Wildfires are becoming more common and intense, leaving behind more than just destruction—they fill the air with harmful smoke that can linger for days or even weeks. This smoke contains fine particles and toxic gases that can irritate the lungs, making it difficult to breathe and increasing the risk of respiratory issues.
Thankfully, there are natural ways to help your lungs recover and remove these harmful pollutants. Whether you’ve been exposed briefly or for an extended period, taking steps to detox your lungs can improve your respiratory health and help you breathe more easily.
In this article, we’ll explore practical tips to support your lung function, reduce inflammation, and promote healing after exposure to wildfire smoke.
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How to Detox Your Lungs After Wildfire Smoke Inhalation
- Hydrate Consistently
- Use a Humidifier or Take Steam Inhalation
- Practice Deep Breathing Exercises
- Consume Anti-Inflammatory Foods
- Perform Airway Clearance Techniques
- Take Lung-Supporting Supplements
- Avoid Further Irritants
- Engage in Moderate Exercise
- Try Herbal Remedies
- Seek Medical Support if Symptoms Persist
Watch this video and keep reading to learn more about effective ways to detox your lungs and protect your respiratory health after wildfire smoke exposure.
1. Hydrate Consistently
Staying hydrated is one of the simplest yet most effective ways to detox your lungs after exposure to wildfire smoke. Drinking plenty of water helps thin mucus, making it easier for your body to expel harmful particles and pollutants trapped in your respiratory system.
Proper hydration also supports overall lung function and helps combat inflammation caused by smoke inhalation. In addition to water, you can consume herbal teas and electrolyte-rich drinks to replenish fluids and maintain balance.
Avoid dehydrating beverages like alcohol and excessive caffeine, as they can dry out your airway tissues. By keeping your body consistently hydrated, you give your lungs the support they need to recover, flush out toxins, and function at their best.
2. Use a Humidifier or Take Steam Inhalation
Using a humidifier or practicing steam inhalation can help soothe irritated airways and improve lung clearance after inhaling wildfire smoke. A humidifier adds moisture to the air, preventing dryness that can exacerbate coughing and throat irritation.
Steam inhalation, on the other hand, provides immediate relief by loosening mucus and promoting easier breathing. Simply inhaling steam from a bowl of hot water with a towel over your head for 5–10 minutes can open up airways and help expel trapped particles.
For added benefits, consider adding essential oils like eucalyptus or peppermint, which are known for their anti-inflammatory and decongestant properties. Regularly using these methods can enhance lung function, ease discomfort, and support your respiratory system’s natural detoxification process.
3. Practice Deep Breathing Exercises
Deep breathing exercises can significantly enhance lung function and aid in detoxification after wildfire smoke exposure. These exercises help strengthen the respiratory muscles, improve oxygen exchange, and expel lingering irritants from the lungs.
One effective method is diaphragmatic breathing, where you inhale deeply through your nose, allowing your belly to expand, and exhale slowly through your mouth. Another option is pursed-lip breathing, which can reduce shortness of breath and enhance airflow.
Practicing these techniques for a few minutes several times a day can increase lung capacity, reduce inflammation, and promote relaxation. Incorporating mindful breathing exercises not only supports lung detoxification but also helps manage anxiety or stress triggered by respiratory discomfort.
4. Consume Anti-Inflammatory Foods
Incorporating anti-inflammatory foods into your diet can help your lungs recover after inhaling wildfire smoke. Certain foods, such as leafy greens, berries, turmeric, ginger, and fatty fish, are rich in antioxidants and compounds that combat inflammation and oxidative stress in the lungs.
Citrus fruits, high in vitamin C, can boost your immune system and aid in repairing damaged tissues. Foods rich in omega-3 fatty acids, like salmon and walnuts, have been shown to reduce lung inflammation and improve respiratory function.
Avoid processed foods, sugary drinks, and anything high in trans fats, as they can exacerbate inflammation. By nourishing your body with anti-inflammatory foods, you provide essential nutrients that support the healing and detoxification process of your lungs.
