Breathe Easier This Fall: How to Support Lung Health as the Seasons Change

INTRODUCTION

As the air turns crisp and leaves begin to fall, many of us become more aware of our breathing. The shift from summer warmth to autumn chill brings new scents, cooler mornings, and, for some, a bit more effort in each breath. Our lungs often notice these changes long before we do. With a few thoughtful habits, you can help them adjust and stay strong through the season ahead. 

WHY THE LUNGS FEEL THE SEASONS

Every day, the lungs move roughly 20,000 breaths’ worth of air, bringing oxygen into the bloodstream and clearing carbon dioxide waste. They perform this work automatically, but not effortlessly. Cooler, drier air can irritate the delicate lining of the airways, leading to cough, tightness, or fatigue. Autumn also stirs up allergens such as ragweed, molds, and leaf debris. For people with asthma or chronic lung conditions, these irritants can narrow airways and make breathing more difficult. Even healthy lungs can feel sluggish when exposed to dry air, poor air quality, or viral infections that circulate more readily once temperatures drop.

KEEP AIRWAYS MOIST AND COMFORTABLE

Moisture is one of the simplest and most powerful supports for healthy lungs. Air that’s too dry thickens mucus and slows the movement of cilia, or the tiny hairs that sweep debris out of the lungs. Maintaining indoor humidity around 30 to 50 percent helps the lungs’ natural cleaning system work smoothly. A small room humidifier (make sure to keep it clean and free of mold!) can make a big difference, especially overnight. Hydration matters, too: drinking enough water keeps mucus thin from the inside out.

Scented aerosols, air fresheners, and strong cleaning chemicals can also irritate airways already coping with dry fall air. Whenever possible, stick to fragrance-free products and ventilate your living space well. If you use oxygen or a CPAP device, ask your provider about adding humidification for comfort.

DEFEND AGAINST SEASONAL VIRUSES

Colds, flu, and other respiratory infections thrive as we spend more time indoors. Preventive steps go a long way. Annual flu and COVID-19 vaccines reduce the risk of serious illness, and good hand hygiene still matters. Adequate sleep strengthens immune defenses, and moderate exercise keeps the lungs resilient. Even short daily walks help stay strong.

When you feel under the weather, give your lungs a break: slow down, stay hydrated, and as always, avoid smoking or exposure to secondhand smoke. Most viral symptoms improve on their own, but persistent shortness of breath or wheezing warrants a check-in with a healthcare professional.

MOVE AND BREATHE WITH INTENTION

Lungs thrive on movement. Think of every brisk walk, swim, or bike ride as training for your respiratory muscles. Mindful breathing exercises can also make a meaningful difference, helping your sense of calm. 

MIND THE AIR YOU BREATHE

Cooler months often mean more indoor time, and indoor air can harbor its own hazards. Dust, pet dander, and smoke build up quickly when windows stay closed. Replacing air filters regularly and avoiding burning candles or wood indoors without proper ventilation helps keep particulate matter low. Outside, check the local Air Quality Index before long runs or yard work, especially if you live near traffic or wildfire-prone areas. On poor-air days, shift workouts indoors or schedule them for early morning, when pollution levels are lower. 

FEED YOUR LUNGS

Nutrition supports lung function in subtle but powerful ways. Foods rich in antioxidants (think: berries, citrus, spinach, and peppers) help counter the inflammation that accompanies exposure to pollutants. And because carrying extra weight puts added pressure on the diaphragm, maintaining a balanced diet benefits breathing mechanics as well as overall health.

KNOW WHEN TO ASK FOR HELP

It’s normal to feel winded after a long climb or workout, but not at rest. Seek medical advice if you notice persistent shortness of breath, wheezing, chest tightness, or an ongoing cough. A clinician can check for underlying conditions such as asthma, COPD, or sleep apnea and ensure you’re breathing as efficiently as possible. Early attention makes a big difference.

A BREATH OF PREVENTION

Autumn invites us to slow down, breathe in the crisp air, and take stock of our wellbeing. Our lungs connect us to every changing season. They’re how we engage with the world around us. By keeping indoor air clean, staying active and hydrated, and practicing a few mindful breaths each day, you give them the care they need to carry you comfortably through the months ahead.

So step outside, draw in that first cool breath of the season, and let your lungs remind you what fresh air really feels like.

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References:

American Lung Association. “Breathing Exercises.” American Lung Association, July 25,
2025. https://www.lung.org/lung-health-diseases/wellness/breathing-exercises.

“Breathing Exercises for COPD: UM BWMG - Pulmonary Care.” UM BWMG - Pulmonary
Care | UM Baltimore Washington Medical Center. Accessed September 26, 2025.
https://www.umms.org/bwmc/health-services/pulmonary-disease/copd/treatment/breathing
-exercises.

G, Bob. “How Seasons Affect COPD Sufferers.” National Emphysema Foundation (NEF).
Accessed September 26, 2025.
https://www.emphysemafoundation.org/index.php/news-and-events/events/83-copd-emph
ysema-articles/492-how-seasons-affect-copd-sufferers.

“Preparing for Fall.” COPD Foundation. Accessed September 26, 2025.
https://www.copdfoundation.org/COPD360social/Community/COPD-Digest/Article/1241/Pr
eparing-for-Fall.aspx.