breathe easier.

The answer might surprise you. Part of the confusion comes from the term “lung capacity” itself. Many people use it to describe how easily they can breathe. But breathing better and increasing lung capacity aren’t necessarily the same thing.

While breathing exercises, workouts and healthy habits can help you feel less short of breath, they don’t actually change how much air your lungs can hold. Instead, those healthy habits can strengthen your lungs so you can use them more efficiently.

Pulmonologist Philippe Haouzi, MD, PhD, offers advice to support your lung health over time.

What is lung capacity?

In medicine, “lung capacity” refers to how much air your lungs can hold and move. It’s measured in liters and broken down into several parts:

• Vital capacity (VC) is the maximum amount of air you can move in and out of your lungs.
• Functional residual capacity (FRC) is the amount of air left in your lungs after you breathe out.
• Total lung capacity (TLC) is the total amount of air your lungs can hold.
• Tidal volume (TV) is the amount of air you breathe in and out with a single breath.

“Together, these measurements give us a complete picture of how well your lungs are functioning,” says Dr. Haouzi.

The actual size of your lungs and how much air they can hold are largely determined by genetics, body size, age and sex.

“Your lungs can’t dramatically grow larger in adulthood,” he continues. “The lungs you’re born with are the lungs you have. That’s why it’s so important to try and preserve their function and keep them healthy.”

What is normal lung capacity?

There’s no single “normal” lung capacity.

“We look at different criteria to determine whether your lung capacity is higher or lower than expected, depending on your age, height and whether you’re male or female,” says Dr. Haouzi.

Healthcare providers use pulmonary function tests like spirometry to measure how well your lungs are working. They then use specialized tools and reference calculators to compare those results with healthy people who have similar characteristics to determine whether your lung function falls within a normal range.

Can you increase lung capacity?

Here’s the key: You can’t really increase your lung capacity if your lungs are healthy.

“Your lung capacity is largely determined by the structure of your lungs,” clarifies Dr. Haouzi. “There’s a limit to how much your lungs can grow and how much oxygen they can hold when you’re an adult.”

Think of it like building muscle and improving strength. Genetically, your muscles can only get so big before they reach their limit. But even at their largest, you can continue to improve your strength and power.

There’s not much you can do to make your lungs physically bigger. But you can:

• Protect your lungs from damage.
• Maintain your current lung function.
• Improve how well you utilize each breath.

Maintaining healthy lungs

Improving your lung function is especially helpful if you have:

• Structural lung damage or scarring
• Chronic obstructive pulmonary disease (COPD)
• Pulmonary fibrosis
• Lung disease
• Infections
• Asthma

“Permanent damage to the lungs can’t be reversed,” says Dr. Haouzi. “But you can improve how well you’re breathing with medications, surgery and other interventions.”

Want to maintain healthy lungs? Give these strategies a try.

Stay physically active

Regular exercise is one of the best ways to maintain your lung health. Physical activity helps your body use oxygen more efficiently. As your lungs won’t have to work as hard, over time, this can make you feel less short of breath during daily activities.

“A well-trained person uses their breathing more efficiently,” reports Dr. Haouzi. In other words, exercise helps you get more out of the lung capacity you already have.

Maintain a healthy weight

Carrying excess weight, especially around your abdomen, can limit how far your lungs expand. Fat tissue also causes inflammation that can affect your airways and worsen respiratory conditions like asthma.

Achieving a healthy weight may help you breathe more efficiently at rest or while exercising.

Practice breathing techniques

Breathing exercises — like diaphragmatic breathing or slow, controlled breaths — can help.

Breathwork doesn’t increase lung capacity, but it can:

• Help slow your breathing
• Reduce anxiety-related breathlessness
• Improve your breathing pattern

They may also help empty your lungs more effectively if you have a lung condition like COPD.

“With regular respiratory exercise, you can train your diaphragm to take the time to empty the lungs so you can improve or limit some of the impact of lung disease,” notes Dr. Haouzi.

Treat underlying lung conditions

If you have a lung condition, like asthma or COPD, treatment plays a key role in preserving lung function. While you can’t reverse structural damage, managing your symptoms may help prevent further decline.

Treatment may include:

• Medications to open airways or reduce inflammation
• Pulmonary rehabilitation programs
• Guided breathing exercises

“These approaches help your lungs get back to their best possible function,” says Dr. Haouzi.

Avoid lung damage

Protecting your lungs is the most important thing you can do to maintain lung capacity over time.

Give your lungs a helping hand by:

• Avoiding smoking or vaping
• Staying up to date on recommended vaccines
• Reducing your exposure to harmful chemicals or environmental irritants

Know when to see a doctor

Shortness of breath is one of the most common signs that something may be wrong with your lungs. It often starts during physical activity, like walking or climbing stairs, and may progress over time with activities that were previously easy.

Other symptoms to watch for include:

• Persistent or unexplained cough
• Coughing up blood
• Wheezing
• Dizziness
• Numbness
• Fainting

“Shortness of breath can also be a result of a heart issue,” states Dr. Haouzi. “If you’re having these symptoms, make an appointment so we can help figure out how to treat them.”

Deep breaths

Improving lung capacity is less about building bigger lungs and more about making the most out of the ones you have. If you’re looking to improve the way you breathe or want to improve your overall physical fitness, respiratory therapists and physical therapists can help you learn to breathe fully and more efficiently.