5. Perform Airway Clearance Techniques
Airway clearance techniques help remove mucus, debris, and irritants from the lungs, making it easier to breathe after exposure to wildfire smoke. One common method is controlled coughing, which involves taking a deep breath, holding it for a few seconds, and then coughing forcefully to expel mucus.
Another effective technique is postural drainage, where you lie in specific positions to allow gravity to assist in draining mucus from different parts of the lungs. Chest percussion, where gentle taps are applied to the chest or back, can also loosen mucus buildup.
These techniques are particularly helpful for individuals prone to mucus retention or those with respiratory conditions. Regularly practicing airway clearance can enhance lung function and accelerate the detoxification process.
6. Take Lung-Supporting Supplements
Certain supplements can help strengthen your lungs and support their recovery after exposure to wildfire smoke. For example, N-acetylcysteine (NAC) is known for its ability to thin mucus and act as a powerful antioxidant, helping to clear out toxins and reduce oxidative stress in lung tissues.
Omega-3 fatty acids, found in fish oil supplements, have anti-inflammatory properties that can soothe irritated airways. Vitamin C and vitamin D can also boost immune function and support tissue repair.
Herbal supplements, such as those containing mullein or ginger, can further aid in soothing inflammation and promoting lung health. However, it’s important to consult a healthcare professional before adding supplements to your routine to ensure they’re safe and appropriate for your specific needs.
7. Avoid Further Irritants
To help your lungs recover after inhaling wildfire smoke, it’s crucial to minimize exposure to additional irritants. Avoid smoking, as it introduces harmful toxins that can worsen inflammation and hinder the healing process.
Stay away from strong household chemicals, aerosol sprays, and pollutants that can further irritate your respiratory system. If you live in an area with ongoing poor air quality, use an N95 mask when outdoors and consider using an air purifier indoors to remove fine particles.
Keep windows and doors closed during high-smoke periods, and avoid strenuous outdoor activities. By creating a clean and safe environment, you allow your lungs to detox and heal more effectively while preventing further damage.
8. Engage in Moderate Exercise
Moderate exercise can help improve lung function and promote the expulsion of harmful particles after wildfire smoke exposure. Activities like walking, light cycling, or yoga encourage deeper breathing, which can help clear out mucus and improve oxygen exchange in the lungs.
Exercise also increases blood circulation, which supports the delivery of nutrients to damaged tissues and aids in the removal of toxins. However, it’s important to monitor air quality before exercising outdoors—if conditions are poor, opt for indoor activities in a well-ventilated space or gym.
Avoid high-intensity workouts that may strain inflamed airways. By incorporating gentle, consistent movement into your daily routine, you support your lungs’ natural detoxification and recovery process without overexertion.
9. Try Herbal Remedies
Herbal remedies can be a natural and effective way to support lung detoxification after exposure to wildfire smoke. Herbs such as mullein, eucalyptus, and peppermint have soothing and expectorant properties that help clear mucus and ease irritation in the airways.
Mullein tea, for example, is often used to relieve coughing and support overall lung function. Eucalyptus oil, when inhaled as steam, can open up airways and act as a natural decongestant. Ginger and turmeric are also popular due to their anti-inflammatory and antioxidant benefits.
Herbal remedies can be consumed as teas, tinctures, or inhaled through steam. However, it’s important to ensure the herbs are safe for your health condition and consult with a healthcare professional if needed.
10. Seek Medical Support if Symptoms Persist
If symptoms such as persistent coughing, shortness of breath, chest pain, or wheezing continue despite home remedies, it’s important to seek medical support. Prolonged exposure to wildfire smoke can cause serious respiratory issues, including bronchitis, asthma flare-ups, or even more severe conditions like lung inflammation.
A healthcare professional can evaluate your symptoms, conduct necessary tests, and recommend treatments such as inhalers, bronchodilators, or corticosteroids to reduce inflammation. In some cases, oxygen therapy may be necessary if oxygen levels are low.
