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Time of India
6 days ago
- Health
- Time of India
How simple breathing techniques can strengthen your immunity
credit: canva In today's fast-paced life, health is often compromised without us even realising it. Among the many ways to maintain wellness, breathing exercises hold a special place. They not only improve lung capacity and oxygen supply but also strengthen the immune system. Ancient yogic traditions in India, preserved for centuries, place great emphasis on pranayama, or the art of controlled breathing. Patanjali, a household name for natural wellness products, also promotes the practice of pranayama as a core part of a healthy lifestyle. The idea is simple: when your breath is regulated, your body functions more efficiently, and your defences against illness improve naturally. How breath connects to immunity The immune system is the body's frontline defence. It works silently in the background, fighting off pathogens and keeping you healthy. Stress, pollution, poor diet, and lack of sleep weaken this system over time. Controlled breathing helps counter these factors by lowering stress hormones, increasing oxygenation of cells, and improving circulation. When the body is in a state of calm and balance, immunity naturally gets a boost. Modern research also supports this ancient wisdom. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Kate Middleton's Daring Outfit Took Prince William's Breath Away Crowdy Fan Undo Studies suggest that slow, deep breathing can reduce inflammation markers, enhance lymphatic drainage, and improve resilience against infections. The core techniques to try Here are some pranayama practices that are simple enough for daily use and highly effective in supporting immunity. These are also taught widely in Patanjali Yoga Peeth sessions, emphasising safe, mindful practice. Anulom Vilom This technique balances both hemispheres of the brain and improves lung function. Sit in a comfortable position, close one nostril with your thumb, inhale deeply through the other, then switch and exhale through the opposite nostril. Continue the cycle for 5 to 10 minutes. Regular practice helps the body detox and improves respiratory efficiency. Kapalbhati Known for energising the mind and clearing toxins, Kapalbhati involves short, forceful exhalations followed by passive inhalations. This stimulates abdominal organs, strengthens the diaphragm, and promotes better oxygen utilisation. Start with one to two minutes and gradually increase. People with high blood pressure or heart conditions should practise gently or seek guidance. Bhramari This technique uses a humming sound during exhalation to calm the mind and reduce anxiety. It activates the parasympathetic nervous system, lowers stress, and indirectly supports immunity by creating an optimal environment for healing. Bhastrika A more vigorous technique, Bhastrika involves deep inhalations and forceful exhalations at a steady pace. It increases lung capacity, warms the body, and stimulates circulation. Practise this for one to two minutes to feel energised and refreshed. Tips for safe practice Breathing exercises should be done on an empty stomach, ideally in the morning or at least three hours after a meal. Begin slowly, listen to your body, and increase duration or intensity only when you feel comfortable. People with specific health concerns should consult a yoga instructor or physician before starting. It is also helpful to combine pranayama with basic lifestyle habits for immunity — eating fresh, seasonal foods, staying hydrated, and getting adequate rest. Patanjali, through its yoga camps and wellness literature, often reinforces that these practices are most effective when combined with a balanced routine. The mind-body connection Immunity is not just about fighting disease; it is about creating a state of overall harmony. Controlled breathing nurtures both mind and body, teaching patience, focus, and relaxation. This inner stability reflects in stronger immunity because the body is no longer in a constant 'fight or flight' mode. The beauty of these techniques is that they require no equipment, no expensive setup, and can be done anywhere. Just a few minutes of focused breathing every day can have a profound impact over time. The ancient wisdom in a modern world Patanjali's approach to yoga reminds us that ancient wisdom has a place even in our technology-driven world. Breathing techniques may seem simple, but their benefits are deep and far-reaching. They offer a path to wellness that is sustainable, cost-free, and rooted in harmony with nature. In a world where we often look for quick fixes, it is refreshing to turn to something as fundamental as the breath. The more we connect to it consciously, the more we strengthen our health from within. Witnessing the power of yoga I began practising Anulom Vilom and Kapalbhati regularly after attending a Patanjali yoga session. Within three months, I noticed fewer seasonal colds, better focus, and an overall lightness in my body. It felt like my system had reset itself.— Aditya Ray
Hindustan Times
10-07-2025
- Health
- Hindustan Times
5 ayurvedic rituals to begin your morning with for a healthier gut and immunity in monsoon
