Opinion

Combat Pollution: Breathing Techniques to Boost Lung Health

With increasing pollution, breathing difficulties are a growing concern. Simple lung exercises can significantly improve respiratory health, reduce stress, and alleviate other health conditions, especially during periods of high pollen or environmental pollutants. Robert Stalbow, a PeaceHealth respiratory therapist, emphasizes that these easy-to-learn techniques can greatly enhance overall well-being.

 

You can follow these four simple breathing techniques. For best results, practice these exercises for a few minutes multiple times daily, gradually increasing session length:

Simple Breath Awareness:

• Place one hand on your chest and the other on your tummy.
• Close your eyes and observe your natural breathing rhythm and hand movements.
• Notice changes in breath depth and increased relaxation.

Equal Breathing:

• Inhale for a count of four.
• Exhale for a count of four.
• This balanced pattern calms both body and mind.

Pursed-Lip Breathing: 

• Inhale deeply through your nose for two seconds, filling your lungs.
• Pucker your lips as if to whistle.
• Exhale slowly through pursed lips, taking twice as long as your inhalation.
• Repeat to gain better breath control and increase oxygen intake.

Box Breathing: 

• Hold your breath for a count of four.
• Exhale for a count of four.
• Pause for a count of four before the next inhalation.
• This method is effective for stress and anxiety reduction.

Beyond Lung Health: 

• Reduced stress and worry
• Better blood pressure control
• Enhanced sleep quality
• Improved focus and concentration
• Increased energy levels

When to Seek Medical Advice

While generally safe, consult your doctor before starting these exercises, especially if you have existing respiratory conditions or other health concerns. Discontinue immediately and contact your healthcare provider if you experience dizziness, shortness of breath, or chest pain during these exercises. If you notice changes in your breathing or feel stressed, talk to your doctor for personalized recommendations and monitoring.