Why your lungs need extra support in colder weather

Cold air, dry indoor heating, and winter viruses can all make breathing harder and irritate your lungs. In this guide, discover how colder weather affects respiratory health, learn about natural herbs like mullein leaf, thyme, pine needle, rose hip, turmeric, and cinnamon, and explore how these ingredients can help soothe, protect, and strengthen your lungs throughout the season.

How cold weather affects your lungs

When the temperature drops and the air turns crisp, your lungs face their own battle. Cold, dry air can irritate the lining of your airways, causing them to narrow and making it harder to breathe. Indoor heating further dries out the air, while seasonal colds and viruses add extra strain on the respiratory system.

Common winter lung challenges include:

• Increased risk of coughs, colds, and respiratory infections
• Dry or irritated airways from heated environments
• Mucus build-up from inflammation or illness
• Reduced lung function in sensitive individuals
• Higher exposure to indoor air pollutants

Because your lungs are working harder to stay clear and protected, now is the perfect time to add natural respiratory support to your daily wellness routine, and herbal teas offer one of the gentlest ways to do just that.

Key herbs for winter lung support

Mullein leaf – to clear and calm the airways

Mullein leaf is one of the most respected herbs for respiratory health. Traditionally used as an expectorant, it helps to loosen and clear mucus, ease coughing, and calm inflammation in the airways. Its soothing properties make it especially useful for chesty coughs or lingering irritation after illness.

You can find mullein leaf in several NutraTea blends, including Mullein Leaf & Thyme and NutraDefence, where it works in harmony with other respiratory herbs for all-round support.

Thyme – natural antimicrobial and congestion relief

Known for its strong aromatic oils, thyme has long been used to ease coughs and support clear breathing. Its natural antimicrobial properties help the body fight off respiratory infections, while its warming nature promotes easier breathing when the chest feels tight or congested.

Paired with mullein leaf, it creates a powerful combination for soothing sore lungs and promoting recovery from seasonal illnesses.

Pine needle – antioxidant and anti-inflammatory benefits

Rich in vitamin C and natural antioxidants, pine needles help protect the lungs from oxidative stress and environmental irritants. They’ve traditionally been used to ease congestion and support immune health, making them an excellent choice for overall respiratory vitality during winter.

You’ll find pine needle in our Pine Needle & Rose Hip blend, which provides a refreshing, fortifying cup that supports lung and immune function.

Rose hip – vitamin C and immune protection

Rose hips are one of the richest natural sources of vitamin C, vital for immune defence and tissue repair. They also provide antioxidant protection that helps reduce inflammation in the lungs and throughout the body. Combined with pine needle, they create a well-rounded blend for respiratory and immune support.

Turmeric – easing inflammation in the lungs

The golden root turmeric is celebrated for its active compound, curcumin, which has powerful anti-inflammatory effects. By helping to calm inflammation in the airways, turmeric can support better lung function and aid recovery after respiratory illness.

Cinnamon – warmth and circulation support

Cinnamon doesn’t just add comforting flavour, it also supports circulation and helps keep the respiratory system well-oxygenated. Its warming qualities make it ideal for colder months, pairing beautifully with turmeric for an anti-inflammatory and restorative tea experience.

Together, these two ingredients form our Turmeric & Cinnamon blend, offering gentle, everyday support for inflammation and respiratory comfort.

NutraTea blends for respiratory and immune support

Once you understand how each herb contributes to lung health, it’s easy to see how NutraTea’s functional blends work synergistically to help you breathe easier this season:

• NutraDefence – all-round immune and respiratory protection featuring mullein leaf, elderberry, liquorice root, and astragalus.
• Mullein Leaf & Thyme – targeted support to soothe and clear airways.
• Pine Needle & Rose Hip – antioxidant-rich protection for lungs and immunity.
• Turmeric & Cinnamon – circulation and inflammation support for seasonal wellness.

Tips to protect your lungs in colder weather

• Stay hydrated: Keeps mucous membranes moist and helps clear phlegm.
• Use a humidifier: Adds moisture to dry indoor air.
• Wrap up warm: Cover your mouth and nose with a scarf to warm the air before it reaches your lungs.
• Avoid smoke exposure: Smoking or inhaling fumes can worsen irritation.
• Support your immune system: Strong immunity helps your lungs stay resilient.

Breathe easier this winter

Your lungs work tirelessly, especially in the colder months. Whether you’re recovering from a cold, managing a seasonal cough, or simply want to stay one step ahead, herbal teas can offer daily comfort and protection.

From mullein leaf and thyme for chesty coughs to pine needle and rose hip for antioxidant support, NutraTea’s 100% natural blends are designed to help your body stay strong and balanced, naturally, gently, and effectively.

Your Questions Answered

Why does cold weather make breathing harder?

Cold, dry air can irritate the delicate lining of your airways, causing them to narrow and making it harder for air to move freely in and out of the lungs. This can trigger coughing or shortness of breath, especially in people with asthma or sensitive lungs.

What are the main challenges for lung health during winter?

The combination of dry indoor air, reduced ventilation, and an increase in seasonal viruses can all strain your respiratory system. Common effects include dryness, irritation, mucus build-up, and a higher risk of colds and infections.

Which herbal ingredients help to clear mucus naturally?

Mullein leaf is one of the most effective herbs for clearing mucus thanks to its expectorant and soothing properties. It helps calm inflammation and ease coughing, making it ideal for congested or irritated lungs.

How can I protect my lungs when I go outside in the cold?

Wrap a soft scarf over your mouth and nose to warm and humidify the air before it reaches your lungs. Breathing through your nose also helps to filter and moisten cold air, reducing irritation.

What are the best herbal teas to support respiratory health?

Blends containing mullein leaf, thyme, pine needle, rose hip, turmeric, and cinnamon can all help. Together they support clear airways, reduce inflammation, and strengthen immune defence. Try NutraDefence for all-round protection or Mullein Leaf & Thyme for targeted lung support.

Can herbal teas really make a difference?

While herbal teas aren’t a medical treatment, they can offer gentle, ongoing support for respiratory comfort, helping to soothe irritation, promote hydration, and provide antioxidant protection throughout winter.