Breathing Easy: Air Health, AQI, Smoke Dangers, and DIY Clean Air Tips
Our air quality plays a huge role in our overall health, energy levels, and even our mood. Unfortunately, modern life brings many threats to clean air—both indoors and outdoors. From cigarette smoke to wildfires, understanding and improving air health is essential. Here’s a practical guide to protecting your lungs, making sense of AQI, and even building your own air filter at home.
What is AQI and Why It Matters
AQI stands for Air Quality Index, a measurement system used worldwide to describe how clean or polluted the air is. The index typically ranges from 0 to 500:
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0–50 (Good) – Air is clean and safe to breathe.
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51–100 (Moderate) – Acceptable but may be a risk for some sensitive individuals.
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101–150 (Unhealthy for sensitive groups) – Children, elderly, and those with lung conditions should limit exposure.
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151 and above (Unhealthy to Hazardous) – Everyone should reduce outdoor exposure.
Learn more about AQI: https://www.airnow.gov/aqi/aqi-basics
What is PurpleAir?
PurpleAir is a popular real-time air quality monitoring network made up of personal, low-cost sensors. Unlike government stations that may be few and far between, PurpleAir gives hyperlocal data by crowd-sourcing air quality reports.
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Map of real-time PurpleAir sensors:
https://map.purpleair.com
If you're comparing PurpleAir to AirNow.gov, make sure to switch to the "US EPA PM2.5 AQI" conversion on the PurpleAir map for more accurate health readings.
All Smoke is Harmful — Even the “Natural” Kind
Whether it's from cigarettes, marijuana, or wildfires, smoke contains fine particulate matter (PM2.5)—tiny particles that lodge deep in your lungs and enter your bloodstream. Exposure can increase your risk for asthma, heart attacks, and even cancer.
Some resources on smoke and health risks:
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Wildfire smoke: https://www.epa.gov/wildfire-smoke
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Marijuana smoke dangers: https://www.cdc.gov/marijuana/health-effects.html
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Secondhand cigarette smoke: https://www.cdc.gov/tobacco/data_statistics/fact_sheets/secondhand_smoke/general_facts/index.htm
Deep Breathing Tips from James Nestor
In his bestselling book Breath, author James Nestor highlights the science behind optimal breathing. According to him:
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Nasal breathing (not mouth breathing) filters and humidifies air, and even boosts nitric oxide production, improving oxygen absorption.
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Slow, controlled breaths (about 5.5 seconds in and out) can help regulate blood pressure and improve mental focus.
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Avoid overbreathing or shallow chest breathing—use your diaphragm and expand your belly.
More on his work:
https://www.mrjamesnestor.com/breath
Air Pollution: The Silent Killer
Air pollution isn’t just an outdoor issue. Indoor air can be 2–5 times more polluted than outdoor air. Sources include:
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Cleaning chemicals
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Off-gassing from furniture and paint
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Smoke from cooking or fireplaces
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Mold and dust mites
WHO fact sheet:
https://www.who.int/news-room/fact-sheets/detail/ambient-(outdoor)-air-quality-and-health
DIY Box Fan Air Filter
A simple and affordable way to improve indoor air quality is with a DIY air purifier made from a box fan, MERV 13 (or higher) filters, and some duct tape. Here's how:
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Get a 20" box fan.
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Attach a 20"x20" MERV 13 AC filter to the intake side (back) using duct tape or bungee cords.
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Optional: Use a second or third filter on the sides for a cube-style purifier (Corsi-Rosenthal box).
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Run the fan on low to medium speed for quiet and efficient air cleaning.
Tutorials and guides:
Breathe Better, Live Better
Clean air is foundational to your health. By learning how to read AQI, filtering your home air, and adopting better breathing habits, you can protect yourself and those around you—especially during wildfire season or in urban areas with high pollution. When in doubt, follow the simplest advice of all: breathe through your nose, move your body, and clean your air.
That’s the vision of Healthy UpRising—where healthcare includes breath, bike paths, food growing, and emotional healing; where education includes the arts, nature, and purpose. Explore reflections, resources, and ideas at:
https://healthyuprising-dro.blogspot.com/
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