Winter wellness Part 2: Respiratory Support Herbs

Sadia Ahmad
Dec 5, 2025
1 min read

Introduction

Winter often brings challenges for the respiratory system, from seasonal colds to lingering coughs. Herbal allies can provide gentle yet effective support, helping to soothe, strengthen, and protect the lungs and airways.

Key Herbs for Respiratory Support

Mullein (Verbascum thapsus)

Actions: Demulcent, expectorant, soothing to lung tissue.
Uses: Dry coughs, bronchial irritation.
Preparation: Tea or tincture.

Thyme (Thymus vulgaris)

Actions: Antimicrobial, expectorant.
Uses: Chest colds, congestion, bronchitis.
Preparation: Tea, steam inhalation.

Elderberry (Sambucus nigra)

Actions: Antiviral, immune-supportive.
Uses: Preventing or shortening colds and flu.
Preparation: Syrup, tincture.

Licorice Root (Glycyrrhiza glabra)

Actions: Demulcent, expectorant, soothing.
Uses: Persistent coughs, sore throat.
Preparation: Tea, tincture.
⚠️ Note: Avoid with hypertension or long-term use.

Eucalyptus (Eucalyptus globulus)

Actions: Decongestant, antimicrobial.
Uses: Sinus congestion, colds.
Preparation: Steam inhalation, diluted essential oil.
⚠️ Note: Essential oil is for external use only.

Elecampane (Inula helenium)

Actions: Expectorant, antimicrobial.
Uses: Thick mucus, lingering coughs.
Preparation: Decoction, syrup.

Peppermint (Mentha piperita)

Actions: Menthol opens airways, antispasmodic.
Uses: Congestion, spasmodic coughs.
Preparation: Tea, inhalation.

Practical Applications

Daily teas: Mullein + thyme blend for gentle lung support.
Immune syrup: Elderberry with ginger for antiviral and warming effects.
Steam rituals: Thyme + eucalyptus for clearing sinuses.
Soothing throat blends: Licorice + peppermint for cough relief.

Safety & Considerations

Pregnancy: Avoid high doses of thyme.
Hypertension: Avoid long-term licorice root.
Essential oils: Use eucalyptus only externally/inhaled.
Ethical sourcing: Choose sustainably harvested herbs.

Conclusion

These herbs offer a holistic toolkit for winter respiratory wellness. Whether through teas, syrups, or steam inhalations, they provide gentle, effective support for the lungs and and immune system during the colder months.