Our breath is the bridge between body and mind — the first thing we do when we arrive in this world and the last when we leave. Ayurveda, the ancient science of life, offers a profound understanding of how our respiratory system functions, what disturbs it, and how to keep it balanced through diet, lifestyle, and herbs.
Have you ever noticed how your breath changes with your emotions?
When you feel angry, your breathing becomes fast and shallow.
When sadness arises, it may turn heavy or uneven.
But when you’re relaxed or truly happy, your breath flows smoothly—deep, gentle, and balanced.
Our breath mirrors the state of our mind. By observing it, we begin to understand ourselves more deeply. Breath is not only a symptom of life but also deeply connected to our mind and intellect.
My Journey with Sinuses and Ayurvedic Daily Care
I have had many issues with sinuses in the past; every weather change would bring old symptoms back or introduce new ones. With thorough Ayurvedic knowledge and applying it day to day, I saw gradual improvement. In the present situation I can say with confidence that I feel so much better simply by understanding my dosha (bodily constitution) and using Dinacharya (daily routine) and Ritucharya (seasonal regimen).
The next challenge I faced was after having two children — both experienced significant allergies and pulmonary issues as young children. It is clearly explained in Ayurvedic textbooks that Bala Chikitsa (pediatric care) mainly addresses Kapha imbalances, because childhood is understood to be the Kapha stage of life. Yes — not only bodies, seasons, and foods are classified by Vata, Pitta, and Kapha; phases and stages of life follow the same doshic patterns. It’s interesting to learn that during childhood we often witness colds, coughs, congestion, and mucus-related issues. These episodes are part of a natural process: they help build strong Kapha and develop Ojas (vital essence), creating resilience and a sturdy bodily structure while balancing Vata and Pitta.
Long story short: I kept to a healthful Kapha diet that uses dairy in balanced, Ayurvedic preparations. When dairy is treated correctly — prepared and combined properly — it builds good Kapha. But dairy used in incompatible combinations can lead to poor digestion and chronic conditions such as asthma, wheezing, congestion, heavy cold and cough, because the body cannot process those foods appropriately. Ayurveda is not only about herbs; it is also about eating, pairing, and preparing ingredients so digestion and post-digestive effects are supportive rather than harmful.
Here are the specific practices I followed, and that my children continue to follow, which led to fewer seasonal illnesses and much milder symptoms when they did occur:
- Grass-fed whole milk: Always boiled and cooked with spices such as cardamom, nutmeg, and saffron, with a little ghee added on top. In Ayurveda, milk is considered a meal in itself and should not be mixed with heavy cooked foods.
- Fruits: Eat them fresh and seasonal. Keep fruit separate from other major meals — and follow simple, sattvic food-pairing principles rather than combining fruits with heavy or incompatible foods.
- Proper meal times and morning sunlight: These are crucial. Regular meal times support digestion and agni; morning sunlight strengthens the body’s rhythms and immunity.
- Physical activity:Being physically active is one of the best ways to strengthen immunity and promote the free flow of Prana (vital life energy) throughout the body. Regular movement helps open the srotas (body channels), allowing oxygen and nutrients to circulate efficiently and nourish every cell. We focus on a balanced routine of yoga, hiking, long walks, and bicycling most mornings. When the weather isn’t suitable for outdoor activities, we continue our practice indoors or at the community gym — keeping the rhythm of movement alive in all seasons.
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Generous use of ghee:
My children do better with a dollop of ghee on each meal — less dryness, fewer allergies, healthier skin and hair, and better sleep. Ghee is an ideal sattvic fat for children. I recommend 4–6 teaspoons of Gritham each day, especially in winter. For children under five, a daily dose of 2-3 teaspoons is appropriate and deeply nourishing.
Now Let’s explore more Ayurvedic view of respiratory health step by step.
According to Ayurveda, respiratory disorders arise when the natural balance of the body is disturbed. Several factors contribute to this imbalance, here are some listed below:
- Diet: Consuming foods that are heavy, oily, or difficult to digest can disturb the doshas — especially Kapha and Vata — leading to congestion and sluggishness in the respiratory system.
- Environment: Exposure to pollutants, allergens, and toxins irritates the respiratory tract, weakening the body’s defense system and creating blockages in the Pranavaha Srotas (the channels of breath).
- Weather Conditions: Cold, damp, and windy climates aggravate respiratory imbalances. Seasonal transitions, particularly into the cooler months, can trigger cough, cold, and breathing difficulties — especially in those with a weak respiratory constitution.
- Stress and Lack of Movement: Mental stress constricts prana (vital energy), while physical inactivity slows metabolism and circulation. Together, they weaken immunity and make the body more prone to respiratory ailments.
The respiratory system is considered a Kapha Sthana — a region governed by the Kapha dosha. Kapha is composed of the earth and water elements, embodying qualities like heaviness, moisture, and stability.
