Respiratory Engineering 20-20-20 Is Effectively Aided To Strengthen Lungs In The Middle Of Air Pollution

Respiratory engineering illustration. (Freepic)

JAKARTA - The 20-20-20 respiratory technique is said to help strengthen lung function, especially in the midst of the increasing risk of air pollution which makes the respiratory pattern short and shallow.

"The 20-20-20 respiratory technique is a proven and beneficial intervention for patients with respiratory problems during a period of high air pollution," said Dr. Piyash Goel, a senior pulmonary consultant at Narayana Hospital, Gurugram, quoted from the Hindustan Times, Friday (7/11) local time.

Dr. Goel explained the three main steps in the technique. First, inhale through the nose for 20 seconds slowly until the lungs are fully occupied. Second, hold your breath for 20 seconds or start from 10 seconds if you are not used to it and finally, exhale through your mouth for 20 seconds until the air completely comes out.

"Look for a comfortable place to sit or stand in the cleanst indoor area, or near the air filter if any," Dr. Goel suggested. He added that this exercise is easy to do at home without the need for special tools.

According to him, this technique is effective because air pollution makes the body naturally breathe faster and shallower, which in the long term can reduce lung capacity.

"Detaining a moment of breathing gives the lungs more time to exchange oxygen and carbon dioxide in alveoli," he said.

"Meanwhile, slow breaths help emit stale air and pollutant particles are more effective than ordinary breaths," he added.

Dr. Goel suggested that this breathing exercise be carried out 3 4 times a day, especially in the morning and before bed. For beginners, it is recommended to start from 10 seconds per stage, then gradually increase to the full cycle of 20-20-20.

In addition to helping breathing to become more efficient, this exercise also provides physical and mental benefits, such as reducing stress, calming the nervous system, lowering stress hormone levels (cortisol), and increasing concentration and clarity of thought.

This exercise can also support physiological health, as it helps improve the efficiency of lung ventilation and improve heart rate variability which plays an important role in maintaining the body's balance.

However, Dr. Goel insists that the 20-20-20 technique is not the main substitute for self-protection from air pollution.

"This breathing technique is not the main substitute for protecting yourself from pollution. He emphasizes it's just for 'breathing easier'," says Dr. Goel.

He also reminded the public to reduce outdoor activities when pollution increases, maintain air quality at home with air purifiers, and avoid strenuous sports outside during high pollution indexes.

"Look for medical help if you have a constant cough, fanfare, or shortness of breath," he concluded.