Is Your Breathing Making You Sick?
Your complete guide to breathing your way through cold and flu season
It’s that time of year when everyone seems to be passing around the same case of flu/cold/Covid/virus du jour.
I've heard from multiple clients and friends about getting sick, getting better, and then – bam! – catching something else just a week or two after they finally recover.
It’s as if Oprah were Satan: “You get a boomerang cold! You get a boomerang cold! You get a boomerang cold too!”
But here's some good news: your breath can be your secret weapon in staying healthy this winter. And I'm not just talking about the stress-busting benefits we usually discuss (though of course less stress definitely helps your immune system!).
Let's dive into some practical ways to use your breath – and how you breathe – to build a stronger defense against the creeping crud.
First things first: Your nose is basically a superhero.
I know, I know – it may not look particularly mighty. Well, maybe it does if it’s big like mine.
But regardless of size, your nose is actually a fantastic filtration system. It warms and humidifies air before it hits your lungs, while at the same time catching particles that could make you sick.
Mouth breathing? Not so much. It's like leaving your front door wide open during a snowstorm.
So tip #1 is simple: breathe through your nose as much as possible. This is especially important when you're out in the cold, or at well-populated places like the gym. (Yes, even when you're huffing and puffing – challenge yourself to keep that mouth closed as much as you can!).
Speaking of cold air – let's talk about something that makes a huge difference but a lot of people overlook: humidity.
Ever notice how your throat gets scratchy when the heat's been running all day? That's because dry air can irritate your respiratory system… which actually makes it easier for viruses to take hold. Double negative!
The fix? Keep your indoor humidity between 40-60%. You can use a humidifier or try the old-school method – a bowl of water near your radiator. Your throat and lungs will thank you.
Another simple but powerful – and maybe unexpected? – tip is to check your posture.
When we're hunched over our laptops or phones (guilty as charged), we're literally squishing our lungs. This means they can't expand fully, which affects everything from how much oxygen you get to how effectively you can clear out any funk that gets into your airways.
Try this with me right now. Sit up like there's a string pulling you up from the crown of your head. Keep your hips at about 90 degrees so your torso stays perpendicular to the floor. Take a deep breath.
Feel the difference?
That's what your lungs want all day long.
Now let's talk about creating an ideal breathing environment wherever you are. Think of it as setting up a wellness fortress:
Use air purifiers in spaces where you spend the most time (they’re like a security guard for your airways)
Keep your home well-ventilated (yes, even in it’s cold out – open your windows for a few minutes each day to let out stagnant air and germs)
When you're outside in cold weather, wrap a scarf around your nose and mouth to warm the air up before you breathe it in (not too tight, it doesn’t need to fit like a mask)
And because I know someone will ask – yes, getting a flu shot and staying up to date on other vaccinations is still important and impactful when it comes to preventing or shortening illness.
No need to wait for that appointment to use these tips, though. Your breath is your body's first line of defense against illness. Being mindful of how you breathe is a simple way to immediately start taking care of your whole system.
Last Gasp
“The art of medicine consists of amusing the patient while nature cures the disease.”
—Voltaire
The Full Exhale
If you enjoyed this article, there’s lots more in my weekly newsletter, which costs the same thing as this Substack: $0. Sign up here and I’ll also send you 5 breathing techniques to help you change how you feel in 5 minutes or less.