five simple and effective natural ways to strengthen your lungs

 

Our Lungs can hold about 6 liters of air, which is called TOTAL LUNG CAPACITY. Total Lung Capacity is the volume of air in the lungs after taking a full inspiration, normally the average adult takes 12 to 15 breaths a minute.

A breath is one complete cycle, which includes one full in inhalation, which is called PURAKA, and one exhalation which is called RECHAKA. Our lungs develop, by the time we are 20 to 25 years old. It is natural for our lungs to gradually weaken, after the age of 30, or 35 years. Also, factors like age, gender, physical health, and overall health have an impact on lung volume and capacity. 

A decline in lung capacity can be caused by several physiological changes as we grow older. Our diaphragm muscles get weaker over time, lung tissues that keep our airways open, lose their elasticity and so, the decline in our capacity and so the airways become narrow.

Along with aging, there will be a decline in physical activity and so the lung capacity also gets disturbed. We do not utilize our lungs to their fullest capacity, our breathing is shallow, and our poor posture brings constriction to our lungs, play in action and avoiding smoking can just be few such things which a person should be following in their life, this will automatically keep their lungs healthy and strong.

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Many people feel shortness of breath, when they do some workout or when they walk very fast, and that is because our lung capacity has reduced. The heart and lung, two of the vital organs of our body can be activated because of exercise.

The lungs provide energy, by bringing in oxygen and removing carbon dioxide from the body, the heart pumps oxygen into muscles, as we exercise. When you work out, your body requires more oxygen and produces more carbon dioxide, but when your lung function is impaired, you may feel fatigued and have shortness of breath.

Today I will share with you some powerful asanas and pranayamas, they will help you to strengthen your lungs naturally and maintain your optimal lung capacity.

1. KUMBHAKA  (Retention of Breath) 

Kumbhaka is one of the excellent pranayamas to improve your lung capacity. When you practice Kumbhaka, there is a favorable effect on intra-thoracic and intra-pulmonary pressure, this leads to an increase in lung capacity, regular practice of this pranayama will improve your breathing over time.

For Kumbhaka, first, the person has to sit in any of the meditative poses, with legs crossed, spine straight, head straight. Now take a long breath in, and then hold your breath for some time as long as you feel comfortable, and then exhale the breath out. 

But now let us do this with a proper proportion when you are breathing in for 4 seconds, then you should be holding your breath for 8 seconds and then breathe out again for 4 seconds, so this holding of breath is called Kumbhaka.

2. PRANAYAMA – (INTERCOASTAL BREATHING.) 

To improve your lung capacity, you need to strengthen the muscles, which are holding your ribs, as your lung muscles play a major role in the functioning of your lungs. When you do intercostal breathing that is rib cage, muscles hold your rib cage. 

When you use these muscles, it definitely helps in improving your vital capacity of lungs and removing the stress and tension of the entire body, all this would help you to give better oxygenation.

Steps, sit in any meditative pose again, you can even do this standing, but better that you sit. Sit with any meditative pose bring your arm over your ribs, from the side.

Hold your ribs, like this, where the fingers are out, and your thumb is behind. So the rib cage you are holding with your hand.

Now inhale, and focus on your ribs to move sideways. How the frogs breathe, move the ribs sideways. The mind should be very much focused there, and while breathing out bring the ribs back to normal position.

So, here you are breathing in, your ribs are going sideways and breathing out ribs coming back to your normal position. So these muscles, which are holding your ribs are exercised, the tension from these muscles go away and your lungs can breathe much better volume much better way.

3. BHASTRIKA PARANAYAMA – (known as BELLOWS MOVEMENT)

Just like a fire, which is so necessary to meet, and purify the metal. Forceful inhalation and exhalation in this pranayama help in producing lots of heat and that in return will purify the system and enable that system to function much better.

This pranayama helps in increasing lung capacity it purifies also the lungs and really strengthens the core muscles.

