Pranayama in smog: When the air feels heavy with smoke, dust, or pollution, it’s natural to roll out your mat and turn to pranayama for relief. But here’s the catch: in poor air quality, not all breathwork is safe.
Many vigorous techniques make you breathe deeper and faster, pulling in more polluted air and doing more harm than good. The key is knowing what to skip and choosing gentle, protective practices that truly help you feel better without overloading your lungs.
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Why does air quality matter for breathwork?
Pranayama is the practice of controlling your breath. When air is clean, it refreshes your lungs, oxygenates your body and balances energy.
But when air is filled with smoke, dust, or harmful particles:
- Deep inhalations draw in more pollutants.
- Rapid breathing irritates sensitive airways.
- Holding your breath can trap toxins inside longer.
Safer pranayama options in poor air:
The good news is you don’t have to give up breathing completely. Some practices can still calm your system without exposing you to extra pollution.
Bhramari (Bee Breath):
A gentle practice where you hum softly on the exhale to calm the mind and relax the nervous system; ideal on poor air-quality days.
How to do it:
- Sit comfortably, close your eyes.
- Inhale gently through the nose.
- Exhale slowly while making a humming “mmm” sound
Anulom vilom (Alternate Nostril Breathing):
A calm, steady practice that helps balance the nervous system and brings ease to both body and mind. On poor air-quality days, keep it gentle (no breath holds, no force).
How to do it:
- Sit straight, close the right nostril with your thumb, and inhale gently through the left.
- Close left, exhale through right.
- Repeat slowly, avoiding very deep breaths.
Simple mindful breathing (Dirgha Pranayama):
Also known as three-part breathing, this gentle practice expands breath from the belly to the ribs to the chest. This is ideal on poor air-quality days when done softly.
How to do it:
- Inhale gently, letting the belly rise.
- Then expand ribs, then chest.
- Exhale slowly in reverse order
Pranayama to skip in poor air:
Kapalabhati (skull-shining breath):
This technique uses rapid, forceful exhalations through the nose. In poor air quality, that quick pumping draws in more polluted air, irritating nasal passages and airways. It’s especially risky for people with asthma, sinusitis, or respiratory sensitivity.
Bhastrika (bellows breath):
A vigorous practice with strong, rapid inhales and exhales that generate heat and energy. On high-pollution days, it significantly increases air intake, which can worsen exposure to dirty air and trigger dizziness, coughing, or wheezing, especially in sensitive lungs.
What pranayama doesn’t work in pollution and what does:
| Avoid these | Try these instead |
| Kapalabhati (forceful exhale) | Bhramari (gentle humming) |
| Bhastrika (bellows breath) | Gentle Anulom Vilom (alternate nostril) |
| Long breath retentions | Mindful breathing (Dirgha) |
| Deep outdoor practices | Indoor Sheetali/Sheetkari (only if clean air) |
When to pause breathwork completely:
Skip pranayama completely if you notice:
- Persistent cough or wheezing.
- Chest tightness or difficulty breathing.
- Severe allergy symptoms.
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Breathwork is powerful, but it should match your environment. On clear-air days, energising techniques like kapalabhati can feel stimulating. On polluted days, they may pull more harmful particles into your lungs. Instead, choose gentle, calming pranayama. Practice indoors, keep the air clean/filtered, and prioritise relaxation over intensity.
