5 tips to boost your oxygen saturation level at home

Updated on - 30 Jan 2026

Oxygen is essential for every cell and organ in your body, keeping you energetic, alert and healthy. When your oxygen levels drop, you might feel fatigued, dizzy or short of breath; symptoms that can disrupt daily life and make even simple tasks exhausting. Low oxygen levels can happen due to health issues, lifestyle habits or environmental factors, but the good news is that there are simple ways to support your body naturally at home.

In this blog, we’ll share five practical and easy-to-follow tips to help you boost your oxygen saturation levels, improve overall well-being and feel more energetic in your daily life.

What does blood oxygen level mean?

Blood oxygen level, also known as oxygen saturation or SpO2 refers to the amount of oxygen present in your blood. When we breathe in oxygen, it enters the bloodstream through our lungs and then goes to all the cells for the proper functioning of our body. SpO2 indicates whether our body is getting the right amount of oxygen. The normal blood oxygen level ranges between 95% and 100%. If the level goes below 90%, it is a concern and needs immediate medical attention.

Common causes of low blood oxygen levels

Low oxygen levels may occur for many reasons. Common causes include:

1. Lung problems: Conditions such as asthma, bronchitis, pneumonia and chronic obstructive pulmonary disease (COPD) can reduce the lungs' ability to take in oxygen efficiently.
2. Heart diseases: If the heart doesn’t pump blood effectively, oxygen-rich blood may not circulate properly throughout the body.
3. Anaemia: A low number of red blood cells or insufficient haemoglobin reduces the blood’s ability to carry oxygen to tissues.
4. Sleep disorders: Conditions like sleep apnoea cause temporary pauses in breathing during sleep, which can lower blood oxygen levels.
5. Smoking: Smoking damages the lungs and reduces their capacity to absorb oxygen.
6. Air pollution: Harmful particles in polluted air can impair lung function and reduce oxygen intake.
7. High altitudes: Air at higher altitudes contains less oxygen, which may cause temporary drops in blood oxygen levels.

When to get your blood oxygen level tested?

If you experience or have any of the following symptoms, it's crucial to get your blood oxygen level tested:

• Rapid breathing or shortness of breath
• Chronic cough or wheezing
• Chest pain or discomfort due to any underlying heart or lung conditions that might affect oxygen levels.
• Multiple episodes of nausea and vomiting
• Chronic fatigue, dizziness or weakness

It's also advisable for people who have asthma, COPD, cystic fibrosis, sleep apnoea or heart disease to monitor their oxygen levels regularly.

Tips to improve your blood oxygen level at home

Here are five easy and effective ways to naturally raise your oxygen levels:

1. Practice deep breathing exercises: Shallow breathing limits lung expansion. Practicing deep breathing helps your lungs take in more oxygen and expel more carbon dioxide.

Techniques:

• Diaphragmatic breathing: Sit comfortably or lie down. Place one hand on your chest and one on your stomach. Inhale deeply through your nose, letting your stomach rise, then exhale slowly through your mouth.
• Pursed-lip breathing: Inhale through your nose and exhale slowly through pursed lips, as if blowing out a candle.

Doing these exercises for 10–15 minutes daily can strengthen your lungs and improve oxygen intake.

1. Stay active and exercise regularly: Physical activity helps your lungs and heart work efficiently. Even light exercises such as walking, yoga, stretching or dancing improve oxygen circulation.

Try walking 20-30 minutes daily or simple yoga poses that expand your chest. Regular exercise also boosts blood flow, allowing oxygen to reach tissues faster. Avoid overexertion if you have breathing difficulties.

1. Improve the air quality around you: Clean air is essential for proper oxygenation. Dust, smoke or pollution can impair lung function.

Ways to improve air quality:

• Open windows daily to let fresh air in.
• Keep indoor plants like aloe vera, peace lily and snake plants.
• Avoid smoking indoors.
• Use an air purifier in polluted areas.
  Even small actions like cleaning and dust-free windows can significantly improve air quality.

