Your respiratory system — including your nasal passages, throat, voice box, windpipe, and lungs — is vital to your health and well-being. Keeping your airways healthy can significantly benefit your physical and mental health. Continue reading for a few ways to improve your airway health and boost your overall well-being.
Practice Proper Breathing Techniques
How you breathe affects the functioning of your airways and lungs. Shallow, rapid breathing fails to oxygenate the body properly. Make a conscious effort to take slow, deep belly breaths. Try breathing in through your nose and out through your mouth. Deep breathing delivers oxygen to your cells, enhances lung capacity, and promotes relaxation.
Intentional, deep breathing activates the parasympathetic nervous system, signaling your body to relax and lowering stress hormones that can inflame airways. Deep breathing exercises like belly, pursed lip, and box breathing can reduce anxiety and blood pressure. Several other tips can also boost your airway health:
● Stay Hydrated
Staying hydrated keeps mucus in the airways thinner and less likely to obstruct breathing passages. The Cleveland Clinic recommends drinking 91 to 125 ounces of non-caffeinated, non-alcoholic beverages daily. Thin mucus is also easier to expel from the lungs through coughing. Drink more if you are physically active or are exposed to dry indoor air. Drinking water instead of irritating beverages like alcohol and caffeinated drinks also provides airway benefits.
● Avoid Irritants Like Smoke and Pollution
Cigarette smoke directly damages the structure of your airways. Secondhand smoke can cause chronic irritation. Avoid exposure to protect your respiratory health. Over time, outdoor air pollution, chemicals, dust, and fumes can also harm your airways. Limit your contact with known irritants in your home and workplace environments.
● See Your Doctor for Screenings and Vaccines
Get an annual physical exam. During an exam, your doctor listens to your breathing and checks for wheezing, coughing, or shortness of breath. Speak up about any respiratory concerns so they can be evaluated promptly. Stay current on immunizations to prevent infections that could compromise your airways.
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