How to Protect Your Lungs from Air Pollution: Tips for Cleaner Breathing

Kazi Nasir | Dec 08, 2025, 07:00 IST

Air Pollution

( Image credit : AP )

Air pollution is rising rapidly, exposing millions to harmful particles such as PM2.5 and NO₂ that weaken lung function and raise the risk of asthma, COPD, infections and cardiovascular disease. As smog, wildfire smoke, vehicle emissions and poor indoor air quality become daily threats, our lungs are forced to work harder than ever. This article explains the true scale of the problem, backed by global health statistics, and offers practical, evidence-based ways to protect and strengthen the lungs.

Highlights

Global air pollution contributes to 7 million premature deaths yearly according to WHO.
PM2.5 and NO₂ exposure increases risk of asthma, COPD, lung cancer and heart disease.
Checking AQI and adjusting outdoor activities reduces inhalation of toxic particles.
N95/KN95 masks significantly lower exposure to fine particulate matter.

Air quality is changing, our lungs are under constant pressure, filtering out the particles and lifestyle factors too changing. From uncertain somg and wildfire smoke to tobacco smoke and poor indoor air. The air outside has become a major cause of premature deaths of millions of people worldwide. The good news is, you can take many evidence-based measures that can reduce exposure to toxic air and help to improve your lung function. This article highlights the scale of the problem that people are facing in the air-polluted areas of the country, what steps they should take - immediate and in the long term and how they can move from pollution for a cleaner and healthier lungs.

Reduce Exposure

A woman Wears a Face Mask to Protect From Air Pollution...

( Image credit : ANI )

The rise of PM2.5 or fine particulate matter and NO₂ in the air can damage our lungs, increase risks for asthma, COPD and cardiovascular disease. Check the Air Quality Index (AQI) in apps or websites before leaving home and avoid outdoor exercise when AQI is worse.

You can use N95 or KN95 masks that can filter the fine particles from the air and are far better than cloth masks. You can use them on high-pollution days or in heavily trafficked areas.

Air inside the home can also contain PM2.5, smoke, allergens or volatile organic compounds due to the attached kitchen. You can use exhaust fans while cooking and ventilate when the outdoor air is good.

You can plan outdoor timing smartly like, for exercising, you can choose early morning in parks or green spaces when the traffic is lower.

Build stronger lungs

Smog Engulfs Mumbai as Air Quality Worsens

( Image credit : ANI )

If you are a smoker, for a healthy lung, in the immediate and long term, take the biggest step of quiting it. It will improve breathing and reduce the risk of COPD and lung cancer.

Know about the aerobic training which is a really healthy means to strengthen respiratory muscles, improve oxygen uptake, helps with clearance of secretions and is used in pulmonary rehabilitation to reduce symptoms in people who are going through chronic lung disease.

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Kazi Nasir