Winter Breathing Health: A Myofunctional Therapist’s Guide toNasal Breathing, Moisture & Immune Support

Many people accept winter as a season where sickness is unavoidable. But the reality

is, there are many natural supportive ways you can help yourself and your loved ones

endure less sick days.

As a myofunctional therapist focused on the complete care of each of my patients, I

want to help you breathe better all year long– especially over special winter holidays! I

have kids of my own and know that every day spent sick takes a toll on more than just

our schedules.

Why Nasal Breathing Matters More in Winter

Colder months mean dryer indoor air, fluctuating temperatures, and an increase in viral respiratory infections, especially for children, elderly, and those of us carrying extra stress in this busy season.

This blog offers holistic strategies for comfortable mouth breathing in winter that

complement, not replace, medical care.

Disclaimer: The information in this blog is for general wellness education and does not

constitute medical advice. Always consult a qualified health professional before

making changes to your healthcare routine.

How Cold, Dry Air Affects the Nose and Airways

Dry air irritates the delicate nasal passages and mucosa and can trigger nosebleeds.

The Mayo Clinic advises maintaining indoor relative humidity between 30–50 % and

using distilled water.

Consistent nasal breathing will also reduce mouth dryness. You can work with a

myofunctional therapist to learn exercises that train the tongue to rest against the palate

and encourage nasal inhalation as opposed to mouth breathing.

Mouth Breathing, Sleep & Winter Symptoms

Nasal breathing has many benefits. Breathing through the nose warms, humidifies and

filters incoming air and supports proper tongue posture, jaw development and sleep.

Mouth breathing during winter can worsen dry air exposure and encourage throat

irritation, snoring and disrupted sleep.

Natural Support Options for Nasal Breathing Recommended by a Myofunctional Therapist

• When used properly, a humidifier can ease congestion and help keep the nose moist. I also wrote this quick blog with recommended humidity levels, safely using a humidifier, and using essential oils with your humidifier.

• Other options for combating allergens and pollen in dry air are saline rinses, sprays, and nasal gels. If you haven’t tried saline gels, you might be interested to read more about how they evaporate much more slowly than the sprays and can be very hydrating!

• Nasal breathing exercises are quick, targeted movements that you can incorporate into your daily routine year-round to help avoid mouth breathing and dryness. You can read more here(link to Blog #3) or I’d love to hear from you(link to your contact page) if you’re interested in in-person myofunctional therapy in the Statesville, North Carolina area.

• Herbal teas and honey offer many benefits in the winter season. Ginger tea is a well-known option, but lesser-known favorites like mullein and nettle teas(link to blog #4) could be a good fit for you.

Additional Immune-supporting Habits

Besides the targeted remedies above, general lifestyle strategies help the immune

system function optimally:

• Stay hydrated: drink plenty of water and herbal teas; hydration keeps mucosal surfaces moist.

• Maintain a balanced diet: emphasize fruits, vegetables, lean proteins and

  healthy fats. Vitamin C, zinc and vitamin D support immune function.

• Sleep and stress management: aim for seven to eight hours of sleep and

  incorporate stress reducing activities such as diaphragmatic breathing and

  mindfulness. Chronic stress and sleep deprivation weaken immunity.

• Hand hygiene and vaccination: wash hands regularly, and consider influenza

  and COVID19 vaccinations to reduce the risk of severe respiratory infection.

When to Seek Medical Care

These holistic approaches are intended for mild upper respiratory symptoms or

preventive care. Seek medical attention if you experience high fever, shortness of

breath, persistent sore throat, facial pain, green/yellow nasal discharge or bleeding that

does not stop.

People with chronic conditions (asthma, COPD, hypertension, pregnancy) should

consult healthcare providers before using herbal teas, propolis or essential oils.

Conclusion

Keeping your nasal passages comfortable during winter requires a mix of good hygiene,

moisture management and gentle natural supports.

