By Rina Hindocha, Yoga & Wellness Coach
During the summer, many people experience breathing discomfort. Heat, dust, pollution, and pollen in the air can trigger asthma symptoms, chest tightness, and frequent sneezing. For women, especially, seasonal allergies combined with dehydration and fatigue can make breathing feel even heavier.
Yoga is a gentle and natural way to support lung function, improve breathing capacity, and calm the nervous system. While yoga is not a replacement for medical treatment, regular practice can help reduce discomfort and improve overall respiratory health.
Yoga Asanas for Heat-related Breathing Issues and Pollen-triggered Asthma.
Here are some simple yoga asanas that can help manage heat-related breathing issues and pollen-triggered asthma.
Sukhasana (Easy Sitting Pose)
How it helps:
- Opens the chest
- Improves oxygen intake
- Calms stress-related breathlessness
How to do it:
Sit comfortably with a straight spine. Relax your shoulders and place your hands on your knees. Stay for 2–3 minutes and breathe slowly.
Bhujangasana (Cobra Pose)
How it helps:
- Opens the chest and improves lung capacity
- Reduces stiffness in the upper back
- Supports deeper breathing
How to do it:
Lie on your stomach, place your palms under your shoulders, inhale, and gently lift your chest. Keep elbows slightly bent. Hold for 15–20 seconds. Repeat 2–3 times.
Setu Bandhasana (Bridge Pose)
How it helps:
- Expands chest area
- Supports better airflow
- Relieves tiredness and heat exhaustion
How to do it:
Lie on your back, bend your knees, and place your feet hip-width apart. Lift hips upward while pressing feet into the floor. Hold for 20 seconds. Repeat 3 times.
Matsyasana (Fish Pose)
How it helps:
- Opens the throat and lungs
- Improves breathing in asthma-related tightness
- Helps reduce congestion
How to do it:
Lie on your back, place your hands under your hips, lift your chest, and gently rest the top of your head on the floor. Hold for 15 seconds. Repeat 2 times. (Avoid if you have neck pain.)
Ardha Matsyendrasana (Seated Twist)
How it helps:
- Improves lung function
- Clears heaviness in the chest
- Helps remove internal toxins through better circulation
How to do it:
Sit with legs extended, bend one leg, and twist gently. Hold for 20 seconds on each side.
Balasana (Child’s Pose)
How it helps:
- Reduces anxiety and stress-triggered asthma
- Calms the body during heat-related fatigue
- Improves breathing rhythm
How to do it:
Sit on your heels, stretch arms forward, and rest your forehead on the mat. Stay for 1–2 minutes.
Best Cooling Breathing Practice for Summer
Sheetali Pranayama (Cooling Breath)
How it helps:
- Cools the body naturally
- Reduces heat-related breathlessness
- Calms irritation in the chest and throat
How to do it:
Sit comfortably. Roll your tongue like a tube and inhale through it slowly. Close your mouth and exhale
through the nose. Repeat 5–7 rounds.
(If you can’t roll your tongue, practice Sheetkari Pranayama.)
Sheetkari Pranayama
How to do it:
Keep teeth gently together, inhale through the teeth with a soft “ssss” sound, and exhale through the nose. Repeat 5–7 rounds.
Bhramari (Humming Breath)
How it helps:
- Calms the nervous system
- Reduces breathlessness
- Helps relax the airways
How to do it:
Sit comfortably, inhale deeply, and exhale with a gentle humming sound like “Mmmmmm”. Repeat 5–7
rounds.
Important Summer Tips for Asthma & Allergies
- Drink enough water (dehydration worsens breathing issues)
- Avoid outdoor walking during peak heat hours
- Wash face and nose after coming home (pollen settles fast)
- Keep indoor air clean and avoid strong perfumes
- Eat light meals and avoid excessive fried food
- Sleep well—poor sleep increases inflammation and triggers allergies
Yoga works best when practiced consistently. Even 15 minutes a day can improve breathing, reduce seasonal discomfort, and bring calmness to the mind and body. If you have severe asthma, always practice gently and consult your doctor before starting new postures.
A calm breath is a powerful medicine—and yoga helps you find it naturally.