You reach out for that puff as a habit, and then remember…you quit it some days ago!! Your craving for a smoke looks like it’s finally gone up in smoke! That’s a great sign. Most people may understand what I mean to say, when the topic of my subject revolves around ‘smoking’. We literally burn a hole in our lungs. But the pull of the puff is so strong that despite knowing all the cons, we are not able to put a stop to it. Finally, after a long struggle between our heart and our head (when better sense prevails), we decide that it’s time to turn a new leaf and lead a non-smoker’s life. The effects of so many years of smoking would have done damage to our precious lungs, no doubt about that. Can former smokers detox their lungs with yoga and pranayama techniques? If so, how?
Yes! Pranayama breathing techniques can detox the lungs of former smokers. There are four specific pranayama techniques, each with its own purpose and very integral to the functioning of detoxification of the lungs. These pranayama techniques are all highly effective for former smokers!
- Alternate Nostril Breathing or the Anulom Vilom Pranayama.
- The Shining Skull Breathing or the Kapalabhati Pranayama
- The Humming Bee Breathing or the Bhramari Pranayama
- The Shavasana
While the first three in order of their sequence are breathing techniques, the last one, the Shavasana, is not a pranayama; it is a relaxation asana. But, it is an effective way for making us rejuvenate ourselves and works best in combination with the pranayamas listed above.
Introduction:
There are ancient breathing focusing and regulation techniques called Pranayama. We wrote more, way more about them in other articles. There’s literally a pranayama for pretty much anything. If you want to have a youthful and healthy skin, go here. And for other pranayama exercises for beginners and all that they can do for you, check this post.
There are many of them, but a few specific ones which when practiced diligently and continuously, can help detox the lungs. They make them feel and also function almost as good as new. They are not complicated. Nor time-consuming. There is no price to pay, except that you need to spend at least 30 minutes of complete dedicated time towards this everyday. Time is precious; and not everyone has the luxury of it. In fact, we need to set aside some time in exclusivity for this, and at the same time, everyday, so that a regular pattern sets in. Over time, this routine will become a habit. So, follow the steps below to know how to detox your lungs and make them become strong again.
1. Alternate Nostril Breathing or the Anulom – Vilom Pranayama
In this breathing technique, we try to bring a balance and coordination to our breathing, lungs, and pulmonary system. Like all pranayama breathing techniques, we need to sit in a proper posture. This would most likely be the Sukhasana or the Swastikasana or the easy squatting position. This is a pose that is most common in India, especially, when people sit down to eat their food. This helps to open up the hips and then even bring about some mobility to them.
How to Do Alternate Nostril Breathing (Anulom – Vilom Pranayama)
After being seated in that position, your left hand should be in the Chin Mudra, while your right hand should be in the Nasika Mudra. In the Chin Mudra, you have touch the tips of the pointer and the thumb; in the Nasika Mudra, we would then need to close our left nostril with the help of our outstretched fingers (the ring finger and the little fingers, respectively).
By default, we need to keep the left hand in the Chin Mudra and the right hand in the Nasika Mudra. Now, we start with inhalation from the right hand in Nasika Mudra the right nostril, by closing the left nostril.
Then we close the right nostril and then exhale with the left. After we exhale with the left, we automatically inhale from the left. Then, we need to close the left this time, and exhale from the right nostril. Immediately, we need to inhale from the right nostril, then vice versa.
Benefits of Alternate Nostril Breathing (Anulom – Vilom Pranayama) for Former Smokers
It’s a very beautifully coordinated sequence, which involves all the functions in perfect harmony- the nose, the fingers, the lungs and the blood vessels. The benefits of Anulom Vilom are many: It helps expel the toxins in the lungs and bring fresh oxygen into the body. It is a big boost to the respiratory system; it improves the functioning of the lungs; If there are existing ailments, then it helps to heal it.
