health

Respiratory Health Support

See how respiratory health support fits into a broader wellness reference.

3Supplements
40Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

43 options:12 some evidence6 mixed16 not enough evidence1 not tested in people7 personal stories only1 no benefit found

What studies foundSize of effect

QigongpracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
18 of 19 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A 2019 meta-analysis of randomized trials found a 0.32 L improvement in a respiratory measure among 993 people in its analysis. In a 2025 meta-analysis of randomized trials, Tai Ji and/or Qigong increased %PredFEV1 by 3.46% among people with stable COPD.
Open the Qigong page
AcupuncturepracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 6 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
In patients with COPD exacerbations, a pooled analysis of randomized trials found higher FEV_1 values with acupuncture than with usual treatment. Another pooled analysis found coughing lasted 3.22 days less among 364 people in its cough-duration analysis.
Open the Acupuncture page
Tai ChipracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
5 of 6 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Tai Chi page
CyclingpracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Cycling page
SwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized and non-randomized human studies found higher peak expiratory volume with swimming among children and adolescents with asthma alone. The reported benefit was specific to this lung-function measure and population.
Open the Swimming page
Finnish SaunapracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
5 of 6 studies found a benefit; 1 found none. Strongest study: a systematic review of studies.
Open the Finnish Sauna page
Mindfulness MeditationpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A review reported reduced momentary breathlessness with a digital mindfulness intervention in people with COPD, and a brief body-scan intervention was associated with a 1.2-unit reduction on a breathlessness scale. In people with asthma, improved asthma control was associated with changes in connectivity between brain regions involved in attention and emotion regulation.
Open the Mindfulness Meditation page
Brisk WalkingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2022 review pooling randomized trials found improved FEV1 in three studies involving people with COPD. In a 2023 trial, 12-week brisk walking and Taijiquan improved forced vital capacity by 176 mL.
Open the Brisk Walking page