Now understand how to do that Sit again in any meditative posture and focus on your abdomen, first, take one or two long breaths inhale fully, and exhale fully, again inhale fully, hold your breath and then move your abdomen in and out, in and out, fast, fast, fast without inhalation or exhalation, just hold your breath and do it.

Move, take 5 to 10 rounds 15 rounds in that position and then breathe out completely. Understand, when you laugh loudly, what is happening, automatically your abdominal is moving fast, fast. Watch this and that’s why I would always say that come on laugh.

Understand that Charlie Chaplin has mentioned “a day when you do not laugh even one that day is lost for you” in your life laugh and that it-self is pranayama.

4. TALASANA – (THE PALM TREE POSE.)

This asana is an excellent asana, to improve your lung capacity. This asana is done in different variations also, where you are using all different three sets of muscle, you are using your diaphragm, you are using your inter-coastal muscles and you are using your clavicular muscles. So all those muscles which are holding your lungs are used in one asana and that is Talasana.

This develops respiratory muscles and their vital index. A full-body stretch in this asana helps you to breathe deeply and rhythmically. This asana gives a complete stretch to your body and that helps you to breathe, rhythmically and deeply.

In Talasana, you have to stand straight with both legs 1 foot away from each other, both parallel to each other, look in front, eyes gazed at one point.

Now while inhaling raise your right hand up, right from the front up to your head, set yourself upright on your toe, and stay in that position, for some time. 

So here's what you are doing is while in telling you are slowly simultaneously coming on your toe and bringing your arm as up straight as possible.

This movement, the leg movement, and hand movement, and breathing movement, all these three movements should synchronize with each other. It is like neuromuscular coordination.

So, stretch there, Stay in that position for some time, rotate your palms outwards and from behind, rotate your hands, and bring your hands down.

5. KONASANA 2 

Konasana 2 also helps in improving your vital capacity of lungs. This movement helps, opening up all our alveoli because some of the alveoli don’t function only, we hardly use one-third capacity of our lungs in our life. 

But when you start doing these exercises, you really breathe very much better, and your entire general

health becomes much stronger and better. So, here in this asana Stand straight, keep your both feet away from each other and at least 2 1/2 to 3 feet away, both parallel to each other. 

If you are doing it for the first time, take the support of the wall, stand with the wall and do this. Now raise your right hand from the side up, inhaling let it come up to your head and your ear, your upper arm should be together, your head also should be together. 

And, then start bending sideways, all this while you are inhaling, hold your breath double the time for some time and then while exhaling comes back to your normal position, and then do it on the other side.

This movement should be done very slowly and very cautiously because we are not using these muscles so regularly, but do it regularly and it would really work wonders. So in this Konasana, you start helping your underused muscle, and that works wonders.

Being active and staying fit, help your lungs to remain fit, and enhance your quality of life. A person may have some lung problems, like asthma and a few other things, shortness of breath and such things, but if you are doing your exercises, if you are remaining active,

you are walking very well, doing some asanas very well. All these problems would be overcome very easily, good oxygen in your body, good breathing capacity helps remove practically all sorts of diseases.

It helps you to remain happy and healthy, a person must focus on breathing better, on improving the capacity of your lung, more and that would help in the management of your entire life.

In life, even obesity decreases the capacity of lungs, so the person must maintain his body weight; a person must remain fit and fine, to improve lung capacity. So try and understand, that when you breathe better, you think better, you have more control over your mind too.

When you breathe better you remain healthy, and so you have more control over your body and body movements too, so try and focus on these pranayamas, what we have mentioned and you will definitely enjoy good health and a good state of your mind, do it.



7 Simple Ways Will Make You To Get Rid Of Belly Fat

If you want to loose your fat in waistline area, or want to loose belly fat fast or want to loose your weight in natural way, then you can follow these most effective natural way to weightloss. Which many women's followed got amazing quick result in belly fat loosing.

