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Time of India
4 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
NDTV
26-06-2025
- Health
- NDTV
Sick Of Getting Sick This Monsoon? 10 Exercises To Boost Your Lung Health
We are more susceptible to getting sick during the monsoon season due to the high humidity, fluctuating temperatures, and increased exposure to bacteria, viruses, and mould. These factors can compromise the respiratory system, aggravate allergies, and trigger infections like colds, flu, and bronchitis. The damp environment also creates a breeding ground for pathogens that can affect lung function. However, regular exercise particularly ones that target and strengthen the lungs can improve respiratory endurance, clear airways, and increase oxygen capacity. Certain exercises enhance lung efficiency and immunity, reducing the risk of falling ill during this vulnerable season. Read on as we share a list of exercises you must perform this monsoon to boost your lung health. 10 Exercises to boost your lung health during monsoon 1. Diaphragmatic breathing This breathing technique strengthens the diaphragm and improves lung efficiency. Lie down, place a hand on your belly, and breathe in deeply through your nose so your belly rises. Exhale slowly through your mouth. Practicing for 5–10 minutes daily helps improve lung capacity and control. 2. Pursed-lip breathing This helps keep airways open longer and releases trapped air. Inhale through your nose for two counts, then exhale slowly through pursed lips for four counts. It's especially helpful if you feel shortness of breath during the monsoon. 3. Walking at a brisk pace A simple yet effective cardio activity, brisk walking increases heart rate and forces your lungs to work harder, thereby improving their endurance. Walking outdoors (if weather permits) also helps strengthen immunity, provided air quality is good. 4. Swimming Swimming is a full-body aerobic workout that naturally emphasises breath control and lung strength. If done in a clean, indoor pool, it can be a powerful tool for enhancing respiratory function. 5. Pranayama Specific pranayama techniques like Anulom Vilom (alternate nostril breathing) and Bhramari (humming bee breath) improve oxygen exchange, clear nasal passages, and reduce stress, supporting both lung and immune health during monsoon. 6. Jump rope Skipping rope is a great cardio workout that elevates your heart and breathing rates, helping improve oxygen intake and lung endurance. Start slowly and build up for 5–10 minutes a day to enhance respiratory strength. 7. Thoracic expansion exercises These include deep breathing while raising your arms or leaning back to open your chest. This stretches the lungs and encourages fuller oxygen intake, which is especially useful when you're feeling congested or sluggish. 8. Dancing or aerobic exercise Fun aerobic activities like Zumba or dancing at home can elevate your breathing rate while engaging different muscle groups. This challenges your lungs and boosts their ability to supply oxygen efficiently. 9. Resistance training Using light weights or resistance bands during exercise increases your body's demand for oxygen. This puts your lungs to work and can gradually improve their strength and efficiency over time. 10. Singing or humming Surprisingly, vocal exercises like singing or humming strengthen respiratory muscles and improve breath control. Even a few minutes of singing a day can improve lung function and help keep your airways clear during damp monsoon months. Try these exercises today to boost your lung health this monsoon. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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Business Standard
20-06-2025
- Health
- Business Standard
Yoga for eye health: Natural ways to ease screen strain and boost focus
If your eyes feel dry, itchy, or strained after hours of screen time, you're not alone. In today's digital world, most of us spend extended hours on laptops and smartphones—leading to a very real and growing issue: digital eye strain (DES). But what if relief could be just a few yoga moves away? This International Day of Yoga, let's explore how yoga—traditionally known for enhancing flexibility and calming the mind—can also help relax and rejuvenate your eyes. What is digital eye strain? Also known as Computer Vision Syndrome, digital eye strain includes symptoms such as: Blurry vision Headaches Dry or watery eyes Eye fatigue Difficulty focusing 'Digital eye strain happens when the eyes get tired from looking at screens for a long time. Tablets, phones, computers, and even TV screens emit blue light, which can be harsh on the eyes. Prolonged exposure forces the eyes to work harder, leading to strain,' explains Dr Abhishek Varshney, Senior Consultant – Ophthalmology, Max Healthcare. Rub your palms together to generate warmth Gently cup your palms over your