How to detox your lungs

Lung detox has become increasingly vital in order to maintain our health and fitness, especially in the midst of the Covid-19 pandemic.

Increasing levels of air pollution have resulted in an increase in respiratory problems. We inhale a high amount of polluted air which damages our lungs. Lungs are a vital organ because they provide us oxygen while also releasing carbon dioxide. Moreover, lung infections have surged during the pandemic as the virus causes breathing difficulties.

We frequently take our lungs for granted until we face health problems. So, here are a few tips to help you detox your lungs and keep them healthy and functioning properly.

Detox breathing exercises

Pranayamas are effective breathing exercises that can improve lung function and capacity. You can practice the following pranayamas:

Rechaka Pranayama or Yogendra Pranayama-VIII -

Rechaka is a Sanskrit term for exhalation. It refers to a form of breathing method in which the exhalation is prolonged. This technique promotes suitable pressure changes in the lungs for improved oxygenation. It helps throw out more quantities of carbon dioxide from alveoli.

Sit in any comfortable meditative posture, keep your spine erect and close your eyes. Begin with a slow and long inhalation of 3 seconds. Retain your breath for 6 seconds and then slowly exhale for 12 seconds without any jerking movement. Practice 3 rounds with pauses in between.

Bhramari Pranayam or Bee Breathing Technique.

In this pranayama, we practice resonating the humming sound like that of a humming bee in our head. This pranayama helps to regain lung elasticity and also helps asthmatic patients. It improves the expression of nitric oxide in the lungs, thereby increasing the antiviral properties of the lungs.

Sit in any comfortable meditative posture and keep your spine erect. Begin by inhaling fully and then slowly exhaling in a smooth and controlled manner from the nostrils with a little force while making a humming sound. Practice 10 rounds with pauses in between.

Anulom Vilom Pranayama or Alternate Nostril Breathing Exercise

Anulom Vilom Pranayama is inhalation and exhalation from alternate nostrils. Regular practice can improve lung capacity and oxygenation throughout the body. It helps treat respiratory disorders such as asthma, bronchitis, etc.

Sit in any comfortable meditative posture and keep your spine erect. Block the right nostril using your thumb and inhale for 2 seconds. Now block both nostrils and retain the breath for 4 seconds. Lastly, exhale for 2 seconds from your left nostril while keeping the right nostril blocked. For the next round begin inhalation from the left nostril. Repeat the cycle for a maximum of 3 rounds.

Yogendra Pranayam 4 or Diaphragmatic breathing -

Diaphragm breathing strengthens the diaphragm, which is an important respiratory muscle. When you breathe, your stomach, abdominal muscles, and diaphragm are all completely engaged. Every time we breathe, we pull down on our diaphragm. The approach aids in the efficient filling of the lungs in this way.

Lie down on your back, pull your knees up and feet towards your buttocks. Place one hand on the abdomen. Inhale for 3 seconds while moving the abdomen upwards. Exhale for 3 seconds while moving the abdomen downwards. Practice a maximum of 10 rounds.

Inhaling steam to detox -

When we inhale polluted air, dust and contaminants enter our lungs, causing mucus formation. Steam brings warmth and moisture to the air, which aids in the loosening of mucus clogging the lungs' bronchial airways. This will provide you quick relief and make it easier to breathe. To relieve congestion, add a few drops of essential oils like eucalyptus or lavender. For each round, inhale deeply and slowly for around 5 minutes. Do this once a day to relieve congestion.

Foods that aid decongestion-

Next, let us learn about the foods that aid in the detoxification of our lungs.

Breathing becomes difficult when the airways are inflamed, and the chest feels heavy and clogged. Anti-inflammatory foods can help to ease these symptoms by relieving congestion and reducing inflammation.

Foods with high anti-inflammatory properties include:

Turmeric

Turmeric contains a compound called curcumin that has antioxidant and anti-inflammatory effects that help to relieve the inflammation of the airways and tightness of the chest. This improves the functioning of the lungs and helps in different respiratory conditions.

Garlic

Garlic contains an antibiotic compound called allicin that helps to treat respiratory infections that block the lungs, leading to shortness of breath and nasal congestion. Garlic is a natural expectorant, its antioxidant properties reduce inflammation and promote decongestion of the lungs.

Water

Dry lungs are more prone to inflammation and irritation. Sipping warm water daily will keep your body hydrated and help reduce mucus.

Walnuts

Walnuts are rich in omega 3 fatty acids that help to reduce inflammation of the lungs. A handful of walnuts daily can help relieve chronic respiratory problems.

Green Tea

Green tea is an effective expectorant. Its antioxidant qualities have been shown to aid in the reduction of lung inflammation and loosen chest congestion. These substances may even protect lung tissue from the negative consequences of inhaling smoke.

Some other foods rich in antioxidants include leafy vegetables, beans, lentils, ginger, apple, citrus fruits, onion, flaxseeds, etc.

Most importantly, if you want to keep your lungs healthy in the future, you should stop smoking entirely.

A healthy and active lifestyle, in addition to steam therapy, breathing methods, and anti-inflammatory foods will help strengthen the muscles of the lungs and avoid lung illnesses. Our physical and emotional well-being are intertwined. So, to live a life free of stress and distress, take good care of your body.


(Authored by: Dr Hansaji Yogendra, The Yoga Institute)