Nowadays the majority of women or girls have exes belly fat. cause of new lifestyle, quick-serve food, etc. This exes belly fat does not only make them discomfort in looking but also may help in many health issues. They try to lose belly fat in a quick and shortcut way, which makes them trouble in a long time. So if you want to lose your belly fat in a natural way, without any side effects, then, this post is for you.

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Follow These fastest way to lose belly fat Naturally

Today we are going to discuss a series of Asanas that are very effective in reducing larger waistlines. If practiced regularly, these asanas can burn fat stored in your abdomen and waist area. These are very effective ways to lose belly fat at home without side effects.

let's begin from vacarasana

Vakrasana stand erect with two to two and a half feet distance between your feet. keep your feet parallel to each other. look straight and fix your gaze at one point in front of you.

Inhaling, raise both hands to shoulder level, and while exhaling turn to your right side as far as you can. taking your hands as far as possible with your left hand. bent at the elbow, remain in this position for 6 seconds.

Keep seeing your fingers, in this position, make sure you don't twist your lower body and thighs. the loweKeep the lower body intact and just move your upper body.r body remains intact and just move your upper body. now by inhaling, come back to the center.

Immediately exhale and repeat on the left side, looking at your fingers. Hold there for six seconds. Feel a nice twist on your upper body.. this is an excellent asana to reduce your waistline. While inhaling, come back to the starting position and slowly bring your hands down. 

You can do this two to three times at your convenience. now, let's see our next asana, which is just another variation of vakarasana.

vakarasana variation with the same feet distance. Apart from this, raise your hands to the level of your shoulder and clasp your fingers.

Exhaling, slowly leans forward, so that your upper body is parallel to the ground and your head is comfortably between your outstretched arms. stay there for two to three breaths, while exhaling, twist your torso to the right from your hip. remain here for six seconds. 

Feel the twitch at your waist and feel a good stretch on your back. Inhaling, come back to the center and immediately exhale, turn to your left.

Stay there for six seconds, inhale and exhale. Normally in this position, breathe slowly and come back to the center. Straighten and release your hands and bring them to your side. These are great twisting poses that work great for your belly fat.

let's move on to our next asana Yogendra konasana:

Stand straight with feet parallel and two and a half to three feet. apart raise your left hand, straight up from the sidearm, close to your ears and palms facing out with fingers straight. While inhaling, bend from the waist to the right. Maintain your breath in this posture for six seconds. go as far as you can without tilting to the front or back. 

Feel a full stretch in your left side from the tip of your left finger to the sides of your left hip. Exhaling slowly, return to the starting position, and now, lower your hand. repeat this on the other side. right hand up and inhaling. Lean on your left side, maintaining the pose for six seconds. 

Holding the breath, feel the entire lateral stretch. an excellent asana to burn out the fats from your waist. Slowly exhale, come back to the initial position, and lower your hands down. You can repeat this exercise for two to three rounds.

The next asana is a variation of Yogendra Konasana.

Yogendra konasana variation, stand two and a half feet, apart from maintaining your feet parallel to each other hands comfortably hanging on the sides. this is the starting position of this pose. raise your hands up from front to shoulder level. Palms facing upwards.

Inhaling, open your arms to sides and turn your head to the right and fix your gaze at your right fingertip. Exhaling, twist your upper body to the left and bend down. take your left big toe with your right hand. While turning your left hand upward pointing your head towards the sky. 

Hold this position for 6 seconds without breathing now look down and fix your gaze on your right palm, slowly come up. In the starting position Inhale and then exhale. In the standing position first, inhale and then exhale. In the standing position first, inhale and then exhale.

inhaling, repeat on the other side inhaling open your arms to sides and turn your head to the left, and fix your keys at your left fingertip.

Exhaling, twist your upper body to the right and bend down to grasp your right toe with your left hand, while your head is facing up, to look at the right hand that is pointing straight at the sky. Stay in this position for six seconds without breathing. 