Cupping TherapypracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a trial of 103 people, the MTTS score increased from 11.44 before WCT to 24.24 at the eighth week. A separate trial found cough alleviated more in the galbanum group than in the control group.
Open the Cupping Therapy page
Acceptance and Commitment Therapy (ACT)practiceSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Acceptance and Commitment Therapy (ACT) page
Swedish (Classic) MassagepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
Open the Swedish (Classic) Massage page
PilatespracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2018 trial of 31 participants reported that MIP increased from 36.55 to 78.55 cm/H2O. A 2025 trial of 43 participants also found a difference between groups over time in lung capacity after 24 weeks.
Open the Pilates page
TENS / EMS TherapypracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 4 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found that acupuncture-point TENS increased forced expiratory volume in 1 s by 0.13 L in people with COPD. A separate randomized trial of 12 people reported a between-group difference in the Ti/Ttot ratio at T3.
Open the TENS / EMS Therapy page
BreathworkpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
44 of 52 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
Open the Breathwork page
Nasal Irrigation (Neti Pot)practiceMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
38 of 45 studies found a benefit; 7 found none. Strongest study: a pooled analysis of several trials.
For chronic rhinosinusitis, a pooled analysis of randomized trials reported that saline used alone helped treat symptoms. Findings across the reported interventions are not uniform: a separate pooled analysis of randomized and non-randomized human studies reported a −1.2-point result for hydrogen-rich water (95% CrI), which does not establish a consistent effect of nasal irrigation.
Open the Nasal Irrigation (Neti Pot) page
Pursed-Lip BreathingpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
11 of 13 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 1,098 people found a small improvement in forced expiratory volume in 1 s. Results for breathlessness and health-related quality of life have been inconsistent across trials, so improvements in these areas are not established consistently.
Open the Pursed-Lip Breathing page
CardiopracticeMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
7 of 8 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found improvements in forced vital capacity and reported that aerobic exercise plus respiratory muscle training ranked more favorably than other treatments except aerobic exercise alone. However, a systematic review pooling randomized trials found no statistically significant difference in dyspnea scores, so respiratory outcomes were not consistent.
Open the Cardio page
Laughter Yoga / TherapypracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a systematic review of studies.
A review of randomized and non-randomized human studies reported improvement in vital capacity. In a separate quasi-experimental study of 64 people, forced expiratory volume in 1 second (FEV1) increased; the studies included people with chronic kidney disease or tuberculosis.
Open the Laughter Yoga / Therapy page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
7 of 11 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found lower risk of postoperative pulmonary infection with HIIT, while another review reported better pulmonary function and lower-extremity muscle strength than moderate-intensity continuous training among 597 people in its analysis. A separate pooled analysis did not find a statistically significant effect on FEV1%.
Open the High-Intensity Interval Training (HIIT) page
YogapracticeNot enough evidence
Too few or too small studies to know if it works.
7 of 11 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A 2026 pooled analysis of randomized trials found improved FVC % predicted after 6 wk compared with control among 347 people. Findings were not consistent across comparisons: another analysis found no statistically distinguishable differences between yoga and usual care on a respiratory quality-of-life measure among 103 people.
Open the Yoga page
Alternate Nostril Breathing (Nadi Shodhana)practiceNot enough evidence
Too few or too small studies to know if it works.
All 7 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a 2021 randomized trial of 100 participants, FVC rose from 3.342 to 3.691 L in males and from 2.381 to 2.702 L in females in the experimental group.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
Open the Meditation page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Forest Bathing (Shinrin-yoku) page
Hatha YogapracticeNot enough evidence
Too few or too small studies to know if it works.
5 of 6 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
In a randomized trial of 52 people, forced vital capacity increased more after 4 weeks in the 60 mHY group than in the 30 mHY and control groups. A separate randomized trial of 27 people reported increased peak nasal inspiratory flow after 8 weeks in the yoga group.
Open the Hatha Yoga page
Red Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A trial involving 62 people with allergic rhinitis reported improved peak nasal inspir
Open the Red Light Therapy (Photobiomodulation) page
Grounding / EarthingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a study that followed people over time.
A 2023 cohort of 71 people with COVID-19 reported that dyspnea and cough improved after earthing, alongside fever, weakness, headache, chest pain, loss of taste and smell, anorexia, and body pain.
Open the Grounding / Earthing page
Hot BathpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Open the Hot Bath page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A 2022 trial of 41 healthy participants reported a forced expiratory volume in the first second difference of 0.65 L.
Open the Latin Dance Fitness page
Strength TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Open the Strength Training page
Vinyasa YogapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial, the yoga group’s measured respiratory value rose from 95.30 (12.07) to 119.00 (25.80)% after 12 weeks; the paired mean difference was 26.4. The trial included 18 healthy people.
Open the Vinyasa Yoga page
Tabata TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A 2025 randomized trial of 15 participants reported an effect on FEV1 %.
Open the Tabata Training page
Wim Hof Method BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a small pilot study.
A 2023 pilot study of 10 participants found that the hyperventilation sumscore decreased after the intervention. The finding was measured in people with a clinical condition.
Open the Wim Hof Method Breathing page
Coherent BreathingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a small pilot study.
In a 2025 pilot involving 15 people, NQ scores—a measure of disturbed breathing on a 0–64 scale—were lower than baseline six weeks and three months after the intervention.
Open the Coherent Breathing page
Turkey TailsupplementNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
Open the Turkey Tail page
Heating Pads / Warm CompressespracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
The proposed rationale is that chest warming may help loosen secretions and reduce bronchospasm in mild respiratory conditions.
Open the Heating Pads / Warm Compresses page
Box BreathingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Box Breathing page
FastingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Fasting page
Ice Bath / Cold PlungepracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Ice Bath / Cold Plunge page
Infrared SaunapracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Infrared Sauna page
Oil PullingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Oil Pulling page
ChagasupplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Chaga page
Sea Moss (Irish Moss)supplementOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Sea Moss (Irish Moss) page
Mobility TrainingpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
The proposed link between this practice and respiratory health remains theoretical; a human effect has not been established.
Open the Mobility Training page

