Winter Breathing Difficulties and Ways to Alleviate Them

The winter months can be a wonderful time of year, with many people enjoying the festive season and ringing in the New Year with family and friends. For others, however, the colder weather can cause apprehension and stress as they face new or worsening breathing problems.

When the temperature drops, the air often becomes drier, with decreased moisture and humidity levels. This cold, dry air is less easily filtered and warmed by the nasal passages and can irritate the airways, leading to a tightening of the smooth muscles in the bronchial tubes, a condition known as bronchospasm [1]. This irritation can result in symptoms like coughing, wheezing, and shortness of breath.

In winter, we often keep our homes warm, creating a large difference between indoor and outdoor temperatures. This rapid shift in temperature when stepping outside can sometimes shock the respiratory system, potentially causing spasms and discomfort in the lungs, making breathing difficult, particularly for those with underlying conditions like asthma [2].

Let’s look at the most common respiratory illnesses and factors in the winter season and explore how to manage them.

Common Respiratory Conditions Exacerbated by Winter Weather

The most common acute respiratory problems in the winter season include viral and bacterial infections like cold, flu, bronchitis, and pneumonia.

Common Cold

Winter might seem cozy, but it unfortunately increases the transmission of the common cold. Caused by hundreds of different viruses, primarily the rhinovirus, the common cold can produce problems such as congestion, sore throat, sneezing, a runny or stuffy nose, and a persistent cough [3].

Flu (Influenza)

If you’ve been displaying signs of the common cold in conjunction with a sudden onset of high fever, headache, significant fatigue, muscle aches, nausea, or vomiting, then it’s likely that you’re dealing with the flu. Influenza A and B viruses are the primary culprits, and the flu can lead to serious complications, especially in vulnerable populations [4].

Bronchitis

Acute bronchitis is often caused by a viral infection that results in inflammation of the lining of the bronchial tubes. Chronic bronchitis, on the other hand, is a serious, long-term condition (a type of COPD) often caused by smoking or long-term exposure to irritants. Both acute and chronic types can cause similar symptoms to a cold, but they tend to be more intense, including a congested chest, coughing up phlegm, difficulty breathing, and wheezing. If you experience breathlessness, persistent cough, or fever, seek medical evaluation [5].

Pneumonia

Although a viral or bacterial infection causes pneumonia, cold weather can increase the risk of respiratory infections that lead to pneumonia and exacerbate existing symptoms [6]. Symptoms of pneumonia may include shallow and rapid breathing, breathlessness, chest pain, and fever.

Whooping Cough (Pertussis)

Whooping cough is an exceptionally contagious respiratory ailment caused by the bacterium Bordetella pertussis. Many individuals experience it as an intense and persistent cough followed by a loud inhalation of breath with a characteristic “whoop” sound, particularly in children. Vaccination is the most effective way to prevent this serious illness [7].

Sinusitis

When a cold strikes, the sinuses – the spaces around the nasal passages – can become inflamed and clogged with mucus. This congestion can set the stage for a bacterial or viral infection, known as sinusitis. This inflammation can cause a runny or stuffy nose and a pounding headache or facial pressure [3].

Asthma

Asthma is a persistent ailment affecting the passageways of the lungs. When confronted with triggers such as cold air [2], dust, or pollen, the airways and muscles can become inflamed and constricted. This leads to common symptoms like coughing, wheezing, shortness of breath, and chest tightness. Unfortunately, breathing problems in cold weather tend to worsen due to dry air resulting in irritation and swelling of the airways. For people with asthma, cold air is a common trigger for bronchospasm [2].

