Tame a Cough and Boost Respiratory Function with Breathing Exercises

Lupita Ronquillo, Founder of Vegan Health and Yoga
Dec 2, 2025
7 min read

Updated: Dec 4, 2025

It is that time of the year, when the days get shorter and the nights get colder. When our vitamin D levels start to level down, and when catching something gets a little too easy. But no matter what it is, a cold, the flu, or some virus, getting stuck with a persistent cough after thinking we finally got better, can affect our sleep, our social life, and leave us exhausted. In short, a chronic cough can ripple into every aspect of our daily life.

The Problem With Cough Medicines

While cough medications can seem help, most over the counter cough suppressants have side effects. They can even be unsafe for those with health problems, especially those on prescription medications. This is because the main chemical ingredient found in most cough suppressants can interact with a list of drugs such as antidepressants, blood pressure medicines, and many others. They even contain weak opiates such as Dextromethorphan, which can be dangerous for anyone. The dosing and risk for interactions must always be carefully checked.

They are also expensive but the real disappointment is that studies have shown many OTC cough suppressants are no better than placebo on coughs from a cold. Moreover, these chemical based medicines only quiet the cough reflex by suppressing it. They do not address the problem: clogged nasal passages and sinuses, stuck mucus in the lining of the throat, and accumulated mucus in the bronchi, which are the large airways in our lungs.

"It remains unclear whether over the counter cough preparations are helpful in acute cough. We therefore cannot yet recommend these medicines as first line treatment for cough associated with upper respiratory tract infection. The NHS encourages self treatment for acute self limiting illnesses, and the use of over the counter cough preparations as a home remedy. Although these medicines are generally well tolerated, their purchase could lead to unnecessary expense for the healthcare consumer. The advice to use over the counter cough medicines should therefore be restricted until more evidence becomes available on their effectiveness." ~ from a 2002 BMJ publication: Systematic review of randomised controlled trials of over the counter cough medicines for acute cough in adults.

Why Do We Cough and Why Does Mucus Linger?

While and after we are sick, our body will over produce mucus to trap germs and immune debris left from the war of being ill. This overproduction of mucus (mucin proteins) is our body's way of trapping all of that. This is why we start to cough. This mucus can thicken and become sticky, making it linger. Coughing helps to move this mess out. It is a God designed mechanism to clean up our temple from the aftermath of being sick.

Mucus can also linger because of inflammation. The swelling of the linings in our airways make it harder for the thick and sticky mucus to move out. In more serious conditions such as pneumonia, mucus can reach deep into the lungs, filling in deeper airway spaces, making it harder to breathe.

Before I explain how breathing exercises can greatly assist in clearing out this debris, I think it's important to explain what happens in our body when we cough.

Main phases of a cough

Inspiratory phase: This is the first step of a cough. It starts with an involuntary deep inhalation that increases lung volume and stores up the needed potential energy for the expulsive (coughing) phase. It happens so fast we may not even feel the inhalation.
Compression phase: In the second step, the vocal cords close and the expiratory muscles contract (shorten) against the closed glottis, sharply raising intrathoracic pressure.
Expiratory phase: Right before we cough, the glottis opens and the built‑up pressure forces the air out at high speed, producing the sound of our cough as we know it. This is our body's attempt at moving and clearing mucus debris from our airways.

During the first and second phases of a cough, when the inhalation deepens to increase lung volume, the respiratory system builds pressure. In the expiratory phase, the strength and effort given by the inspiratory phase will determine the effectiveness of the cough.

Now that we have an idea of how God designed us to expel immunity waste from our lungs, we can see why voluntarily mimicking what our body is already doing may be helpful. Our breath was designed to be both automatic and voluntary. One reason is to hold our breath while being in water. Voluntary breathing during childbirth is another good reason why having control is important. Stress reduction is yet another. The fact is, God gave us the "keys" to driving our breath.

The Spirit of God has made me; the breath of the Almighty give me life. ~ Job 33:4

When we utilize the power of our God given breath, we activate the parasympathetic nervous system, which ultimately helps us return to a calmer state, both physically and mentally. It activates His healing in us. Many professionals, such as pranayama yoga teachers, prenatal instructors, Air Force pilots, and athletic trainers, are great at promoting the power of breathing and breath control, but few attribute its efficacy to our Creator.

