How Yoga Can Help Boost Immunity? Discover 7 Ways To Enhance Your Immune System!

Yoga is not just a form of exercise; it is a complete way of life practised for over 5000 years. Its goal is to create harmony between the mind and body. It involves a combination of physical exercise, a controlled diet, breathing techniques, and concentration to strengthen the body and relax the mind. This leads to better immunity and overall well-being. 

Our bodies are susceptible to infections caused by viruses and bacteria. These can cause various symptoms, including runny noses, coughs, stomach infections, and the flu. While proper hygiene and healthy eating habits can help somewhat, yoga is an effective way to strengthen the immune system and fight infection.

While the benefits of yoga for physical and mental well-being are well-established, its potential to fortify the human immune system deserves deeper exploration. In this blog, we will examine the synergistic interplay of specific yogic elements – from controlled breathing techniques to pranayama to boost immunity and targeted physical postures – and their documented impact on enhancing immune function.

So, keep reading to learn how yoga can help boost immunity and different ways to boost your immune system naturally! 

Table Of Contents

1. How Yoga Can Help Boost Immunity?

2. 7 Ways To Boost Your Immune System Naturally  

3. Pranayama To Boost Immunity

4. The Final Say

5. FAQs

6. References

How Yoga Can Help Boost Immunity?

The immune system of your body is crucial for your overall health. It helps to fight against viruses, bacteria and other illnesses. Medical experts have stressed the importance of building immunity for many years, and one can achieve it by adopting a healthy lifestyle. 

A nutritious diet, good sleeping habits, and yoga can help enhance our body's natural defence mechanism and keep us actively fit. Here are some of the benefits of practising yoga for the immune system:

Also Read: Yoga: A Key To Healthy Lifestyle!

1. Stress Reduction

• One of the key mechanisms through which yoga boosts immunity is by mitigating stress. 

• Chronic stress has been identified as a major contributor to a weakened immune system. The healing power of yoga acts as a natural remedy for stress and anxiety. 

• Through various yoga postures (asanas) and controlled breathing exercises (pranayama), individuals can activate the parasympathetic nervous system, often referred to as the "rest and digest" system. 

• The practice of yoga, which incorporates mindful breathing, meditation, and relaxation techniques, has been proven to reduce stress hormones such as cortisol.

• This activation promotes relaxation, counteracting the detrimental effects of chronic stress on the immune system. 

2. Balancing The Endocrine System

• Certain yoga poses stimulate the endocrine glands, including the thyroid and thymus, which are integral to immune function. 

• This hormonal balance is vital for immune cells' proper functioning and response to foreign invaders. 

• For instance, shoulder stand (Sarvangasana) and fish pose (Matsyasana) enhance thyroid function, improving immune regulation. 

• Additionally, yoga helps balance hormones such as cortisol, adrenaline, and insulin, fostering a harmonious internal environment that supports immune health. 

Also Read: 8 Effective Poses Of Yoga From Beginner To Advanced Levels! 

3. Improved Circulation And Detoxification

• Yoga postures that involve twists and compression, such as spinal twists (Ardha Matsyendrasana) and forward bends, aid in detoxification by encouraging the flow of lymphatic fluid. 

• Enhanced blood flow ensures that immune cells move efficiently to where they are needed. 

• Poses like inversions, where the heart is positioned higher than the head, facilitate venous return and improve circulation. 

• Moreover, yoga stimulates the lymphatic system, a crucial immune system component that removes waste, gives benefits of detoxification and prevents the accumulation of toxins in the body. 

4. Inflammation Reduction

• Yoga has been recognised for its anti-inflammatory effects, with several studies demonstrating a reduction in inflammatory markers among regular practitioners. 

• This anti-inflammatory effect contributes to an environment within the body that is less conducive to the development of chronic diseases and supports overall immune function.

• The combination of physical postures, breathing exercises, and meditation in yoga helps modulate the body's inflammatory response.

5. Mind-Body Connection

• Yoga practices, including mindful meditation and guided imagery, promote a positive mental attitude 

• Studies have shown that positive emotions and a healthy mental state can boost the production of immune cells.

• As individuals cultivate a sense of inner peace and balance through yoga, they create an environment conducive to immune resilience.

6. Boosting Immune Cells

• According to the Journal of Behavioral Medicine, individuals who practised yoga regularly showed higher levels of lymphocytes, a type of cells crucial for immune defence. 

• As the thymus produces T-cells, which are vital for immune response, its optimal function is essential for a robust immune system.

• Certain yoga poses, such as Cobra Pose (Bhujangasana) and Bridge Pose (Setu Bandhasana), are thought to stimulate the thymus gland, a key player in the immune system. 

• Yoga has been linked to an increase in the production and activity of immune cells. 

7. Enhanced Respiratory Function

• The respiratory system is closely linked to immune health, as it oxygenates the body and eliminates toxins. 

