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Swimming is Fantastic for the Lungs
Lung Physiology — How the Lungs Work
The lungs are divided into lobes; the left lung is composed of the upper lobe, the lower lobe and the lingula (a small remnant next to the apex of the heart that doesn’t really count), the right lung is composed of the upper, the middle and the lower lobes. The two lobes on the left side are larger than the lobes on the right side.
To take a breath in, the muscles called the external intercostals contract moving the ribcage up and out. The diaphragm moves down at the same time, creating negative pressure within the thorax. The lungs are held to the wall of the thorax by the pleural membranes, and so expand outwards as well. This creates negative pressure within the lungs which act like balloons, and so air rushes in through the upper and lower airways. Expiration is mainly due to the natural elasticity of the lungs, which tend to collapse if they are not held against the thoracic wall. But you can force harder expiration through the same muscles you used to breath in.
Each branch of the bronchial tree eventually sub-divides many times over to form very narrow terminal bronchioles, which terminate in the alveoli. There are many millions of alveoli in each lung, and these are the areas responsible for gaseous exchange, presenting a massive surface area over which exchange occurs.
Each alveolus is very closely associated with a network of capillaries containing deoxygenated blood coming from the heart via the pulmonary artery. The capillary and alveolar walls are very thin, allowing rapid exchange of gases. CO2 moves into the alveolus through natural gas exchange because the concentration is much lower in the alveolus than in the blood, and similarly oxygen moves out of the alveolus as the continuous flow of blood through the capillaries prevents saturation of the blood with oxygen. As you know from when you breathe very rapidly, this gas exchange can occur very rapidly and efficiently.
Common Challenges to Lung Capacity and Comfortable Breathing
Like me, someone may have had a lobe of a lung removed. In my case it was because my bone cancer called osteosarcoma had spread to the lung. Lung is a common site for blood-born cancer cells to first land because it’s the first tissue site after the heart where cells can lodge. A lobectomy is a surgical procedure to remove a lobe of the lungs. In my case it was the left lower lobe, the largest lobe of all which means I am left with about 3/5 of the lung capacity of what I had before surgery. The vacated space left behind by the removal of a lung lobe gets filled in through natural expansion of the remaining lung. But the number of alveoli and capillaries for gas exchange is not changed; the spongy tissue of the lung simply expands and fills the empty space.
Asthma is a predisposition to chronic inflammation of the lungs in which the airways (bronchi) are reversibly narrowed. During asthma attacks, the smooth muscle cells in the bronchi constrict, the airways become inflamed and swollen, and breathing becomes difficult. But the alveoli are not affected. This is why if the spasm can be stopped through application of the appropriate drug through an inhaler, breathing quickly returns to normal. An asthmatics lung capacity remains unchanged.
Unfortunately emphysema drastically and permanently decreases lung capacity. Emphysema is a long-term, progressive disease of the lung that primarily causes shortness of breath. In people with emphysema, the lung tissues necessary to support the physical shape and function of the lung are destroyed. It is included in a group of diseases called chronic obstructive pulmonary disease or COPD (pulmonary refers to the lungs). Emphysema is called an obstructive lung disease because the destruction of lung tissue around smaller airways, called bronchioles, makes these airways unable to hold their functional shape upon exhalation. It is actually the fact that someone with emphysema cannot exhale and therefore cannot expel excess CO2 that makes them so short of breath. And it is the structural and irreversible damage to the actual structure of the lungs that prevents them from exercising. So stop smoking now if you do smoke.
Swimming and the Lungs
Swimming is one of the few forms of aerobic exercise where you cannot breathe whenever you want. In running, biking and every other land-based exercise you can think of, you can breathe whenever you want and can in fact “pant” to quickly draw in large quantities of oxygen. Swimming, when done correctly, only has your mouth above water when you turn your head and that is at a steady but slow pace compared to the rate we breathe during running or biking. This forces the swimmer to breath at a relatively slow and steady pace and to breath somewhat deeply on every breath. These attributes combined with the fact that when swimming you breathe in warm, moist air make swimming easy on the lungs and especially beneficial as a form of exercise for asthmatics.
Some people have stated in blogs I have read that “you absolutely cannot increase your lung capacity” no matter what you do. More accurately, it is true that you have a genetically determined number of alveoli responsible for gas exchange and this will not change (except go down as it did for me when a lobe of the lung is removed). But, and this is critical, there are changes that occur in the lungs that result in what we call conditioning. When you get in better shape first, you strengthen all the muscles that expand your lungs so they can expand further and last long just like any other muscles you condition. Second, as you condition you have actually grown more capillaries around each alveoli. Thus, your lungs become more efficient and you can hold your breath longer. Since capacity is defined not by the number of alveoli but by the amount of oxygen in and CO2 out in a set period of time, you really can increase lung capacity. I can personally vouch for this fact. Before I was a regular and dedicated swimmer I dig get short of breath climbing up a flight of stairs. And if I miss a few workouts even now I notice it. But when I am in shape from swimming it translates over to everything. Even skiing at high altitudes does not affect me more than full-lungers. I attribute this to the dedication I have to swimming at least 5 miles per week and I highly recommend this for anyone who has asthma or has had part of their lungs removed.
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Comment from John Long:
When I was in cross country in high school our coach made us run and time our breathing to our steps, and quite often it was 3 steps in and 3 steps out. This
is much slower than normal and it makes you feel like you are starving for air, but over time it gets much better.
This sounds great and it really does simulate the kind of steady rhythmic breathing one gets from swimming.
I couldn't agree more with this great article. Swimming is the complete workout for the body. I remember my younger brother who has small lungs, he took up swimming and now he's one of our city's super athlete.
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