In our current world, where air quality and respiratory illnesses are a constant concern, having a comprehensive approach to respiratory health becomes increasingly vital. While conventional treatments play an important role in an emergency situation, exploring the power of herbal remedies can provide valuable support and relief during breathing emergencies.
Breathing The Right Way
Proper breathing should feel effortless, rhythmic, and expansive. As you inhale deeply, you should feel your abdomen and lower ribs expand, allowing your lungs to fill with air from the bottom up. This is called diaphragmatic breathing, and it gives you the best oxygen exchange and lung function. As you exhale, there should be a gentle release of tension, accompanied by a sense of relaxation and renewal. Pay attention to any areas of tension or restriction in the body, and consciously release them with each breath.
Improper and insufficient breathing often looks like shallow, rapid breaths that start primarily from the top of the chest instead of the diaphragm. When you breathe like this, it feels like someone is squeezing your ribcage. Like you can’t quite get enough air, especially to the bottom of your lungs. It also can be more difficult to exhale when you breathe incorrectly. Insufficient breathing can commonly cause feelings of fatigue and anxiety as the body struggles to obtain an adequate supply of oxygen.
The less oxygen in your bloodstream, the more anxious and fatigued you feel. The more anxious and fatigued you feel, the harder it is to get control of your breathing. It’s a vicious cycle. Additionally, improper breathing patterns may trigger symptoms of respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD), making the situation more difficult and dangerous.
Lifestyle Practices for Healthy Lung Function
Avoiding Environmental Triggers
Air pollution, pollen, dust, and smoke are major respiratory triggers. Avoiding them is crucial for minimizing breathing emergencies. Download an app like AirNow to keep a close eye on your air quality and when you need to limit your time outside. Indoors, be sure to use a high-quality air purifier and keep the filter clean. If you are going to be around pollutants and irritants, make sure to use a mask to protect your lungs.
Maintaining a Respiratory-Friendly Diet
A diet rich in anti-inflammatory foods, antioxidants, and omega-3 fatty acids can support respiratory health. Dairy, however, increases mucus secretions and should be limited when your lungs are not in top shape. If you have a respiratory illness, avoid dairy until you are over it. If you have a chronic respiratory condition, consider incorporating a low dairy or dairy-free diet to minimize thick mucus secretions.
Staying hydrated is the single most important thing you can do for your respiratory health. When you are dehydrated, the mucus in your lungs gets thicker. Thicker mucus is significantly harder to move and expel.
Practicing Respiratory Strengthening Exercises
Doing daily respiratory exercises like diaphragmatic breathing greatly improves lung function and capacity. Better lung function means better oxygenation throughout your entire body. Practice deep breathing exercises regularly to strengthen respiratory muscles and promote relaxation during breathing emergencies. This is a wonderful video on how to practice diaphragmatic breathing. Save the video and refer back to it anytime your lungs are struggling.
Staying Compliant with Prescribed Medications
While herbal remedies are powerful and effective, it’s important to stay compliant with any prescribed medications or treatments recommended by your healthcare team. If you are no longer interested in taking your prescription medications, have a conversation with your team BEFORE stopping or changing your treatment plan.
For example, if you have asthma, DO NOT ever just stop your steroid inhaler, because that is what has been keeping your lungs strong. Changing from pharmaceutical to holistic protocols is a process. It takes time, and should never be done without being closely followed by your healthcare team.
Recognizing Breathing Emergencies
During a breathing emergency, the airways become inflamed, narrowed, and sometimes filled with excess mucus, making breathing difficult. This inflammation triggers bronchospasms, causing the muscles around the airways to tighten even more. As a result, you may have wheezing, coughing, chest tightness, and shortness of breath. In severe cases, these episodes can be life-threatening and require immediate medical intervention.
Medically, bronchodilators such as short-acting beta-agonists (SABAs) are commonly used to quickly open the airways and relieve symptoms. Inhaled corticosteroids and oral medications are also prescribed when necessary, to reduce inflammation and prevent repeat issues.
In addition to conventional treatments, adding natural remedies such as using herbal tinctures and teas, practicing relaxation techniques, and utilizing essential oils like eucalyptus or peppermint may offer temporary relief. Be careful using essential oils though, as they are a trigger for some people.
However, it’s essential for individuals experiencing respiratory distress to get medical attention immediately. If things don’t improve quickly, don’t “wait and see”, because things go from bad to deadly fast with respiratory emergencies. If you are someone who has chronic respiratory issues, be sure your doctor gives you an emergency action plan. Having this will tell you what to do, when to do it, and when it’s time to go to the emergency room.
Herbal Remedies To Support Breathing
There are 3 ways to use herbs that can provide a tremendous amount of support and get your lungs on the path of healing.
Teas
Herbal tea blends can be used as infusions, decoctions, or a blend of both. Whatever herbs you choose to use, be sure to drink your herbal tea as hot as you comfortably can. The reason for this is that herbal properties are also carried in steam. If you breathe in the steam from your tea, you will be increasing the benefits to your lungs and sinuses.
Tinctures
Some herbs work best as a tincture. Tinctures can be taken directly, added to a bit of water or juice, or added to a tea blend. If you do choose to add your tincture dose to a war drink, be careful to not add it when your drink is very hot. Doing so can decrease the potency of your tincture.
