Decoded: The rise of ‘shankhnaad’ or conch blowing as a fitness practice

“During my kalari training, I realised the immense physical benefits of controlled breathwork and how it can be achieved through conch blowing. I saw it as a tool to build lung capacity, and strengthen the diaphragm,” said Arpit Singh, founder, Natural Shankh by Kalari Warriors. Singh, a mixed martial arts practitioner, has been exploring the potential of the practice since 2012. He also conducts workshops where he takes participants through the biomechanics of conch blowing, explaining how it strengthens the diaphragm and boosts lung capacity and blood circulation. “I ensure that the workshops are structured as fitness-oriented sessions rather than religious or spiritual gatherings,” Singh said.

For Lucie Marchelot Shukla, a wellness entrepreneur shuttling between the United Kingdom and Portugal, experiencing the sound of the conch is truly “magical”. “I use conch blowing in my personal practice and at my retreats because of how deeply it resonates with both the spiritual and physical aspects of well-being. It is a part of my morning routine,” said Shukla, who has been practicing it since October 2024.

The science behind conch blowing

Dr Vikas Mittal, director of pulmonology at CK Birla Hospital, Delhi, said conch blowing is beneficial for respiratory fitness. “Forceful exhalation strengthens expiratory muscles and promotes diaphragmatic breathing. This practice encourages the use of lung capacity to its fullest, helping individuals develop better control over their breathing. It is particularly useful for improving exhalation strength and maintaining airway function,” he said. According to him, the practice helps keep the airways clear by mobilising secretions, making it beneficial for conditions like bronchiectasis.

Dr Ravi Shekhar Jha, director of pulmonology at Fortis Hospital, Faridabad, concurred, and said, “When blowing a conch, deep inhalation followed by a prolonged, controlled exhalation helps improve lung function. This process strengthens the diaphragm, intercostal muscles, and abdominal muscles, vital for efficient breathing.”

Lucie practices conch blowing every morning (Photo: Lucie Marchelot Shukla)

Mental health benefits of the practice

Conch blowing isn’t just about producing a beautiful sound—it also has significant mental health benefits. According to Shukla, it helps clear the lungs while inducing a sense of calm and reducing stress. “It encourages a meditative state and brings clarity and focus to the mind. The vibrations emitted create positive energy and purify the space around you,” she said.

Here’s a glimpse into Lucie’s practice (Photo: Lucie Marchelot Shukla)

Dr Jha agreed, and said shankhnaad stimulates the parasympathetic nervous system, inducing a calming effect on the body. “This reduces stress and anxiety, conditions often linked to shallow, inefficient breathing. The vibrations produced during conch blowing also help massage the internal organs in the chest and abdomen, improving circulation and overall vitality,” he said.

Arpit Singh is a practitioner (Photo: Arpit Singh)

Is long-term practice good for all?

Long-term practice of conch blowing can enhance pulmonary fitness in healthy individuals and those with mild lung conditions, noted Dr Mittal. “It improves expiratory muscle strength, diaphragmatic breathing, and lung capacity, contributing to overall respiratory health,” he said.

However, he cautioned that it may not be suitable for individuals with severe lung disease or airway obstructions, as the increased airway resistance during conch blowing could worsen their condition. “For healthy individuals, regular practice may aid in maintaining good lung health and overall respiratory fitness,” Dr Mittal said.

Incorporating Shankhnaad into daily practice not only supports lung health but also enhances mental clarity and emotional well-being, according to Dr Jha. “It serves as a natural, holistic exercise for the respiratory system, promoting stronger lungs and a healthier life,” he said.

“In a world filled with complicated fitness regimes and quick fixes, conch blowing stands out for its simplicity, accessibility, and effectiveness. It is a movement toward holistic health,” said Singh.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.