Breathing Exercises to Protect Your Body from Air Pollution

Air Pollution is something which we deal with throughout the year. Urbanization, destructive farming methods, and industrial expansion are the grounds that typically lead to an increase in pollutants that disrupt the air quality, harming our respiratory health in both the short and long term. Some of the contaminants are particulate matter (PM2.5 and PM10), sulphur dioxide (SO2), nitrogen dioxide (NO2), carbon monoxide (CO), and ground-level ozone (O3). These harmful pollutants can cause oxidative stress, inflammation, and damage to the respiratory organs, leading to lung disorders such as asthma, chronic obstructive pulmonary disease (COPD), and even lung cancer in certain extreme cases. There is no permanent remedy for air pollution, however, we can take measures, and the first step that comes to everyone’s mind is breathing exercises.

Talking about Breathing exercises, they are workout routines that can increase the efficiency at which our lungs function. While no breathing exercise can totally guard against air pollution, several breathing techniques can greatly assist individuals enhance their lung and respiratory functions, therefore we can claim that there are numerous advantages of breathing exercises. It is vital to add that lung health should also be kept in check, on a frequent basis. Now, let’s explore in detail how such breathing exercises might aid our lungs.

How Breathing Exercises Help Our Lungs

• Improves Lung Capacity: Benefits of breathing exercises include boosting lung efficiency and oxygen exchange.

• Strengthens Respiratory Muscles: Practicing breathing methods routinely fortifies the diaphragm and intercostal muscles.

• Clears Airways: One of the benefits of breathing exercises is that they can help clear mucus and minimize the risk of infections.

• Reduces Lung Inflammation: Avoiding pollutants and exercising breathing methods lessen irritation and inflammation in lung tissues.

• Protects Against Chronic Diseases: Deep breathing exercises also lessen the risk of illnesses such as bronchitis, asthma, and COPD.

• Boosts Endurance: One of the obvious advantages of breathing exercises is that better oxygen intake enhances physical performance and stamina.

• Promotes Relaxation: Breathing exercises create a sense of control in oxygen intake which eventually decreases tension, benefitting the appropriate lung function.

Now that we have reviewed the benefits of breathing exercises, there are some strategies to cope with the air pollution that everyone should know. Have a look at “How Air Pollution Effects on Health: A Deep Dive into Health Risks”. Moving on, it’s time to set down some of the useful breathing strategies that one might explore.

Helpful Breathing Exercises to Keep Lungs Healthy

1. Diaphragmatic Breathing

The very first exercise is diaphragmatic breathing, one of the important deep breathing exercises that strengthen the diaphragm and fill our lungs with air more efficiently. For this breathing method, one must:

• Sit or lay down on level surface, comfortably.

• Relaxing their shoulders, they should shift them lower away from ears.

• Now, putting a hand on the chest, the other hand should be placed on abdomen.

• The next step is to take a deep breath in through the nose until you can’t take in any more air. One should feel the air going via their nostrils into the belly.

Moving on, the breath should be expelled slowly via the lips, and it should be felt in the stomach softly contracting.
Repeat these instructions numerous times for the best results.

2. Alternate Nostril Breathing

It is primarily a Yoga breath control method. It is a sort of breathwork that may be done as a component of meditation. Talking about the advantages, it calms our body and mind, decreases anxiety, and enhances general well-being. Talking about the breathing method, one must:

• Sit in a suitable comfortable position with their legs crossed.

• Placing the left hand on the left knee, one must elevate the right hand toward the nose.

• The next step is to exhale properly and then use the right thumb to shut the right nostril.

• Now, one must inhale into the left nostril and then shut the left nostril with their fingers. Opening the right nostril, exhale via this side.

• It should be then executed and vice versa. This is one cycle.

• Continue for up to 5 minutes.

• Always complete the drill by completing with an exhale on the left side.

Read Also: Muscle-Building Exercises for Beginners

3. Lion’s Breath

Another Yogic technique in which an individual replicates a lion’s roar, not quite literally. It is a discipline that soothes the mind, dispels tension, and relieves worry. To complete this breathing exercise, one should:

• Sit comfortably with a straight spine.

• Inhale deeply via their nose.

• While exhaling, the mouth should be open wide, put out the tongue, and create a “ha” sound while breathing out.

• This can help alleviate tension in the chest and face.

4. Pursed lip breathing

One of the most practiced breathing exercises, pursed lip breathing is an activity that allows an individual to slow down their breathing and intake and exhale more air. To accomplish this activity, you should:

• Inhale gently through your nose for 2 counts.

• Feel your tummy expand larger as you inhale.

• Pucker your lips, as you are ready to whistle or blow out a candle.

• Further, exhale slowly through your lips for 4 or more counts.

• Exhale normally. Do not force air out.

Along with these breathing exercises, one may also execute other breathing methods such as Box breathing, Buteyko Breathing Technique, Chest breathing, Bamboo breathing, etc.

Additionally, many persons are concerned about the age ranges, whether youngsters or old people execute these breathing exercises or not. So, let’s resolve the question for you!

The benefits of breathing exercises are obvious but individuals with breathing problems or health issues such as cardiac arrhythmia, high blood pressure, slow heart rate, angina or chest pain, and heart diseases – should take proper precautions and seek guidance before starting any breathwork practice. Talking about children under the age of 5, should not do sophisticated breathing methods such as Kapalbhati or hold their breath while conducting Pranayama for a long period.