As the smog season tightens its grip across many Indian cities, the air turns thick with fine particles that irritate airways and test lung resilience every single day. While masks and air purifiers are common lines of defence, experts emphasise that our daily breathing habits play a crucial, often overlooked role in managing the impact of polluted air.
Why Breathing Right Matters in Polluted Air
When the air quality dips, the body's natural response can often worsen the situation. People tend to breathe more shallowly or through their mouths, which bypasses the nose's natural filtration system. The right breathing exercises are not quick fixes but gentle, sustained practices that can calm the lungs, improve oxygen efficiency, and help manage the daily stress that comes with hazardous air. These techniques support the body when the atmosphere feels heavy and harsh.
1. Nose-First Breathing Reset
This fundamental exercise trains your lungs to filter air more effectively. The nose naturally warms and traps particles before air reaches the sensitive lung tissue. To practice, sit comfortably and keep your mouth closed. Inhale slowly and deliberately through your nose for a count of four seconds. Gently pause for two seconds. Then, exhale smoothly through your nose for six seconds. Repeating this cycle for about five minutes can encourage a calmer breathing pattern on polluted days and significantly reduce mouth breathing, which often exacerbates throat and airway irritation.
2. Low Belly Breathing for Lung Relief
Exposure to smog frequently leads to unconscious, shallow chest breathing. Belly breathing, or diaphragmatic breathing, helps the lower lobes of the lungs expand fully, promoting better oxygen exchange. Place one hand on your chest and the other on your belly. Inhale deeply through your nose, focusing on letting your belly rise outward while your chest remains relatively still. Exhale slowly and feel the belly fall back. This practice not only improves oxygenation but also relaxes the tight breathing muscles that strain under polluted air.
3. Pursed-Lip Breathing After Outdoor Exposure
Returning indoors after time outside, your lungs may feel heavy or tight. Pursed-lip breathing is a valuable technique to help clear trapped air and keep the airways open. Inhale gently through your nose for two seconds. Then, purse your lips as if you are about to softly blow out a candle. Exhale slowly and steadily through your pursed lips for four seconds. This method slows down the breathing rate, prevents the premature collapse of small airways, and is particularly helpful during smoggy conditions.
4. Humming Breath to Soothe Airways
The simple act of humming during exhalation creates gentle vibrations in the throat and chest. Sit upright, inhale normally through your nose, and as you exhale, produce a soft, steady hum. Keep the sound relaxed. This exercise, reminiscent of the 'Bhramari' pranayama, is believed to support the release of nitric oxide in the nasal passages, which can improve blood flow and airway comfort. The calming vibrational effect is also appreciated by many during stressful pollution alerts.
5. Evening Lung-Release Breathing
The effects of polluted air exposure accumulate through the day. This wind-down exercise prepares your lungs and nervous system for restful sleep. Lie on your back with knees slightly bent for comfort. Inhale through your nose for four seconds. Exhale through your mouth for six seconds, consciously relaxing your shoulders, jaw, and chest. Continue this gentle rhythm for five to seven minutes. Many practitioners find that this leads to deeper, more restorative sleep by slowing the breathing rhythm before bedtime.
A crucial disclaimer: This information is for general awareness only. Breathing exercises are a supportive practice and do not replace medical treatment or offer complete protection against air pollution. Individuals with pre-existing conditions like asthma, COPD, or other respiratory issues must consult a healthcare professional before starting any new breathing regimen.