Even people who are asthmatic can benefit with the practice of this breathing technique. Anulom Vilom also helps with digestion. It helps with the removal of any types of blocks that are there in the digestive tract- by slowly making the organs such as the liver, the heart and the kidney function properly. Above all, it helps lower the stress levels. Both, the stress lowering factor and the lungs getting a new lease of life are important for a person who has just thrown away cigarettes out of the window. If you are a former smoker, try Alternate Nostril Breathing (Anulom – Vilom Pranayama) to help detox your lungs today!
2. The Kapalbhati Pranayama
The Kapalbhati Pranayama is also otherwise referred to as Shining Skull Pranayama. In this, the person should sit in Sukhasana or Swastikasana, as for most Pranayamas. After sitting in this position, hold on to the abdomen by placing a hand on it. Then we can expel or express the exhalation in successive repetitions. The exhalation is forced and there is a noise that accompanies each time we exhale. Meanwhile, don’t get worried that there is no inhalation happening. Inhalation happens at a passive level. This Pranayama involves a lot of energy . So, it generates a lot of body heat when we practice it. This is the manner in which the toxins from the body are expelled.
Benefits of The Kapalbhati Pranayama for Former Smokers
The liver and the kidneys also start functioning effectively. Blood circulation improves, the digestion also improves and it makes our skin (especially the face) shine. It also helps with rejuvenating people completely. The Kapalbhati Pranayama enhances the working of the lungs directly. It increases the capacity of the lungs and helps to make them stronger. Not only the lungs, the skin starts to glow too. Hence the name Kapalabhati, which means “shining” skull.
Besides this, the Kapalabhati pranayama also improves our blood circulation. Many claim it boosts the capacity of the brain. It also clears all the energy channels. In its entirety, this pranayama is excellent for former smokers and people who want to detox and try to get back their lungs with renewed energy and vigor. In surveys and studies conducted in many parts of the world, including some reputed universities, the results point to this: That the Kapalabhati pranayama, when practiced, does result in visibly removing the toxins from the lungs.
3. The Bhramari Pranayama
The Bhramari Pranayama is also known as “Bumble Bee Breath” and Bhramari is the Sanskrit word for “bee.” To practice the Bhramari Pranayama, first inhale the air through the nostrils. Next, close the eyes, the ears, and the nostrils (very lightly) by placing the fingertips, and exhaling aloud. This will make a loud noise that resembles that of a bee. While this is in progress, we have to understand one thing- that the exhalation should be longer than the inhalation. This enables the air that is in the lungs to completely get out and the new and fresh air to enter the lungs totally.
Continuous practice of this breathing technique is good to ensure a feeling of well-being in our body after a few days. The sound of the bee should be loud and it indicates that the exhalation is at its best. The sound of the bee resonates through us, and makes us get into the mental state for some ease. Focus on the area between the brows (which is called the third eye area) before and during the practice of this pranayama.
Benefits of The Bhramari Pranayama
Daily practice of this will also guide us as to how we can get adept at it. Doing the Bhramari after a yoga session will ensure a good sleep; Doing this everyday, as part of a pranayama session, will help maintain and improve lung health.
There’s science to back up The Bhramari Pranayama benefits for former smokers and overall lung health, too!
Effect of Bhrāmarī Prāṇāyāma Practice on Pulmonary Function in Healthy Adolescents: A Randomized Control Study
“As a deep breathing technique, this Prāṇāyāma practice reduces the physiological dead space ventilation and decreases the work of breathing. It makes efficient use of the diaphragm and abdominal muscles which improve the pulmonary function”
Apart from this main benefit, it is one of the most proven stress busters in the entire pranayama series. The humming sound has the power to bring about that. The Bhramari breathing also helps the proper functioning of the pineal and the pituitary glands to function properly. Above all, it brings a complete calmness over us – physically, mentally, and spiritually.
4. Shavasana
‘Shava means a corpse’. The asana involves the mind and the body being still for a stretch of time, without engaging in anything active. In fact, the art of being actively inactive is the core essence of this asana. A big favorite among all yoga practitioners and not to forget, the student, the corpse pose is a wonderful yoga asana. Without a doubt, it relaxes your body completely. It is the perfect medicine for stress, anxiety, depression and an agitated mind.
