Ayurveda for Lung Health
The air we breathe is precious, yet we often take it for granted. In light of recent events, such as unprecedented fires and severe air pollution, caring for our lung health has become more important than ever.
Why Care About Lung Health?
Our lungs and entire respiratory system work tirelessly to provide our bodies with oxygen, remove waste, maintain acid-base balance, and protect us from pathogens. However, they are all too often exposed to irritants and toxins that can compromise their function and lead to chronic lung conditions. In the United States alone, over 40 million people live with chronic lung conditions like asthma and COPD (emphysema and chronic bronchitis). These illnesses not only impair breathing but also increase the risk of heart disease and severe respiratory infections. In many places around the world, modern industrial activities create emissions, including toxic gases and particulate matter, that are causing an increase in asthma, bronchitis, and other lung diseases. In fact, air pollution not only damages lung tissue but can be associated with other health conditions as well. A 2023 study published in the Journal of the American Medical Association (JAMA) reported that a higher exposure to fine particulate matter (a type of air pollution) was associated with an increased risk of dementia.
It is clear that we are intimately connected to the world around us as we take in every breath. From an Ayurvedic perspective, facilitating the detoxifying and cleansing functions of the airways, as well as supporting healthy air and gas exchange, is vital for creating health on a daily basis. Considering that we take approximately 600 million breaths in our lifetime, we need to be mindful of every breath. In addition to protection from environmental toxicity and bringing in oxygen, healthy breathing supports the flow of prana, or life force, through the body so every cell can function properly. Using Ayurveda’s time-tested practices, we can strengthen our lungs and overall respiratory health and support the body’s natural resilience to the challenges of our modern environment.
Steps to Support Lung Health
Avoiding Irritants and Reducing Inflammation
One of Ayurveda’s core principles is addressing the root cause of imbalance. Addressing lung health involves protecting the lungs from modern-day irritants and reducing the inflammation that they create, as well as optimizing the normal functions of our lungs. To minimize lung inflammation, begin by eliminating irritants:
Avoid smoking or exposure to secondhand smoke.
Eliminate chemical air fresheners or strongly scented products, which can contain harmful chemicals like phthalates.
Use a high-quality air filter to reduce pollutants, toxins, and allergens in your home.
When outdoors during times of especially poor air quality, use an N95 mask (or equivalent) with a good seal around the nose and mouth
Ayurvedic Practices for Respiratory Health
Even with these precautions, exposure to environmental irritants is unavoidable. Each part of the respiratory system plays a role in healthy breathing so the whole system, from nose to lungs needs to be supported daily. Ayurveda offers simple and effective practices to help cleanse and support the lungs and airways:
Daily Neti Pot Rinse
Clear nasal passages by performing a gentle saline rinse. This practice helps remove irritants at the point of entry. In addition, it can reduce congestion in the nasal tissue so that breathing becomes easier and more efficient.Application of Nasal Oil
Apply a good quality nasal oil to the inside of the nose daily. This is especially important during dry months of the year. When the nasal tissue is dry, the natural mucus lining is thin and less able to trap dust, irritants, and germs. They can then go further into the airways, causing irritation, inflammation, and infection.
Steam Therapy
Inhale steam to loosen mucus and open respiratory channels for easier removal of trapped particulate matter. Adding essential oils like eucalyptus or peppermint can enhance the benefits through their natural decongestant activity.Breathing Exercises
Engage in simple belly breathing for at least 20 minutes daily—10 minutes in the morning and 10 minutes before bed. Yogic breathing (pranayama), which promotes diaphragmatic breathing, has been shown to reduce lung inflammation and improve overall lung function.
Ayurvedic Herbs for Lung Health
Many Ayurvedic herbs can reduce inflammation and support respiratory health:
Tulsi (Holy Basil): A potent anti-inflammatory traditionally used to treat asthma and lung conditions, as well as colds, flus, and sore throats thus supporting the entire respiratory system.
Licorice Root: Widely used in traditional healing systems for asthma and other lung diseases as it helps reverse chronic inflammatory changes. It also acts as a natural expectorant, loosening phlegm and mobilizing secretions. Use with caution if you have high blood pressure, although most issues occur at higher doses only.
Triphala: A blend of three dried fruits known for their antioxidant properties, and particularly for reducing inflammation in bronchial cells.
Trikatu: A combination of dried ginger, long pepper, and black pepper, traditionally mixed with honey to ease asthma symptoms and improve lung function. The pungency of this herb can also relieve nasal congestion.
Seek the advice of experienced practitioners when taking herbs, as dosing and duration of therapy can depend on an individual’s specific needs and health conditions.
Foods That Promote Lung Health
A diet rich in anti-inflammatory and antioxidant foods is crucial for maintaining lung health. Incorporate the following into your meals:
Green Tea and Coffee: Contain polyphenols and caffeine to support lung function.
Turmeric: Contains curcumin, a powerful anti-inflammatory compound.
Berries: High in anthocyanins, which reduce oxidative stress that can damage lung tissue.
Leafy Greens and Tomatoes: Provide carotenoids and lycopene for lung health.
Fish (Salmon, Sardines): Packed with omega-3 fatty acids to reduce inflammation.
Focus on a plant-based, nutrient-dense diet, avoiding any foods you don’t tolerate or are allergic to.
Building a Foundation of Wellness
Caring for your lungs is not just about reducing symptoms; it’s about creating a lifestyle that supports your overall health. Regular meditation, combined with these Ayurvedic practices and dietary changes, can reduce inflammation in the respiratory system and strengthen your body’s resilience. By prioritizing your lung health now, you can breathe easier and embrace life more fully—no matter what challenges arise.