Post by : Saif Rahman

Recently, the air quality in Delhi, Gurugram, and surrounding regions has dramatically declined. A heavy smog blanket shrouds the city, leading to issues such as coughing, chest tightness, watery eyes, and difficulty breathing. Health professionals emphasize the need for heightened lung care and mindful breathing practices during these times.

Dr. Piyush Goel, a leading pulmonologist at Narayana Hospital in Gurugram, has recommended a straightforward breathing exercise known as the 20-20-20 technique. This method is particularly beneficial for individuals in polluted locales, and it can be easily performed at home, requiring no special equipment.

Dr. Goel notes that in polluted environments, individuals tend to adopt quick and shallow breathing patterns, which insufficiently supply oxygen to the body. The 20-20-20 breathing technique counters this habit by promoting deeper and more relaxed breathing.

Here’s how to practice this technique:

Choose a clean indoor space, ideally near an air purifier. You can either sit or stand comfortably.

1. Inhale through your nose for 20 seconds, filling your lungs slowly.

2. Hold your breath for 20 seconds. If this is challenging, start with 10 seconds and gradually extend it.

3. Exhale gently through your mouth for 20 seconds, releasing all air from your lungs.

According to Dr. Goel, slow and deep breathing allows the lungs to fully expand, improving the exchange of oxygen and carbon dioxide in the lung’s air sacs. Taking a moment to hold the breath enhances the efficiency of oxygen usage, while slow exhalation helps remove stale air and trapped pollutants.

This practice not only strengthens the lungs but also promotes relaxation and reduces stress, which can escalate in polluted conditions.

While this breathing exercise provides significant benefits, it’s also crucial to limit outdoor exposure during peak pollution times, wear masks when necessary, stay hydrated, and ensure clean indoor air.

The 20-20-20 breathing technique is simple and safe for all ages. Regular practice can enhance lung function and better equip the body to cope with environmental pollutants.

#Health #Wellness