Last updated: 2-6-2026 | Reviewed by Dr. Chris Jackson, PharmD
Every breath you take matters—but what's in that breath matters even more. With air quality concerns rising across the country, from wildfire smoke blanketing major cities to everyday indoor pollutants we often overlook, protecting your respiratory health has never been more important. Whether you're dealing with seasonal challenges, urban pollution, or simply want to maintain healthy lungs, understanding how to support your breathing naturally can make a real difference in how you feel every day.
Dr. Chris Jackson, PharmD and founder of Betterbrand, puts it simply: "Your lungs are working 24/7 to filter what you breathe. The least we can do is give them the support they need to do their job well."
In this guide, we'll explore the connection between air quality and lung health, and share practical strategies for respiratory wellness that you can start implementing today.
Table of Contents
- Understanding Air Quality and Its Impact on Your Lungs
- Common Indoor and Outdoor Air Quality Threats
- Natural Strategies for Respiratory Support
- The Role of Nutrition in Lung Health
- How Breathing Support Supplements Can Help
- Lifestyle Changes for Clear Airways Naturally
- Frequently Asked Questions
Understanding Air Quality and Its Impact on Your Lungs
Air quality directly affects how well your respiratory system functions. According to the American Lung Association's 2024 "State of the Air" report, over 131 million Americans—nearly 39% of the population—live in counties with unhealthy levels of ozone or particle pollution. This represents an increase from previous years, driven largely by climate change and increased wildfire activity.
When you breathe in polluted air, your lungs must work harder to filter out harmful particles. Over time, this extra burden can affect respiratory wellness and make everyday activities feel more challenging. Common symptoms of air quality-related respiratory stress include:
- Morning congestion or coughing
- Difficulty taking deep breaths
- Increased mucus production
- General fatigue and reduced energy
- Scratchy or irritated throat
Understanding these connections is the first step toward taking proactive measures for your lung health.
Common Indoor and Outdoor Air Quality Threats
Many people assume air quality is only an outdoor concern, but the Environmental Protection Agency notes that indoor air can be 2-5 times more polluted than outdoor air. Here's what you're up against:
Outdoor Pollutants
- Wildfire smoke (increasingly common across all regions)
- Vehicle emissions and industrial pollution
- Pollen and seasonal allergens
- Ground-level ozone
Indoor Pollutants
- Dust mites and pet dander
- Mold and mildew spores
- Volatile organic compounds (VOCs) from cleaning products and furniture
- Cooking fumes and smoke
- Poor ventilation trapping stale air
Both environments require attention if you want to maintain clear airways naturally throughout the year.
Natural Strategies for Respiratory Support
Supporting your respiratory system doesn't have to be complicated. These evidence-based approaches can help your lungs function at their best:
Improve Your Indoor Air Quality
- Use HEPA air purifiers in main living spaces
- Change HVAC filters regularly (every 60-90 days)
- Keep indoor humidity between 30-50%
- Open windows when outdoor air quality permits
- Add air-purifying plants like spider plants or peace lilies
Practice Breathing Exercises
Deep breathing techniques help expand lung capacity and clear airways. Try diaphragmatic breathing for 5-10 minutes daily—breathe in slowly through your nose, letting your belly rise, then exhale slowly through pursed lips.
Stay Hydrated
Proper hydration keeps mucus thin and easier to clear. Aim for 8-10 glasses of water daily, and consider warm beverages like lung health tea to provide additional respiratory support while staying hydrated.
The Role of Nutrition in Lung Health
What you eat significantly impacts how well your respiratory system functions. Research published in the European Respiratory Journal found that diets rich in antioxidants and anti-inflammatory compounds support overall respiratory wellness.
Key Nutrients for Inflammation Support
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Vitamin D: Supports immune system function and respiratory health
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Vitamin C: Provides antioxidant protection
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Omega-3 fatty acids: Support healthy inflammatory response
- NAC (N-Acetyl L-Cysteine): Supports natural mucus clearance
Foods That Support Lung Health
- Leafy greens (spinach, kale)
- Berries (blueberries, elderberries)
- Fatty fish (salmon, mackerel)
- Ginger and turmeric
- Green tea
Many people also explore detox tea benefits as part of their respiratory wellness routine. Ingredients like mullein, thyme, and elderberry have been used traditionally to support respiratory comfort.
How Breathing Support Supplements Can Help
When diet and lifestyle alone aren't enough, natural supplements can provide additional respiratory support. The key is choosing products that are doctor-formulated and third-party tested for quality.
