Toxic fine dust and pollutants can worsen respiratory symptoms and harm lung health. Beyond diet and air purifiers, adopting regular exercise and breathing practices is crucial.

The 20-20-20 breathing technique promotes lung expansion, enhancing oxygen and carbon dioxide exchange in the alveoli. It also aids in expelling stale air and pollutants. When air quality is poor, breathing often becomes shallow; this method helps regulate breath, alleviating shortness of breath.

The 20-20-20 breathing technique is simple and can be performed at home. Find a comfortable position, either sitting or standing. Inhale through your nose for 20 seconds, taking deep, even breaths to fully fill your lungs. Hold your breath for 20 seconds (begin with 10 seconds and gradually increase as comfortable). Then, gently exhale through your mouth for 20 seconds, ensuring all air is expelled. Repeat this process multiple times throughout the day for optimal effectiveness.

Beyond respiratory benefits, consistent practice of this breathing exercise enhances overall physical and mental well-being, fostering a sense of invigoration and relaxation. Its advantages include:

reducing stress and anxiety: Focusing on breath calms the nervous system, balances breathing, and promotes positive emotions and thoughts. Regular practice also lowers cortisol levels, a hormone linked to stress and anxiety.

improving concentration: Training the mind to focus on the present enhances long-term attention and memory.

supporting physiological health: This exercise increases ventilation efficiency and regulates heart rate, proving beneficial in managing certain health disorders.

Le Nguyen (via Hindustan Times)