Several teas contain compounds that can reduce airway inflammation, relax the muscles around your airways, and help clear mucus from your lungs. Green tea, peppermint, ginger, eucalyptus, mullein, and licorice root all have research supporting their use for respiratory health, though they work in different ways and some carry important safety considerations.
Green Tea
Green tea is one of the most studied options for long-term lung health. Its key compound acts as a powerful anti-inflammatory and antioxidant in lung tissue, reducing the signaling molecules that drive swelling and scarring in the airways. In animal studies, it has been shown to inhibit the proliferation of cells that create scar tissue in the lungs, reduce collagen buildup, and calm the inflammatory cascade that damages the delicate air sacs where oxygen exchange happens.
The population-level data is striking. A study of middle-aged and older Korean adults found that the incidence of chronic obstructive pulmonary disease (COPD) dropped from 14.1% among people who never drank green tea to 5.9% among those who drank it at least twice daily. After adjusting for other health factors, drinking green tea twice a day was associated with a 38% lower odds of having COPD compared to never drinking it.
Brew green tea at 175 to 180°F for about two minutes. Water that’s too hot will make it bitter and can degrade some of the beneficial compounds. One caution: green tea in high doses can reduce the effectiveness of certain blood pressure medications (beta-blockers) and cholesterol-lowering drugs. If you take either, keep your intake moderate and consistent.
Peppermint Tea
Peppermint works fast. Its primary active component, menthol, relaxes the smooth muscle lining your airways and bronchial tubes. In one study, inhaling peppermint compounds improved forced vital capacity (the total air you can push out of your lungs) by 35%, peak inspiratory flow (how quickly you can breathe in) by 66%, and peak expiratory flow (how quickly you can breathe out) by 65%, all measured within five minutes. After one hour, the improvement in inspiratory flow was still significant.
These effects likely come from menthol’s ability to relax the bands of muscle that can tighten around your airways. There’s also evidence that menthol lowers surface tension inside the lungs, which may help the tiny air sacs inflate and deflate more easily. For immediate relief from congestion or a feeling of restricted breathing, peppermint tea is one of the most noticeable options. Brew it at a full boil (212°F) for three to four minutes, and inhale the steam as it steeps for an added benefit.
Ginger Tea
Ginger contains several active compounds that directly relax the smooth muscle in your airways. Research published in the American Journal of Respiratory Cell and Molecular Biology found that one of ginger’s primary components significantly reduced airway resistance in mice when delivered before a challenge that would normally cause airway tightening. The effect didn’t increase baseline airway resistance, meaning it relaxed the airways without any rebound tightening.
This matters if you deal with conditions where your airways overreact to triggers, like asthma or allergic responses. Three specific compounds isolated from ginger all demonstrated the ability to relax airway smooth muscle, and they did so in part by altering how calcium moves in and out of the muscle cells that control airway diameter. To make ginger tea, slice fresh ginger root into thin pieces, steep in boiling water for five to ten minutes, and strain. The longer you steep, the stronger the effect.
Eucalyptus Tea
Eucalyptus is a powerhouse for respiratory conditions because its main active compound works on multiple fronts simultaneously: it kills bacteria, suppresses coughs, opens the airways, thins mucus, reduces inflammation, and helps the tiny hair-like structures in your airways move mucus upward and out more efficiently. This combination makes it particularly useful during bronchitis, colds, and sinus infections.
In a clinical trial of 413 patients with acute bronchitis, a eucalyptus-based preparation taken four times daily for two weeks significantly reduced both daytime and nighttime coughing, improving sleep quality. In another study, adults with colds who inhaled eucalyptus-containing steam for one hour showed significant improvements in multiple measures of lung function, including total lung capacity and the speed of exhalation.
Eucalyptus tea is typically made from dried leaves steeped at a full boil for three to four minutes. Use it in moderation, as concentrated eucalyptus oil can be irritating. Drinking the tea and breathing in the steam while it cools gives you both internal and topical airway benefits.
Mullein Tea
Mullein has a long history of use for coughs and chest congestion, and its mechanism is straightforward. The plant contains two types of compounds that work together. First, it’s rich in mucilage, a gel-like substance that coats and soothes irritated mucous membranes in the throat and airways. This demulcent effect calms the cough reflex at the source. Second, mullein contains saponins, compounds that reduce surface tension in fluids. In your airways, this helps loosen and thin sticky mucus so it’s easier to cough up and clear out.
Mullein tea is mild-tasting and gentle, making it a good daily option if you’re dealing with persistent mucus or a lingering cough. Use dried mullein leaves steeped in boiling water for three to four minutes, and strain through a fine filter or cheesecloth to remove the tiny plant hairs that can irritate the throat.
Licorice Root Tea
Licorice root has documented anti-inflammatory, antiallergic, and antiviral properties. In asthma research, its primary active compound produced remarkable changes in lung tissue. Mice with chronic asthma that received it showed significantly fewer mucus-producing cells and fewer inflammatory mast cells in their airways. The thickness of the airway lining, the basement membrane beneath it, and the smooth muscle layer surrounding the airways all returned closer to normal. Under microscopic examination, the airway tissue in the treated group appeared normal, with healthy ciliated cells and properly functioning secretory cells.
However, licorice root carries a real safety concern that makes it the one tea on this list you need to approach carefully. The same active compound that helps your lungs can raise your blood pressure and lower your potassium levels. Doses as small as 75 mg of the active compound daily for two weeks have been shown to significantly raise systolic blood pressure. A survey of 33 brands of licorice tea found an average of about 31.5 mg of this compound per cup, though the range varied enormously from brand to brand.
The European Scientific Committee on Food recommends no more than 10 mg daily for ongoing consumption, which is less than half a cup of most licorice teas. One reported case involved a patient drinking six cups daily who developed high blood pressure and low potassium. Her symptoms resolved completely within two weeks of stopping the tea. If you want to try licorice root tea for your lungs, limit yourself to a few cups per week rather than daily use, and avoid it entirely if you have high blood pressure or take heart medications.
How to Get the Most From These Teas
Herbal teas (mullein, peppermint, ginger, licorice, eucalyptus) all brew best at a full boil of 212°F for three to four minutes. Green tea is the exception: use water at 175 to 180°F and steep for only two minutes to preserve its beneficial compounds without extracting too much bitterness.
Combining teas can be effective. A blend of peppermint and eucalyptus gives you both immediate airway-opening sensation and mucus-thinning action. Green tea with ginger combines long-term anti-inflammatory protection with smooth muscle relaxation. If you’re dealing with an active cold or chest congestion, lean toward peppermint, eucalyptus, and mullein. For ongoing lung health and reducing chronic inflammation, green tea consumed at least twice daily has the strongest evidence.
If you take blood thinners like warfarin, be cautious with chamomile and high-dose green tea, both of which can alter how your body processes the medication. Green tea in large amounts can also interfere with certain beta-blockers and cholesterol medications. Licorice root interacts with blood pressure drugs and diuretics. For most people drinking one to three cups daily of the other teas on this list, significant drug interactions are unlikely, but consistency matters more than quantity if you’re on medication, since sudden changes in herbal intake can shift how your body handles certain drugs.