Research suggests that saline gels and humidifiers can prevent dryness and

nosebleeds; herbal teas like ginger, green and eucalyptus teas contain compounds that

may relax airways; properly diluted essential oils offer short term aromatic relief but

should be used cautiously; xylitol nasal sprays may improve sinus symptoms by

disrupting biofilms; and bee propolis preparations have shown promise in small clinical

trials for shortening colds or preventing infections.

Alongside nasal breathing exercises from a myofunctional therapist, and overall healthy

living, these strategies can help you and your loved ones enjoy the season with

comfortable, confident breathing!

Disclaimer: The information in this blog is for general wellness education and does not

constitute medical advice. Always consult a qualified health professional before

making changes to your healthcare routine.

View Blog References & Research Sources

Research sources

To keep this blog holistic and easy to read, the detailed research supporting the suggestions has been collected here rather than in the main text:

· Humidifiers and moisture: Mayo Clinic guidance on maintaining indoor humidity (30–50 %), using distilled water and cleaning humidifiers to avoid mold and bacteriamayoclinic.orgmayoclinic.org.

· Saline gels and nasal care: Community epistaxis guidelines reporting that daily saline gel resolved recurrent nosebleeds in 93 % of patients, while gels hydrate the mucosa better than sprayspmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov. Cleveland Clinic evidence that honey reduces cough and improves sleepmy.clevelandclinic.org.

· Herbal teas: Studies showing ginger’s bronchodilating effectspmc.ncbi.nlm.nih.gov and clinical trial evidence for ginger extract reducing wheezing and chest tightnesshealthline.com; observational research linking green tea and black tea consumption with better lung functionhealthline.comhealthline.com; a trial where eucalyptol reduced asthma medication usehealthline.com; limited evidence for licorice and mullein teashealthline.comhealthline.com.

· Nettle (Urtica dioica): A 2018 review summarised by Medical News Today states that nettle leaves are rich in vitamins C, D and K, minerals such as iron, selenium, zinc and magnesium, and antioxidants like polyphenols and carotenoids; however, the nutritional content of the tea varies and evidence for specific health benefits is limitedmedicalnewstoday.commedicalnewstoday.com. Another review notes that stinging nettle’s anti‑allergic activity involves blocking histamine H1 receptors and inhibiting tryptase, thereby reducing mast‑cell degranulation and pro‑inflammatory cytokine release; a randomized double‑blind trial reported that symptoms of allergic rhinitis improved after one week of nettle treatmentpmc.ncbi.nlm.nih.gov. Medical News Today also cautions that nettle should be avoided during pregnancy and in children under 12, and that it may interact with diuretics, ACE inhibitors, beta‑blockers, calcium channel blockers, diabetes medications and drugs that affect estrogen levelsmedicalnewstoday.com.

· Essential oils: Community monographs describing eucalyptus and peppermint oil dosages for inhalationpmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov; small trials of sprays and ointments showing rapid symptom relief but no long‑term differencepmc.ncbi.nlm.nih.gov; safety warnings from Johns Hopkins and reports of infant reflex apnea or laryngospasm when mentholated oils are applied to the facehopkinsmedicine.orgpmc.ncbi.nlm.nih.gov.

· Xylitol nasal sprays: Meta‑analysis showing that xylitol rinses improve sinonasal symptom scores compared with salinetheajo.comtheajo.com; preliminary case series reporting symptom improvement and quicker PCR negativity with xylitol–grapefruit seed extract spray in COVID‑19pmc.ncbi.nlm.nih.gov.

· Bee propolis: Randomized clinical trial of poplar‑type propolis spray demonstrating earlier resolution of mild upper respiratory tract infectionspubmed.ncbi.nlm.nih.gov; multicenter trial in children showing that a syrup containing echinacea, propolis and vitamin C reduced illness episodes and fever dayspubmed.ncbi.nlm.nih.gov; small trials suggesting benefits of propolis extracts as adjunctive therapy for COVID‑19pmc.ncbi.nlm.nih.govpmc.ncbi.nlm.nih.gov; Cleveland Clinic statement that propolis’ health claims, particularly for asthma and allergies, are not well supported and caution is advisedhealth.clevelandclinic.orghealth.clevelandclinic.org.