New Delhi, 7 April 2025: The onslaught of pollution and the addiction to smoking—both of these together are squeezing our lungs today. The increasing outbreak of dust and sand in summer makes breathing more difficult. In such a situation, taking care of the health of the lungs has become more important than ever, especially for those who smoke. Some easy ways to clean the blackened lungs and remove the accumulated phlegm can bring new freshness to your life. Let us understand these effective methods closely.
Increasing burden on the lungs
The air quality in cities is continuously deteriorating. On top of this, the accumulation of toxic elements in the lungs of smokers worsens their condition further. Health experts say that smoking causes tar and phlegm to accumulate in the lungs, which makes the process of breathing difficult and increases the risk of serious diseases like cancer. Dr Ajay Verma, a Delhi-based pulmonologist, explains, “Lungs are the engine of our body. If they are not kept clean and strong, the entire system is affected.”

1. Deep breathing: A gift of oxygen
   The easiest way to keep the lungs healthy is to breathe deeply regularly. In the morning or evening, take a few minutes to take slow and long breaths. This helps oxygen reach every corner of the lungs, increasing their efficiency. “This not only strengthens the lungs, but also helps in reducing stress. It can be a great starting point for people trying to quit smoking,” suggests Dr Verma.
2. Water: Phlegm’s natural enemy
   Do you know how big a role drinking enough water plays in cleaning your lungs? Water dilutes the mucus accumulated in the airways, allowing phlegm to pass out easily. Radha Mishra, a Kolkata-based housewife who tried this remedy for her husband, says, “My husband used to cough because of smoking. After he started drinking small amounts of water throughout the day, his breathing started to show a difference.” Experts recommend drinking at least 8-10 glasses of water a day.
3. Steam: Deep cleansing of lungs

Inhaling steam from hot water is no less than a panacea for the lungs. If you add herbal oils like eucalyptus or menthol to it, it can do wonders in clearing a blocked nose and making breathing easier. Take hot water in a vessel, add a few drops of oil to it and cover your head with a towel and inhale the steam for 5-10 minutes. “This method loosens phlegm and helps keep the lungs clean. It is especially beneficial for smokers,” says Dr Verma.

4. Exercise: Strengthens the lungs

Physical activity not only keeps the body fit, but also strengthens the lungs. A 30-minute walk, yoga or light exercise every day can increase your lung capacity. Yoga pranayama like anulom-vilom and bhastrika are especially effective. Fitness trainer Anil Sharma says, “Smokers’ lungs become weak. Regular exercise increases the flow of oxygen and makes it easier to expel phlegm.” 5. Turmeric-ginger: Nature’s cure The anti-inflammatory properties present in turmeric and ginger help reduce inflammation of the lungs. Boiling them in tea and drinking or using them as a spice in food is beneficial. Rahul Gupta, an office employee in Mumbai, who is trying to quit smoking, says, “Drinking turmeric-ginger tea has reduced my breathing problems. It is easy and effective.” Research also confirms that these natural ingredients help detox the lungs. Quit smoking, save lives All these measures will be most effective only when smoking is said goodbye. While we cannot completely avoid pollution, smoking is a habit that can be overcome. “Every cigarette darkens your lungs. Along with these measures, quitting smoking will be the biggest step,” warns Dr Verma.

Give relief to the lungs

Lungs are the foundation of our body, and ignoring their health can be costly. These small steps will not only help clean your lungs affected by smoking, but will also lead you to a healthy and stress-free life. So start today—breathe deeply, drink water, inhale steam and give your lungs the love they deserve. Your every breath will thank you for it.