With rising pollution levels, changing lifestyles, and respiratory illnesses becoming more common, maintaining lung health is important. Yogic breathing techniques or pranayama can play a big role in enhancing lung function. Here we’ll explore three effective techniques that can help improve lung health.

1. Yogendra Pranayama-Puraka

Puraka involves a long, continuous inhalation that focuses on gradually expanding the lungs.

• Sit in Sukhasana or on a chair with a firm backrest.
• Keep your spine erect, body relaxed, and eyes closed to concentrate on your breathing.
• Exhale gently and begin to inhale slowly and rhythmically in one continuous breath.
• Focus on your abdomen as you inhale, then allow the breath to expand into your chest and upper lungs.
• Inhale for as long as comfortably possible, then exhale smoothly without holding the breath.
• After a complete exhalation, take a few normal breaths before starting the next round.

Benefits:

• Increases lung capacity by stimulating unused air sacs or alveoli and improving the efficiency of oxygen exchange.
• Builds breathing stamina and makes it easier to breathe deeply.

2. Yogendra Pranayama-Rechaka

Rechaka focuses on a long and controlled exhalation.

• Sit comfortably in Sukhasana or on a chair with a straight backrest.
• Keep your upper body relaxed, your spine straight, and your eyes closed.
• Begin with a slow, deep inhalation, focusing on filling your lungs fully.
• Hold the breath for a duration twice as long as your inhalation.
• Exhale slowly and gently, ensuring that your exhalation lasts twice the length of your breath retention.
• As you exhale, guide your focus from the chest area down to the abdomen, gently sinking your stomach inward as the air escapes.

Benefits:

• Promotes better oxygenation by improving the efficiency of gas exchange in the lungs.
• Helps expel a large volume of carbon dioxide, which can lead to better ventilation.
• Strengthens the diaphragm, which is crucial for breathing efficiency.

3. Yogendra Pranayama-Bhastrika

The Sanskrit word bhastrika means “bellows,” referring to the way bellows fan a fire.

• Sit in Sukhasana or any other comfortable meditative posture.
• Keep the upper body straight with the spine erect, and close your eyes to enhance focus.
• Take a deep breath in, then breathe out forcefully through your nose without straining.
• Immediately follow this by a forceful inhalation.
• Repeat the process of inhaling and exhaling vigorously using your diaphragm. Perform 10 cycles to complete one round.
• Take a break between rounds and aim to complete 3-5 rounds per session.

Benefits:

• Improves respiratory function by draining excess phlegm from the lungs.
• Strengthens the respiratory system and energizes the entire body.

How to Protect Your Lungs?

• Good posture allows your lungs to expand fully, improving air intake.
• Drinking sufficient water helps thin mucus, making it easier for your body to clear the lungs of irritants.
• Herbal teas, such as tulsi and ginger tea, can soothe your respiratory tract.
• Use masks to filter out harmful particles.
• Including antioxidant-rich foods like spinach, ginger, garlic, and turmeric can help reduce inflammation and support lung function.
• Yoga postures that open up the chest can help improve breathing.

Walking has a lot of benefits, we already know that. However, how much should one walk? a recent study among older people revealed that if seniors could achieve a 4,000 steps goal in one to two days in a week, they would lower their risk of early deaths by a quarter.

This study was led by Harvard University, and published in the British Journal of Sports Medicine.

What Did the Study Find About Older People's Health And Walking?

We all know that staying active brings great health benefits. In fact, Health and Me also covered how walking and staying active could lower the risk of dementia. Until now, however, it was unclear how much should one walk.

With this recent study, researchers found that achieving 4,000 steps per day on one or two days a week could lower risk of death and lower risk of cardiovascular disease, (CVD), as compared to not reaching this level on any day.

How Was The Study That Analyzed Older People's Walking And Its Impact On Health Conducted?

The study analyzed 13,547 American women, who were over the age of 62, with the average being 72. All of them were given trackers for seven consecutive days, between 2011 and 2015. These people were followed for over a decade. None of them had heart disease or cancer at the beginning of the study.

While they were being monitored in the end of 2024, 1,756 women died and 781 developed heart disease.

The study found that those who clocked up at least 4,000 steps a day on one or two days of the week had 26% lower risk of death from all causes, and a 27% lower risk of dying from heart diseases. This was as compared to those who did not reach this threshold on any day of the week. The study further saw that those who achieved the step count for three days of the week, their lower risk of death from any cause increased by 40%, however for CVD related deaths, it remained at 27%.

Takeaways And Limitations

The researchers said that while the most important take away was that people would now have an amount to walk. However, it is important to note that the study was observational, with no firm conclusion, and was done only on women, and assessed for only one week.

The researchers agreed that there is no "best" way to take your steps. The key is to just ensure that you are getting your steps in. "A greater number of steps, regardless of daily patterns, is associated with better health outcomes." The study saw that on an average, women took 5,615 steps a day.

While there were limitations, but the researchers still added, "An important translational implication of these findings is that since step volume is the important driver of the inverse associations, there is no ‘better’ or ‘best’ pattern to take steps; individuals can undertake [physical activity] in any preferred pattern (eg ‘slow and steady’ v ‘bunched patterns’) for lower mortality and CVD risk, at least among older women. These findings provide additional evidence for considering including step metrics in the next [physical activity] guidelines, and that ‘bunching’ steps is a viable option for health.”

Last week, Health and Me did a fact check, quoting previously done studies and citing other health experts on actor Ram Kapoor’s recent remarks about thigh strength and longevity. His remarks have sparked widespread curiosity. In a viral video, Kapoor claimed that stronger thigh muscles could help predict how long a person might live, even adding that older adults who fall and need a hip replacement often live only “five to six years” afterward.