The Lord will fight for you; you need only to be still. ~ Exodus 14:14

Breathing exercises can significantly help a cough because when we intentionally take in more air, we increase the volume of oxygen in our lungs, which can strengthen the effort of clearing out immune debris deliberately. A higher volume of air can then get behind the mucus and improve its mobilization and clearance. The main difference between the automatic and voluntary breath work being done, is we ultimately reduce the amount of blows done internally from coughing, or at very least soften them, with intentional and controlled exhalations.

God forms man from dust and breathes into his nostrils the breath of life, and the man becomes a living being ~ Genesis 2:7

Alkalizing Effects of Deep Breathing

Intentional deep breathing not only helps to clear out the respiratory system, it helps alkalize our body. Why is this important for a chronic cough? Since deep breathing activates the parasympathetic nervous system, internal stress is reduced. This leads to lowered inflammation and swelling, which ultimately leads to less stickiness and lingering of mucus. These effects make mucus clearance and then tissue recovery easier.

Furthermore, a temporary rise in pH gained from practicing deep breathing, even a small shift, can change how immune cells behave, and how mucus forms. Specifically by helping mucus become less viscous (sticky) and easier to clear. Therefore, deep breathing techniques, done gently and without causing lightheadedness, can have a very good therapeutic effect on a persistent cough.

Deep Breathing for Clearing a Cough

This deep breathing session is designed to help clear a cough using simple techniques that promote relaxation and lung function without causing dizziness or lightheadedness. Follow these steps at your own pace.

Preparation:

Find a Comfortable Position: Sit in a relaxing position with your back straight. You can also lie down if that feels better.
Relax Your Shoulders: Allow your shoulders to drop away from your ears, releasing any tension.
Close Your Eyes: Close your eyes to minimize distractions, or not. It would help you to listen better as you focus on your breath.

Alternate Nostil Breathing:

This is the breathing technique I used when I recently got sick. I ended up with a dry chronic cough that lasted over a week. But after 3 days of deep breathing 3 times a day, it stopped!

Take your right middle finger and gently push down on your right nostril. Take a slow, deep breath in through the other nostril for a count of 4. If its clogged, you may feel a little pressure. Only go as far as you feel comfortable. Hold for 1-2 seconds to boost oxygen exchange in the lungs. This allows the air to loosen trapped mucus.
Exhale slowly through the same nostril if that's comfortable. If not, then exhale from both. Inhaling and exhaling from the same nostril will work on clearing out clogged sinuses. As you exhale, focus on emptying your lungs in a controlled manner. Not forecfully, but gently. Do this at least 3 times before switching to the other nose.

Continue the Cycle: Repeat the inhale, hold, exhale cycle for 5 minutes, especially if your new to deep breathing.

Monitor Your Comfort: If at any point you feel dizzy or lightheaded, stop, lay down, and return to normal breathing. Wait until the next time you practice to try the exercise again.

Hum While Exhaling: Try exhaling a medium to low hum as you exhale. This can help soothe the throat and promote relaxation. It can also help you control the exhalation a lot longer.

Using an Olbas Inhaler

What I suggest is not suppressing our body's natural "eviction system," but assisting it with the breath. An Olbas Inhaler contains essential oils like eucalyptus and peppermint that help to open up nasal passages and assist with deeper breathing. Using it alongside your deep breathing practice to clear congestion will support cough relief better than cough medicines. OTC cough medicines will only add to the junk the body is trying to expel. The cooling sensation of the Olbas inhaler may slightly sting at first, so use it with caution to avoid any discomfort. It's the next best thing if you can't go outside or take a walk in nature while sick.

After completing the breathing session, rest and then take a moment to notice how you feel. You may find your cough has lessened, especially after a few hours. You might feel instantly relaxed as I did. Practice this deep breathing technique as needed, especially during times of discomfort.

Other Supportive Remedies to Tame a Cough

Along with yoga for moving the lymphatic system to transport waste out and breathing exercises, certain foods and drinks can soothe the throat and support the immune system.

Raw Honey coats the throat and reduces irritation. Honey isn't vegan but I still use it because it has wonderful medicinal properties. If you're concerned, there are Ethical Honey brands that are produced without animal exploitation.
Fresh Lemon provides vitamin C and helps break down mucus.
Herbal Teas like ginger, chamomile, or peppermint add anti-inflammatory and soothing effects. Drink a cup 2-3 times daily, especially before bed.
Eat plenty of fresh fruit, especially citrus. Oranges, grapefruits, and other citrus fruits boost vitamin C intake, which supports immune function and helps reduce inflammation in the respiratory tract.
Staying hydrated thins mucus and keeps the throat moist, making coughs less viscous, less dry, and more productive.