7 Yoga Asanas That Can Help Ease Breathing and Clear Airways

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Breathing is something we do automatically — but when your airways feel tight, congested, or restricted, every breath becomes a conscious effort. Whether you"re dealing with stress, mild congestion, anxiety, or simply want to improve your respiratory health, yoga is one of the most effective natural tools available.

Certain yoga asanas (poses) help expand the chest, strengthen the diaphragm, open the rib cage, and improve airflow throughout the lungs.

Here are seven highly effective yoga poses that can help ease breathing, release tension, and clear your airways naturally.

1. Sukhasana (Easy Pose) with Deep Breathing

This simple seated posture is one of the best ways to reconnect with your breath. Sitting cross-legged with a straight spine helps open the chest and relax the diaphragm, allowing oxygen to flow more freely.

How it helps:

Encourages deep belly breathing

Reduces stress, a major trigger of shallow breath

Improves lung capacity over time

How to practice:

Sit cross-legged, place your hands on your knees, close your eyes, inhale deeply through your nose, and exhale slowly. Continue for 5 minutes.

2. Bhujangasana (Cobra Pose)

Cobra Pose expands your chest cavity and strengthens the intercostal muscles between the ribs. It’s especially powerful for clearing mild congestion and improving posture — both essential for better breathing.

Benefits:

Opens the lungs

Improves circulation around the chest

Reduces upper-body stiffness

Helps counteract slouching and rounded shoulders

How to practice:

Lie on your stomach, place your palms under your shoulders, and gently lift your chest upward while keeping elbows soft.

3. Setu Bandhasana (Bridge Pose)

Bridge Pose stretches the chest, throat, and spine while stimulating the respiratory system. It also increases blood flow to the lungs.

Benefits:

Expands chest and lungs

Relaxes neck muscles

Improves airflow through the upper respiratory tract

Helps release tension from the diaphragm

How to practice:

Lie on your back, bend your knees, lift your hips upward, and clasp your hands under your back.

4. Ardha Matsyendrasana (Seated Spinal Twist)

A gentle seated twist helps open the lungs by expanding the rib cage on each side. Twisting also releases tension stored in the back muscles that support breathing.

Benefits:

Encourages deeper breathing

Improves lung elasticity

Supports detoxification by stimulating internal organs

How to practice:

Sit upright, fold one leg over the other, and twist gently toward the raised knee while keeping the spine tall.

5. Ustrasana (Camel Pose)

Camel Pose is one of the most powerful chest-opening asanas in yoga. By stretching the entire front body, it releases restrictions around the rib cage and helps you take fuller, deeper breaths.

Benefits:

Strong chest expansion

Opens the throat and nasal passages

Improves posture, reducing airway pressure

Boosts oxygen intake

How to practice:

Kneel on the floor, place your hands on your heels, and gently arch backward while lifting your chest upward.

6. Balasana (Child’s Pose)

Child’s Pose may be simple, but it’s incredibly effective. This resting posture relaxes the nervous system, slows breathing, and helps reverse stress-induced shallow breaths.

Benefits:

Calms the mind

Enhances slow, steady breathing

Loosens tight back muscles

Supports better airflow by relaxing the diaphragm

How to practice:

Sit on your heels, fold your torso forward, and stretch your arms in front of you.

7. Matsyasana (Fish Pose)

Fish Pose provides an intense chest opening that encourages deeper inhalation. It also lifts the throat and stretches the respiratory muscles, making it ideal for clearing mild congestion.

Benefits:

Expands the lungs and rib cage

Opens nasal and throat passages

Relieves tension that restricts breathing

Stimulates the upper respiratory system

How to practice:

Lie on your back, arch your chest upward, and rest the top of your head lightly on the floor.

How Yoga Improves Breathing Long-Term

Practicing these asanas consistently trains your respiratory system to work more efficiently. Yoga improves lung volume, strengthens breathing muscles, reduces anxiety, and improves overall oxygen exchange. Over time, these benefits lead to clearer airways, fewer breathing difficulties, and a calmer, more centered mind.

Pairing these poses with regular pranayama practices — like Anulom Vilom or deep belly breathing — amplifies the impact.