I don’t know about you, but the first thing I do when I walk into a forest—aside from checking I’m not about to trip on a root—is take a long, deliberate breath. There’s something about that piney, mossy air that just feels… right. You can feel your lungs thanking you. But for most of us, the daily air doesn’t exactly come with a side of eucalyptus and damp earth. Instead, it’s dust, allergens, dry indoor heat, and in many places, a soup of pollutants.
So what do we do when our lungs feel like they’ve been working overtime? We look to herbs. And not just because it’s trendy or “natural,” but because for centuries, humans have turned to roots, leaves, and fungi to breathe a little easier. Our ancestors knew what we’re only now rediscovering: nature has its own medicine cabinet.
Below are 12 of the most powerful herbs (and a few fungi) for respiratory health. These aren’t vague wellness buzzwords—they’re backed by both tradition and modern science. And they’re far more interesting than you might think.
Herbs for the Respiratory System
Comparison: Herbs for Respiratory Health
| Herb/Mushroom | Primary Benefit | Best For | How to Use | Caution |
|---|---|---|---|---|
| Mullein | Soothes and clears lungs | Dry cough, irritation | Tea, tincture | None for short-term use |
| Thyme | Antimicrobial, expectorant | Chest colds, bronchitis | Tea, steam | Avoid large doses during pregnancy |
| Licorice Root | Soothes throat, loosens mucus | Persistent cough, sore throat | Tea, tincture | Avoid with hypertension or long-term use |
| Elecampane | Deep expectorant | Thick mucus, bronchitis | Decoction, syrup | Bitter taste may need balancing |
| Osha Root | Bronchodilator, antimicrobial | Asthma, high-altitude breathing | Tincture, lozenges | Harvested ethically, not for daily use |
| Eucalyptus | Clears sinuses, decongestant | Sinus congestion, colds | Steam, oil (diluted) | Never ingest essential oil |
| Lobelia | Opens airways | Asthma, respiratory spasms | Tincture (tiny doses) | Use only under guidance |
| Peppermint | Mentholated relief | Congestion, spasmodic cough | Tea, inhalation | May irritate sensitive individuals |
| Reishi Mushroom | Anti-inflammatory, adaptogen | Chronic inflammation, weak lungs | Capsule, decoction | May interact with medications |
| Cordyceps | Increases oxygen use | Fatigue, low lung capacity | Capsule, powder | Generally safe; quality varies |
| Plantain Leaf | Moistens and soothes | Dry cough, sore throat | Tea, lozenge | No major cautions |
| Hyssop | Antispasmodic, antimicrobial | Coughs, mild infections | Tea, syrup | Avoid in epilepsy or pregnancy |
1. Mullein (Verbascum thapsus)
If lungs had a favorite herb, it might just be mullein. It’s the kind of plant you could walk by a hundred times on a country road and never notice. But crush its soft leaves between your fingers, and suddenly it smells like an old apothecary drawer.
Used traditionally for bronchitis, dry coughs, and even mild asthma, mullein is known to soothe irritated mucous membranes. It works like a gentle expectorant—coaxing gunk out of your lungs without being aggressive about it.
Some folks steep the dried leaves in tea, while others make a tincture. Old herbalists even smoked it (yes, really), though that method isn’t recommended today unless you’re very experienced and not trying to undo years of progress.
2. Thyme (Thymus vulgaris)
You’ve probably got this in your spice rack, but thyme isn’t just for roast chicken. It contains thymol, a potent antimicrobial compound that’s fantastic for fighting respiratory infections. Think of it as a botanical disinfectant for your lungs.
Thyme tea is a favorite in many parts of Europe for the cold and flu season. It’s pungent, slightly peppery, and warms you from the inside. A steam inhalation with thyme can help break up chest congestion fast, and it smells amazing while doing it.
3. Licorice Root (Glycyrrhiza glabra)
Not everyone loves the taste, but licorice root is kind of like that surprisingly wise uncle you didn’t take seriously until you got sick. It’s soothing, anti-inflammatory, and antiviral—an all-around MVP for the respiratory system.
