Healthy Through Cold Season: How to Keep Your Airways Strong

When the air is cold in the morning, the heating spreads dry heat, and we spend more time indoors, older people in particular feel their airways more acutely: coughing, a scratchy throat, tenacious mucus, or shortness of breath with little exertion. This is unpleasant – but it doesn't have to be accepted as "normal." With easily learned breathing techniques, a pleasant indoor climate, and a few practical daily routines, you can noticeably relieve your airways. This article guides you clearly, step by step, through the most important aspects – including short stories from everyday life, checklists, and a 24-hour plan that is truly practical.

Why are we addressing this topic now? In our community survey, 37.5% of respondents stated that they suffer from respiratory diseases. At the same time, many reported uncertain winter routines ("How often should I ventilate?", "How does pursed-lip breathing work?"). This is precisely where we want to provide guidance – objectively and encouragingly.

Dry heating air irritates mucous membranes; air that is too humid promotes mold. A friendly middle ground supports breathing.

• Humidity: The comfort zone indoors is approximately between 30–65% relative humidity; in practice, a target range of 40–60% has proven effective for many households. A hygrometer (humidity measuring device) helps to keep track.
• Temperature: Living rooms approx. 20–22 °C, bedrooms approx. 16–19 °C are comfortable for many; it is important that you feel comfortable and the air does not dry out.
  

Proper ventilation – especially in winter:

• Shock ventilation (open windows wide, 5–10 minutes), preferably cross-ventilation – this renews room air quickly without cooling down walls. Useful several times a day: in the morning, after cooking/showering, in the evening.
  

Reduce irritants:

• Regularly dust and vacuum (ideally with a HEPA filter), wash bed linen, use strong fragrances sparingly.
  
• Air purifiers with HEPA filters can reduce fine dust and pollen; the study data on health endpoints is mixed – pay attention to appropriate room size and filter changes.

Everyday example: Ms. Kaya (79) placed a hygrometer in her living room. If it shows 32% humidity in the evening, she briefly ventilates, drinks a cup of warm tea, and uses gentle nasal care. Result: less scratching, restful sleep.

Hand hygiene is one of the most important components of infection prevention: wash hands with soap for 20–30 seconds – after shopping, after blowing your nose, before eating. In crowded indoor spaces, distancing, intermittent ventilation, and a mask when appropriate can help. These are simple, effective measures – especially when multiple generations come together.

Prioritize nasal breathing: The nose warms, moistens, and filters the air – this benefits your respiratory tract, especially outdoors in the cold.

Outdoors in the cold:

• Scarf over mouth and nose; inhale through nose – exhale through pursed lips when walking briskly.
  
• Before starting, 1–2 minutes of abdominal breathing and gentle shoulder mobilization.
  

Take early warning signs seriously: Increasing shortness of breath, wheezing, tenacious mucus, fever or chest pain → please consult a doctor (for acute emergencies, call 112).

• Regularly check inhalation technique with a professional (mouthpiece/mask tight, inhale calmly/deeply; rinse mouth depending on the active substance).
• Pursed-lip breathing, breathing-relieving body positions (e.g., coachman's seat), and an individual action plan are established components of self-help.
• Rehabilitation programs recommend breathing therapy (e.g., pursed-lip breathing) as a supplement to medication; it can reduce shortness of breath and hyperinflation and improve resilience.

Small habits have a big impact: By ventilating correctly, coughing gently, and maintaining a suitable room temperature, you can immediately relieve your airways. These are the most common mistakes – and the quick fixes:

Why this is problematic: The tilted position only slowly exchanges air, cools down walls, and can even promote mold in the long run.

A better approach: Ventilate by opening windows wide several times a day for 5–10 minutes, ideally creating a cross-draught (opposite windows/doors). Briefly turn down the heating, then bring it back to a comfortable temperature.

Remember: "Short, wide, done."

Why it's problematic: Very warm air quickly becomes dry – the mucous membranes lose moisture, increasing coughing and a scratchy throat.

A better approach: Keep living areas at approx. 20–22 °C, and bedrooms at 16–19 °C. Monitor humidity with a hygrometer (approx. 40–60%). Drink small sips throughout the day, and ventilate briefly and regularly. If necessary, operate humidifiers hygienically (fresh water daily, cleaning).

Remember: "Comfortably warm instead of desert air."

Why problematic: Intense coughing fits irritate the airways and often make mucus thicker.

Better approach: HUFF-Cough: breathe in calmly, exhale "Haaa" with an open mouth (like breathing on a window pane), 2–3 times, pause briefly, then cough deliberately when mucus rises. Also, drink small sips regularly.

Remember: "Gently loosen instead of coughing hard."

Why it's problematic: Mouth breathing bypasses the natural "filter" and humidification of the nose – the air arrives cold and dry in the bronchi.

How to do it better: Inhale nasally, and when exhaling, you can use the pursed-lip breathing technique ("gently blow out a candle"). Outdoors in the cold, a scarf over your mouth and nose helps as a "heat exchanger."

Remember: "Nose in – pursed lips out."

Why it's a problem: If the medication doesn't reach the lungs properly, it's less effective – and side effects can occur (e.g., hoarseness with cortisone).

How to do it better: Practice the technique regularly with professionals (position, seal, inhalation, spacer if needed). Depending on the preparation, rinse your mouth after use. Keep devices/masks clean and replace them in good time.

Remember: "Proper inhalation has a double effect."

Why it's a problem: A clogged filter cleans less effectively – and in the worst case, the device even blows contaminants back into the room.

How to do it better: Choose a device appropriate for the room size, adhere to the filter's replacement intervals, regularly vacuum/wash the pre-filter (if present), and maintain the device according to the instructions.

Remember: "Only clean filters clean cleanly."

With a few friendly routines – pursed-lip breathing, abdominal breathing, proper ventilation, and a pleasant indoor climate – you can significantly relieve your respiratory tract. Our community survey showed: respiratory problems affect many; that's precisely why it's worth integrating simple steps into your daily life now. Perfection is not important, but rather consistency in small things: practice briefly, ventilate briefly, drink regularly – and clarify warning signs early.

For additional safety in family life, an emergency alarm bracelet for seniors can be useful – as a reassuring net if shortness of breath, dizziness, or a fall unexpectedly occur. This leaves more room for what matters: movement, encounters, and joie de vivre.