Delhi Smog Survival: 5 Low-Cost Ways to Shield Your Lungs

Practical, science-backed steps to cut pollution exposure, boost immunity, and breathe easier—without breaking the bank.

Nikita Joshi

Delhi’s toxic air is a daily battle, but you don’t need fancy gadgets to fight back. Here are five simple, affordable, evidence-based strategies you can start today to protect your health and stay resilient.

1. Time Your Outdoor Exposure 

   – Step out when pollution dips: early mornings (before 8 a.m.) or late evenings (after 6 p.m.). 

   – Skip workouts during peak smog hours. This single habit slashes your intake of harmful particles.

2. Strengthen Your Lungs with Breathing Exercises 

   – Practice diaphragmatic breathing: Sit upright, inhale through your nose for 4 seconds, hold for 2, exhale for 6. 

   – Do this for 5–10 minutes daily. Pair with light stretching to improve circulation and help clear pollutants faster.

3. Fuel Up with Anti-Inflammatory Foods 

   – Combat oxidative stress with antioxidant-rich staples: turmeric, spinach, citrus fruits, and berries. 

   – Stay hydrated with 2.5–3 litres of water or herbal teas to support mucous clearance and lung recovery. 

   – Low-cost, high-impact nutrition anyone can access.

4. Hydration: Your First Line of Defence 

   – Polluted air dries airways and traps irritants. 

   – Drink plenty of water daily; warm tulsi or ginger tea soothes the throat and reduces inflammation. 

   – Simple, free, and essential.

5. Create Cleaner Indoor Air on a Budget 

   – Can’t afford a purifier? Try these: 

     – Ventilate briefly when AQI is lower (check local readings). 

     – Grow air-cleaning plants: snake plant, areca palm, or money plant. 

     – Add washable foam/fabric filters to fans or AC vents to trap dust. 

   – These cut indoor pollutant buildup without heavy spending.

Bonus Insight: Air Purifiers – Helpful, Not Magic 

Research confirms purifiers lower indoor PM2.5, but they’re not a complete shield. Stepping from filtered air into thick smog still spikes exposure. Use them as part of a broader plan, not a standalone fix.

The Bottom Line 

You don’t need expensive tools or policy changes to protect yourself. Smart timing, conscious breathing, clean eating, hydration, and greener indoor spaces—these practical, low-cost habits help you not just survive Delhi’s air, but thrive in it.