1. Include iron-rich foods in your diet: Iron is crucial for producing haemoglobin, which carries oxygen in the blood.

Foods to add:

• Leafy greens: kale, methi, spinach
• Pulses and lentils: rajma, chana, moong dal
• Fruits: apples, pomegranates, oranges
• Nuts and seeds: walnuts, flaxseeds
• Whole grains and jaggery

Drink plenty of water to aid oxygen transport. Limit junk food, alcohol and excess caffeine as they may interfere with absorption.

1. Practice good posture and relaxation techniques: Proper posture allows full lung expansion, improving oxygen intake.

Tips:

• Sit up straight with shoulders relaxed.
• Sleep in a semi-upright position if breathing is difficult.
• Stretch during long periods of sitting.
  Stress affects breathing patterns. Techniques like meditation, mindfulness or listening to calm music can promote relaxed, deep breathing.

What to do if your blood oxygen level is low?

If your blood oxygen level is below 90%, it is considered low. Here are some ways to improve it naturally:

• Practice deep breathing exercises.
• Get fresh air by keeping your windows open or going outside. Avoid pollution.
• Stay hydrated by drinking 2-3 litres of water every day.
• Maintain a healthy diet rich in iron and antioxidants.
• Manage stress and anxiety.
• Quit smoking.
• Keep yourself active by engaging in regular physical activity.

However, if the oxygen levels don't improve, you must seek medical attention.

If the oxygen level has still not reached above 90% even after rest and breathing exercises, you should seek immediate medical help. Low oxygen may result in organ damage without timely treatment.

As you focus on maintaining your health and improving your oxygen levels, it is equally important to be prepared for unforeseen medical needs. Protect yourself and your family with a suitable policy like family health insurance that covers hospitalisation, treatments and long-term care required due to respiratory or other health problems.

When to seek medical help for low oxygen levels

You should contact your doctor immediately if you experience persistent shortness of breath, constant chest pain, bluish lips or fingers, confusion, dizziness or difficulty staying awake. Oxygen saturation consistently below 90% or symptoms that worsen even after rest also require urgent medical attention.

Depending on the underlying cause, your doctor may recommend oxygen therapy, medication or other treatments. Never self-medicate or use oxygen cylinders without medical supervision.

Importance of health insurance for managing respiratory conditions

Low oxygen levels may signal underlying respiratory problems, such as asthma, COPD or lung infections. Managing these conditions often requires regular check-ups, medications and sometimes hospital care. A health insurance policy can help cover the costs of tests, treatments and hospitalisation, reducing financial stress and ensuring timely access to care.

Annual health check-ups are also recommended, particularly for those with a history of respiratory or heart issues, as early detection can prevent serious complications.

Note: This is an indicative explanation. Please read the policy wording for detailed inclusions and exclusions.

Conclusion

Maintaining healthy oxygen levels is vital for overall wellbeing. Simple habits like deep breathing, regular exercise, a nutritious diet and clean air can naturally support oxygen saturation. Regular monitoring and timely medical consultation are essential if levels drop.

Being prepared for unexpected health issues is equally important. Health insurance can protect you and your family from sudden medical expenses. For personalised advice on choosing the right policy, fill out the form on this page and let our specialists guide you to the coverage that suits your needs.

FAQs

1. Can stress affect oxygen levels?

Yes, it does. Stress causes shallow breathing, hence slightly lowering oxygen levels. Relaxation techniques can help maintain healthy breathing.

2. Is it safe to use oxygen therapy at home?

No, oxygen therapy should be used only when medically supervised because excessive amounts of oxygen can also be harmful.

3. How can I increase my oxygen level quickly?

Sit upright, take slow deep breaths and make sure ventilation is adequate. If the level is very low, seek immediate medical attention.

4. Does low oxygen cause tiredness?

Yes, that is because your cells produce less energy for the body, so you may feel tired and weak.

5. Is it possible to check my oxygen level without a pulse oximeter?

You can look for symptoms, such as shortness of breath or fatigue, but to get an accurate reading, a pulse oximeter is recommended.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.