While Health and Me did fact check, we decided to look deeper into it and ask doctors of what they think of this claim?

Read: Fact Check: Do Stronger Thigh Muscles Really Mean That You Live Longer?

Thigh Strength and Longevity: What Doctors Say

According to Dr. M S Somanna, Sr. Consultant, Joint Replacement & Arthroscopic Surgery, Aster CMI Hospital, Bangalore, there is some truth to the idea that thigh strength can reflect overall longevity, particularly in men. “Strong thigh muscles indicate better overall muscle mass, balance, and mobility,” he says. “These factors are important for preventing falls, fractures, and joint problems as people age.”

He adds that weak thigh muscles often signal lower physical activity and slower metabolism, both of which increase risks for conditions such as diabetes, heart disease, and bone loss. “Studies have shown that people with stronger leg muscles tend to live longer and stay independent for longer,” he says. “Simple exercises like walking, squats, and cycling can go a long way in maintaining thigh strength and improving joint health.”

Echoing this, Dr. Dheeraj Batheja, Consultant, Orthospine, Orthopaedics & Spine Surgery, Artemis Hospitals, agrees that strong legs are a good indicator of vitality. “Strength in the lower body shows how fit, energetic and balanced your metabolism is,” he explains. “Keeping your thigh muscles strong helps you stay balanced, move around, and remain independent as you get older.”

In other words, it’s not the size of the thigh that predicts lifespan, it’s what that strength represents: good muscle mass, stable balance, and cardiovascular resilience.

The “5–6 Years After Hip Replacement” Claim: Fact or Fear Mongering?

Kapoor’s claim that older adults who undergo hip replacement surgery live only five to six years afterward is an overstatement, experts say.

Dr. Batheja calls the statement “an oversimplification.” He explains, “Hip fractures in older adults are indeed serious and can increase the risk of death, especially within the first year. But the time someone lives after hip replacement varies widely depending on their overall health, pre-existing conditions, and recovery support. It is not scientifically proven that someone will live only five to six years.”

Dr. Somanna agrees. “While it’s true that hip fractures at 80 can seriously affect mobility and independence, many older patients recover well and live much longer with proper physiotherapy, nutrition, and care,” he says. “So, while the concern is valid, it sounds more like fear mongering than a medical fact.”

Do Thigh Muscles Matter More Than Any Other?

Both doctors emphasize that while the femur and thigh muscles are crucial for standing, walking, and balance, they don’t work alone. “Overall muscle and bone strength, including the back, hips, and core, are equally important for stability and healthy aging,” says Dr. Somanna. Dr. Batheja adds, “To live a long time, you need to keep your whole body strong and your bones dense, not just your thighs."

Thanks to social media, now every one is a fitness influencer. However, not everything people say on social media is true, nevertheless social media did benefit many, allowing easy access on health and fitness. But whatever we see on the platform must be always taken with a pinch of salt.

One such video which is trending is of actor Ram Kapoor, who once was 140kg and then went on to lose 55kgs in 18 months. He has, ever since become an inspiration for many to lose weight naturally. As per him, having two simple meals a day and intermittent fasting principles helped him. Now, as somebody who influence people achieving their own fitness goals, especially that he himself has experienced it, he does not shy away from talking about it.

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In one such conversation, he reveals that people in the insurance industry hire insurance experts to predict the age of a person and when he is going to die. One such man is Gary Brecka, a human biologist, and expert in science of human performance. Kapoor says, "He has an 82% accurate record in predicting one's longevity, based on the last 5 years of their life history."

Kapoor also notes that now he uses this experience he has gained from insurance industry to help people lead a better and healthy life.

"Do you know how he correlates the age till one will live?" Kapoor asks, "Through your thigh muscles."

Kapoor says that the stronger your thigh muscle is, the longer you will live. "When you sit, you need this muscle to get up. In India, everyone makes an upper body, but you do not need biceps to stand up," he said.

"Secondly, when you are 80 years old, it is very easy to trip and fall and if your leg muscles are not strong, you will have to have a hip replacement surgery, which is the beginning of the end. The person who underwent that surgery could only live for 5 to 6 years more."

Are Thighs Really The Key Predictor Of Longevity?

This is not the first time someone is talking about how thighs can help someone predict their age of living. Simon Sinek, an American author, international speaker, and more, also seconds this theory.

"Historically, thighs are the most important muscle responsible for notion." However, he correlates it with friendship. He says before cars, if you had to go meet a friend you would take a train or walk, which will put your thigh muscles at work, this means you have friends and to meet them you are mobile, "which means you are more likely to live longer".

Is There Any Truth In This?

While stronger thigh muscles could be one of the key predictors, the reason is not because it means you have a friendship or that a hip replacement surgery would only let you live 5 to 6 years afterwards.

As per the Harvard Health Publishing, researchers found that people with big thighs had a lower risk of heart diseases and premature death than those with thick thighs.

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The real reason is because stronger thigh muscles, or leg muscles reduce risk of all cause and heart-relate mortality. In men, specifically, it could predict the age for how long do they live, notes a 2011 study published in Author Manuscript. Strong thighs improve stability, reduce risk of falls. This also supports daily functional activities, which seems to have reduced as age progresses. Also subcutaneous fat in thighs can provide protective effects for bone and bone strength and cardiovascular health, also notes Dr Kunal Sood, MD, and double board certified anesthesiology and international pain medicine, based in Maryland, US.

Note: The information in this article is based solely on observations and insights from the referenced videos. It does not, in any way, claim to define or predict a specific lifespan for anyone.