When comparing natural vs synthetic supplements, many wellness-focused consumers prefer plant-based options with transparent ingredient lists. Traditional herbs like mullein leaf have been used for centuries to support respiratory comfort and maintain clear airways.
BetterLungs Capsules, formulated by Dr. Chris Jackson, PharmD, combine several evidence-backed ingredients:
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Mullein Leaf (300mg): Traditionally used for respiratory support
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NAC (400mg): Supports natural mucus clearance
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Vitamin D (1000 IU): Supports immune system support
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Elderberry (100mg): Provides antioxidant benefits
- Maritime Pine Bark Extract (150mg): Supports healthy airways
For those who prefer liquids, the BetterLungs Mullein + Chlorophyll Tincture offers fast absorption and was shown in a 60-day clinical trial to support easier breathing—81% of participants reported less frequent coughing, and 77% reported clearer airways.
With over 836,000 customers and products available at CVS, Walgreens, and GNC, Betterbrand has become a trusted name in natural respiratory wellness.
Lifestyle Changes for Clear Airways Naturally
Beyond supplements and nutrition, these daily habits support long-term lung health:
Get Moving
Regular physical activity strengthens respiratory muscles and improves lung capacity. Even 30 minutes of moderate walking daily can make a difference.
Monitor Air Quality
Check the Air Quality Index (AQI) daily using apps like AirNow. On high pollution days, limit outdoor exercise and keep windows closed.
Create a Clean Sleep Environment
You spend roughly one-third of your life sleeping. Use hypoallergenic bedding, wash sheets weekly in hot water, and consider an air purifier for your bedroom.
Manage Stress
Chronic stress can affect breathing patterns and immune function. Practices like meditation, yoga, or simply taking regular breaks throughout the day support both mental and respiratory wellness.
Frequently Asked Questions
How does air quality affect respiratory health?
Poor air quality forces your lungs to work harder to filter pollutants, which can lead to increased mucus production, congestion, and difficulty breathing deeply. Long-term exposure to polluted air may contribute to chronic respiratory concerns. Monitoring local AQI levels and taking protective measures during high-pollution days can help maintain respiratory wellness.
What natural ingredients support lung health?
Several traditional herbs and nutrients support respiratory comfort. Mullein leaf has been used for centuries to maintain clear airways. NAC (N-Acetyl L-Cysteine) supports the body's natural mucus clearance. Elderberry provides antioxidant support, while Vitamin D plays a role in immune system function. Many people incorporate these through supplements or lung health teas containing ingredients like mullein, thyme, and ginger.
How can I improve indoor air quality at home?
Start by using HEPA air purifiers in rooms where you spend the most time. Change HVAC filters every 60-90 days and maintain humidity levels between 30-50%. Reduce sources of indoor pollution by choosing low-VOC cleaning products, ensuring proper ventilation when cooking, and regularly cleaning to reduce dust and allergens. Adding certain houseplants can also help filter indoor air naturally.
Are natural supplements as effective as synthetic options?
When comparing natural vs synthetic supplements, the key factors are ingredient quality, proper dosing, and third-party testing—not whether ingredients are natural or synthetic. Many people prefer plant-based supplements for their traditional use and gentler approach. Look for products that are doctor-formulated and tested by independent laboratories like Eurofins Scientific to ensure you're getting what's on the label.
How long does it take to notice benefits from respiratory support supplements?
Most people begin noticing improvements in respiratory comfort within 2-4 weeks of consistent use, though individual results vary. In a 60-day clinical trial of Betterbrand's Mullein + Chlorophyll Drops, participants reported improvements in coughing frequency, airway clarity, and mucus clearance. For best results, combine supplements with healthy lifestyle habits and give your body time to respond.
Conclusion
Protecting your lung health in today's environment requires a proactive approach. From monitoring air quality and improving your indoor environment to supporting your respiratory system with proper nutrition and quality supplements, every positive choice adds up.
If you're looking to give your lungs extra support, explore Betterbrand's line of doctor-formulated respiratory wellness products. With a 365-day money-back guarantee and the trust of over 836,000 customers, you can feel confident taking the next step toward better breathing.
Your lungs work hard for you every moment of every day. Give them the support they deserve.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement.
Sources
- American Lung Association State of the Air 2024 - Annual air quality report documenting pollution levels across the United States
- EPA Indoor Air Quality - Information on indoor air pollutants and their health effects
- European Respiratory Journal - Diet and Respiratory Health - Research on nutrition's role in respiratory wellness
- AirNow.gov - Real-time air quality index monitoring and health recommendations