Rituals for caring for your lungs, skin and heart through Delhi’s pollution season

The haze outside feels endless. The news feels heavier than the air. Each morning, the sky hangs low, a dull, stubborn grey that seeps into homes and moods alike. For those of us living through another Delhi winter, breathing itself has begun to feel like labour. The conversations we once reserved for weather have turned into quiet negotiations about AQI levels, purifier filters and which hour feels safest for a walk.

It would be dishonest not to acknowledge privilege here. Access to air purifiers, herbal teas, or a quiet corner to rest is not universal. Many breathe this same air without choice or relief. Still, for those who can, small rituals that restore breath and calm are ways of staying present, not detached. They remind us that caring for the body, even when the world feels unwell, is a powerful act of self care and rebellion.

Rituals for the lungs and breath

The first tenderness belongs to the breath. Ayurveda for air pollution begins with simple daily rhythms that keep the airways clear and moist.

Steam inhalation with tulsi, ajwain, or eucalyptus can ease congestion and soothe irritated passages. A warm saline gargle at night helps provide relief from pollutants that settle through the day.

If you practice yoga, gentle breathing exercises such as sheetali and anulom vilom help cool and balance the system while training the lungs to draw steadier air. For those who don’t, even a few minutes of slow, conscious breathing near an indoor plant can calm the nervous system.

It also helps to keep windows closed during the morning and late-evening peaks, when outdoor air is at its worst. (Indoor air can collect pollutants too, so airing out the room briefly in mid-afternoon and keeping purifiers clean helps maintain balance.) Rinse the nostrils lightly after returning home to remove any trapped dust.

Ayurveda recommends a daily practice called nasya, applying a drop of plant-based, medicated oil in each nostril, as one of the oldest natural remedies for cleansing and purifying the nasal passages and sinuses. This can help with pollution-related dryness and congestion.

When you do need to step outside, choose an N95 or KN95 mask that fits snugly around the nose and chin. It filters out most fine particulate matter (PM2.5) and helps your lungs recover from fewer daily irritants.

Caring for barrier and skin health

When the air is harsh, the skin and lungs both struggle to filter what they can. Protecting the skin barrier during high AQI days begins with simple choices: soft, breathable fabrics that don’t trap heat or dust, minimal cleansers, and consistent hydration. At T.Berry, we often speak about how natural fabrics like Ahimsa silk and plant-dyed cottons allow the skin to breathe. They’re not just luxuries, but small acts of prevention.

Hydration is your quietest form of defence. Warm water, tulsi and ashwagandha infusions, and antioxidant-rich foods like amla or pomegranate help counter oxidative stress. At night, replenish the skin with light plant-based oils or a simple cream to seal in moisture. This isn’t a beauty ritual for appearance, but intrinsic care that keeps your body’s largest organ resilient when the environment is not.

Caring for tired eyes

When the air carries dust and dryness, our eyes are often the first to tire. They sting not just from pollution, but from the endless hours we spend staring at glowing screens. A few small adjustments can help: keep the room softly lit instead of harshly bright, blink more consciously during long work hours, and rest the eyes every twenty minutes by looking away at something distant or green.

Rinsing with clean, filtered water can offer temporary relief after stepping indoors. If your eyes feel gritty or dry, use only sterile, doctor-approved drops. A cool compress made with sterile rose water or a clean cloth dipped in chilled water can calm irritation. Whenever you can, step away from your screens before bed. Even five minutes of darkness gives the eyes space to recover from the day’s dust and light.

Movement and indoor routines

Pollution doesn’t only weigh on the lungs, it slows the body’s rhythm. When outdoor walks or runs aren’t possible, short indoor stretches can help move stagnant energy. Think slow neck rolls, hip circles, light forward bends. If possible, open the windows briefly in mid-afternoon when the air is a little cleaner, then close them again. Move mindfully for ten minutes. Even gentle stretching or yoga flows can support heart health and circulation.

If you have space, place a few air-purifying plants nearby. Peace Lily, Snake Plant, and Money Plant have been shown to absorb certain toxins through their leaves and roots, helping to purify the surrounding air. If you have pets at home, ensure selected plants are non-toxic and safe for them.

An indoor air purifier can also help reduce particulate matter during high AQI days. Keep it running in the room where you spend the most time, and clean or replace its filters regularly. This habit will make your indoor space lighter and easier to breathe in.

Mental and emotional grounding

Pollution doesn’t just cloud the sky; it weighs on the mind. The endless stream of alerts and statistics can leave the body tense long after the day ends. Try to pause the scroll. Let your mind return to the physical: stretch, oil your temples, read something grounding.

Personal wellness rituals aren’t escapes; they are reminders that health begins in this present moment. When the world feels unwell, maintaining your calm body and clear breath is not indulgence, it’s preservation and self care that allows you to show up for others.

These are the rituals that bring a little ease to our days, but we know there are countless others. If you’ve found your own way to breathe easier, rest deeper, or stay well in this haze, share it with us. Sometimes the smallest remedies can help someone else find their calm.

This piece of writing is a part of The Ritual Edit

A series on holistic wellness, Ayurveda-informed care and everyday rituals; stories from the atelier writing desk.