हिंदी
The dangerous combination of harsh cold weather and elevated pollution levels in various parts of the country is causing a surge in cases of respiratory ailments. Individuals with pre-existing lung conditions like asthma and COPD need to take every precaution to safeguard their vital organs and steer clear of both cold temperatures and pollution exposure. Even in cities where pollution levels are moderate or low, the aging process can lead to a decrease in lung capacity, underscoring the importance of incorporating lung-care practices into daily routines. External factors such as smoking, pollution, and other lung-related issues can accelerate the decline of lung health. Engaging in specific breathing exercises can be beneficial in preventing the deterioration of lung health.
Here are some effective exercises to enhance lung health and functional capacity:
- Diaphragmatic Breathing: Begin by sitting or lying down comfortably. Place one hand on the chest and the other on the abdomen. Inhale deeply through the nose, allowing the abdomen to expand. Exhale slowly, contracting the abdomen. Repeat for several breaths, focusing on deep and intentional breathing.
- Pursed-Lip Breathing: Inhale through the nose for a count of two. Exhale through pursed lips for a count of four. This simple technique helps regulate breathing and keeps airways open for an extended period.
- Deep Breathing with Breath Retention: Inhale deeply through the nose. Hold the breath for a few moments. Exhale slowly through the mouth. This exercise contributes to improved lung capacity.
- Alternate Nostril Breathing: Sit comfortably with a straight spine. Close the right nostril with the right thumb. Inhale deeply through the left nostril. Close the left nostril with the right ring finger, releasing the right nostril. Exhale through the right nostril. Inhale through the right nostril, close it, and exhale through the left nostril. Repeat this cycle several times.
