Strengthen your lungs to keep viruses away

There is a lot of talk about lungs and their strengthening in the recent past. This is primarily because this is indeed an important organ that makes our resilience stronger. We indeed need to take this organ more seriously as it is also combatting many challenges like pollution that is increasing everywhere. With the rise of viruses that is attacking the whole world nowadays, people are indeed recognizing its importance at last as most of us are leading a sedentary lifestyle in an air-conditioned environment,

In the area of wellness, everything is interconnected and linked. The lungs never were taken seriously unless there was a health challenge. This has now changed as one can see almost everyone having a problem even with simple breathing. Nothing changes unless we change. So. If we wish to become healthier, we need to indeed follow some steps to make ourselves better. This is a pattern of life. We do need to give enough importance to ourselves so that we are able to lead a normal life and do all that we wish to, thus fulfilling our desires and aims. After all, any amount of money is useless in a body with challenges. Let us see what we can do for our lungs.

Strengthening your lungs can help improve respiratory health and make you more resilient against viruses like the flu, COVID-19, and other respiratory infections. Here are some effective ways to boost lung function and immunity:

1. Deep Breathing Exercises

Box Breathing (4-4-4-4): Inhale (4 sec), hold (4 sec), exhale (4 sec), hold (4 sec).

2. Cardiovascular Exercise

Aerobic activities (walking, running, swimming, cycling) improve lung capacity and oxygen efficiency.

High-Intensity Interval Training (HIIT) can enhance lung endurance.

3. Strengthen Respiratory Muscles

Try prone positioning (lying on your stomach) to improve oxygen flow if recovering from illness.

4. Improve Indoor Air Quality

Use a HEPA air purifier to reduce airborne viruses and pollutants.

Keep humidity levels at forty to sixty percent to prevent dry airways.

Avoid smoking, vaping, and secondhand smoke.

5. Hydration & Steam Inhalation

Keep drinking water and do steam inhalation

6. Anti-Inflammatory Diet for Lung Health

Have Vitamin C, D, Zinc, Omega 3, ginger, garlic and turmeric/

7. Posture & Lung Expansion

Keep spine straight

Practice yoga (pranayama) or stretching to improve breathing mechanics.

8. Avoid Pollutants & Irritants

Keep away from dust, mold, chemical fumes, and allergens.

Wear a mask in polluted or high-risk areas.

9. Humming & Singing

Humming increases nitric oxide production, which helps fight viruses and improves oxygen uptake.

Singing strengthens diaphragm and lung control.

10. Quit Smoking & Limit Alcohol

Smoking damages lung tissue and weakens defenses.

Excessive alcohol dehydrates and weakens immunity.

Bonus: Immune-Boosting Habits

Get 7-9 hours of sleep for optimal immune function.

Manage stress (meditation, mindfulness) to reduce inflammation.

Wash hands frequently to prevent viral exposure.

By incorporating these strategies, you can strengthen your lungs, enhance immunity, and reduce the risk of severe respiratory infections.

By Jamuna Rangachari