Best Ways for Protecting Your Lungs in Cold Weather

With winter comes an increase in breathing difficulties and often lower air quality, so here’s what you can do to avoid triggers and keep your lungs in good shape:

• Protect Your Airways Outdoors: If you’re going out in cold weather, bundle up! Wearing plenty of layers and covering your mouth and nose with a scarf, mask, or balaclava can help pre-warm and humidify the air you breathe before it reaches your lungs, which may help reduce bronchospasm [1].
• Maintain Indoor Air Quality: Keep your living space clean and hygienic this winter. The increased presence of dust mites, pet dander, and mold indoors can trigger symptoms. Consider using a portable air cleaner with a High-Efficiency Particulate Air (HEPA) filter to improve air quality and reduce airborne particles [8].
• Prioritize Hand Hygiene: Don’t forget to regularly wash your hands, especially before touching your nose or mouth, to reduce the risk of infection.
• Modify Outdoor Activity: If you have an underlying respiratory condition, discuss with your physician how to modify your outdoor exercise. While intense outdoor activities like running or jogging can leave you feeling depleted and struggling to take a breath in the cold, low-impact activities may still be manageable. Consider moving workouts indoors when temperatures are extremely low [2].
• Stay Hydrated and Well-Nourished: Maintaining sufficient hydration is essential, as drinking plenty of fluids keeps phlegm and mucus thin for easier removal, reducing the risk of infection [9]. A balanced diet may help support your respiratory and immune systems. Foods rich in Vitamin C and antioxidants may help support overall lung health [9].
• Adhere to Treatment Plans: Individuals with chronic respiratory conditions, such as asthma or COPD, must take their medications exactly as instructed by their healthcare provider. Always carry a rescue inhaler, if prescribed, in colder months; this can help prevent serious exacerbations [10].

Conclusion

It can be challenging to manage a chronic respiratory condition or recover from an acute infection during the winter months. If you encounter new or worsening symptoms like wheezing, persistent coughing, exhaustion, or significant breathing difficulties, seeking prompt medical evaluation is essential. Never ignore changes in your breathing, as early treatment can prevent serious complications.

Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Please consult a healthcare provider before beginning any new wellness practice or modifying your treatment plan, especially if you have an existing medical condition or are on medication.

References

[1] Sandwell and West Birmingham Hospitals NHS Trust. (2023, December). Keeping well in winter if you have a long term respiratory condition. https://www.swbh.nhs.uk/wp-content/uploads/2023/12/Keeping-well-in-winter-if-you-have-a-long-term-respiratory-condition-ML6294.pdf

[2] Global Initiative for Asthma. (n.d.). FAQs. https://ginasthma.org/about-us/faqs/

[3] Centers for Disease Control and Prevention. (2024, May 22). Common cold. https://www.cdc.gov/diseases/common-cold/index.html

[4] Centers for Disease Control and Prevention. (2024, June 6). How flu spreads. https://www.cdc.gov/flu/about/disease/spread.htm

[5] Sadaf, L. S., Ishtiaq, K., Nawaz, M., & Tahir, S. (n.d.). Bronchitis in winters; understanding the seasonal infection. Biological Times, 3(11), 38–41. https://biologicaltimes.com/wp-content/uploads/journal/published_paper/volume-3/issue-11/BT_2024_8001207.pdf

[6] Cilloniz, C., Ewig, S., Gabarrus, A., Ferrer, M., De La Bella Casa, J. P., Mensa, J., & Torres, A. (2017). Seasonality of pathogens causing community-acquired pneumonia. Respirology, 22(4), 778–785. https://doi.org/10.1111/resp.12978

[7] Banks, H. S. (1951). Whooping-cough. BMJ, 1(4708), 689–692. https://doi.org/10.1136/bmj.1.4708.689

[8] U.S. Environmental Protection Agency. (2025, March 11). Guide to air cleaners in the home. https://www.epa.gov/indoor-air-quality-iaq/guide-air-cleaners-home

[9] Asthma + Lung UK. (2023, February 28). Eating well with a lung condition. https://www.asthmaandlung.org.uk/living-with/healthy-eating/eating-well

[10] Sarker, H. (2021, December 31). Common winter illness: A seasonal suffering—An editorial. Planet, 1(3), 1–6. https://www.bdjournals.org/index.php/planet/article/view/130