Asthma

• Calm airway inflammation and spasms
• Strengthen lung tissue and oxygen exchange
• Reduce histamine/allergic reactions
• Support adrenal and immune balance
• Promote relaxation and parasympathetic tone (aka “rest & breathe”)

Type: Herbal infusion

Key Herbs: Mullein leaf, licorice root, marshmallow root, thyme

Preparation: Steep 1 Tbsp mix in 2 cups hot water for 15–20 min.

Storage: Tea up to 24 hrs in fridge; dry herbs up to 6 months.

Use/Dosage: 1–2 cups daily during flare or cold season.

Safety: Avoid licorice with high blood pressure or water retention.

🌫️ Why it works: Mullein acts like a gentle broom for mucus, while marshmallow root soothes irritated tissues like a plant-based aloe for your lungs.

Type: Syrup / tonic

Key Ingredients: Raw honey, fresh ginger, lemon juice, black pepper

Preparation:

1. Grate 2 Tbsp ginger, simmer in 1 cup water (10 min).
2. Strain, add 2 Tbsp honey + juice of ½ lemon.
3. Optional: pinch of black pepper (enhances absorption).

Storage: Refrigerate up to 1 week.

Use/Dosage: 1 Tbsp as needed or 2–3× daily for chronic cough.

Safety: Not for children under 1 year.

🧬 Nerd note: Ginger inhibits airway constriction by relaxing smooth muscles — it’s like yoga for your bronchioles.

Type: Aromatherapy / inhalation

Key Oils: Eucalyptus, peppermint, rosemary (optional: thyme)

Preparation:

1. Add 2–3 drops total to a bowl of hot water.
2. Drape a towel over your head, inhale steam for 5–10 min.

Use/Dosage: 1–2× daily during congestion or flare-up.

Safety: Keep eyes closed; not for small children or severe asthma attacks.

🌬️ Why it works: Eucalyptus opens airways and breaks up mucus; peppermint acts like nature’s menthol inhaler.

Type: Alcohol-based tincture

Key Herbs: Lobelia (tiny amounts!), grindelia, elecampane, licorice

Preparation: Mix pre-made tinctures in equal parts.

Use/Dosage: 1 dropper (30–40 drops) in warm water, up to 3× daily.

Storage: 3–5 years (herbal apocalypse-proof).

Safety: Use lobelia sparingly; too much may cause nausea.

💡 Fun fact: Lobelia is sometimes called “the intelligent herb” because it adapts — relaxing or stimulating breathing as needed.

Type: Lifestyle

Practice:

1. Try pursed-lip breathing during shortness of breath (inhale 2 sec, exhale 4 sec through pursed lips).
2. Daily diaphragmatic breathing, gentle yoga, or humming (yes, humming helps nitric oxide production and airway dilation).

Use/Dosage: 5–10 minutes daily.

Safety: Stop if lightheaded.

🧠 Nerd note: The vagus nerve links the lungs and parasympathetic system — calm your mind, calm your breathing.

Key Foods: Fatty fish, turmeric, garlic, green leafy veggies, berries

Avoid: Dairy (mucus-forming for some), refined sugar, artificial additives

Bonus: Quercetin-rich foods (apples, onions, capers) act as natural antihistamines.

🧂 Why it works: Your lungs and gut talk! A happy gut reduces histamine sensitivity and immune overreaction in the lungs.

To discover the most common contributors behind these health concerns, check out the Foundations of Health page.