The World Health Organization (WHO) estimates that more than two million people die each year from indoor and outdoor air pollution. It is clear that respiratory and lung problems are increasing, especially in big cities, because of the ever-increasing pollution. While external factors cannot be controlled, following a proper exercise routine can definitely help increase our lung capacity. Choose aerobic exercise because it involves pumping oxygenated blood from the heart to deliver oxygen to the working muscles.

Your lung capacity is the total amount of air your lungs can hold. Over time, our lung capacity and function tend to decline slowly as we age from our mid-20s. Some conditions, such as chronic obstructive pulmonary disease (COPD), can significantly accelerate this decline in lung capacity and function. This causes difficulty breathing and shortness of breath. Lung cleansing techniques can be beneficial for smokers, those who are regularly exposed to air pollution, and those with chronic conditions that affect the airways, such as asthma, chronic obstructive pulmonary disease, and cystic fibrosis.

Breathing polluted air, cigarette smoke, and other toxins can damage the lungs and even cause health problems. Maintaining the health of the lungs is very important to maintain the health of the whole body. The change in weather and the start of the celebrations have led to an increase in air pollution in the state capital and surrounding cities. People with asthma and other respiratory problems bear the brunt of this deadly pollution. The most worrying thing is the new coronavirus and air pollution attacking our airways, therefore it is very important for us to take care of our airways. As your thoughts on what to do, below are some simple breathing exercises you can do to help manage the effects of air pollution.

Breathe with pursed lips

Pursed-lip breathing is a breathing technique that consists of exhaling through pressed (pushed) lips and inhaling through the nose with the mouth closed. It helps strengthen lung function. For people who are not very physically active and don't exercise their respiratory muscles often, lip breathing can have a special advantage.

To do Breathing with pursed lips:

• Sit up straight - good posture can encourage lung movement.
• Breathe in slowly and deeply controlled through your nose.
• Press your lips together - they should almost touch like you're making a "kissing" face.
• Exhale through pursed lips - ideally, the breath should be twice as long as the breath.

Abdominal or belly breathing also called diaphragmatic breathing

As with pursed lips, start inhaling through your nose. Watch how your stomach fills with air. You can place your hand lightly on your stomach or place a box of towels on it so you know how your stomach rises and falls. Exhale through your mouth at least two to three times longer than you inhale. Be sure to relax your neck and shoulders as you train your diaphragm to do the job of filling and emptying your lungs.

Abdominal breathing specifically focuses on strengthening the diaphragm muscle, which allows a person to breathe deeply.

To do the exercise:

• Place your hand or light object on your stomach.
• Inhale slowly through your nose and watch how far your belly rises.
• Exhale through your mouth.
• Inhale through your nose, this time trying to lift your stomach higher than the previous breath.
• Exhale, trying to make each breath two or three times longer than each breath.
• Periodically rotate your shoulders back and forth and move your head to the side to make sure the exercise doesn't add tension to the upper body.
• To improve lung function, practice belly breathing and pursed lips for about 5-10 minutes a day.

​Kapalbhati

Kapalbhati is the best choice for every yoga practitioner. The breathing method helps detoxify your entire system. In people who experience shortness of breath, exercise can help clear toxins from the lungs and brain. Here are the steps to complete the exercise.

• Step 1: Sit up straight with your spine straight and your legs crossed.
• Step 2: Take a deep breath, exhale quickly and make a puffing sound. Focus on exhaling quickly and not inhaling.
• Step 3: As you exhale, pull your abdominal muscles in at the same time. Your stomach should be bent when you exhale and lifted when you inhale.
• Step 4: Do the exercise for 10 minutes.

Exercise strengthens the abdominal muscles, increases oxygen flow, and improves digestion, in addition to clearing the airways.

Padhastasana

For this asana, stand straight, bend your knees slightly, and bend your body over your feet. Now hold your right elbow with your left hand and back, form a square with your hands, and let your head and neck hang freely. Relax and take deep breaths in this position. This is a very effective way to prevent contamination-related infections, especially those related to the sinuses.

Why do breathing exercises help?

When you have healthy lungs, breathe naturally and easily. You breathe in and out, with your diaphragm doing about 80 percent of the work to fill your lungs with a mixture of oxygen and other gases, and then venting the exhaust outside. A respiratory therapist in the lung care line compares the process to a spring screen door that opens and closes on its own. Our lungs are as supple as doors. However, over time, our lungs lose their elasticity in asthma and especially in COPD. They don't return to the same level as when we breathe, and the air stays in our lungs.

Over time, stagnant air builds up, leaving less room for the diaphragm to contract and let in fresh oxygen. Because the diaphragm is not working at full capacity, the body begins to use other muscles in the neck, back, and chest area to breathe. This results in lower oxygen content and fewer reserves for movement and activity. With regular use, breathing exercises can help clear the lungs of accumulated stagnant air, increase oxygen levels, and get the diaphragm back to work to help you breathe.