Show all 43

Comparing practices

QigongSome evidence it helpsSize of effect: Large16 trials
Tai ChiSome evidence it helpsSize of effect: Medium5 trials
Acceptance and Commitment Therapy (ACT)Some evidence it helpsSize of effect: Large2 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it43 listed

AllSupplementsPractices

Start here

Most likely to help, from the evidence we have

PracticesCyclingCertaintyMediumSourceMeta-analysisSmall effect3 other sources
A pooled analysis of randomized trials found shorter MV time (SMD = −0.28; 95% CI [−0.47 to −0.10], P = .001) among 2,405 people in its outcome analysis. In a separate randomized trial of 24 people, end-exercise dyspnea on the Borg CR10 scale was lower with ECC than with the control condition by −1.4 (P<.001).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Copd
Covid 19
Pneumonia
Surgery Post
Study result
It shortens MV time (SMD = −0.28; 95% CI [−0.47 to −0.10], P = .001)
Open Cycling
→
PracticesBreathworkCertaintyMediumSourceMeta-analysisSmall effectconflicting findings52 other sources
Pooled analyses whose designs were not recorded found lower postoperative pneumonia incidence with breathing exercises in patients with lung cancer: one analysis included 1,429 people and reported RR = 0.35 [0.25, 0.51]. Findings vary by outcome: a pooled analysis of randomized trials involving 280 people found no clear advantage for breathing exercises over yoga on the respiratory questionnaire outcome.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Asthma
Back Pain
Cancer
Copd
Covid 19
Cystic Fibrosis
+6 more
Study result
breathing exercises could significantly reduce the incidence of postoperative pneumonia in patients with lung cancer [RR = 0.35, 95%CI (0.25, 0.51), P < 0.001]
Open Breathwork
→
PracticesNasal Irrigation (Neti Pot)CertaintyMediumSourceMeta-analysisSmall effectconflicting findings46 other sources
For chronic rhinosinusitis, a pooled analysis of randomized trials reported that saline used alone helped treat symptoms. Findings across the reported interventions are not uniform: a separate pooled analysis of randomized and non-randomized human studies reported a −1.2-point result for hydrogen-rich water (95% CrI (−2.4, 0.10)), which does not establish a consistent effect of nasal irrigation.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Allergic Rhinitis
Allergies
Asthma
Common Cold
Covid 19
Respiratory Infection
+3 more
Study result
There is evidence that saline is beneficial in the treatment of the symptoms of chronic rhinosinusitis when used as the sole modality of treatment.
Open Nasal Irrigation (Neti Pot)
→
PracticesPursed-Lip BreathingCertaintyMediumSourceMeta-analysisSmall effectconflicting findings13 other sources
A pooled analysis of randomized trials involving 1,098 people found a small improvement in forced expiratory volume in 1 s. Results for breathlessness and health-related quality of life have been inconsistent across trials, so improvements in these areas are not established consistently.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Copd
Covid 19
Study result
Significant improvements were found in forced expiratory volume in 1 s (FEV 1 ) (SMD = 0.47, 95% CI = 0.27-0.67, P P
Open Pursed-Lip Breathing
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PracticesQigongCertaintyMediumSourceRCTLarge effect19 other sources
A 2019 meta-analysis of randomized trials found a 0.32 L improvement in a respiratory measure among 993 people in its analysis. In a 2025 meta-analysis of randomized trials, Tai Ji and/or Qigong increased %PredFEV1 by 3.46% among people with stable COPD.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Cancer
Copd
Covid 19
Lung Cancer
Stroke
Stroke Recovery
Study result
MD, 0.32 L; 95% CI, 0.09–0.56 L; P < 0.001
Open Qigong
→
PracticesAcupunctureCertaintyMediumSourceRCTSmall effect7 other sources
In patients with COPD exacerbations, a pooled analysis of randomized trials found higher FEV_1 values with acupuncture than with usual treatment. Another pooled analysis found coughing lasted 3.22 days less among 364 people in its cough-duration analysis.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Allergic Rhinitis
Asthma
Copd
Gerd
Pneumonia
Stroke
Study result
compared with UT, AA [MD = 0.50, 95% CrI (0.47, 0.54)] ... were associated with higher FEV_1 values in patients with AECOPD.
Open Acupuncture
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PracticesTai ChiCertaintyMediumSourceRCTModerate effect6 other sources
In studies of COPD, a pooled analysis of randomized trials found improved respiratory health-related quality-of-life scores with Tai Chi (MD = −9.16; 95% CrI −16.89 to −1.76), where lower SGRQ scores indicate improvement. Another pooled analysis reported a 0.13 L improvement, but results across studies were highly heterogeneous (I² = 95%).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Copd
Study result
Tai Chi and Baduanjin produced meaningful SGRQ reductions. Tai Chi vs. UC: MD = −9.16 (95% CrI −16.89 to −1.76). SGRQ is a lower-is-better instrument, so the reduction is an improvement.
Open Tai Chi
→