Now, look down and fix your gaze on the left palm, slowly come up and come to the starting position, and then while exhaling bring your hands down. you can repeat this, two to three rounds at your comfort everyone can do this asana except those with spinal problems now slowly sit down in a cross-legged position and relax. 

The next asana is called Parvatasana, which means the mountain pose.

Parvatasana:

Parvatasana Keep your hands on the side, palms facing upwards and while inhaling, raise both the hands up, saying namaste while raising the hands completely. stay here, for a few normal breaths, two to three breaths.

Inhaling, bend to your right side for three seconds. Make sure that your left hip does not immediately rise. Exhale and come back to the center. While inhaling, lean to the left and feel a good stretch, on the sides. exhaling, come back to the center slowly. 

Exhaling, turn your palms outward. bring your arms down straight. you can repeat these, the one You can repeat these once or twice as per your convenience. Place your palms comfortably on your thighs and close your eyes and focus on your breath and try to relax your breath.

Feel yourself and feel the inner peace with a gentle smile on your face, stay calm. now let's catch it, our body is an evolutionary product of thousands and thousands of years of hunting of survival, and of quite a lot of physical work. 

We are actually structured to do a good amount of physical activities. But our borderline lifestyles are completely contrary to our genetic makeup. 

The lack of physical activities and unhealthy eating habits are causing the accumulation of a good amount of fat all over the body. Especially in our waist area, belly areas. these fats increase the risk of cardiac problems, hypertension, and cholesterol. It will also make your body more resistant to insulin, leading to type 2 diabetes. 

The larger waistline is a growing concern of today's time. Make sure that you are physically active at all times. don't sit in one place for long, keep moving, keep walking, keep climbing. And keep in mind that you do these Yoga regularly. So, lose extra belly fat, stay slim, trim, be beautiful and stay active.

what is the main cause of Hemorrhoids, symptoms, best treatment...

So let us first try to understand what are fissures and piles. The lowermost part of your digestive system is known as the rectum or anal canal. Just above 3cm above there is something called anal cushions. 


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What is Hemorrhoids(Piles, Fistula, Fissure)!

when you suffer from hard stool, constipation, consume fewer salads, vegetables, water, and fiber in your diet and consume more oily and spicy foods and consume alcohol or do smoke or work stress and heavy weight lifting. 

Due to all these things, anal cushions get pressure from the upper side of the cushions and due to this pressure, the cushions do swell up. This swelling is what we call piles, Bawasir, or hemorrhoids. 

What is Fissure?

For example, this is the way to Motion, right here something like a tight rubber band, elastic type muscle is present. Normally what happens is, a normal motion passes through the muscle, the muscle stretches and then shrinks. 

But in some cases, this muscle is too tight and is not able to relax properly. This is because of the factors that I told you about earlier.

The motion already gets hard and the hard motion hits the muscle and the muscle is not able to relax and gets a cut here, that cut is known as a fissure. so now we understand what are fissures and piles.

The symptoms of fissures and piles are mainly pain, swelling, bleeding, burning, and itching. So what happens in hemorrhoids is swelling and bleeding occur the most and what happens in the fissure is pain and discomfort occur the most.

The issue is how to get relief from it? so, before getting relief from it, we have to get away from the stigma associated with it. The problems of fissures and piles are very common issues in many individuals.

Let us assume that you are suffering from grade 1 fissures or piles. maybe at that time home remedies may work. But when your fissures turn a little larger or the anal cushions get narrow or the size of your piles increases to grade 2 or grade 3. Then we cannot manage it with just home remedies. So we will have to come out and seek treatment.

Today we are going to discuss 'Hemorrhoids', which are popularly also known as Piles, Fissures, and Fistula. 

What is piles in construction:

Basically, Piles are a disease of our lower GI system. In this, the blood vessels form masses and those masses bleed and also they start coming out when they bleed. 