The lungs and chest share these same attributes: they hold moisture (mucus), provide steadiness to our breathing, and give the body a sense of groundedness.
When Kapha becomes imbalanced — through excess dairy, cold foods, or sedentary habits — it manifests as excess mucus, congestion, or difficulty breathing. Maintaining balanced Kapha is therefore essential for clear, open, and steady respiration.
Now in Ayurveda there is mention of “Srotas”, which means the pathway that carry, energy, nutrients, oxygen and keeps the flow and sustains life within the body. There are 13 different Srotas and have their unique functions, here in this blog, I will explain Pranavaha and Annavaha and Mamsavaha Srotas that are mainly connected to Respiratory system.
- Pranavaha Srotas carry Prana — the life force derived from breath — and distribute oxygen and vitality throughout the body.
- Annavaha Srotas are responsible for digesting and assimilating food, converting it into energy and nourishment.
These two systems work in beautiful harmony:
The energy derived from food fuels the flow of Prana, and proper breathing enhances digestion. When both are balanced, the body experiences vitality, clarity, and resilience.
The Mamsavaha Srotas govern the muscles and their nourishment. For the muscles to be strong and well-toned, they rely on a continuous flow of oxygen and prana.
When the Pranavaha Srotas function efficiently — through clear breathing and strong lungs — the muscles receive adequate oxygenation, supporting endurance and strength. Thus, the respiratory and muscular systems share a deep, mutual relationship that sustains vitality.
The Importance of Diet for Pranavaha Srotas
Diet is the cornerstone of respiratory health. What we eat determines how efficiently our Pranavaha Srotas (channels of Prana) can function.
Key Ayurvedic Principles:
- Nourishment: The food we consume provides vitamins, minerals, and antioxidants essential for maintaining healthy lungs.
- Examples: Foods rich in Vitamin C like citrus fruits, strawberries, and amla (Indian gooseberry) support lung tissue and strengthen immunity.
- Digestibility: A strong digestive fire (Agni) ensures proper nutrient absorption. Easy-to-digest meals — like warm cooked vegetables, whole grains, and moong dal — keep both digestion and respiration clear.
- Daily Ghee: Cooking with ghee acts as Agni Deepana (a digestive fire kindler) and Rasayana (rejuvenative), enhancing both digestion and respiratory lubrication.
When digestion is smooth, Prana flows effortlessly, and the respiratory system remains vibrant and balanced.
Prana and Lifespan: The Breath of Life
In Ayurveda, Prana is not just the physical breath — it’s the essence of life itself. The smooth, steady flow of Prana throughout the body reflects one’s vitality and longevity.
When Prana is abundant and unobstructed, it supports strong immunity, mental clarity, and emotional balance — all markers of long life. But when Prana becomes blocked or depleted (due to stress, pollution, or poor habits), health begins to decline.
Practices such as Pranayama (breath control), Yoga, Meditation, and Ayurvedic therapies restore the natural rhythm of Prana, enhancing both energy and lifespan.
Ayurvedic Herbs for the Respiratory System (Pranavaha Srotas)
Ayurveda offers a treasure of herbs that help maintain clear, nourished, and strong Pranavaha Srotas.
Purifying Herbs (Shodhana)
These help clear blockages, reduce excess mucus, and detoxify the respiratory tract:
- Ginger (Adrak): Warms the system, clears congestion, and soothes sore throat.
- Sunthi (Dried Ginger): Gentle on Pitta types; supports digestion and respiration.
- Black Pepper (Maricha): A natural decongestant that breaks down mucus and enhances circulation.
- Long Pepper (Pippali): An expectorant that promotes healthy breathing and removes phlegm.
Nourishing Herbs (Brimhana)
These strengthen and rejuvenate respiratory tissues:
- Licorice (Yashtimadhu): Soothes irritation, supports bronchial health, and coats the throat with a protective layer.
- Tulsi (Holy Basil): Boosts immunity, acts as a natural expectorant, and fights infections with its antimicrobial properties.
In Essence
Our respiratory system is not just about the lungs — it’s the seat of Prana, our life energy. Ayurveda teaches that by maintaining balance through diet, lifestyle, and herbs, we can keep our Pranavaha Srotas clear and strong.
Breathe consciously. Eat mindfully. Move daily.
Because in every breath, life flows — and in every conscious choice, vitality unfolds.
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Sundari
MS Ayurveda and Integrative Medicine
Disclaimer:
The information provided here is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Please note that the use and dosage of Ayurvedic herbs are unique to each individual’s dosha (bodily constitution) and current state of balance. The information shared here is general and should not be considered a replacement for medical advice or prescribed medication. For personalized use of Ayurvedic herbs, it is best to seek guidance through a thorough Ayurvedic consultation with a certified practitioner. Always consult your healthcare professional before beginning any new herbal or wellness regimen.