The reason why former smokers should practice Shavasana (often best right after practicing the other pranayama breathing techniques in this post) is because when you lie down flat on your back with your arms stretched out, and the palms in Chin mudra, you are actually open to receiving new energies within yourself during this state of deep rest. When your body rests, you help it become new and fresh, rejuvenating yourself in more ways than one.
The different nadis (meridians) passing through the body also open and there are no energy blocks. This eases the body at all levels and brings peace along with complete rest at the cellular level. After the instructions are given for the shavasana, you must stay in this restful position for at least 6 minutes. Then you return to the normal pace of breathing, when you come back to your seated pose.
(Aside from Shavasana, there are other great poses for anyone struggling with poor sleep and insomnia. Discover how you can work around these issues here.)
Instructions For a Mini Shavasana You Can Practice With an Instructor or At Home
(This can be used by any instructor or you can record it in your voice to be used during a shavasana session after the pranayama breathing techniques in this guide or an active yoga workout)
- Slowly, lie down on your back.
- Keep your legs stretched and relaxed; let there be 3 inches distance between the feet.
- Start relaxing your body, from the feet upwards to the upper part of your body.
- Visualize a warm luminous white light surrounding you.
- Think of your feet- start relaxing them.
- Say to yourself: I am relaxing my feet; The blood circulation, the air circulation , the heat circulation and the energy circulation around my feet is good. They help me walk beautifully.
- Think of your calf muscles- start relaxing them.
- Say to yourself: I am relaxing my calf muscles; The blood circulation, the air circulation , the heat circulation and the energy circulation around my calf muscles is good.
- Take your awareness to your knees- start relaxing them.
- Say to yourself: I am relaxing my knees; The blood circulation, the air circulation, the heat circulation and the energy circulation around my knees is good. They bear my weight without complaining.
- Relax your thighs-start relaxing them.
- Say to yourself: I am relaxing my thighs; The blood circulation, the air circulation , the heat circulation and the energy circulation around my thighs is good.
Next, Move Your Awareness to Your Abdomen and Upper Body
- Go to your abdomen- start relaxing it slowly.
- Say to yourself: I am relaxing my abdomen; The blood circulation, the air circulation , the heat circulation and the energy circulation around my abdomen is good. They help digest everything I eat so beautifully.
- Take your awareness to your chest- relax it completely.
- Say to yourself: I am relaxing my chest; The blood circulation, the air circulation , the heat circulation and the energy circulation around my chest is good.
- Take your awareness to your arms- relax them completely.
- Say to yourself: I am relaxing my arms; The blood circulation, the air circulation , the heat circulation and the energy circulation around my arms is good. They help me do so much work.
- Take your awareness to your face and neck; relax your face and neck completely.
- Say to yourself: I am relaxing my face and neck ; The blood circulation, the air circulation , the heat circulation and the energy circulation around my face and neck is good.
- Just relax completely and stay in this relaxed position until further instructions.
Now, Be Still and Rest for 6 or 7 Minutes
Slowly, make movements with your toes and fingers; Stretch your arms and legs as much as you can. Turn towards your left side and slowly come to the seated position. Sit in normal Swastikasana. Continue to keep you eyes closed. Rub your palms well, until you generate some heat. Place your palms on your eye, face, cheeks and neck. Slowly, blink many times, and then open your eyes.
You can play soft music in the background if you so desire.
Remember, when you have had good rest, you feel good. You have a pleasant demeanor. You attract positivity and positive people. So, if you are planning to detox yourself, try the 3 pranayama breathing exercises listed above: the Anulom Vilom Pranayama, Kapalabhati Pranayama, the Bhramari Pranayama. Finish with a deep and relaxing Shavasana. Your mind, body, and lungs will all thank you!
(And if you wish to include yoga physical poses (asanas) in the practice, check out why it’s worth it here, and what are the many benefits you can reap from them.)
Shanti Arunkumar, Senior Contributor At L’Aquila Active
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