Seeking medical attention early can help prevent long-term damage and ensure that you receive appropriate care. Don’t hesitate to consult a doctor if you experience severe or worsening symptoms, as respiratory complications can escalate quickly.
FAQs About Detoxing Your Lungs After Wildfire Smoke Inhalation
What Does Wildfire Smoke Do to Your Lungs?
Wildfire smoke contains harmful particles and gases that can penetrate deep into your lungs, causing inflammation, irritation, and reduced lung function.
These fine particles can aggravate respiratory conditions like asthma or COPD and may lead to symptoms such as coughing, wheezing, shortness of breath, and chest tightness.
Note: Prolonged exposure can even increase the risk of long-term lung damage if not properly managed.
Can Lungs Recover from Wildfire Smoke?
Yes, lungs can recover from wildfire smoke exposure, especially with proper care. The lungs have a natural ability to clear out pollutants over time, though recovery speed depends on the level of exposure and individual health.
Steps such as staying hydrated, practicing deep breathing exercises, and avoiding further irritants can accelerate the healing process. However, individuals with pre-existing respiratory issues may need medical support to aid recovery.
How Do You Get Rid of Smoke Damage in Your Lungs?
To help remove smoke particles from your lungs, focus on staying hydrated, as water helps thin mucus and flush out toxins. Breathing exercises can also help clear airways, and using steam inhalation or a humidifier can soothe irritated lungs.
Anti-inflammatory foods and supplements, such as ginger or N-acetylcysteine (NAC), can support lung detoxification. If symptoms persist or worsen, consult a healthcare professional for additional treatment options.
How to Purify Air from Wildfire Smoke?
To purify air from wildfire smoke, use an air purifier with a HEPA filter, as it can trap fine smoke particles. Keep windows and doors closed during smoke events, and seal gaps to prevent outdoor air from seeping in.
Avoid burning candles or using other indoor sources of smoke. Additionally, consider creating a “clean room” with minimal airflow from the outside, and avoid using fans that draw in smoky air from outdoors.
How to Treat Smoke Inhalation from a Wildfire?
Treating smoke inhalation starts with getting to fresh air as soon as possible. Hydrate to soothe your throat and help your lungs expel harmful particles. Over-the-counter saline sprays can help clear nasal passages, while steam inhalation can loosen mucus in your lungs.
If symptoms like persistent coughing, chest pain, or shortness of breath occur, seek medical attention promptly. Severe cases may require oxygen therapy or medications like bronchodilators to reduce airway inflammation.
How Long Does It Take for Lungs to Heal from Wildfire Smoke?
The healing time for lungs after wildfire smoke exposure varies based on the level of exposure and individual health. For mild cases, symptoms may resolve within a few days to weeks with proper care, such as hydration and rest.
However, for those with pre-existing respiratory conditions, it may take several weeks or longer to fully recover. In severe cases, professional medical treatment may be necessary, and some individuals may experience long-term effects if exposure was prolonged or significant.
Final Thoughts
Caring for your lungs after wildfire smoke exposure is essential for your overall health and well-being. By incorporating simple lifestyle adjustments, such as staying hydrated, using air purifiers, and consuming antioxidant-rich foods, you can help your body naturally cleanse itself of toxins.
Additionally, breathing exercises and steam therapy can further soothe your airways and promote lung detoxification. While these methods can be highly effective, always seek medical advice if you experience persistent symptoms or breathing difficulties.
Prioritizing your lung health can make a significant difference in your recovery and resilience during wildfire season and beyond.
Written by:
John Landry is a registered respiratory therapist from Memphis, TN, and has a bachelor's degree in kinesiology. He enjoys using evidence-based research to help others breathe easier and live a healthier life.
References
- Reid CE, Brauer M, Johnston FH, Jerrett M, Balmes JR, Elliott CT. Critical Review of Health Impacts of Wildfire Smoke Exposure. Environ Health Perspect. 2016.
- Wilgus ML, Merchant M. Clearing the Air: Understanding the Impact of Wildfire Smoke on Asthma and COPD. Healthcare (Basel). 2024.