Diwali brings cheer, sweets, and sparkling nights, but it also brings thick smog and poor air quality. The air becomes heavier, especially in urban areas, making it harder for the lungs to function efficiently. During this period, even shortness of breath or throat irritation can feel amplified. A simple yet consistent 10-minute yoga routine can act like a natural filter, training the lungs to handle polluted air better while enhancing overall stamina.

The power of yogic breathing (Pranayama)

Breathing exercises are the heart of yogic healing. One of the best practices during Diwali season is Anulom Vilom, the alternate nostril breathing technique. It clears nasal passages and balances oxygen-carbon dioxide exchange, improving lung efficiency.Another beneficial one is Bhastrika Pranayama, fast, deep inhalations and exhalations that energize the lungs. According to a study published in the NIH in 2014, pranayama helps increase vital lung capacity and strengthens respiratory muscles. Just 3-4 minutes of these exercises daily can make a remarkable difference in the way the lungs respond to polluted air.

Chest-opening poses to boost airflow

After breathing exercises, incorporating a few gentle postures can further open up the chest cavity. Bhujangasana (Cobra Pose) and Matsyasana (Fish Pose) are particularly helpful. They stretch the intercostal muscles (those between the ribs), allowing more space for the lungs to expand.Setu Bandhasana (Bridge Pose) is another great addition-it lifts the chest and improves oxygen flow, countering the heaviness that pollution can cause in the lungs. These poses not only strengthen respiratory muscles but also relieve congestion.

A 10-minute routine that works

Here’s how a short but effective 10-minute routine can look during the festive season:

This routine can be practised early in the morning when air quality is relatively better. The goal is consistency, regular, mindful breathing paired with these poses helps the lungs work efficiently, even when the air outside feels heavy.

Beyond exercise

What makes this practice special is not just physical strengthening but emotional grounding. Diwali often comes with high energy and chaos. Those 10 minutes of stillness can feel like a personal sanctuary—a quiet space where the lungs expand, the breath slows, and the mind reconnects. Over time, this calmness can reduce stress-related breathing issues too, creating a deeper balance between body and environment.Disclaimer: This article is for informational purposes only and is not a substitute for medical advice. Individuals with chronic respiratory conditions such as asthma or COPD should consult a healthcare professional before beginning any yoga or exercise routine.