Different types of piles:

Depending on the size of the piles, we divide them into 4 grades.

In Grade 1- the swelling is very small and may or may not be visible to our naked eyes.

In Grade 2- the size of the piles increases but it does not come out.

In Grade 3- the size of the mass increases even more but if you push it it will go inside and only pop out when it gets pressurized.

Grade 4 is the most advanced stage of piles. In this, the mass of piles enlarges and cannot be pushed inside again.

What is Fissure mean:

Now, we will talk about Fissures. it occurs when we pass hard stool and due to this, the inner line of the anus gets torn. The main cause of Fissures is a hard stool and applying more pressure.

The main difference between Piles and Fissures is that in Piles the bleeding occurs more. But the pain is less and occurs in the late stage. In Fissures pain is the main problem. The pain would be too much, but the bleeding is less and occurs in the late stage.

What is Fistula in ano:

Now, we will be talking about Fistula. A fistula is basically an abscess that occurred a long time ago. If an abscess occurs near the area of motion and later it pops. 

It usually pops on the 2 ends. One is outside the motion area on the skin, and another is inside the way of motion. When the clotting dries it makes a tunnel which is called Fistula.

There are 2 openings of the tunnel. one is internal, and the other is external. internal opening is not visible and it will only be examined by the doctors. 

The external opening can be situated at any place outside the way of motion. The main problems of external opening are a continuous flow of water and pus from it and getting frequent infections.

Piles, Fissures, and Fistulas are very common in India. Almost 10 million people suffer from these diseases every year. These diseases mostly occur in the young age group and the ratio is slightly more in men as compared to women.

What is the Cause of Hemorrhoids(Piles, Fistula And Fissure)

Now, let's talk about the causes of these three major problems. Constipation, exerting a lot of pressure during defecation, poor hygiene, and repeated infection in this area.

Diagnosis of all three problems is clinical. So, contact Doctors for checkups as soon as possible. The diagnosis is possible in OPD for all three of them and in starting stages it does not need much investigation.

Just in the case of Fistula MRI is needed before the operation to know the type of Fistula.

When is surgery required for Piles and Fissures?

piles and fishers are not very dangerous diseases though they cause part of pain are bleeding. They are not life-threatening are harmful diseases and there is a notion that only surgery is required for all that. 

Very few cases require surgical interventions. Most of them can be treated with the medical line of management and some changes in our life state. 

So if the patients come at an early stage most of them can be managed without surgery. And surgery is also not that sort of very painful procedure which we are doing in the past. Now very high-end high technology procedures are available, wherein we can treat even the last stages of piles in a very simple way. And without much pain and death. 

They'll be able to go back to the work very next day and hardly about half a day's admission may be required. But most of them can be managed even without surgery and patients should visit the doctor at the earliest. So that we can avoid the surgery. 

Surgery is required only in the third and four stages of hemorrhoids and chronic wishes, which are not responding to the medical line of management.

How To Fix A Hunchback While Sleeping | 5 Simple Way

In today's time, everyone is busy on the computer for some their job demands it, for others, they may have joined some classes online, for their benefits this digital era has a great impact on our postural alignment. While sitting in front of tv and computer, they tend to slouch their back. 

People nowadays are all looking down at their phones and this way they are putting strain on their neck and spine. These incorrect postures over time lead to back pain, muscle compression, and hunch back. all these postural problems have to be corrected. 

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Why should we correct hunch back, due to hunch back all our internal organs are compressed our respiratory system is affected, you cant breathe fully and more than that hunch back person reflects a depressive personality. that’s why to stand tall, sit tall. 

So what can you do to fix a hunchback? here are some asanas which would really help to correct hunchback and improve your posture.

5 Best Asana to Correct Hunchback Posture

1) Paschim Namaste: 

This technique will work on your shoulder blade and rectify your hunch. This easy method can be done anywhere even while working or at home. All you have to do is join your hand doing namaste, not in front but behind your back. 

