The familiar smog has descended all over Delhi NCR, and we are struggling to breathe even after climbing a few stairs. The doctors advised us to stay indoors, but what can we do ourselves to strengthen our lungs?
The answer is Pranayama – an ancient, natural detox for your lungs. Yoga Classes in Delhi often teach these breathing exercises, specifically to help your lungs cope with Delhi’s pollution.
Here are the top 4 pranayamas which can be your indoor heroes when the air feels heavy:
Before You Begin:
The best way to do any pranayama is sitting in Sukhasana or Padmasana, as this position allows your lungs to expand fully. That’s why the best yoga classes focus on getting the posture right.
1. Kapalbhati (Skull shining breath)
It addresses: Inflammation and congestion.
Kapalbhati is like an internal massage for your airways, which helps by reducing the inflammation caused by pollutants.
How to do it:
- Gently breathe in.
- Exhale through your nose with a quick force, making a hissing sound, pulling your navel sharply back towards your spine.
- Then inhale again.
- Repeat this cycle, gently inhale and then forcefully exhale with a hissing sound, for 20 times.
This pranayama helps you to take deeper breaths, instead of the shallow breaths we usually get from stress and polluted urban air.
2. Anulom Vilom (Alternate Nostril Breathing)
It addresses: Anxious breathing
By breathing through one nostril at a time, Anulom Vilom makes sure both of your lungs are working evenly.
How to do it:
- Gently fold your middle and index fingers into the palm of your right hand, in Vishnu Mudra.
- Using your thumb, close your right nostril, and take a deep breath in through your left nostril.
- Release the right nostril and, using your ring finger, close your left nostril and exhale through your right nostril.
- Keeping the left nostril closed, inhale slowly through your right nostril.
- Repeat this cycle 20 times.
This kind of slow breathing releases Nitric Oxide in our body, a gas that fights against germs and thus a perfect companion when the AQI goes high.
3. Bhastrika (The Bellows Breath)
It addresses: Shallow breathing
Just like the bellows are used to fan a fire, this pranayama works like bellows, using strong, rhythmic breaths to fuel your inner fire and make your lungs more resilient.
But you should not practice it if you have:
- High blood pressure
- Heart issues
- Vertigo or migraine
How to do it:
- Breathe in forcefully through your nose, expanding your chest and filling your lungs.
- Without pausing, exhale strongly through your nose, pulling your navel slightly toward your spine. (The sound should be audible, but not strained.)
- Inhale and exhale at a steady pace, with the same force and duration.
- After finishing one round (10-15 breaths), close your eyes and take a few slow, natural breaths.
Good Yoga Classes always teach you the right pace and force to avoid any dizziness. If you’re a beginner, start with fewer rounds and slowly increase the rounds as your stamina increases.
4. Ujjayi (The Victorious Breath)
It addresses: Constricted bronchial passages
This helps to open your tiny airways, which get constricted due to pollution.
How to do it:
- Close your mouth and keep your lips gently closed throughout the practice.
You’ll only breathe through your nose.
- Remember when we try to fog up a mirror to make that little “haaa” sound from our throat? Now do that with your mouth closed. You should feel a gentle tightening at the back of your throat.
- Breathe in deeply through your nose while keeping the throat gently constricted.
- Exhale slowly through your nose, making a soft sound like that of a soft ocean wave.
- Continue breathing in and out this way for 10–15 rounds.
This pranayama is especially helpful for people with thyroid problems as it improves blood circulation to the thyroid gland, hence stimulating its natural function.
See also: The Modern Shift Toward Health-Oriented Nutrition
A Little Extra Care for Your Lungs This High-AQI Season:
When practiced consistently, these breathing techniques can help soothe your body’s reaction to dust and pollutants.
It’s even better if you can pair these with simple home remedies like drinking fresh amla juice or gargling with saltwater. Together, all of them will silently nurture your health from the inside out 🙂
