Why Winter Makes Breathing Feel Harder
When you breathe cold air, your airways tighten slightly to help your lungs. At the same time, indoor heating dries the air, which can dry out the throat and nasal passages. Dry tissues can become irritated more easily, leading to breathing discomforts, or a heavy chest feeling.
Mucus also becomes thicker in cold weather. This makes it harder for your body to move it out of the lungs and airways. Over time, this can make breathing feel less smooth. Warm liquids help by adding moisture, loosening mucus, and relaxing airway muscles.
Herbal teas add another layer of support by providing natural plant compounds that soothe, calm, and support healthy breathing.
1. Mullein Leaf Tea
Mullein leaf is one of the most trusted traditional herbs for lung comfort. It has been used for generations to help soothe the chest and support clear breathing.
Mullein contains plant compounds called mucilage and saponins. These compounds help soothe lung tissues and gently loosen mucus, making it easier for the body to clear the airways.
Ingredients
- 1 teaspoon dried mullein leaf or 2ml Sandhu’s Mullein Drops
- 1 cup hot water
- Optional: raw honey or lemon
How to Make
Add the mullein leaf to a cup. Pour hot water over it and cover. Let it steep for 10 to 15 minutes. Strain carefully through a fine filter or cloth. Add honey or lemon if desired.
How It Helps
This can make breathing feel smoother and more comfortable during cold months.
2. Ginger and Peppermint Tea
This warming and cooling combination supports airway comfort from two directions. Ginger increases warmth and circulation, while peppermint provides a cooling, opening sensation in the airways.
Ginger contains gingerols, which help relax airway muscles and support healthy circulation. Peppermint contains menthol, which gives a refreshing feeling that helps airways feel more open.
Ingredients
- 1 teaspoon fresh grated ginger
- 5 to 7 fresh peppermint leaves or 1 peppermint tea bag
- 1 cup hot water
How to Make
Place the ginger and peppermint in a cup. Pour hot water over them. Cover and steep for 8 to 10 minutes. Strain and drink warm.
How It Helps
This tea helps relax tight airways, soothe the throat, and support clearer breathing. The steam also helps moisturize the nasal passages and chest.
3. Thyme and Licorice Root Tea
Thyme and licorice root work together to support throat comfort and calm the respiratory system.
Thyme contains thymol, which supports healthy airway function. Licorice root contains glycyrrhizin, which helps soothe irritated tissues and supports mucus balance.
Ingredients
- 1 teaspoon dried thyme
- 1/2 teaspoon licorice root
- 1 cup hot water
How to Make
Add the herbs to a cup and pour hot water. Cover and steep for 10 minutes. Strain and sip warm.
How It Helps
This blend helps coat the throat, loosen mucus, and support relaxed breathing. It is especially helpful for dry throats.
How Herbal Teas Support Breathing Comfort
Warm herbal teas support breathing in three main ways. First, the heat helps relax airway muscles and loosen thick mucus. Second, steam adds moisture to dry tissues. Third, the herbs provide natural compounds that soothe discomforts and support healthy lung function.
These teas do not treat or cure disease. They support your body’s natural processes and help you feel more comfortable during seasonal changes.
Final Takeaway
Winter air can be tough on your lungs, but simple daily habits can make a difference. Drinking warm herbal teas is an easy, comforting way to support breathing comfort, soothe the throat, and help your body handle seasonal changes naturally.
If you are looking for an easy way to care for your breathing this winter, start with your cup.
FAQs
1. Can I use mullein drops instead of mullein leaf?
Yes.
Mullein drops
are a quick and easy option. They offer mullein extract in liquid form and support lung and airway comfort, just like mullein tea. Follow the label directions and check with your healthcare provider if you take medications.
2. Can herbal teas really help with breathing comfort?
Herbal teas can support breathing comfort by helping to soothe the throat, loose mucus, and keep airways feel more relaxed. Warm liquids and traditional herbs work together to support the body’s natural breathing process.
3. How often can I drink these herbal teas?
Most people can enjoy these teas one to two times daily during winter. If you are new to herbal teas, start with one cup per day and see how your body responds.
References
- Campbell L. Traditional Herbal Plants and their Phytoconstituents Based Remedies for Respiratory Diseases: A Review. Open Respir Med J. 2025 Feb 12;19:e18743064341009. doi: 10.2174/0118743064341009241210045737. PMID: 40322495; PMCID: PMC12046236. Learn More
- Yocum GT, Hwang JJ, Mikami M, Danielsson J, Kuforiji AS, Emala CW. Ginger and its bioactive component 6-shogaol mitigate lung inflammation in a murine asthma model. Am J Physiol Lung Cell Mol Physiol. 2020 Feb 1;318(2):L296–L303. doi: 10.1152/ajplung.00249.2019. PMID: 31800263; PMCID: PMC7052664. Learn More
- Hocaoglu AB, Karaman O, Erge DO, Erbil G, Yilmaz O, Bagriyanik A, Uzuner N. Glycyrrhizin and long-term histopathologic changes in a murine model of asthma. Curr Ther Res Clin Exp. 2011 Dec;72(6):250–261. doi: 10.1016/j.curtheres.2011.11.002. PMID: 24648593; PMCID: PMC3957157. Learn More