While monsoon has its own gentle aesthetics, petrichor, scenic greens, and moody skies, when it comes to health, the season may not be as gentle. The body becomes particularly vulnerable, with lowered immunity, sluggish digestion, and a higher risk of infections. Low energy is one of the most frequent complaints, and it can easily derail your morning routine. This is why having a healthy, grounding start to the day becomes even more important during this time, taking care of both mental and physical health. Make sure you have a routine that helps you start your morning with energy.(Shutterstock) ALSO READ: No morning routine? Start with these 6 powerful yoga asanas to bring energy and structure to your day Dr Partap Chauhan, founder and director of Jiva Ayurveda, shared with HT Lifestyle how building a holistic routine helps to start the day on a balanced, energised note. This is particularly important as monsoon brings a lot of seasonal health challenges like low immunity. He said, 'Monsoon leaves your body vulnerable to infections, sluggish digestion, and low immunity. According to Ayurveda, the transition between seasons is a critical time when your body's natural balance can be easily disturbed. That's why it's important to adopt immunity-boosting habits, especially in the morning when your body is most receptive to positive change.' Dr Chauhan shared 5 early morning rituals that you can include in your routine: 1. Wake up with warm water Warm water helps to flush out all the toxins.(Shutterstock) Begin your day with a glass of warm water. It helps flush out toxins, stimulates digestion, and prepares your system for the day ahead. Tip: If you add a few drops of lemon juice or a pinch of turmeric, even better. 2. Oil pulling to detoxify naturally Swishing sesame or coconut oil in your mouth for about 5–10 minutes can remove oral toxins, support gum health and boost immunity. This ancient Ayurvedic practice is surprisingly effective and quite calming, too. 3. Herbal tea for daily defence Prepare an herbal infusion with tulsi, ginger and black pepper. It's light, aromatic, and doesn't take long to brew. It helps clear accumulated mucus, kindles digestive fire and acts as a natural defence against seasonal pathogens. 4. Pranayama to activate your lungs Practice pranayama and start the day on a positive note.(Shutterstock) A few rounds of deep breathing, preferably Anulom Vilom or Bhastrika, can enhance oxygen flow, balance doshas, and keep your respiratory system robust. Do it on an empty stomach and in a clean space. 5. Abhyanga or self-massage Massaging your body with warm medicated oil before bath nourishes the skin, relaxes your muscles and helps in lymphatic drainage. It's especially useful when the damp monsoon air makes you feel heavy or fatigued. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Mint
09-06-2025
- Health
- Mint
Stressed out? Try these 3 breathing techniques to de-stress in just 60 seconds
Feeling overwhelmed, anxious, or just mentally drained? Whether it is work pressure, deadlines, or just too much screen time, it often creeps in without warning. Not to mention, stress can make you gain weight, disturb your sleep, and even affect your digestion. But here's the catch—you don't always need hours of meditation or a weekend to relax. Sometimes, just one minute of breathing exercises can do wonders. Sounds too simple? Try it yourself. Breathing is one of the quickest, most effective ways to calm your nervous system. Whether you are preparing for a big meeting or winding down before bed, these breathing techniques can help deal with emotional triggers. As per yoga expert Himalayan Siddhaa Akshar, 'One deliberate minute of breathing can bring you back to center and enhance lung function.' So, here are the 3 most effective breathing techniques suggested by him to stay calm in stressful situations: This gentle breathing technique helps slow a racing mind and ease physical tension. Within seconds, it balances the breath, lowers heart rate, and promotes mental clarity. This is ideal to do before meetings, bedtime, or anytime you feel overwhelmed. Inhale through your nose for 4 counts. Exhale through your nose for 4 counts. Continue this rhythm for 60 seconds. Known as the "yogic coffee," Bhastrika boosts energy, clears the lungs, and increases oxygen flow. This breathing exercise is especially helpful for those recovering from respiratory issues or living in polluted environments or area. When practiced regularly, it builds lung strength and improves mental resilience. Sit comfortably with your spine straight. Inhale deeply and forcefully through the nose. Start with 10 fast breaths, rest, then repeat for 2–3 rounds. This breathing technique helps calm the mind and clear the nasal passages. It is ideal for stress relief and improving lung function. Not only this, but it also reduces anxiety, enhances mental clarity, and brings balance to both sides of the brain. Close your right nostril and inhale through the left. Close your left nostril and exhale through the right. Inhale through the right, then exhale through the left. Practice for 2–3 minutes. Practice these breathing techniques to stay calm and cool or whenever you need a quick mental reset. Stress can affect your productivity and overall health. While these breathing techniques are great for finding calm quickly, if you have a bit more time and space, try adding these simple yoga poses to help you relax and boost your lung capacity. This gentle backbend stretches the chest, strengthens the diaphragm, and improves lung expansion. Here's how to do it: Lie on your stomach with your hands under your shoulders. Inhale and slowly lift your chest off the ground. Hold for a few breaths, then exhale and lower back down. This pose stretches the chest and spine, which can help release tension in the upper back, neck and shoulder. Here's how to do it: Lie on your back, arch your chest upward, and place the crown of your head on the floor. Breathe deeply and hold the pose for 30 seconds. This pose is known to improve core muscles, enhance lung capacity and reduce stress. Here's how to do it: Lie on your back, bend your knees, and lift your hips upward. Interlace your hands under your back and breathe deeply for 30 seconds.
