Air Pollution: 7 Pranayamas to Overcome High AQI Levels

The air quality index or AQI level in Delhi and surrounding areas in India has reached a grim 400, with smoke and pollution making the air look dark. In addition to staying indoors and investing in a top-quality air purifier, it’s also important to take care of the insides of your lungs. Pranayama, a yogic breathing technique, can help with this. There are many types of pranayama that can be performed alternately throughout the week. These help keep your body cool and calm, cleanse your lungs, and prevent infections. Depending on the type, it can also have the effect of improving the quality of your sleep. But make sure you do it the right way and at the right time and place to get all the benefits.

What is Pranayama?

Pranayama is an ancient breathing technique with roots in the practice of yoga. Pranayama requires controlled breathing in different styles and lengths. By regulating your breathing, you can control the flow of prana, or life energy, in your body. There are different types of pranayama that help the lungs during air pollution. Improves lung capacity and respiratory function. In addition to this, it is also known to reduce stress and anxiety, boost the immune system, and lower blood pressure. It also promotes digestion and helps with weight management.

In addition to the physical benefits, pranayama also has many mental health benefits. Calms the mind, improves concentration, improves sleep quality, reduces stress and anxiety, and increases mental well-being.

What are the benefits of practicing pranayama during air pollution?

Yoga instructor Khushboo Shukla explains that pranayama makes the lungs strong enough to easily survive this period of high air pollution. Here’s how it helps:

1. Strengthen your lungs

Yes, pranayama involves deep conscious breathing exercises. A study published in the Journal of Clinical & Diagnostic Research states that pranayama improves breathing capacity by promoting chest wall expansion. This allows the lungs to expand and take in more oxygen. Regular pranayama also strengthens the muscles involved in breathing, such as the diaphragm and intercostal muscles. It also helps increase the efficiency of oxygen uptake and carbon dioxide expulsion. In this way, you can reduce respiratory problems such as asthma, bronchitis, and allergies.

2. Helps blood circulation

Pranayama involves deep breathing exercises. These help the lungs take in more oxygen. This increase in blood oxygenation helps improve circulation. Pranayama techniques such as Kapalabhati and Bhastrika require forceful exhalation. This will help stimulate not only your abdominal muscles, but also your diaphragm. Contraction of these muscles leads to more blood pumping. A study published in the journal Heart Views observed that after two weeks of pranayama and meditation, participants recorded significant reductions in resting pulse rate, systolic blood pressure, diastolic blood pressure, and mean arterial blood pressure. I did.

3. Improve immunity

Another benefit of doing pranayama to overcome high AQI readings is that it helps strengthen the body. The study, published in the Journal of Ayurveda and Integrative Medicine, states that pranayama is known to improve immune function and reduce infections. Air pollution can cause many respiratory and other illnesses that require a strong immune system. Pranayama also strengthens the immune system to fight bacteria and viruses. As pollution increases, cases of lung and heart disease increase. Performing pranayama at home in clean air is a sure way to heal the body from these problems.

Types of pranayama that help the lungs fight air pollution

Different types of pranayama help the lungs cope with the stress of smoke and air pollution that currently surrounds us. We will show you step by step how to do these.

1. Kapalbhati Pranayama

Kapalbhati pranayama is one of the most popular types of pranayama. This is a technique to warm up your body. It is also beneficial in removing toxins from the respiratory tract. This is part of Shat Kriya, a yoga purification technique.

step

• Sit comfortably cross-legged on a yoga mat or chair.
• Pull your stomach in and exhale quickly.
• Take a short breath.
• Repeat for 3-4 minutes, then take deep breaths for 2 minutes to normalize your heart rate.

2. Anulom Vilom Pranayama

This breathing technique helps balance both the nostrils and the left and right hemispheres of the brain. This also promotes physical, mental, and emotional stability. It is very effective in regulating the hormonal balance in the body. Additionally, it helps improve immunity and metabolism.

step

• Sit up straight and close your right nostril with your right thumb.
• Exhale completely through the left nostril
• Then breathe in through your left nostril and exhale through your right nostril
• Breathe in through the right nostril and exhale through the left nostril
• This is one cycle of alternate nostril breathing, and you should repeat this for at least 7 to 8 minutes.

3. Bhramari Pranayama

Another type of pranayama is brahmari pranayama. This is also called humming breath. It has many benefits for both physical and mental health. This breathing technique helps improve heart function. Blood oxygenation is increased not only in the brain but throughout the body. The humming sound produced during this exercise helps lower blood pressure, and the vibrations produced during the practice help relieve congestion in the throat and nose.

step

• Sit comfortably cross-legged on a mat or chair.
• Close your ears with your index fingers and close your eyes.
• Breathe in deeply and make a buzzing sound from your throat as you exhale.
• Keep the vibrations as high as possible. Repeat this 10 times, then sit quietly for a few minutes.

