6 natural ways to support your lungs during monsoon

From steam inhalation with herbs to antioxidant-rich foods and daily pranayama, here’s how to keep your lungs clear, strong, and resilient against seasonal triggers. (Image: Pexels)

As the weather shifts towards a cooler, crisper climate, it also brings environmental challenges that can strain our respiratory system. This climate change, with increased humidity, encourages the growth of mold. Damp conditions fuel allergens, while sudden temperature swings can irritate the airways. For people with asthma, allergies, or weakened immunity, this time of year often means a higher risk of flare-ups, chest congestion, and even respiratory infections.

But protecting your lungs doesn’t always have to rely on long-term medication use. When coupled with a balanced lifestyle, natural remedies can be potent aids for maintaining lung health

From small dietary changes that reduce inflammation to breathing techniques that strengthen the lungs, simple everyday habits can help you breathe easier and ward off seasonal discomfort.

Dr Meera Khanna, Mumbai-based Pulmonologist and Holistic Wellness Expert, said, "Respiratory health during the monsoon is about not just avoiding infections but about making the lungs strong and stable while making our immunity rise and reducing the environmental triggers."

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Here are some natural and easy-to-follow ways to help clear your lungs and strengthen your breathing this monsoon season:

Health benefits of steam with herbs

Steam helps loosen mucus, improves airflow, and relieves congestion. Herbal agents like eucalyptus oil, peppermint, or tulsi leaves also offer antimicrobial and anti-inflammatory benefits, supporting overall respiratory health. The warm air from the vapour humidifies the airways, making it easier to release allergens and debris trapped in mucus.

Benefits of practicing daily breathing exercises

Breathing techniques such as pranayama, anulom vilom, strengthen lung muscles, allowing for more oxygen intake while reducing stress—a known trigger for asthma and bronchospasms. Just a few minutes of daily practice can significantly improve lung capacity and airflow.

Benefits of including lung-friendly foods

A diet rich in antioxidants and anti-inflammatory compounds helps reduce irritation in the airways. Foods such as citrus fruits, berries, turmeric, ginger, garlic, spinach, and almonds fight free radicals and boost immunity. Omega-3 sources like flaxseeds and walnuts, along with vitamin C-rich produce, are essential kitchen staples for lung health.

Stay hydrated with herbal infusions

Keeping mucus thin will make it easier to cough up from the lungs, and water will help flush mucus out. In monsoon, herbal infusions such as tulsi tea, ginger water or a drink infused with cinnamon can also harness these antimicrobial characteristics during your hydration. These warm brews soothe the throat, help fight respiratory pathogens, and improve overall lung comfort.

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Benefits of proper ventilation

With indoor humidity crossing 70 percent during monsoon, there are high chances of mold growth. Improving air quality by keeping windows open or proper ventilation, using a dehumidifier and natural air purifiers like peace lilies will helpUse natural decongestants

Simple remedies like honey with ginger juice, turmeric milk, and saltwater gargles act as mild natural decongestants. Honey soothes the throat, ginger reduces inflammation, and turmeric offers antimicrobial protection. Together, they help loosen mucus, ease coughing, and prevent bacterial growth.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.