Air pollution in Delhi-NCR is an ongoing issue as the Air Quality Index (AQI) has become extremely poor in this region and is only getting worse. The presence of dust and other toxins in the air has a serious impact on the respiratory system, leading to cough, difficulty breathing and even chronic lung damage. Apart from minimising outdoor exposure and utilising air purifiers at work or home, some specific pranayama techniques can boost lung performance, detoxify the body and enhance overall health.
So if high AQI is giving your body a hard time, add these five pranayamas into your everyday life. Whether you do yoga in the comfort of your own home through online yoga classes or attend the Best Yoga Classes in Delhi, adding the following pranayamas to your daily yoga routine is sure to improve your health profoundly.
1. Nadi Shodhana Pranayama (Alternate Nostril Breathing)
How to do it:
- Sit in the padmasana position with your back straight.
- Block your right nostril with your thumb, and take a deep breath through your left nostril.
- Now block your left nostril with your ring finger and let go of the right, and breathe out from that side.
- Breathe in through the right nostril, block it, and breathe out through the left.
- Do for 5-10 minutes every day.
Why it works:
- Purifies the nadis (energy channels), which enhances lung performance.
- Since the oxygen levels in high AQI air are lower, performing this asana regularly increases oxygen absorption in the body.
- Relaxes the nervous system, lowering the stress levels.
2. Bhastrika Pranayama (Bellows Breathing)
How to do it:
- Sit straight with your eyes closed and inhale.
- Breathe out with force while contracting your abdominal region.
- Repeat for 1-2 minutes, pausing as needed.
Why it works:
- Helps open up your lungs.
- Increases blood flow.
- Due to Delhi’s high AQI, we continuously breathe in polluted air. However, performing this pranayama regularly clears toxins and impurities from the lungs.
NOTE: Avoid this pranayama if you have any heart condition or high BP.
3. Anulom Vilom Pranayama (Controlled Nostril Breathing)
How to do it:
- Sit upright and close your right nostril.
- Breathe in slowly in through the left nostril.
- Close the left nostril and exhale through the right.
- Close the right nostril, inhale through the left, and exhale through the right.
- Do it for 5-10 minutes every day.
Why it works:
- Cleans and purifies the toxins from high AQI air before it reaches the lungs.
- Decreases stress and increases the supply of oxygen to your brain.
- Improves lungs function and strengthens immunity.
4. Ujjayi Pranayama (Ocean Breath)
How to do it:
- Get in a meditative posture and inhale deeply through your nose.
- Slightly contract your throat and breathe out slowly, producing a gentle oceanic sound.
- Do this for 5 to 7 minutes.
Why it works:
- Strengthens the respiratory tract.
- Aids the detoxification of the body through expelling bad high AQI air that we breathe in.
- Decreases stress and increases mindfulness.
5. Kapalabhati Pranayama (Skull Shining Breath)
How to do it:
- Sit down comfortably with your back straight.
- Inhale deeply and expand your chest
- Expel the breath with forceful contractions of the abdominal muscles
- Continue active exhalation and passive inhalation
- Do it for 1–2 minutes and slowly increase the time.
Why it works:
- Releases toxins absorbed from the high AQI air and purifies the lungs.
- Enhances oxygen levels.
- Strengthens respiratory muscles and diaphragms.
NOTE: Avoid if you have hypertension, heart disease, or respiratory disorders
Additional Tips to Protect Your Lungs During High AQI
1. Practice Yoga everyday: Enroll in the best yoga classes in Delhi or join online yoga classes.
2. Air Purifying Plants: Indoor plants like Aloe Vera, Snake Plant, and Areca Palm can improve the indoor air quality.
3. Drink lots of water: Warm water with turmeric or ginger can assist in clearing mucus accumulation in the respiratory tract.
4. Wear a mask outdoors: An N95 mask can help block harmful pollutants when you venture outdoors.
5. Eat Healthy: Include citrus fruits, nuts and green leafy vegetables rich in antioxidants and help build immunity.
Summing it up
While Delhi-NCR’s air pollution may be beyond your control, how you keep your health protected is not. Doing pranayama everyday strengthens your lungs, detoxifies your system and reduces the impact of high AQI on your health.
Whether you join the best yoga classes in Delhi or practice from home via Online Yoga Classes, make pranayama a part of your daily routine to breathe easy and stay healthy despite the pollution. So what are you waiting for? Get your mat out, inhale, exhale and breathe to a healthier you today!
