We may not be able to control the air outside, but we can care for the lungs that carry us through it.
In cities across India, clean air has quietly become a daily concern—from the elderly waking up breathless to children coughing in playgrounds. While policy changes take time, there are everyday ways to support our bodies, protect our breath, and build inner resilience.
This isn’t about fear. It’s about care—practical, consistent, and within reach.
Start with your kitchen
Lung Cleanse Tea. Brew thyme, ginger, turmeric (optional), and black pepper. Sip this once or twice daily to ease congestion and reduce inflammation. Use everyday herbs and spices
Add tulsi, mulethi (licorice), fennel, cumin, oregano, pineapples, and garlic to your meals. These ingredients support natural lung detox and immune strength.
Stay hydrated Warm water and herbal infusions can help thin mucus and sooth irritated airways.
Ease congestion gently
Inhale steam with a eucalyptus capsule or oil to relieve blocked sinuses and loosen mucus buildup.
Use a saline nebulizer or neti pot to cleanse nasal passages—especially before sleep or after exposure to outdoor air.
Support your lung capacity and healing indoors
Practice gentle breathwork like box breathing or alternate nostril breathing (ideally in rooms with air purifiers when the air quality is good (AQI lower than 200).
Try chest-opening yoga poses like Bhujangasana and Setu Bandhasana.
Add air-purifying indoor plants like spider plant, peace lily, or snake plant.
Limit indoor pollutants like incense sticks, synthetic fragrances, or chemical sprays.
Avoid smoking or exposure to passive smoking.
Your voice matters, too
Sometimes, self-care also means speaking up.
If your neighbourhood’s air feels unsafe or your child’s school hasn’t adjusted for poor AQI days—say something.
Write to your local authorities. Join or support petitions calling for cleaner environments. Small conversations create big shifts.
Because caring for our lungs doesn’t end with what we breathe in—it also includes what we stand up for.
(Luke Coutinho is an Integrative Lifestyle Expert)
