But when infections, allergens, or inflammation disrupt this process, you may end up dealing with symptoms like coughing and sinus congestion.
Coughing is your body’s way of clearing out irritants, but when it lingers, it might signal a bigger issue. Sinus congestion, often caused by sinusitis or allergies, can result in a stuffy nose, facial pressure, and trouble breathing. Luckily, herbs from both Western and Ayurvedic traditions can help soothe your airways, clear mucus, and boost your immune system.

1. Mullein (Verbascum thapsus)
Mullein is known for its soothing properties, helping to calm dry, tickly coughs. It also acts as an expectorant, loosening and expelling mucous, which is perfect for coughs caused by bronchitis or colds. Mullein also helps reduce inflammation and ease hoarseness, making it ideal for upper respiratory irritations.

2. Elecampane (Inula helenium)
Elecampane is known for clearing mucous from the airways and reducing persistent coughing. It’s particularly effective for dry coughs and chronic conditions like bronchitis. It has antitussive properties, meaning it can help reduce coughing, particularly dry, non-productive coughs that don’t bring up mucous. Antitussives are commonly used to manage persistent coughs by calming the cough reflex and preventing further irritation in the throat and airways.

3. White Horehound (Marrubium vulgare)
This herb is valued for its expectorant properties, which help to loosen and expel mucous. White horehound is effective for treating respiratory conditions like bronchitis and congestion, especially when mucous is thick and stubborn. It helps improve breathing and relieve discomfort from respiratory infections.

4. Ginger (Zingiber officinale)
Ginger is a powerful remedy for colds, flu, and bronchitis. It works as a diaphoretic, expectorant, and antitussive, helping clear chest congestion, ease coughing, and promote respiratory health. Ginger is widely used in many cultures for relieving persistent coughs.

1. Silk Tree (Albizia lebbeck)
A key herb in Ayurvedic medicine, the silk tree is used to treat allergic rhinitis, sinusitis, and chronic sinus congestion. This herb helps reduce symptoms like nasal blockage and sinus pressure. In Ayurveda, Albizia lebbeck is also used to address conditions like chronic cough (Kasa), rhinitis (Pinasa), and general inflammation (Sotha), making it a valuable tool for promoting respiratory health.

2. Garlic (Allium sativum)
Garlic has long been used to treat respiratory issues like coughs, colds, and rhinitis. With its antiseptic and antiviral properties, it’s effective for clearing nasal congestion and reducing mucus buildup in the upper respiratory tract.

3. Horseradish (Armoracia rusticana)
Horseradish is a spicy herb known for clearing mucous and easing sinus pressure, especially in conditions like sinusitis. It helps stimulate mucous clearance and is often used to treat bronchial congestion and hoarseness.

4. Baical Skullcap (Scutellaria baicalensis)
Baical skullcap is used in traditional Chinese medicine to clear "heat" and excess dampness in the body. It’s particularly effective for conditions that cause thick, yellow mucous and inflammation, promoting the removal of excess mucus and cooling the body.

Vitamin D plays an essential role in supporting your immune system and respiratory health. Known as the "sunshine vitamin," it’s made when your skin is exposed to sunlight. However, if you don’t get enough sun, you may be at risk for a deficiency.

People with darker skin, older adults, or those who spend a lot of time indoors are more likely to have low vitamin D levels. This vitamin does more than help your bones—it's crucial for fighting infections, including respiratory issues like colds and sinusitis.

Herbs and vitamin D are great tools for supporting your respiratory health but always check with your doctor before adding new supplements or herbs, especially if your symptoms persist.