Air Pollution is something which we deal with throughout the year. Urbanization, ruinous agricultural practices, and industrial growth are the grounds that generally lead to an increase in pollutants that harm the air quality, affecting our respiratory health in both the short and long term. Some of the pollutants are particulate matter (PM2.5 and PM10), sulphur dioxide (SO2), nitrogen dioxide (NO2), carbon monoxide (CO), and ground-level ozone (O3). These dangerous pollutants can cause oxidative stress, inflammation, and damage to the respiratory organs, leading to lung problems such as asthma, chronic obstructive pulmonary disease (COPD), and even lung cancer in some extreme cases. There is no permanent solution for air pollution, however, we can take precautions, and the first step that comes to everyone’s mind is breathing exercises.
Talking about Breathing exercises, these are exercise patterns that can improve the efficiency at which our lungs function. While no breathing exercise can completely protect against air pollution, some breathing techniques can significantly help individuals improve their lung and respiratory functions, so we can say that there are various benefits of breathing exercises. It is valuable to mention that lung health should also be kept in check, on a regular basis. Now, let’s discuss in detail how such breathing exercises can help our lungs.
How Breathing Exercises Help Our Lungs
- Improves Lung Capacity: Benefits of breathing exercises include enhancing lung efficiency and oxygen exchange.
- Strengthens Respiratory Muscles: Practicing breathing techniques regularly fortifies the diaphragm and intercostal muscles.
- Clears Airways: One of the benefits of breathing exercises is that they can help remove mucus and limit the risk of infections.
- Reduces Lung Inflammation: Avoiding pollutants and practicing breathing techniques minimize irritation and inflammation in lung tissues.
- Protects Against Chronic Diseases: Deep breathing exercises also lower the risk of conditions such as bronchitis, asthma, and COPD.
- Boosts Endurance: One of the notable benefits of breathing exercises is that better oxygen intake supports physical performance and stamina.
- Promotes Relaxation: Breathing exercises provide a sense of control in oxygen intake which ultimately reduces stress, benefiting the proper lung function.
Now that we have discussed the benefits of breathing exercises, there are certain tips 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 forward, it’s time to jot down some of the helpful breathing techniques that one can consider.
Helpful Breathing Exercises to Keep Lungs Healthy
- Diaphragmatic Breathing- The very first exercise is diaphragmatic breathing, one of the helpful deep breathing exercises that strengthen the diaphragm and fill our lungs with air more efficiently. For this breathing technique, one must:
- Sit or lie down on flat surface, comfortably.
- Relaxing their shoulders, they should shift them downward 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 moving through their nostrils into the abdomen.
- Moving on, the air should be exhaled slowly through the mouth, and it should be felt in the stomach gently contracting.
- Repeat these steps several times for the best results.
2. Alternate Nostril Breathing– It is significantly a Yoga breath control technique. It is a type of breathwork that can be done as a part of meditation. Talking about the benefits, it relaxes our body and mind, reduces anxiety, and promotes overall well-being. Talking about the breathing technique, one must:
- Sit in a proper comfortable position with their legs crossed.
- Placing the left hand on the left knee, one must lift the right hand toward the nose.
- The next step is to exhale properly and then use the right thumb to close the right nostril.
- Now, one must inhale via the left nostril and then close the left nostril with their fingers. Opening the right nostril, exhale through this side.
- It should be then performed and vice versa. This is one cycle.
- Continue for up to 5 minutes.
- Always complete the practice by finishing with an exhale on the left side.
3. Lion’s Breath- Another Yogic practice in which an individual mimics a lion’s roar, not quite literally. It is a practice that calms the mind, dispels stress, and eliminates anxiety. To perform this breathing exercise, one should:
- Sit comfortably with a straight spine.
- Inhale deeply through their nose.
- While exhaling, the mouth should be open wide, stick out the tongue, and make a “ha” sound as breathing out.
- This can help release tension in the chest and face.
4. Pursed lip breathing: One of the most practiced breathing exercises, pursed lip breathing is an exercise that helps an individual to slow down their breathing and inhale and exhale more air. To perform this exercise, you should:
• Inhale slowly through your nose for 2 counts.
• Feel your belly get larger as you inhale.
• Pucker your lips, like you are going 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 can also perform additional breathing techniques such as Box breathing, Buteyko Breathing Technique, Chest breathing, Bamboo breathing, etc.
Additionally, many individuals get concerned about the age groups, whether kids or elderly people perform these breathing exercises or not. So, let’s resolve the query 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 perform complicated breathing techniques such as Kapalbhati or hold their breath while performing Pranayama for a long time.
At Anytime Fitness India, our Certified Trainers provide proper guidance and make sure that all breathing exercises should be performed with precision. If you are someone willing to practice Yogic Breathing exercises with professionals, Become a Member Now and leverage all the benefits that come with it.