In today's fast-paced world, air pollution has resulted in numerous health hazards, including lung damage. Our lungs are vital organs that give us life-giving oxygen and release harmful carbon dioxide from our system. However, we often take them for granted until we start suffering from breathing problems. Lungs detox has become very essential in today's time to maintain our health and fitness, especially in this COVID pandemic. Here are a few tips to detox your lungs and keep them healthy and functioning well.
Breathing Exercises for Lungs Detox
Pranayama is a powerful breathing exercise that has been practiced for centuries in India to detox the lungs. These breathing exercises have a positive effect on the lungs and help to increase lung capacity, improve lung function, and oxygenation throughout the body.
Rechak Pranayama or Yogendra Pranayama
Rechak is a Sanskrit term for exhalation. This technique promotes suitable pressure changes in the lung and improves oxygenation. It helps to throw out more quantity of carbon dioxide from our alveoli. It enhances the functioning of our diaphragm and also massages and activates the internal organs of our abdomen.
Steps to practice Rechak Pranayama:
- Sit in a meditative pose. You should feel comfortable.
- Keep your spine straight, head straight and sit relaxed.
- Close your eyes and begin slow inhalation for 3 seconds.
- Retain your breath for 6 seconds and then slowly exhale your breath prolonged slowly, slowly for 12 seconds. Here the jerky movement should be avoided.
- Practice five rounds and pause every time in between.
Bhramari Pranayama or Bee Breathing Technique
In this Pranayama, we practice resonating humming sound of bee in our head. Apart from its therapeutic effect on the nervous system, this Pranayama helps regain lung elasticity and also helps in asthma. It improves the expression of nitric oxide in lungs, thereby increasing the anti-violent properties of the lungs.
Steps to practice Bhramari Pranayama:
- Sit in any meditative comfortable pose and keep your spine erect. Close your eyes.
- Begin inhaling fully slowly. Exhaling is a smooth and controlled manner from the nostrils with little force while making a humming sound. "Hhhmmmmmm."
- Practice five rounds and pause in between.
Anulom Vilom Pranayama or Alternate Nostril Breathing
Anulom Vilom Pranayama is Alternate nostril breathing, which not only reduces stress and anxiety but also improves lung capacity and oxygenation throughout the body. It helps treat respiratory disorders like bronchitis and asthma.
Steps to practice Anulom Vilom Pranayama:
- Sit in any comfortable meditative posture.
- Keep your spine erect. Take Vishnu Mudra (fold first two figures in so that thumb and the last two figures can hold your nostril).
- Now inhale from your left nostril. Stop your breath for sometime and exhale from your right nostril.
- Again, inhale from your right nostril. Stop the breath for some time and exhale from your left nostril and stop your breath again.
- Now start inhaling from the right nostril and continue the same round.
- Repeat the cycle for a maximum of ten rounds.
Yogendra Pranayama Number Four or Diaphragmatic Breathing
This breathing technique engages the diaphragm, which is a very important respiratory muscle. When you breathe, your stomach, abdominal muscles, and diaphragm are equally engaged. Every time we breathe, we pull down on our diagram.
lifestyle changes
Now that you have a better understanding of how to detox your lungs, let's move on to some lifestyle changes you can make to keep your lungs healthy.
Quit Smoking
This should go without saying, but smoking is incredibly harmful to your lungs. Smoking is the leading cause of lung cancer and chronic obstructive pulmonary disease (COPD), and it damages the airways and alveoli in your lungs. Quitting smoking can be incredibly difficult, but it is the best thing you can do for your lung health. If you need help quitting, talk to your doctor or a smoking cessation specialist.
Exercise Regularly
Regular exercise is not only good for your overall health, but it is also great for your lungs. Exercise can improve lung capacity, increase oxygenation, and improve respiratory muscle strength. Try to get at least 30 minutes of moderate exercise most days of the week. This can include activities such as brisk walking, cycling, or swimming.
Avoid Environmental Pollutants
Environmental pollutants such as air pollution, secondhand smoke, and chemicals can all damage your lungs. Try to avoid exposure to these pollutants as much as possible. If you live in an area with high levels of air pollution, consider wearing a mask when you go outside. If you work in a job where you are exposed to chemicals or pollutants, make sure to wear protective gear.
Eat a Healthy Diet
Eating a healthy diet is important for overall health, including lung health. A diet high in fruits, vegetables, whole grains, and lean protein can help keep your lungs healthy. These foods contain antioxidants and nutrients that can help reduce inflammation and fight off infections.
Practice Good Hygiene
Good hygiene is important for preventing respiratory infections. Wash your hands frequently with soap and water, especially during cold and flu season. Avoid touching your face, particularly your nose and mouth. If you are sick, stay home to prevent the spread of illness.
Conclusion
In conclusion, our lungs are incredibly important organs that we often take for granted. However, in today's world, with increased air pollution and the threat of respiratory illnesses like COVID-19, it is more important than ever to take care of our lungs. By practicing good lung health habits such as breathing exercises, inhaling steam, and making lifestyle changes like quitting smoking and exercising regularly, we can help keep our lungs healthy and functioning well. Remember, it's never too late to start taking care of your lungs, so start making positive changes today!