Scenic views, green canopies and a much-needed relief from the summer heat! Monsoon season brings all of this and also a surge in respiratory ailments due to the high presence of dust and mold in the environment. Whether you’re prone to allergies, congestion, or simply want to keep your lungs strong and clear, integrating pranayama—the yogic art of breath control—can be a powerful ally for your respiratory health.

Related article: 8 Common Monsoon Illnesses in India: Symptoms, Prevention, and When to Get Tested

Why Respiratory Health Needs Attention in the Monsoon:

The rainy season can make breathing feel heavier and more laboured for many, especially those with allergies, asthma, or sinus issues. Increased moisture in the air encourages the growth of mold, mildew, and dust mites, all of which are known respiratory irritants. According to a study by the Global Public Health journal, respiratory illness rates spike during India’s monsoon and post-monsoon periods, accounting for up to 45 per cent of acute viral infections in the season.

Furthermore, India is battling a significant rise in chronic respiratory conditions. As per Express Healthcare, 15.3 per cent of all prescriptions in India are for respiratory diseases, making it the country’s largest disease burden. This highlights a pre-existing vulnerability that could be exacerbated by outbreaks like COVID-19.

Related article: 8 Simple Chair Yoga Poses to Recharge Your Body and Mind

How Pranayama Helps When Air Gets Dense?

A daily pranayama routine can support your respiratory system in several ways:

• Clear congestion and open airways
   
• Strengthen lung capacity and oxygen efficiency
   
• Reduce stress and anxiety that aggravate breathlessness
   
• Boost overall immunity and vitality

Related article: Research-Backed Yoga Exercises for Better Breathing With Covid-19

Featured Practice: Vyagraha Pranayama (Tiger Breathing)

A study published in the Journal of Ayurveda and Integrative Medicine (2020) demonstrated that consistent engagement in yoga and pranayama resulted in a 66 per cent enhancement of lung function. Of the numerous yoga asanas available, Vyagraha Pranayama is particularly notable for its combination of physical movement and regulated breathing.

Inspired by the stretching motion of a tiger, this breathwork involves arching and rounding the spine while coordinating breath, enhancing lung function and improving thoracic mobility.

How to practice Tiger Breathing:

1. Begin in a tabletop position (on all fours).
    
2. Inhale deeply while lifting your head and tailbone upward, allowing the belly to sink.
    
3. Exhale completely as you round the spine, tucking the chin to the chest.
    
4. Match your breath to your movement and repeat 5–10 cycles.

This fluid motion not only stretches the respiratory muscles but also encourages better circulation of oxygen and helps clear mucus and congestion naturally. One of the best respiratory exercises. 

Additional Pranayama Techniques for Rainy Days

1. Nadi Shodhana (Alternate Nostril Breathing)
Balances the nervous system and clears the nasal passages.

2. Kapalabhati (Skull Shining Breath)
Cleanses the lungs and energises the respiratory system.

3. Bhramari (Bee Breath)
Calms the mind and soothes the sinuses.

4. Deep Abdominal Breathing (Diaphragmatic Breathing)
Promotes full oxygen exchange and relaxation.

Tips for Safe and Effective Practice

• Always practice on an empty stomach or at least 2 hours post-meal.
   
• Choose a quiet, well-ventilated space.
   
• Start with a few minutes daily and increase gradually.
   
• Discontinue if you feel dizzy or breathless.

Related article: Yoga Flow with Zubin Atre, Yoga Expert and Author

Yoga Breathwork for Obscure Lungs

With practices like Vyagraha Pranayama and other breathing exercises, you can fortify your lungs, improve your immunity, and maintain inner calm even when the weather gets wild. In a country where respiratory issues are on the rise, incorporating pranayama and yoga is not just ancient wisdom—it’s modern-day wellness backed by science.

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