What Delhi AQI is doing to your lungs: Pulmonologists tell you how to breathe easy

Even healthy individuals may feel fatigue, heaviness in the chest or reduced stamina for a few days. “Repeated exposure to high AQI levels can damage the elastic tissue of the lungs, reduce oxygen absorption, and increase the long-term risk of chronic bronchitis, COPD (Chronic Obstructive Pulmonary Disease) and cardiovascular disease,” adds Dr Modi.

Why PM2.5 is most damaging

It has a large surface area and can carry toxins through breath, reaching the end of the respiratory tract, penetrating deep into the lungs and corroding their walls where air exchange happens. “The air sacs fill up with inhaled air and the oxygen from it passes into the blood. Now PM 2.5 also gets absorbed simultaneously and further damages cell walls, triggering inflammation,” says Dr Ankit Kumar Sinha, senior consultant and unit head, Pulmonology, Respiratory & Sleep Medicine, Max Super Speciality Hospital, Vaishali.

How to rescue the lungs

The first step is to limit further exposure, particularly for those with co-morbidities, immune deficiencies, pregnant women and elders. “Stay indoors as much as possible after Diwali when pollution peaks, usually late evening to early morning. Keep windows closed, use air purifiers if available, and wear an N95 mask when stepping out. Avoid jogging or exercising outdoors, as deep breathing during workouts pulls more pollutants into the lungs,” says Dr Modi.

To help your lungs cleanse naturally, stay well hydrated — water thins mucus, making it easier to cough out trapped particles and eliminating toxins through the body. “Steam inhalation and saline nasal rinses soothe irritated airways and help remove pollutants lodged in the nose and throat. Include antioxidant-rich foods in your diet such as amla, turmeric, ginger, garlic, tulsi, green tea, and fresh fruits. These fight inflammation and support repair of lung cells. Practising deep breathing and yoga techniques like Anulom Vilom and Kapalbhati can improve lung function and enhance oxygen flow. Avoid smoking or exposure to second-hand smoke during this time,” suggests Dr Modi.

Dr Sinha suggests steam inhalation twice every day for about five to ten minutes to open up your airway, loosen mucus and pollutants trapped in the lungs. For diet, he advises including nuts and seeds. “Have omega-3 fatty acids found in walnuts and flaxseeds as they can help soothe irritated lung tissues.” As for other corrections, he adds, “Pursed lip breathing increases lung capacity and flow of oxygen. Use HEPA filtered air purifiers for your home during high pollution events. House plants such as peace lilies and aloe vera can help improve air quality indoors.”

If coughing, breathlessness, or fatigue persist beyond a few days, consult a pulmonologist. Tests like spirometry can detect early signs of lung strain. With rest, good nutrition, and clean air, the lungs can recover — but protecting them year-round is essential to prevent lasting damage.