4. Ujjayi Pranayama

Also known as victory breathing, this technique involves breathing deeply and slowly, making a soft hissing sound as you exhale. This helps relax the body and mind and reduces stress and anxiety. It also helps strengthen your breathing muscles and increase your lung capacity. This is essential where there is air pollution. In addition to this, it can also help reduce symptoms of respiratory diseases such as asthma and bronchitis, which can be exacerbated by air pollution. The gentle contraction of the throat that occurs while performing Ujjayi creates a subtle heat within the body, which is beneficial for physical and mental health.

step

• Sit in a comfortable meditation position. Make sure your spine is straight and your shoulders are relaxed.
• Quietly close your eyes and focus inward, minimizing distractions.
• Breathe in deeply and slowly through your nose. As you exhale, tighten the back of your throat slightly. This constriction produces a soft-sounding sound similar to gentle ocean waves.
• As you continue to breathe, maintain a soft hissing sound on both the inhale and exhale. The sound should be consistent and gentle.
• Focus on the sensation of your breath moving in and out of your body. Feel the rise and fall of your chest and abdomen.
• Start by practicing for a few minutes each day and gradually increase the time as you get used to it.

5. Seetali Pranayama

This type of pranayama is known as the cooling breath technique. This involves breathing in through a curled tongue. It helps to cool down not only the body but also the mind. Stimulates digestion and helps reduce acidity. This type of pranayama also helps reduce inflammation in the body and regulate blood pressure.

step

• Sit in a comfortable meditation position. Make sure your spine is straight and your shoulders are relaxed.
• Curl your tongue sideways to create a cylindrical shape.
• Breathe deeply through the tube-shaped tongue.
• Fill your lungs with air.
• Close your mouth and exhale slowly through your nostrils.
• Repeat this process 5-10 times.

6. Sitkari Pranayama

This is also called the hissing breath technique. Here you need to inhale through your teeth, making a hissing sound. It helps reduce the feeling of thirst, especially when dehydrated. This technique aids in digestion by stimulating the digestive fire. The hissing sound helps soothe the throat and reduce throat irritation. It also helps reduce high blood pressure.

step

• Sit in a comfortable meditative state. Make sure your spine is straight and your shoulders are relaxed.
• Place your upper and lower teeth together and open your lips slightly to create a small gap.
• Inhale slowly and deeply, making a hissing sound through the space between your teeth.
• Close your mouth and exhale slowly through your nostrils.
• Repeat this process 5-10 times.

7. Nadi Shodhana Pranayama

This type of pranayama, also known as alternate-nostril breathing with breath-holding, is a variation of anuloma-viloma, where you hold your breath with each inhalation and exhalation. This technique not only reduces stress and anxiety, but also helps improve the quality of your sleep by calming your mind and body. Helps strengthen the immune system. It is also used as a treatment to relieve headaches and migraines.

step

• Sit in a comfortable meditation position. Keep your spine straight.
• Use your right hand to control your breathing. Place your index and middle fingers between your eyebrows. Use your thumb to close your right nostril, and your ring finger and little finger to close your left nostril.
• Close your right nostril with your thumb and slowly exhale through your left nostril.
  Breathe in slowly through your left nostril.
• Close your left nostril with your ring finger and little finger and slowly exhale through your right nostril.
• Breathe in slowly through your right nostril.
• Continue this cycle of inhaling and exhaling through alternate nostrils.

How can I safely practice different types of pranayama?

Here are some points to keep in mind while practicing these different types of pranayama.

• Do not practice pranayama outdoors or if you already have chest congestion, blocked nostrils, or a sore throat.
• If you do it indoors, put an air purifier or plants around to remove toxins from the air.
• Do not perform these techniques immediately after eating. You should wait at least two hours before practicing pranayama.
• Start with a few rounds and gradually increase the duration as you get used to it.
• Notice the rhythm and flow of your breathing.
• If you are new to pranayama, we recommend learning from a qualified yoga instructor.
• Pregnant and breastfeeding women and people with underlying health conditions such as diabetes and blood pressure should consult their health care provider. People with high blood pressure or hernia should avoid it.

Frequently asked questions (FAQ)

1. When should you practice pranayama techniques?

Early morning and evening are best. You can also do it before bed to improve your sleep quality. The only condition is that it should not be done immediately after a meal. You should keep a gap of at least two hours before practicing pranayama.

2. How long should the breathing exercises last?

You need at least 10-15 minutes every day to overcome this high AQI and air pollution. However, don’t push yourself too hard and gradually increase the time.