AQI 400 and you need to boost lung power: Which pranayama breathing routines can do that?

Boosting lung health during extreme pollution is not about forcing more air in; it is about learning to release better

At its core, boosting lung power during extreme pollution is not about forcing more air in; it is about learning to release better.

When the air outside turns hostile and the AQI (air quality index) touches 400, breathing stops being automatic and starts feeling like effort. Our lungs, meant to quietly expand and soften with every breath, suddenly feel heavy, irritated, overwhelmed.

Generally, we consider screaming, howling as negative. But when the AQI reads 400, seek every opportunity to howl. This is about emptying your lungs out, all the pollutants to be blown out. This way you will not harbour toxins in all the five lobes of your lungs for weeks and months together. So, blow it out.

At its core, boosting lung power during extreme pollution is not about forcing more air in; it is about learning to release better. Our lungs are elastic organs. When they are not emptied well, stale air lingers, reducing oxygen exchange and increasing fatigue, headaches and breathlessness. Conscious, extended exhalation becomes medicine. Practices that emphasise slow, deep breathing out help clear residual air, calm the nervous system and improve lung efficiency.

Why maintaining your lung health and fitness Is important

Health of the respiratory system: Exercise is essential for lung health. Lung capacity is increased, respiratory muscles are strengthened, and overall lung function is improved. It would be easier for you to withstand cold air and pollutants if your respiratory system is strong.

Enhances Immunity: Regular exercise is thought to boost immunity. Your body’s defences against illness are strengthened by physical activity, particularly in the winter when infections are more prevalent.

Mood and Mental Health: Frequent exercise releases endorphins, which can help fight the winter blues. Being active inside can improve mood and lower the risk of depression.

Exercises that boost lung power

Movement also plays a key role. When pollution is high, intense outdoor workouts may do more harm than good, but gentle indoor practices are powerful. Chest expanding exercises and yoga postures that expand the chest and mobilise the rib cage such as Bhujangasana, Setu Bandhasana, gentle backbends, and supported heart openers help the lungs access their full capacity. Slow spinal movements synchronised with breath keep circulation active and prevent stagnation in the chest.

Story continues below this ad

Practise these pranayamas just twice, five minutes daily to help your lungs stay strong — even in polluted air. These will expand your lung capacity and protect your respiratory system.

Bhramari: Sit comfortably, inhale deeply through your nose, and then exhale slowly with a steady, gentle humming sound like a bee, optionally using fingers to lightly plug ears or eyes for deeper focus. Repeat 3-5 times. Soft vocal exhalations create gentle vibrations that stimulate nitric oxide release in the nasal passages, aiding better oxygen absorption. Bhramari soothes irritated airways and calms anxiety caused by breath discomfort.

Diaphragmatic Breathing with Adi Mudra: Put your thumb inside your fist, fingers wrapped around. Place hands on your thighs, inhale slowly into the belly and exhale fully. This strengthens diaphragm, improves oxygen flow, reduces breathlessness and calms the nervous system.

Double Breathing in Adi Mudra: Take two quick breaths through the nose, one long breath out. Keep Adi Mudra to enhance lung expansion. Helps expand chest and lung volume, enhances respiratory muscle strength and clears stale air from lungs.

Story continues below this ad

Long Exhalation with Prana Mudra: Let the tips of the thumb, ring and little finger touch each other. Inhale normally and exhale twice as long. Improves lung efficiency, helps release trapped pollutants, relaxes airways and reduces stress. Along with movements and pranayama, daily food choices can help boost lung health.

Diet wise

Start the morning with warm water mixed with a pinch of turmeric, black pepper, ginger and tulsi leaves to reduce inflammation. Include vitamin C–rich fruits like guava, amla, berries and oranges to strengthen immunity. Herbal drinks made with tulsi, ginger, or mulethi can soothe the throat and ease breathing. Consume warm, freshly cooked meals, light soups and plenty of warm fluids throughout the day.

(Dr Mehta is holistic health expert)