Breathing through change

As the world adapts to the emergence of new Covid-19 variants, our focus must shift from fear to fortification, not just of the body, but also of our breath, immunity, and mind. Respiratory health lies at the heart of this resilience.

It’s no coincidence that both traditional healing systems and modern science emphasise the importance of breath as a bridge between stress and strength, illness and immunity. Can reducing inflammation, increasing flexibility, and practising breathwork, through the lenses of modern medicine and Ayurveda, help us thrive, not merely survive?

The respiratory system & inflammation

The respiratory system is more than just a set of lungs; it’s a dynamic interface with the outside world. Modern science shows that respiratory distress — whether from Covid-19, pollution, or chronic bronchitis — is often exacerbated by systemic inflammation. When inflammation becomes chronic, the alveoli (tiny air sacs in the lungs) stiffen, impairing oxygen exchange. The result? Fatigue, breathlessness, brain fog, and compromised immunity.

What helps?

• Anti-inflammatory nutrition: Omega-3 fatty acids, antioxidants (from berries and greens), and spices like turmeric help reduce pro-inflammatory cytokines.

• Respiratory exercises: Diaphragmatic breathing improves oxygenation and lowers the respiratory rate.

• Stress reduction: Chronic stress triggers inflammation through elevated cortisol, which worsens lung function.

Ayurveda & respiratory wellness

In Ayurveda, the lungs are governed by the Prana Vata subdosha, a vital force of energy that controls breathing, sensory perception, and mental clarity. The lungs also interact with Kapha dosha, which governs structure and mucus. Imbalances in either can lead to issues like congestion, asthma, or shallow breathing.

For improving oxygenation

You don’t need elaborate tools — just your lungs and intention. Here are three simple, powerful techniques to enhance your breathing:

• Diaphragmatic breathing (belly breathing): Place one hand on your belly and the other on your chest. Inhale slowly through your nose, letting your belly rise. Exhale gently, allowing your belly to fall. This technique enhances oxygenation and promotes relaxation.

• Bhramari Pranayama (humming bee breath): Close your ears with your fingers, inhale deeply, and then exhale with a humming sound. This sound vibration increases nitric oxide production, which dilates the bronchi and improves airflow.

• Nadi Shodhana (alternate nostril breathing): This practice balances left-right brain activity and clears nasal passages. Especially helpful for anxiety-induced shallow breathing or breath-holding.

(The author is an obstetrics & gynaecology surgeon, and a counsellor at the Army Wives Welfare Association.)