How to Increase Oxygen Levels and Fight Stress? 

Hello ! In today’s med blog we are going to see about breathing exercises & oxygen levels. Our lives keep on running and we do not control breathing, it is a voluntary reaction. It is our tendency to take this as granted but aging leads to respiratory complications and experience breathing difficulties. Not only this, it is accompanied by breathing difficulty and unhealthy blood oxygen levels which in turn causes anxiety, stress and compromised immune health.

Why should you maintain your blood oxygen levels?

Blood delivers oxygen to all the cells in your body. You draw fresh oxygen into your lungs when you breath RBSs(red blood cells) bind with the oxygen and carry it through the bloodstream. Oxygen replaces worn out cells, provides energy, sustains immune system, and more. That’s why it’s important to make sure your blood oxygen level isn’t too high or too low. Naturally one can increase blood oxygen level or discuss different methods with doctor to maintain or elevate blood oxygen level. Blood oxygen level helps to know how well lungs, heart, and circulatory system work.

How exactly are blood oxygen levels measured?

Blood oxygen level/oxygen saturation is measured with a pulse oximeter. It is a small device that clips to your finger (or another part of your body) and determines the ratio of red blood cells that are carrying oxygen to those that are empty. The reading easily shows heart rate and oxygen saturation, it is helpful for the doctor to know whether the treatment shows improvement or not.
Awareness of oxygen saturation levels and how to use pulse oximeters has increased due to the current pandemic. It is a must to monitor older adults the flow of oxygen from the heart throughout the body; especially for those who have COPD(Chronic obstructive pulmonary disease), pneumonia, and heart disease.

What are the normal blood oxygen levels?

A healthy person has blood oxygen level that ranges between 95% and 100% – This means nearly all red blood cells are carrying oxygen to cells and tissues.
People living at higher altitudes or having chronic illness such as asthma, emphysema, or chronic obstructive pulmonary disease (COPD) have lower readings.
Low oxygen level(hypoxemia) is a reading between 90% and 92%. A reading this low means supplemental oxygen might be needed or there may be challenges that affect lungs function. A result below 90% indicates that they should seek medical attention.

Advantages of Breathing Exercises:

Respiratory therapists often teach their patients breathing techniques which relieves symptoms related with asthma attacks, high blood pressure, shortness of breath, chronic obstructive pulmonary disease (COPD) and sleep apnea.

According to the American Lung Association,“If practiced regularly, breathing exercises can help rid the lungs of accumulated stale air, increase oxygen levels and get the diaphragm to return to its job of helping you breathe.”

Pulmonary rehabilitation is the use of exercise, education and behavioral intervention for people with lung disease or other conditions that affect lungs.
Healthy individuals can also experience the calming and rejuvenating effects of controlled breathing. Breathing exercises help to boost overall respiratory health and lung capacity. Everyone can practice these techniques to & see the advantages.

Types of Breathing Techniques to increase oxygen levels:

There are three breathing exercises that has been explained below.

1.Diaphragmatic Breathing (belly breathing):

There is a right way to breathe, but most of us do not follow that. Patients with limited lung capacity have the habit of taking short, shallow breaths into their chest. If the chest rises as a person takesa breath, it indicatesimproper breathing. A proper breath will draw air into the lungs, pushing the diaphragm down and visibly expanding the belly. Follow these steps to engage in deep, diaphragmatic breathing:

  1. Sit up straight, with one hand on the stomach and the other on the chest.
  2. Inhale slowly and deeply through the nostrils, feeling the stomach expand with each full, diaphragmatic breath.
  3. Exhale slowly out of the mouth.
  4. Repeat six or more times each minute for up to 15 minutes.

2.4-7-8 Breathing:

This well known 4-7-8 breathing method has been advertised as one of the best(and speedy) ways to fall asleep. On account of evidence it is said that a person can drift off in less than a minute using this technique. This method also helps to ease tension and promote relaxation. Practicing this breathing exercise twice a day will help reduce stress and anxiety, which may provide relief from insomnia, mood swings and food cravings.

  1. Breathe out fully through the mouth, creating a wind-like “whoosh” noise.
  2. Keeping the mouth closed, inhale through the nose and silently count to four.
  3. Hold this breath while counting to seven.
  4. Exhale through the mouth for a count of eight, repeating the “whoosh” sound.
  5. Repeat steps two through four five times.

3.Buteyko Nose Breathing:

This technique was invented to stop asthma attacks and treat other respiratory problems. People around the world have love this breathing method especifically because it is natural and very effective. Thousands have reported relief from asthma, sleep apnea and hypertension by integrating this proven method, which balances the body’s oxygen and carbon dioxide levels, into their daily routines. As a note, it is best to have senior patients initially perform this exercise under supervision to avoid improper technique that can result in hyperventilation.

  1. In a quiet comfortable place, sit up straight and focus on breathing.
  2. Keeping the mouth closed, inhale slowly through the nostrils to fill the lungs.
  3. Exhale through the nostrils, slowly expelling air from the lungs, until you feel compelled to inhale.
  4. Repeat steps two and three five times.

4.Practice Breathing Exercises Daily

Patients using daily breathing techniques and notice positive result.  Tracking progress with a diary can help stick to the routine, recognize improvements and note any significant changes in your health. We breathe more than 25,000 times each day, so it is easy to get lazy when it comes to this largely involuntary process. Using these breathing exercises, seniors and caregivers alike can shake old habits and develop new ones that lead to improved physical health and a renewed sense of mental alertness and clarity in only a few weeks.


The awesome news is, these natural methods of increasing your blood oxygen level. Everyone can benefit from the improved concentration, better healing, and better sleep that higher levels of oxygen provides. Caregivers can help their aging loved ones alleviate troubling symptoms of chronic illness and improve their overall health through focused breathing exercises that increase oxygen saturation in the body and ease physical and mental stress. Let us include breathing exercises in our routine and make sure to do it daily without fail.

Thankyou For Reading
Be Strong Be Safe
May God Bless You All
Subin Joshua
Author: Hi there, my name is Subin Joshua, and I am a Medical student. I grew up in a family of teachers and know that being a social worker is my calling. My passion for helping others has been evident in my involvement in helping the poor and needy for the last three years. Through those experiences, I have learned to interact with a diverse group of people, which has increased my ability to relate to others.