Using yoga to fight off a cold: the right exercises and breathing techniques

An often underestimated factor that frequently leads to a weakened immune system and colds is stress. A constantly hectic daily routine, psychological distress, and inner restlessness not only negatively affect our minds but also our bodies. With chronic stress, our body's immune cells are blocked by stress hormones, making it more difficult for our bodies to fight off bacteria or viruses.

Yoga serves to unite body and mind, and with the right exercises, it restores both your mental and physical balance. This strengthens your immune system and helps alleviate symptoms of colds.

In this article, we'll explain why yoga strengthens your immune system and can help you prevent colds. You'll also learn how yoga exercises and breathing techniques can support your body in fighting off a cold.

Yoga exercises for a strong immune system

Most of us know that yoga has many positive effects on our body and mind, but what many don't know is that yoga strengthens the immune system. The deep and controlled breathing not only strengthens the diaphragm, but also prevents harmful germs and pathogens from easily taking hold in our respiratory system.

Our gut plays a particularly important role in a healthy immune system. It is often referred to as the center of our immune system, and rightly so, as it produces around 90% of our antibodies. Yoga exercises that massage the gut can make a valuable contribution to its health, and therefore to our overall health.

A yoga exercise for a strong immune system is Pawanmuktasana, the gas-releasing pose. To do this, simply lie relaxed on your back on your yoga mat and, as you inhale, lift your right leg. As you exhale, draw your bent leg towards your abdomen and hug your knee with your hands. Breathe deeply into your abdomen for 2-3 minutes, then repeat the exercise with the other leg.

Yoga exercises for a cold – How to find relief

During the colder months, even a strong immune system often doesn't protect against catching a cold. With the onset of cold weather, our defenses struggle, and even experienced yogis can catch a virus or two. But yoga can help here too. With the right exercises, you can support your body's healing process and alleviate your symptoms.

Yoga for headaches and colds

Yoga can help with mild headaches and colds.

You don't have a fever, but you do have other typical cold symptoms like a headache and a runny nose? We have a few different exercises that will calm your head and help you breathe more easily again.

• Viparita Karani – the half candle pose: This exercise not only relieves cold-related headaches but also helps with a stiff back, which often plagues us after lying around with a cold. To do this, place a folded blanket on the floor against a wall. Now lie down on the floor so that your buttocks are on the blanket and your legs are stretched upwards and leaning against the wall. Your buttocks should be about 10 cm from the wall. Let your arms rest loosely at your sides, breathe deeply, and relax.
• Padahastasana – Standing Forward Bend: This simple yoga exercise strengthens the nervous system and can help you release tension. It also increases blood flow to the head and clears the sinuses. To do this, stand with your feet hip-width apart and slowly bend your torso forward and downward until your hands touch the floor. If you find this exercise difficult, you can bend your knees to reach the floor.
• Matsyasana – the Fish Pose: This exercise not only relaxes your neck and shoulders but also helps with respiratory ailments. The pose opens your chest, allowing oxygen to flow deep into your lungs. This also helps to moisturize your respiratory system. To do this, lie flat on your back on your yoga mat with your legs together and toes pointed away from your body. Place your hands under your buttocks with your palms facing down, so that your thumbs touch. Keep your arms as straight as possible under your body. Tuck your chin towards your sternum and, as you inhale, support yourself on your forearms to lift into a backbend. As you exhale, gently lower your head back onto the yoga mat.

You should always adapt these exercises to your state of health. If you have a fever or feel too ill to unpack your yoga mat, then you should refrain from yoga exercises. Exercise costs your body valuable energy that it needs for the immune system and the healing process when you are sick. If you are really unwell, then it's better to rest and find relief with our relaxing breathing exercises.

Breathing exercises for a cold

Proper breathing exercises can help clear your nose. An important part of yoga is Pranayama, which uses breathing exercises to unite body and mind. Prana means something like life energy or spirit, which is controlled or expanded (Ayama) through breath. Especially if you have a fever or aren't feeling well enough for asana practice, we recommend the following meditative breathing techniques:

• Nadi Shodhana Pranayama – Alternate Nostril Breathing : This exercise helps to clear the airways. It is therefore well-suited if you have a cold or a sore throat. Sit comfortably in a lotus position on your knees or on a chair and rest your left hand relaxed on your thigh. Place the index and middle fingers of your right hand between your eyebrows and cover your right nostril with your thumb. Now breathe in slowly and deeply through your left nostril. Pause briefly, open your right nostril, close your left nostril with your ring finger, and exhale slowly. Inhale again through the same nostril and then alternate. You can count to five on each inhalation and exhalation to control the length of your breaths.
• Bhramari Pranayama – the bee breath : This can help relieve headaches or migraines. Sit in a relaxed position with your back straight and place your index fingers on the cartilage at the front of your ears, below your temples. Close your eyes and inhale deeply. As you exhale, gently press on your ear cartilage and make a buzzing sound, like a bee. Repeat this several times and try the breathing technique while lying down if you feel very tired.

Rest restores strength

These simple exercises can already help you feel better and recover faster when you have a cold. However, always make sure that the exercises don't exceed your physical capabilities. A cold is your body's way of telling you to slow down and rest. By conserving your energy, your body can use it to fight off pathogens and for regeneration. Yoga can support this process.

But listen to your body's signals. You should generally avoid strenuous exercises during the acute phase of an illness. If even gentle asanas feel too strenuous, then leave them aside until you're feeling better and content yourself with pleasant breathing exercises. If your nose is too congested even for these, you can always lie down on your back in Shavasana, the deep relaxation pose, and make yourself comfortable with pillows and blankets.

When you're sick, it's time to give your body a break. Make yourself a nice cup of tea, relax, and try to enjoy this short respite. Who knows, maybe this will help you counteract everyday stress and prevent the next cold.