7 Herbs for Wildfire Smoke: How to Protect Your Lungs & Calm Your Nervous System

Last Updated: July 2026

Hazy skies, that acrid campfire smell that won’t leave your clothes, an orange haze where the sun used to be. If you’re reading this, you probably know the feeling already. Wildfire smoke season has become a recurring reality for huge parts of North America, not a one-time event, and if smoke-filled air has you wondering how to protect your lungs and your nervous system, you’re in the right place.

Below you’ll find 7 practical, plant-medicine-backed ways to support your body when the air quality drops, including the specific herbs I reach for every single time smoke rolls in, and what I recommend to my wellness clients.

Bookmark this one. Unfortunately, you’ll probably need it again.

Why Wildfire Smoke Keeps Coming Back (And Why This Matters More Than Ever)

When I first wrote about this topic, it was during a historic smoke event that blanketed the northeastern US in orange haze from Canadian wildfires. Since then, smoke-filled skies have shown up again and again— different fires, different regions, same impact on our lungs, our skin, and our nervous systems.

That’s the uncomfortable truth: wildfire smoke isn’t a rare emergency anymore; it’s a season. And like any season, it deserves its own toolkit. That’s what this post is— a toolkit you can return to every single time the air turns thick and orange.

It’s Not Just Your Lungs. Smoke Affects Your Nervous System Too

We tend to think of smoke exposure as purely a lung issue. But your nervous system takes a hit too, not only from worrying about your physical health, but from something more primal: the fear of breathing itself.

Think about it. Breathing is a second-by-second task essential to life, and when the air itself feels unsafe, your body notices. Instead of breathing freely, there can be a subtle tension held in the chest and shoulders, a bracing against each inhale. For some, this taps into something deeper— old fear, old grief, even ancestral patterns around safety and air. Whatever the root, the result is the same: heightened stress layered on top of an already stressful event.

This is exactly why the herbs below aren’t just about your lungs— several of them also support a frazzled nervous system, which matters just as much during smoke season.

Learn more about the Lungs and Grief here.

Before Anything Else: Check Your Local Air Quality

Before you decide whether it’s safe to open a window or head outside, check your real-time Air Quality Index (AQI). The EPA’s AirNow app is a free tool that shows you current and forecasted air quality for your exact location, plus a dedicated Fire and Smoke Map during wildfire season. It only takes a few seconds to check, and it’s the single best way to know whether today calls for a mask, an air filter, or just extra water and rest.

7 Ways to Support Yourself When Smoke Fills the Air

1. Stay Inside When You Can

This isn’t always realistic with work and life obligations, but carve out extra indoor time where you’re able to. Keep windows and doors shut and treat it like a mini indoor retreat for a few days rather than a punishment.

2. Wear an N95 Mask Outdoors

I know, we’re all a little tired of masks. But an N95 mask filters out fine particulates, which is exactly what you need when you have to step outside during smoke events, especially for longer stretches of time.

3. Run an Air Filter (And Change That HEPA Filter)

If you already own an air filter, this is its moment. Just make sure to swap the HEPA filter more frequently than usual as smoke season puts it through extra work.

4. Practice Slow, Deep Breathing

When you’re in a safe indoor space, take a few minutes for slow, deliberate breaths in and out. This helps release some of the bracing tension your body may be holding from the fear of breathing outside. You can even do this with a mask on, as a way of reminding your body: I am safe right now, even if my surroundings aren’t ideal.

5. Drink Extra Water

Smoke and particulates in the air can dry out and irritate the throat and lungs. Extra water helps soothe those tender tissues, dilutes irritants, and supports your body’s natural detoxification process.

6. Reach for Cooling, Moistening Herbs

Here’s where plant medicine really shines. In herbalism, smoke is associated with the element of fire— and like fire, it tends to make the body hot and dry (this is exactly why hydration matters so much, as you just read above).

The antidote is to work with herbs that carry the water element— cooling, moistening plants that bring balance back to a body that’s been dried out and irritated by smoke exposure. Here are my three go-to herbal allies for smoke season:

Mullein (Verbascum thapsus)

Mullein is a lung-specific herb— cooling, moistening, and remarkably good at soothing irritated lung tissue. It doesn’t just soothe, either; it also helps clear congestion and irritants from the lungs. I often include Mullein in formulas for former smokers, and it’s not unusual for people to notice some coughing when they start working with it, as deep-seated irritants from prior exposure get stirred up and released.