Licorice helps loosen mucus and calm spasmodic coughing. But fair warning: it’s not for long-term use, especially for people with high blood pressure. A little goes a long way.
4. Elecampane (Inula helenium)
The name sounds like a forgotten Harry Potter spell, doesn’t it? But elecampane has been used since Hippocrates’ time. Its bitter, earthy root is a strong expectorant—especially helpful when phlegm is thick and stuck.
It’s not the most pleasant-tasting tea, but mix it with honey and ginger and you’ve got yourself a deeply grounding tonic that clears the chest like a chimney sweep.
5. Osha Root (Ligusticum porteri)
Often called “bear root” (because bears apparently dig it up and eat it post-hibernation), osha root is native to the Rocky Mountains. It has a spicy, almost celery-like bite and a smell that instantly clears your sinuses.
It’s traditionally used for sore throats, bronchitis, and high-altitude breathing issues. Indigenous peoples and herbalists alike swear by it. Osha helps dilate the bronchioles and stimulates deep breathing—especially when everything feels tight and shallow.
6. Eucalyptus (Eucalyptus globulus)
Yes, it’s that eucalyptus—the koala kind. Its essential oil is rich in cineole (aka eucalyptol), a natural decongestant. Just one whiff of this stuff and your sinuses practically do jumping jacks.
Eucalyptus isn’t typically consumed but is excellent in steam, salves, or diffused into a room. Just don’t apply the essential oil directly to skin without diluting it—this stuff is potent.
7. Lobelia (Lobelia inflata)
This one’s a bit of a wild card. Lobelia is a powerful bronchodilator and has historically been used to help with asthma and even smoking cessation. But it’s not a “beginner” herb—it’s strong and needs to be used carefully.
That said, in the right hands (and doses), it can help open up the lungs when nothing else seems to work. It’s often combined with other herbs to balance its intensity.
8. Peppermint (Mentha piperita)
Sometimes, simple is powerful. Peppermint contains menthol, which helps relax the muscles of the respiratory tract and eases breathing. It’s refreshing, familiar, and—bonus—great for digestion, too.
A hot peppermint tea with honey when you’re congested is like a warm blanket for your lungs. Also? It’s delicious.
9. Reishi Mushroom (Ganoderma lucidum)
Here’s where we step into the fungal realm. Reishi isn’t just for immunity—it’s also great for calming inflammation in the lungs, particularly when respiratory issues are tied to chronic stress or autoimmune conditions.
It’s adaptogenic, meaning it helps your body adapt to stressors over time. The taste? Let’s call it “earthy with a hint of bitter coffee.” Best consumed in capsules or decoctions.
10. Cordyceps (Cordyceps sinensis)
This mushroom is famous for boosting stamina and oxygen uptake. Athletes love it, but it’s also amazing for folks with compromised lung function—think COPD, post-viral fatigue, or even altitude sickness.
Cordyceps increases ATP production in cells, which is nerd-speak for “your cells breathe better.” While the original wild version grows on caterpillars (yep, gross), most supplements today are vegan lab-grown strains.
11. Plantain Leaf (Plantago major)
Not the banana cousin—this plantain is a common yard “weed” that’s actually loaded with healing powers. It’s demulcent (moistening), anti-inflammatory, and excellent for dry coughs or irritated throats.
Make a tea or use in lozenges. It’s gentle enough for children and often underestimated. But ask anyone who’s used it for a lingering dry cough—it works.
12. Hyssop (Hyssopus officinalis)
This ancient Mediterranean herb is antimicrobial, antispasmodic, and traditionally used for chest infections and coughs. Its slight bitterness pairs well with honey in tea. Some monks used it for purification rituals, which honestly tracks—it feels cleansing in a very grounded way.
Article Sources
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- NIH National Center for Complementary and Integrative Health (NCCIH). nccih.nih.gov