Inhalations
Herbal inhalations are powerful during respiratory illness, and they’re simple to make. Boil water and pour it into a large bowl. Add a few heaping tablespoons of your herbal blend and hover your head over the steam, covering yourself with a large towel. Breathe deeply through your nose and mouth for as long as you comfortably can.
A word of caution here. Bring several tissues, because inhalations with respiratory herbs cause a lot of secretions. It’s very effective.
Top Herbs for Respiratory Relief
Lobelia (Lobelia inflata)
- Uses: Known as a “lung herb,” lobelia acts as a bronchodilator, helping to open airways during asthma attacks or acute episodes of difficulty breathing. Its active compounds support the relaxation of smooth muscle in the airways.
- How to Use: A tincture of lobelia can be administered in very small doses under the guidance of a healthcare provider.
- Warnings: Do not use during pregnancy or breastfeeding. Lobelia should only be used very small doses and can cause strong nausea and vomiting if not used correctly. Do not use Lobelia unless you are working with an experienced herbalist or healthcare provider.
- Properties: Anti-arrhythmic, antispasmodic, antitussive, bronchial dilator, emetic, expectorant, nervine
Mullein (Verbascum thapsus)
- Uses: Mullein is especially beneficial for individuals with chronic bronchitis or upper respiratory tract infections. Rich in soothing mucilage and expectorant compounds, mullein helps relieve congestion, reduce inflammation, and calm irritated airways.
- How to Use: Prepare mullein leaves as a tea, or use mullein in a steam inhalation to relieve congestion. It is not recommended to use mullein in tincture form, as it
- Benefits: Supports overall lung function and reduces irritation in the respiratory system
- Properties: Demulcent, expectorant, lung tonic
Mullein has multiple uses that deeply soothe and support the body. Read more about the uses and benefits of mullein here.
Peppermint (Mentha piperita)
- Uses: Peppermint contains menthol, which has a cooling and soothing effect on the airways, making it helpful for assisting in opening airways during mild respiratory problems or nasal congestion.
- How to Use: Tea and steam inhalations both work well to help open the upper airway and nasal passages
- Benefits: Provides immediate effect and relief for minor respiratory discomforts
- Properties: Antacid, anti-emetic, carminative, diaphoretic, digestive tonic
Stinging Nettle (Urtica dioica)
- Uses: Stinging nettle is known for its powerful anti-inflammatory properties, and ability to help decrease symptoms of allergic rhinitis and asthma.
- How to Use: Take stinging nettle in a tincture form or drink in a tea multiple times a day to help decrease inflammation and support healthy breathing.
- Benefits: Decreases inflammation associated with respiratory illnesses and conditions
Properties: Anti-allergenic, anti-inflammatory, antihistamine, diuretic, mineralizer, tonic
Ginger (Zingiber officinale)
- Uses: Ginger’s anti-inflammatory properties make it an effective herb for reducing airway inflammation and improving lung function. It is particularly beneficial for respiratory infections or episodes of exercise-induced bronchoconstriction.
- How to Use: Infuse ginger into a tea with hot water and sip slowly during respiratory distress
- Benefits: Ginger’s active compounds, like gingerol, offer powerful relief for inflamed airways
- Properties: Analgesic, anti-emetic, carminative, diaphoretic, digestive tonic
Elecampane (Inula helenium)
- Uses: Elecampane has strong expectorant properties that help clear mucus from the lungs. Elecampane acts as a natural bronchodilator and expectorant. Its active compounds work to relax bronchial muscles, making it easier to breathe, while also making it a lot easier for you to clear the mucus from your lungs. Incorporating elecampane into herbal formulations or consuming it as a tea can provide profound relief during respiratory distress.
- How to Use: A tincture or syrup made from elecampane root can be taken to support the respiratory system
- Benefits: Reduces coughing and promotes easier breathing
- Properties: Antiseptic, diaphoretic, expectorant
Hyssop (Hyssopus officinalis)
- Uses: Hyssop, known for its antispasmodic and anti-inflammatory properties, has been utilized for centuries to address respiratory ailments. Known as the “cure-all” of respiratory herbs, this herb helps to relax the muscles of the respiratory tract, ease coughing, and clear congestion. Whether infused into teas or used in steam inhalations, hyssop offers fast support during breathing emergencies.
- How To Use: Infuse hyssop into a tea blend and drink up to 3 times per day. It can also be used in a steam inhalation.
- Warnings: Do not use while pregnant or for more than 3 weeks at a time
- Properties: Antiseptic, antiviral, carminative, decongestant, expectorant
When to Avoid Herbal Remedies
While herbal supplements and treatments can be beneficial, there are times when they should be avoided:
- Severe Conditions: If symptoms like extreme shortness of breath or chest pain persist, seek medical care immediately.
- Drug Interactions: Herbs like ginger can interact with prescription medications. Always consult with a healthcare provider before use.
- Allergic Reactions: If you experience an allergic reaction to an herb, discontinue use and seek medical help.
Incorporating herbal support into your herbal respiratory protocol can provide valuable relief and support during breathing emergencies. These herbs are just a few examples of nature’s respiratory allies that offer potent therapeutic benefits. Additionally, adjusting your lifestyle practices and staying consistent with prescribed medications can further enhance respiratory health and get you over the rough spots.
