By Ayurveda Practioner, Smita Naram, Co-Founder of Ayushakti
Our respiratory system consists of various organs and tissues responsible for breathing. Respiratory issues affect everyone at some point in their lives, whether it’s a simple cough from a common cold or more severe difficulties like those linked to allergies or asthma. These challenges often lead to ongoing discomfort for those affected.
In Ayurveda, the description of respiration is brief yet poetic. It states that “prana vayu”, one of the five types of vata, flows from the navel area through the throat, reaches the outside air to absorb its vital energy, and then returns to nourish the body.
Ayurveda approaches the diagnosis of respiratory diseases not by focusing on microbial infections but by considering the systemic imbalances caused by respiratory distress. It also acknowledges that the respiratory system can be influenced by mental state, metabolism, and excretory functions within the body.
With today’s lifestyle, pollution and humidity around us its has become essential to improve, clear and strengthen our respiratory system. Here are a few tips for that:
- Quit Smoking: Smoking is one of the leading causes of lung damage and disease. If you currently smoke, quitting can greatly improve your lung health. One should also avoid secondhand smoke and stay away from areas where smoking is allowed, and ask family and friends who smoke not to do so indoors
- Maintain a healthy Weight: Healthy eating and physical activity can prevent obesity-related conditions like sleep apnea, which impacts lung health
- Be Active: Regular exercise strengthens your lungs, improves circulation, and reduces the risk of respiratory issues. Always consult a healthcare provider before starting a new exercise program
- Limit Exposure to Pollution: Check the Air Quality Index before outdoor activities and avoid heavy traffic to reduce exposure to harmful air pollutants
- Reduce Indoor Pollution: Keep your home well-ventilated, clean regularly, and avoid products that release harmful fumes like strong cleaners or burning wood
- Get Vaccinated: Protect your lungs by getting an annual flu shot and asking your doctor about the pneumonia vaccine
- Use Protective Gear: In workplaces with exposure to pollutants, always wear the recommended protective gear
Yoga and Exercise for Respiratory Health
One should also incorporate yoga and exercise into their daily routine to improve lung function and oxygen flow. Some effective practices are:
Pranayama Techniques:
- Bhastrika: 5 rounds
- Kapalbhati: 10 minutes
- Anulom Vilom: 10 minutes
- Ujjayi: 5 rounds
- Shitali & Sitkari: 5-10 rounds for dry coughs
Neck Exercises:
Turn neck right to left, up and down, and rotate clockwise and counterclockwise, 10 times each
Omkar Pranayama: Deep breath in and chant Om, extending the O sound longer and M shorter. Repeat 5 times.
Jalneti: Cleanse nasal passages to improve breathing.
Incorporating these yoga practices, along with regular physical activity, will support long-term respiratory healt
