Winter is coming, and while the go to is layering up and stocking up on immune-boosting supplements, few of us are giving much thought to our lungs—until a scratchy throat or a lingering cough forces us to. But the truth is, your respiratory system works overtime in colder months, filtering out dry air, pollutants, and viral invaders.

Instead of waiting for that first chesty cough to creep in, why not take a proactive approach to lung health? Here’s how to optimise your breath, strengthen your airways, and keep your lungs in peak condition—without the usual generic advice.

Forget shallow breathing—deep, controlled breathwork can help clear mucus buildup, improve lung elasticity, and even strengthen your diaphragm. Try the 4-7-8 method: Inhale deeply for four seconds, hold for seven, and exhale for eight. This technique encourages full oxygen exchange and expels stale air from the lungs, keeping them working efficiently.

For an added boost, practice humming exhales —inhale deeply, then exhale while humming. The vibrations stimulate nitric oxide production, which has antiviral and antibacterial properties, naturally supporting respiratory health.

Your daily coffee fix may give you a jolt of energy, but warm, herbal alternatives can do wonders for your respiratory tract. Try a thyme and licorice root infusion —both are powerful lung-clearing herbs that soothe inflammation and act as expectorants to help break up congestion. Add a pinch of cayenne for extra lung circulation and a natural detox effect.

Central heating and cold air dry out the delicate mucosal lining of your lungs, making them more vulnerable to irritation. The fix? Up your omega-3 intake. These essential fatty acids help maintain the integrity of lung tissue and reduce inflammation. Load up on chia seeds, flaxseeds, and wild-caught salmon, or try a teaspoon of high-quality cod liver oil daily.

You can also inhale steam with eucalyptus or pine essential oil —both have antimicrobial properties and help open up airways. But take it a step further: invest in a personal steam inhaler or DIY your own by adding a few drops of essential oil to a bowl of hot water, placing a towel over your head, and breathing deeply for five minutes.

We spend almost a third of our lives in bed, so ensuring our sleep space supports respiratory health is key. Winter means more time indoors, which often translates to more exposure to airborne irritants. Swap out synthetic bedding for organic cotton or bamboo to avoid inhaling chemical off-gassing from polyester and foam.

Go beyond basic air purifiers—introduce a salt lamp diffuser to ionise the air, or place bowls of activated charcoal around your bedroom to absorb toxins and airborne pollutants.

It might sound counterintuitive, but exposing your lungs to short bursts of cold air can actually strengthen your respiratory muscles and increase lung capacity. Instead of hibernating indoors, incorporate a few minutes of cold exposure breathing outside each morning. This can help stimulate circulation, strengthen immunity, and improve overall lung function.

Want to take it further? Try contrast breathing : breathe deeply in warm air, then step outside into the cold and take a few slow, controlled breaths. This dynamic shift encourages your lungs to become more adaptable and resilient.

Your mucus (yes, really) is one of the most accurate indicators of lung health. Pay attention to the colour and consistency—clear is healthy, but thick or discoloured mucus can signal inflammation or infection.

If you’re prone to excess mucus in winter, cut down on dairy and processed sugar, which can contribute to congestion. Instead, incorporate warming spices like turmeric, ginger, and black pepper, all of which have natural anti-inflammatory and decongestant properties.

Your lungs don’t work in isolation—your lymphatic system plays a major role in clearing out toxins and keeping respiratory pathways clear. Gentle bouncing movements, like rebounding on a mini trampoline or dry brushing before a shower , help stimulate lymphatic drainage and enhance lung detoxification.

For a deeper reset, try cupping therapy, which improves circulation, clears stagnation in the lungs, and can help prevent seasonal tightness in the chest.

Instead of treating lung health as an afterthought, make it a daily ritual. Whether it’s steaming your airways, sipping an herbal elixir, or stepping outside for mindful breathwork, small changes can make a massive difference in how your lungs support you through winter. Your breath is your life force—treat it with care, and it will return the favour.

So, before you reach for another box of tissues, start implementing these unique lung-loving habits now. Your body will thank you when you’re breathing freely, feeling energised, and gliding through winter with ease.