Yoga for hay fever – These asanas and breathing exercises will provide you with relief

Climate change and fluctuating temperatures are causing plants to bloom longer and their pollen to travel higher and farther. This change is leading to increased hay fever symptoms in many people, and often the symptoms last longer than before. Air pollution, particularly in large cities, is also exacerbating these allergies. Tiny particles attach themselves to the pollen, triggering an immune response that attempts to fight them off.

Especially during the beautiful, warm seasons, hay fever plagues many of us. Instead of admiring the blossoming flowers and enjoying the fresh, fragrant air, we're tormented by a stuffy nose, itchy eyes, and constant sneezing. But you don't have to simply give up and stay indoors: Yoga and a healthy diet can alleviate the symptoms and sweeten your spring and summer .

Learn here what triggers hay fever and how you can alleviate the bothersome symptoms with yoga. We'll show you which asanas and breathing exercises are particularly effective, and what you should pay attention to in your diet.

Why does hay fever develop?

Hay fever ( pollinosis or seasonal allergic rhinitis ) is triggered by a pollen allergy, in which the immune system overreacts to the proteins in plant pollen. As an immune response, the body produces histamines and other messenger substances. These fight the pollen of various grasses, grains, or trees, which are mistakenly identified as pathogens or unwanted invaders. This triggers inflammation, resulting in bothersome symptoms such as a runny nose, burning and watery eyes, and sneezing fits.

One in four to five adults suffers from hay fever. The worst time is during the peak pollen season in spring and summer. However, most allergy sufferers react to several different types of pollen, meaning that in the worst cases, seasonal allergic rhinitis can even extend from February to October.

What helps against hay fever?

Antihistamines can provide relief from the bothersome symptoms, but they can also cause unpleasant side effects such as headaches, dizziness, or fatigue. Those who prefer a natural approach to managing a cold can try yoga and certain foods.

Treating hay fever with yoga

A healthy and balanced yoga practice has many positive effects on mind and body. Yoga philosophy teaches us to cultivate a calm and peaceful lifestyle and to be in harmony with our environment . You can learn more about this in our blog article "Yoga Philosophy – What We Can Learn from It Today ."

For those suffering from hay fever, meditation can calm the mind and promote inner peace. It also aims to create a harmonious life in our environment on a physical level. However, this is precisely what is disrupted by pollen allergies, as our bodies perceive elements of nature around us as a threat and react accordingly.

Asanas for hay fever

Yoga asanas are intended to help restore this balance . The body should learn to cope better with stimuli from its environment, such as pollen. The asanas can not only be practiced to alleviate symptoms, but regular yoga practice is also said to help to generally lessen the severity of hay fever. Here are some asanas that are particularly helpful for hay fever:

• The forward bend (Paschimottanasana) and the seated twist (Ardha Matsyendrasana) : These two exercises stimulate various organs in the abdominal area, thus promoting the elimination of toxins from the body. Furthermore, holding these asanas for an extended period massages the intestines. The intestines play an important role in a balanced immune system, and a healthy gut flora can help block precisely those immune cells that trigger allergies.

• The shoulder bridge (Setu Bandha Sarvangasana) and the fish pose (Matsyasana) : Hay fever puts a strain on the chest and lungs. To counteract this, we can use these backbends to stretch and strengthen the muscles that support our respiratory organs.

Pranayama for breathing

The right breathing exercises can also provide relief. They can stimulate your respiratory organs and lungs, helping to revitalize them. Deep, mindful breathing is also said to alleviate symptoms such as burning eyes and an itchy nose. The following exercises are particularly effective:

• Alternate nostril breathing (Nadi Shodhana) : It brings your breathing under control and increases your lung capacity. The exercise also helps to open your nose so you can breathe more easily.

• Murccha : This pranayama technique involves first inhaling deeply and then exhaling very slowly. The duration can vary, but the exhalation should always be significantly longer than the inhalation. It is particularly effective in soothing an itchy nose and burning, watery eyes.

The role of Ayurveda and Pitta

According to Ayurvedic medicine, inflammation, including hay fever, arises from an excess of Pitta . Pitta is one of the three doshas that regulate our bodies. The Pitta dosha combines the elements of water and fire, resides in our small intestine and eyes, and represents fiery qualities such as enthusiasm and energy. An excess of Pitta can lead to an imbalance in the body. This imbalance is believed to be restored through yoga asanas, such as the forward bend, and breathing exercises, such as Murcha.

In yoga philosophy, the connection between body and mind and the care of both play a major role. Therefore, your diet is also an important factor. Some foods counteract inflammation in your body if you suffer from hay fever, while others can worsen the symptoms.

A balanced diet for allergies should primarily include plenty of fruits and vegetables . Broccoli should definitely be on your menu, as this cruciferous vegetable contains many antioxidant glucosinolates, which can soothe inflammation in your respiratory system. Broccoli is also said to help clear the sinuses and is rich in vitamin C, which has anti-inflammatory properties. Citrus fruits like oranges, lemons, tangerines, and grapefruits are also packed with vitamin C. You can eat them as a healthy snack or enjoy them in delicious smoothies and juices. It's also important to drink enough water, as this moisturizes your throat and soothes your mucous membranes.

Green leafy vegetables such as chard, spinach, or kale are also said to counteract allergy symptoms due to their antioxidants, as are omega-3 fatty acids. Flaxseed oil, in particular, contains a high amount of these.

Meat and dairy products, on the other hand, are not beneficial during hay fever season, nor are highly processed foods. Many foods further increase histamine release in your body and can thus worsen symptoms. Therefore, avoid dairy products, alcohol, sugar, and wheat , or consume them only in moderation.

Staying healthy through the hay fever season

A healthy diet can do a lot for our bodies and, consequently, our minds. Yoga also helps us restore inner balance and can support our bodies in better processing environmental influences. This is precisely what yoga philosophy is about – living in harmony with ourselves and our environment. Especially now, as the effects of climate change become increasingly noticeable, it is important to uphold this philosophy.