• This, in turn, supports the optimal functioning of immune cells, which rely on a steady supply of oxygen to carry out their defensive roles.

• Pranayama techniques, like deep diaphragmatic breathing and alternate nostril breathing (Nadi Shodhana), enhance lung capacity and improve the efficiency of oxygen exchange. 

Also Read: 9 Differences Between Nidra And Yoga Nidra: How To Choose The Right Practice? 

7 Ways To Boost Your Immune System Naturally 

Here are some of the natural ways you should follow to boost your immunity at home:

1. Eat A Balanced Diet

• Include foods rich in minerals, vitamin C, and other vitamins like (broccoli, citrus fruits and strawberries, and zinc in legumes, seeds, and nuts.

• Probiotics from fermented foods like kimchi and yoghurt support gut health, which is closely linked to immune function.

• Consume various fruits, lean proteins, whole grains and vegetables, and healthy fats.

2. Get Adequate Sleep

• You must aim for 7-9 hours of quality sleep as lack of sleep can compromise the immune system

• To allow your body to repair and regenerate. And increase susceptibility to infections.

3. Manage Stress

• You must practise stress-reducing techniques such as deep breathing, yoga, meditation, or mindfulness as chronic stress can weaken the immune system

• Practise meditation, yoga and therapy to manage stress

Also Read: How Science Of Yoga Can Help Reduce Stress and Anxiety?

4. Exercise Regularly

• Engage in moderate-intensity exercise, like brisk walking, jogging, or cycling. 

• Regular physical activity also improves immune function and reduces inflammation for at least 150 minutes weekly.

5. Maintain A Healthy Weight

• Maintain a healthy weight by incorporating a balanced diet routine and engaging in regular physical activity.

• Obesity is associated with a weakened immune system, so maintaining a healthy weight is important.

6. Take Herbs And Supplements

• Before taking any supplements, it is important to seek advice from your healthcare provider. 

• Some herbs and supplements, such as garlic, elderberry, and echinacea, are known for their immune-boosting properties. 

7. Practise Good Hygiene

• Follow proper respiratory hygiene by covering your mouth and nose when coughing or sneezing, and wash your hands regularly with soap and water for at least 20 seconds.

• Also, try to avoid touching your face, especially your nose and mouth.

Pranayama To Boost Immunity

Practising pranayama provides more oxygen to the blood, reducing stress levels and fighting anxiety – all of which boost the immune system. Read about different forms of pranayama here:

The Final Say

Now you know how yoga can help boost immunity in different forms. As you integrate yoga into your lifestyle, you can embark on a transformative journey that fortifies your defence against illness and fosters a profound sense of well-being.

Embracing the ancient wisdom of yoga may well be the key to unlocking the full potential of the immune system in the modern world. You must begin with simple and easy poses with the help of a yoga expert and try only some things at once! Let yoga be your guide, teacher, and ally in crafting a life brimming with health and vitality.

FAQs

1. Can pranayama alone boost immunity?

Pranayama alone can improve immunity by reducing stress and enhancing respiratory functions, but optimal results are achieved when combined with a holistic approach involving a balanced lifestyle, diet, and regular exercise.

2. Can yoga be done by everybody of any age?

Yes, it can be done by everybody of any age group. You can follow gentle poses and gradually increase the intensity suitable for your age. 

3. What can be consumed after following yoga?

You can eat protein and healthy carb-rich foods, including whole fruits, nuts, eggs, etc.

4. How often should yoga be practised for immune benefits?

Yoga can be practised 3-4 times a week to reap the benefits of boosting immunity.

5. Can yoga really boost immunity?

Yes, yoga does boost immunity, which improves circulation, promotes relaxation, supports well-being, and boosts stronger immune responses.

6. How important is yoga for the immune system?

Yoga can recharge your body and may help you get rid of toxins. It can help you build resilience both inside and out. Certain yoga positions can help support, balance and boost the immune system.

7. How can I boost my natural immunity?

Follow these tips to boost your immunity:

• Eat Well

• Be Physically Active

• Maintain a Healthy Weight

• Get Enough Sleep

• Quit Smoking

• Avoid Too Much Alcohol

  
  

8. Why is my immune system so weak?

There could be several reasons for a weak immune system:

• Diabetes

• Cancer

• Human immunodeficiency virus (HIV) 

• Acquired immunodeficiency syndrome (AIDS)

• Pregnancy

• Alcohol use disorder

• Liver or kidney disease

  
  

9. Which yoga Mudra for immunity should be practised?

The "Prana Mudra" is beneficial for boosting immunity as it is believed to enhance the vital life force energy and promote overall well-being. 

References

• Do these 4 yoga poses regularly for better immunity

• 6 yoga asanas that can boost immunity and improve your breathing

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