The leaf is the part used, and it’s best taken as a tea. One important note: Mullein leaves have tiny hairs that can actually irritate the lungs if they end up in your tea. Skip the metal strainer or cheesecloth. Use a coffee filter or piece of fabric instead, which will catch the hairs and leave you with nothing but soothing tea.

I source my Mullein through Mountain Rose Herbs— it’s the trusted supplier I personally use and recommend for organic, high-quality bulk herbs.

Marshmallow Root (Althaea officinalis)

Marshmallow is prized for its demulcent quality— a slippery, coating property (think the sliminess of chia seeds or okra) that soothes irritated tissue wherever it touches. For a throat that feels raw and scratchy from smoke exposure, Marshmallow Root is exceptional.

The root is used, typically as a tea, and unlike Mullein, there are no irritating hairs to strain out.

Grab organic Marshmallow Root here through Mountain Rose Herbs.

Licorice Root (Glycyrrhiza glabra)

Licorice root is another wonderful demulcent for soothing sensitive respiratory tissue. You’ve likely encountered licorice candy — though the mass-market versions rarely contain real licorice root. The actual herb has a naturally sweet flavor, which some people find almost too sweet.

Licorice root is accessible in several forms (tea, lozenges, and tincture), and you can often find it in sore-throat tea blends at the grocery store or as lozenges at natural health food stores.

One important caution: if you have hypertension (high blood pressure), be cautious with Licorice, as it can raise blood pressure, especially in larger or more frequent doses.

Shop Licorice Root through Mountain Rose Herbs

7. Try a Cool Compress

No herbs on hand? A simple cool, damp washcloth applied to the chest can help relax underlying tissue and provide soothing relief, especially if your chest feels hot, tight, or raw.

Build Your Wildfire Smoke Herbal Kit

The best time to gather these herbs is before smoke season hits, not in the middle of it when everyone else is scrambling for the same supplies. I keep Mullein, Marshmallow Root, and Licorice Root stocked year-round through Mountain Rose Herbs— they’re my go-to source for organic, ethically sourced bulk herbs, and having a small “smoke season kit” ready means you’re never caught without support when the sky turns orange.

Caring for Your Nervous System During Smoke Season

Your lungs aren’t the only thing that needs tending when the air turns heavy. Your nervous system does too. If smoke season tends to leave you feeling on edge, wired, or quietly bracing for the next hazy sky, that’s worth supporting directly, not just pushing through.

Inside Witchbody Wisdom, we work with grounding rituals and seasonal rhythms that help your body feel safe again, even when the world outside feels unpredictable- smoke season included. And if you want a faster, more concentrated reset, The Calming Toolkit was built exactly for moments like this: when your body needs support right now, not in theory.

Frequently Asked Questions

• What herbs are best for wildfire smoke exposure? Mullein, Marshmallow Root, and Licorice Root are three of the most widely used herbs for wildfire smoke support. All three are demulcent and/or lung-specific herbs that soothe irritated respiratory tissue and help ease coughing and throat irritation caused by smoke inhalation.
  
• Can I drink Mullein tea every day during smoke season? Mullein tea is generally considered gentle and safe for regular use during periods of smoke exposure. As always, if you’re pregnant, nursing, or on medication, check with your healthcare provider first.
  
• Is Licorice Root safe for everyone? No. Licorice Root should be used cautiously by anyone with high blood pressure, as it can raise blood pressure with frequent or high-dose use. If you have hypertension, opt for Marshmallow Root or Mullein instead, or look for DGL (deglycyrrhizinated licorice), which doesn’t carry the same blood pressure risk.
  
• How do I check current air quality where I live? The free EPA AirNow app (available for iPhone and Android) shows real-time and forecasted Air Quality Index (AQI) data for your exact location, plus a dedicated Fire and Smoke Map during wildfire season. It’s the quickest way to know when to mask up, run your air filter, or stay indoors.
  
• How long does wildfire smoke affect your lungs and body? This varies by exposure length and individual sensitivity, but supportive herbs, hydration, and clean air can help ease symptoms during and shortly after exposure. If symptoms are severe or persistent, please see a doctor. This post is educational, not a substitute for medical care.

A Gentle Reminder

Smoke season is disorienting, and it’s okay to feel unsettled by it. Take it easy, be gentle with yourself, and let these herbs and small rituals be part of how you move through it, one slow breath at a time.

Want more plant-medicine support delivered straight to you? Explore 1:1 wellness consultations or come sit with us inside The Calming Toolkit, where herbal and nervous-system support are woven together.

This post may contain affiliate links, which means I may earn a tiny thank-you if you purchase, at no added cost to you. I only ever recommend things I trust and love using for my family and/or my wellness practice.