Take both hands behind your back and fold your hands from your elbow and try joining your palms in Namaste position.

It's fine if you cant completely join your palm, but by practicing daily you will be able to do this very easily. Do as much as you can comfortably and hold there for 15 to 20 secs repeat at least 5 times. 

2) Bhujagasana: 

Bhujagasana helps you to strengthen your back muscles as well as your core muscles. which ultimately helps you to maintain an erect posture, tones up the deep muscles, supports the spinal column and the track.

This helps to correct the muscle imbalance that leads to the hunchback. The backward stretches help to elongate the stiff shoulder and the back muscles that correct your posture over time. 

So to do Bhujangasana you should lie down on your stomach on the mat with your hands on the side. Place your palms facing down near your chest, keeping your elbows close to your body. Now inhaling raise your head and neck upwards to look up at the ceiling. Raise the upper body only up to the navel and not more. 

Make sure while doing this your feet are together and not separated remain in the final position holding your breath for 6 seconds. Now exhaling bring your head neck and torso to come back to the ground and rest now do this 5 times.

3) Asana Chakrasana: 

Asana Chakrasana is an excellent asana to strengthen your back, spine, neck, and shoulders. Forward bend Chakrasana helps to rotate and exercise the shoulder blade and rectifies the alignment. Also lengthens the spine and this will help you to maintain a proper posture throughout the day. 

Here stand straight, keep both legs apart around 2 feet distance between each other, both the legs could be kept parallel, hands on the side, and clench your fist. Now while inhaling, raise your arms straight up above your head, your arms must be close to your ears. 

Now arch your back as much as possible. The body below your fist will remain fixed. Now when you exhale in a sweeping arch, bring your hands and head down towards your feet. Bring your head far as much as towards your knee as possible in a sweeping motion. Take your arms behind the back as high as you can. 

Take it clasping the hands at the back, take the head further forming a full circle. While inhaling, first unclasp your hands, then clench your fist, and then with your hand still down bring your hands down. Holding your head in between the arms, rise up to the starting position, bring your hands down as you exhale. Now do this 5 times. 

4) Setubandhasana: 

Setubandhasana hunch back is usually due to the aging of muscles, these muscles are seen at the back shoulder and thoracic muscles. This technique aims at strengthening the shoulder and back muscles and helping you to regain back its normal posture. 

While slouching frequently our back muscles are compressed in that direction and get stiff as the shoulders are pulled behind, While lifting the body up. In Setubandhasana, it corrects the posture of the shoulder blade. 

To understand the technique, lie down on your back, pull your feet towards your hip, keep your feet parallel to each other and the knees. Pointing out at the ceiling, place your arms near your body, palms facing downwards. Now inhaling slowly, lift your lower back, middle back, and upper back off the floor your chin will touch the chest. 

At this point, you can also interlock your finger at the back and here stretch your arm. This will help you lift the upper body, even more, stay in this position keep breathing normally, and slowly. Hold the posture for 10 to 30 secs and while exhaling comes back to your normal position do this 5 times.

5) Supta Vakrasana:

Supta Vakrasana is an excellent asana that helps to release the tension of your shoulder and your vertebrae. When a person is having a hunch back and if you are told to sit straight you might experience pain while sitting erect. 

So this Supta Vakrasana really helps you to strengthen these muscles. So the regular practice of this helps to correct your posture as well as release shoulder pain. Which comes because of hunching throughout the day. 

Lying on your mat with your legs, stretched fully forward, toes pointing upwards, and hands in T position. Palms resting on the mat, pull your knees close to you, and inhale. Now exhaling, twist your spine towards the right as much as you can try. 

Touching the knee on the floor, ensure your hands are fixed, shoulders are fixed, and slowly turn your neck on the other side. Now inhaling, bring your leg and neck to the center. Exhaling, twist to the left side in the same manner, and inhaling return back to the center. Do this cycle 5 times. 

