8 breathing exercises to reduce the impact of air pollution on body

Breathing exercises

Breathing in polluted air can harm our lungs, irritate our throats, and even affect our overall health. But did you know that certain breathing exercises can help your body deal with harmful pollutants? Here are 8 easy and effective breathing techniques to protect yourself.

Pursed-lip breathing

It is a simple technique that helps improve oxygen intake and strengthens your lungs. Inhale deeply through your nose for two counts, then exhale slowly through pursed lips for four counts.

Diaphragmatic breathing

Also known as belly breathing, this exercise targets the diaphragm, helping you take fuller breaths. Sit or lie down comfortably. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, allowing your belly to rise. Exhale slowly through your mouth.

Nadi Shodhana

A popular yoga technique helps clear nasal passages and improve lung function. Close your right nostril with your thumb and inhale deeply through the left nostril. Then, close the left nostril and exhale through the right. Repeat on the other side.

Kapalabhati

It is an energising breathing technique that detoxifies the lungs. Sit in a comfortable position. Take a deep inhale and then exhale forcefully through your nose while contracting your abdominal muscles. Allow the inhale to happen naturally. Repeat this rhythmically.

Anulom Vilom

It is another yogic practice that calms the nervous system and promotes better oxygen flow. Close your right nostril and inhale through the left. Close the left nostril and exhale through the right. Then reverse the process.

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Resonant breathing

It is also known as coherent breathing which helps lower stress and improve oxygen flow. Breathe in for a count of five and then breathe out for a count of five, ensuring a slow, steady rhythm.

Ujjayi

This is often practised during yoga, clears your respiratory tract and strengthens your lungs. Inhale deeply through your nose while slightly constricting your throat. Exhale slowly through your nose, making a soft ocean-like sound.

Buteyko breathing technique

The Buteyko method helps in reducing over-breathing, which can worsen the effects of pollution. Take a small inhale through your nose, followed by a small exhale. Hold your breath for a few seconds, then resume gentle breathing.

Pro tip

Do not practice these exercises outdoors. Perform them where the air pollution is not on the higher levels.

Thanks For Reading!

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