closed eyes Breathe deeply and relax for 1–2 minutes 2. Eye rolling – Stretch those eye muscles Improves flexibility and circulation. Sit straight, keeping your head still Look up and slowly roll your eyes clockwise Repeat 5 times, then reverse the direction 3. Focus shifting – Train focus and flexibility Reduces eye muscle stiffness and strengthens focus. Hold your thumb in front of your nose Focus on your thumb, then shift your gaze to something far away Repeat 10–15 times Bonus tips to support eye health In addition to yoga, try these daily habits to keep your eyes happy and healthy: Stay hydrated – Dry eyes are often a sign of dehydration Eat eye-friendly foods – Include carrots, spinach, and omega-3-rich foods Get natural light – Step away from the screen and walk in sunlight when you can Follow the 20-20-20 rule – Every 20 minutes, look at something 20 feet away for 20 seconds Dr Yogrishi Vishvketu of Akhanda Yoga Institute shares, 'True healing begins when we become conscious of how we hold our body, breath, and attention. Just 15 minutes daily of yoga-based eye care—Palming, Bhramari, or a simple inversion—can reset your visual system and bring your energy back into alignment.' "To support eye health from within, homeopathic remedies like Ruta Graveolens 30, for eyestrain from screens and Euphrasia, for irritation and watering can be considered under guidance."- informs Dr Mukesh Batra, Founder & Chairman Emeritus, Dr Batra's Healthcare. International Day of Yoga: A global reminder for inner and outer health Celebrated every year on June 21, the International Day of Yoga was first proposed by India and officially adopted by the United Nations in 2014. It aims to raise awareness of the many benefits of yoga—not just for physical wellness, but for mental clarity and emotional balance as well. This year, Yoga Day falls on a Saturday, making it the perfect opportunity to slow down, reconnect, and try a new wellness routine. The theme for 2025 is 'Yoga for One Earth, One Health', highlighting how individual wellbeing through yoga can ripple outward into families, communities, and society at large. The takeaway Incorporating just a few yoga-inspired practices into your day can help reduce digital eye strain, improve focus, and lift your mood. Think of it as a mini spa session for your eyes—anytime, anywhere. Instead of reaching for eye drops, try a little yoga. Your screen-weary eyes will thank you.
The Hindu
18-06-2025
- Health
- The Hindu
Five-minute session of yoga held at workplace
Two AYUSH interns, Gayatri and Suchita, assisted by A.J. Prakash, Naturopathy Medical Officer at Government Wenlock Hospital, Mangaluru, performed a five-minute yoga session at the Press Club here on Wednesday. The yoga session, which was conducted as per 'Y Break' (yoga break at workplace) protocol developed by the Ministry of AYUSH, was arranged by the Dakshina Kannada district AYUSH Department, in view of the 'World Yoga Day' celebration scheduled on June 21. The interns started with Bhramari pranayama, which was followed by Naadi Shuddi pranayama. Then they demonstrated Tadasana, Skandha Chakrasana, Uttana Mandukasana, Kati Chakrasana, and Ardha Chakrasana. Dr. Prakash explained the benefits of each of the yogic practices and asanas. Before the start of the session, District AYUSH officer Mohammed Iqbal stated that the 'Y break' protocol has been developed to help professionals practice yoga during their breaks at work. This set of pranayamas and yoga postures has been designed to help professionals alleviate work stress and stay fresh in the workplace. The 'Y break' protocol is also available through a mobile app. People can type 'Y break' to see videos related to yoga at the workplace, Dr. Iqbal said.
Time of India
16-06-2025
- Health
- Time of India
Wellness enthusiasts celebrate fusion of yoga, legacy
Lucknow: A yoga session was organised at Rumi Darwaza on Monday as part of the 11th International Yoga Day 2025 celebrations. During the session, organised by department of yoga, faculty of yoga and alternative medicine, Lucknow University, participants performed 'asanas' like Anjaneyasana, Virabhadrasana, Trikonasana, and 'pranayama' practices including Bhramari, Anulom Vilom, and Surya Namaskar. Tired of too many ads? go ad free now Faculty coordinator, yoga department, Amarjeet Yadav said, "Practising yoga at iconic heritage sites like Rumi Darwaza not only promotes wellness but also deepens our connection with India's rich cultural legacy. It's a fusion of physical health and patriotic pride." A workshop on 'Impact of Pranayama on the Body' was also held at the Yoga Hall. Yogacharya Kishore Kumar Shukla led sessions on Bhastrika, Ujjayi, and Nadi Shodhan, emphasizing the role of 'pranayama' role in strengthening the respiratory system and energizing the body. The event highlighted yoga's holistic benefits on physical, emotional, and spiritual levels.