When someone is depressed, they slouch and stare at the ground, and when they are happy, they stand up straight looking up eye to eye. So remember and stay happy and alert throughout the day and be aware of your posture. 

So remember to do these Asanas regularly to strengthen your muscles to correct your hunchback posture and remain straight happy and enthusiastic.

Five Best Natural Healer To Heal Yourself

When someone has fallen sick, we help that person to recover and for that, we give him healthy, homemade, cooked food. We give lots of fruits, lots of fresh vegetables, lots of vegetable juices, coconut water and all these things which would help him to recover fast. Nutritious food helps to improve the immunity system. 

It reduces inflammation, treats infection, and promotes overall healing of the body. But apart from food, there can be many other elements that could help to treat severe ailments naturally and effectively. And this could promote overall healing of the body. 

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So today we will talk about some special elements which are from Panch Mahabhutha to help in the management of ailments. Here are the five best natural healers to heal yourself, read this full article to know how these natural healers heal you.

Five Best Natural Healers To Heal Yourself

Heat Element: 

The fire element plays a very crucial role in our day-to-day life. It helps us to heal and recover. The heat generated by the sun can give you tremendous healing power Sun is a natural source of vitamin D. 

Vitamin D is very essential to keep our bones, muscles, and joints very strong. It helps even to strengthen our teeth. 

But since this pandemic our exposure to sunlight has become limited, the majority of people are inside their houses, either working from home or attending online classes. It is important to expose ourselves to the warmth of the early morning sun and this would ensure that we get a daily dose of Vitamin D. 

Apart from vitamin D, exposure to sunlight would help overcome your depression and it will lower your stress. It will also help increase the melatonin level to ensure a good sleep. Exposure to morning sunlight is also linked to weight loss. 

Apart from the sun, hot water also has a healing property. Placing the hot water bag on injuries helps in increasing the blood circulation in that area and that helps to heal the damaged tissue. It also relaxes muscles and provides relief from pain. 

Also, taking steam, steam inhalation is highly beneficial when a person feels that he has congestion in the nostrils. The heat of the steam could help improve the circulation in your respiratory system. 

Congestion-free inhalation and exhalation can enhance your breathing capacity and also strengthen your body's immunity.

Air Element: 

Our breath is what keeps us alive, hence, air elements hold great significance. The quality of the air matters a lot, but these days most of us in cities breathe polluted air. 

Regular practice of Pranayama will keep our respiratory system healthy and strong and this would prevent problems such as breathlessness and asthma. Practice these effective techniques daily.

Equal Breathing: 

Sit in a comfortable posture. Begin inhaling for three counts and slowly exhale also for 3 counts. Continue inhaling and exhaling slowly and gently. Practice for four to five minutes. 

Kumbhaka: 

Sit in a comfortable posture, after short exhalation, begin inhaling for four counts and then hold your breath for eight counts, then exhale normally, this becomes one round. Take a few normal breaths before each round and practice four to five rounds. 

Kapalabhati: 

It is an excellent Kriya to clear the nasal passages, which involves expelling the toxins from your respiratory tract through forceful exhalation. Sit in Sukhasana and now begin inhaling and exhaling forcefully without creating any strain in your system. 

Do not strain the facial muscle while doing this technique, practice ten such breaths, making it one round. You can practice three to five rounds. 

We can't regulate the quality of air when we are in the city. It is polluted air because of automobile or industrial pollution. So once in a while, take a break and go to some places where big trees are there. 

You may go to a hill station, you may go to some remote village which is very clean and pure, so try and get some atmosphere for your lungs, for your respiratory system. This will rejuvenate your body and mind. 

Apart from this, always keep yourself hydrated. Drink at least eight to ten glasses of water every day, which would help flush toxins out of the body. Include plenty of vegetables and fruits. 

You should include dairy products, nuts, and seeds in your diet. So all these elements together will continue keeping us healthy, fit, and strong.