The Smog Season Survival Guide: Expert Shares Simple Rituals to Protect Your Respiratory Health

Thursday, November 20, 2025, 10:05

Every year, like clockwork, smog rolls into our cities with the same confidence as an uninvited guest who knows no one can throw him out. Eyes begin to sting, throats feel scratchy, and suddenly everyone is Googling 'best air purifiers' at midnight. While we can't control the air outside, we can definitely learn how to survive the smog season without feeling like we're walking through a gas chamber.

The good news is that you don't need complicated hacks or expensive gadgets. A few daily rituals can go a long way in keeping your lungs calm when the air outside is anything but. We spoke to Dr A Jayachandra, Clinical Director and Senior Interventional Pulmonologist, CARE Hospitals, Banjara Hills, Hyderabad, who shared tips to protect your respiratory health.

Simple Rituals to Protect Your Respiratory Health During Pollution Season

1. Start Your Day With Steam, Not Screens

Photo Credit: Freepik

"Before checking messages or diving into work, give your breathing a gentle wake-up. A quick 2-3 minutes of steam inhalation helps loosen mucus and reduces the irritation that smog triggers," said Dr Jayachandra. You don't need a special machine; a bowl of hot water works just fine. Think of it as a morning spa for your lungs.

2. Saltwater Gargles: Grandma's Wisdom Still Works

A warm saltwater gargle in the evening helps settle throat irritation that builds up through the day. It also flushes out pollutants lodged in the upper airways. Super simple, surprisingly effective.

3. Indoor Plants Help, But Choose Wisely

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"No, plants won't magically purify your home like a sci-fi movie. But a few hardy ones, like areca palm, money plant, and snake plant, can improve indoor humidity and lower dust levels. They're not miracle workers, but they do create a calmer breathing environment," suggested Dr Jayachandra.

4. Master the Art of Cross-Ventilation

"The instinct is to shut windows tight all day, but stale indoor air is its own villain. Open windows during early morning hours, ideally before 7 am, when pollution levels are slightly lower. Even 10-15 minutes of fresh airflow helps push out trapped indoor irritants," explained Dr Jayachandra.

5. Mask Smart, Not Constantly

You don't have to wear a mask all the time, but use it strategically:

During commute hours
In crowded markets
On days when AQI shoots above 200

A properly fitted N95/N99 can save you from inhaling a day's worth of pollutants in a 20-minute walk.

6. Keep Your Hydration High

Photo Credit: Freepik

"Dry airways trap more dust. Sipping warm water throughout the day keeps mucus thin and makes your respiratory system more resilient. Herbal teas, including tulsi, ginger, or mulethi, can add an extra soothing effect," added Dr Jayachandra.

7. Clean Your Indoor Filters (Yes, Really)

AC filters, kitchen chimneys, and fans gather dust that gets pushed back into the room. A 5-minute cleaning every week can noticeably improve the air you breathe indoors.

8. Build Your Lung Fitness

Simple breathing exercises like pursed-lip breathing, diaphragmatic breathing, or even a 20-minute brisk walk indoors keep your lungs active despite the smog outside.

The smog season isn't going anywhere soon, but you don't have to suffer through it. A few mindful rituals can protect your throat, keep your breathing steady, and help you feel in control even when the AQI looks like a maths score gone wrong.

Your lungs work hard for you - these small habits are your way of returning the favour.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.