When outdoor air quality is poor, practice breathing exercises to prevent pollutants from damaging your respiratory system.
Deep breathing exercises to beat air pollution
Here are three simple breathing exercises to combat the effects of air pollution, suggested by yoga expert Nisha Dhawan.
1. Anulom Vilom Pranayam
Nadi Shodhana Pranayam is a breathing technique that helps in clearing blocked channels. This technique is also known as Anulom-Vilom Pranayam. Regular practice of at least 10 minutes per day will help clear blockages and is designed to purify the nadis or energy channels.
2. Kapalbhati
Kapalbhati is the top choice of every yoga practitioner. It helps in detoxifying the entire system. For people suffering from shortness of breath, this breathing technique can help flush out toxins from the lungs and brain. Kapalabhati increases oxygen flow and improves digestion besides clearing the respiratory system.
3. Bhastrika
This breathing exercise – often called the breath of fire – aids detoxification and removes pollutants from the body. This technique helps in keeping the stomach free from toxins and boosts our immunity.
The best way to practice Bhastrika is to sit in Vajrasana or Sukhasana, the classic cross-legged yoga position. Now make fists and bend your arms keeping them near your shoulders. While inhaling, raise your arms straight and open your fists. Now exhale forcefully as you bring your arms back to your shoulders and close your first arms. Continue this for at least 20 repetitions. Rest to end the session.
Yoga experts recommend doing these three breathing exercises regularly in the morning or afternoon, which can help reduce stress levels and flush out toxins from the body.
What are the benefits of deep breathing exercises?
1. Detoxification
Breathing exercises aid detoxification and give you energy. More air can flow in and out of your lungs allowing you to be more physically active.
2. Increase oxygen level
Breathing exercises can help get rid of stale air accumulated in the lungs, increase oxygen levels, and get the diaphragm back to its function. When your lungs are healthy, breathing becomes natural and easy.
3. Improves lung capacity
Breathing exercises can potentially help maintain or increase lung capacity in people who have no underlying lung problems.
4. To lead to relaxation
Deep breathing exercises can also stimulate the parasympathetic nervous system, which promotes relaxation and aids digestion.
Can everyone do deep breathing exercises?
Breathing exercises can be beneficial for all age groups, including children, adults and the elderly. People who have breathing problems or health problems, such as heart arrhythmia, slow heart rate, high blood pressure, angina or chest pain and heart disease – they should be careful and seek guidance before starting any breathing exercises. . Children below 5 years of age, unlike adults, should not engage in complex breathing techniques like Kapalbhati or hold their breath while doing pranayama for long periods of time. All breathing exercises should be done under the guidance of a professional.
Yoga expert Nisha Dhawan says it’s important to remember that some breathing exercises may not be suitable for everyone, especially people with specific medical problems. Please consult your doctor before starting any new breathing exercises.
