Gurugram Doctor Shares Simple 20-20-20 Breathing Method to Protect Lungs from Pollution

In the last few days, the air quality in Delhi, Gurugram, and nearby areas has become very poor. A thick layer of smog is covering the city. Many people are having problems like coughing, chest tightness, burning eyes, and shortness of breath. Doctors say that during such days, we should take extra care of our lungs and breathing habits.

Dr. Piyush Goel, a senior pulmonologist from Narayana Hospital in Gurugram, has shared a simple breathing exercise that can help. It is called the 20-20-20 breathing technique. This method is useful for people living in polluted areas, and it can be done easily at home without any equipment.

According to Dr. Goel, when the air is polluted, people usually start breathing in a shallow and quick way. This kind of breathing does not give enough oxygen to the body. The 20-20-20 technique helps break this unhealthy pattern and teaches the body to breathe in a deeper and calmer way.

To do this exercise, choose a clean indoor place. If you have an air purifier, sit near it. You can sit or stand comfortably.

Here is how to do it:

Breathe in through your nose for 20 seconds, slowly filling your lungs.

Hold your breath for 20 seconds. If this feels hard, you can start with 10 seconds and increase later.

Breathe out slowly through your mouth for 20 seconds, letting all the air leave your lungs.

Dr. Goel explains that when we breathe slowly and deeply, the lungs expand fully. This helps in better exchange of oxygen and carbon dioxide in the small air sacs of the lungs. Holding the breath for a short time gives the lungs more time to use the air effectively. The slow exhale helps push out stale air and pollutants trapped inside.

This method makes the lungs stronger and improves breathing. It also relaxes the mind and reduces stress, which often increases when the air is polluted.

While doing this exercise is helpful, it is also important to avoid going outside during peak pollution hours, wear a mask when necessary, stay hydrated, and keep indoor air clean.

The 20-20-20 breathing technique is simple, safe, and useful for people of all ages. Practising it every day can make the lungs healthier and help the body deal better with polluted air.