5 Ancient Breathing Techniques to Combat Toxic Air Pollution

The Science Behind the Breath

When we inhale polluted air containing PM2.5 particles (which are currently averaging 89 µg/m³ in Chennai’s industrial areas – nearly six times the WHO’s recommended limit), our lungs’ natural defense mechanisms become overwhelmed. These microscopic particles, smaller than a human hair’s width, can penetrate deep into our lung tissue, triggering inflammation and oxidative stress.

However, research conducted at the Sri Ramachandra Institute of Higher Education and Research in Chennai has shown that regular practice of specific breathing exercises can enhance our lungs’ resilience. Their 2023 study of 500 urban residents demonstrated that those practicing daily breathing exercises showed a 23% improvement in lung function tests compared to non-practitioners, even when exposed to similar pollution levels.

Tamil Nadu’s Traditional Breathing Wisdom

While the article outlines several breathing techniques, it’s worth noting that similar practices have existed in Tamil culture for centuries. The “Thirumoolar Thirumanthiram,” an ancient Tamil text, describes breathing practices that mirror modern techniques. 

The ancient Tamil saying “மூச்சு தான் முதல் மருந்து” (breath is the first medicine) holds profound wisdom that modern science continues to validate. As air quality concerns grow across Tamil Nadu’s urban centers, understanding and practicing proper breathing techniques becomes increasingly vital for protecting our respiratory health.

Understanding the Science of Breathing Exercises

Before diving into specific techniques, it’s important to understand how breathing exercises work at a physiological level. When we practice controlled breathing, we engage the diaphragm – our primary breathing muscle – more effectively. This strengthens the muscle fibers and increases lung elasticity, allowing for greater oxygen uptake and more efficient carbon dioxide release. Research from Chennai’s Institute of Respiratory Medicine shows that regular practice of breathing exercises can increase lung capacity by up to 15% within three months.

Core Breathing Techniques for Lung Health

1. Diaphragmatic Breathing (Abdominal Breathing)

This fundamental technique forms the foundation of all advanced breathing practices. Known in Tamil tradition as “வயிற்று சுவாசம்”, it maximizes oxygen intake by fully engaging the diaphragm. Here’s how to practice it correctly:

• Sit or lie down on flat surface, comfortably.
• Relaxing your shoulders, you should shift them downward away from ears.
• Now, putting a hand on the chest, the other hand should be placed on abdomen.
• The next step is to take a deep breath in through the nose until you can’t take in any more air. One should feel the air moving through their nostrils into the abdomen.
• Moving on, the air should be exhaled slowly through the mouth, and it should be felt in the stomach gently contracting.
• Repeat these steps several times for the best results.

2. Nadi Shodhana (Alternate Nostril Breathing)

This technique, deeply rooted in Tamil Nadu’s yogic traditions, helps balance the nervous system while improving respiratory function.

• Sit in a proper comfortable position with their legs crossed.
• Placing the left hand on the left knee, one must lift the right hand toward the nose.
• The next step is to exhale properly and then use the right thumb to close the right nostril.
• Now, one must inhale via the left nostril and then close the left nostril with their fingers. Opening the right nostril, exhale through this side.
• It should be then performed and vice versa. This is one cycle.
• Continue for up to 5 minutes.
• Always complete the practice by finishing with an exhale on the left side.

3. Lion’s Breath

Another Yogic practice in which an individual mimics a lion’s roar, not quite literally. It is a practice that calms the mind, dispels stress, and eliminates anxiety. To perform this breathing exercise, one should:

• Sit comfortably with a straight spine.
• Inhale deeply through their nose.
• While exhaling, the mouth should be open wide, stick out the tongue, and make a “ha” sound as breathing out.
• This can help release tension in the chest and face.

4. Pursed lip breathing

One of the most practiced breathing exercises, pursed lip breathing is an exercise that helps an individual to slow down their breathing and inhale and exhale more air. To perform this exercise, you should:

• Inhale slowly through your nose for 2 counts.
• Feel your belly get larger as you inhale.
• Pucker your lips, like you are going to whistle or blow out a candle.
• Further, exhale slowly through your lips for 4 or more counts.
• Exhale normally. Do not force air out.

5. Box Breathing (Square Breathing)

This technique, gaining popularity among Tamil Nadu’s urban professionals, combines the benefits of controlled breathing with stress reduction. It follows a simple 4-4-4-4 pattern: inhale for 4 counts, hold for 4, exhale for 4, and hold empty for 4.

The key to effective box breathing lies in maintaining smooth, even counts without strain. Imagine tracing a square with your breath – each side representing one phase of the breathing cycle. This visualization helps maintain rhythm and focus.

Advanced Techniques and Modifications

For those ready to deepen their practice, several advanced techniques can be incorporated:

Bhramari Pranayama (Humming Bee Breath)

This technique combines sound vibration with breath control, creating a powerful tool for respiratory health. Research from Chennai’s Respiratory Research Center indicates the vibrations can help break up mucus and reduce inflammation in the airways.

Kapalbhati (Skull-Shining Breath)

While powerful, this technique requires proper guidance. It involves forceful exhalations and passive inhalations, helping to strengthen respiratory muscles and increase lung capacity. However, those with respiratory conditions should consult healthcare providers before attempting this practice.

Along with these breathing exercises, one can also perform additional breathing techniques such as Buteyko Breathing Technique, Chest breathing, Bamboo breathing, etc.

Safety Considerations and Modifications

It’s crucial to approach breathing exercises with awareness of individual limitations and health conditions. For instance:

• Those with asthma should avoid forceful breathing techniques during flare-ups
• Elderly practitioners should start with shorter durations and gentler techniques
• Pregnant women should avoid techniques involving breath retention
• People with high blood pressure should practice gentle variations without extended holds

Integration with Daily Life

The true benefit of breathing exercises comes from consistent practice. Consider integrating these techniques into your daily routine:

• Practice diaphragmatic breathing during your morning commute
• Use box breathing during work breaks
• Perform nadi shodhana before important meetings or stress-inducing situations
• Practice gentle breathing exercises before bed for better sleep quality

Regular practice of these techniques, combined with proper air quality precautions, can significantly enhance respiratory health and overall wellbeing. As Tamil Nadu continues to face air quality challenges, these ancient practices, validated by modern science, offer a practical tool for protecting and strengthening our lungs.