Medium probability(11)

PracticesTENS / EMS TherapyCertaintyMediumSourceRCT4 other sources
Pooled analyses whose designs were not recorded found that acupuncture-point TENS increased forced expiratory volume in 1 s by 0.13 L (95% CI 0.11–0.16) in people with COPD. A separate randomized trial of 12 people reported a between-group difference in the Ti/Ttot ratio at T3 (MD = 0.09, 95% CI: 0.01 to 0.17).
Who was studied
People with a condition
Copd
Study result
acu-TENS showed positive effects in forced expiratory volume in 1 s (FEV1) [MD = 0.13 L, 95% CI (0.11–0.16), P < 0.00001]
Open TENS / EMS Therapy
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PracticesSwimmingCertaintyMediumSourceRCT3 other sources
A pooled analysis of randomized and non-randomized human studies found higher peak expiratory volume with swimming among children and adolescents with asthma alone (mean difference 63.49 L/min; 95% CI 25.01-101.97). The reported benefit was specific to this lung-function measure and population.
Who was studied
Healthy people and patients
Hypertension
Study result
significant effects of swimming vs. the control were found only for peak expiratory volume ... children/adolescents with asthma alone (mean difference 63.49 L/min; 95% CI 25.01-101.97)
Open Swimming
→
PracticesCardioCertaintyMediumSourceRCTTrivial effectconflicting findings8 other sources
Pooled analyses whose designs were not recorded found improvements in forced vital capacity (FVC = 0.11 L, p < 0.01) and reported that aerobic exercise plus respiratory muscle training ranked more favorably than other treatments except aerobic exercise alone. However, a systematic review pooling randomized trials found no statistically significant difference in dyspnea scores, so respiratory outcomes were not consistent.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Breast Cancer
Cancer
Colon Cancer
Copd
Lung Cancer
Prostate Cancer
Study result
AE + RMT was more effective than the other treatments except for AE, while AE was more effective than no exercise therapy (SUCRA: AE+RMT 97.62%, AE 76.33%)
Open Cardio
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PracticesMindfulness MeditationCertaintyMediumSourceRCT2 other sources
A review reported reduced momentary breathlessness with a digital mindfulness intervention in people with COPD, and a brief body-scan intervention was associated with a 1.2-unit reduction on a breathlessness scale. In people with asthma, improved asthma control was associated with changes in connectivity between brain regions involved in attention and emotion regulation.
Who was studied
People with a condition
Asthma
Study result
Tschenett et al. reported that a digital MBI significantly reduced momentary dyspnea (ηp² = 0.70, p < 0.001) in COPD patients... Perkins-Porras et al. noted a clinically meaningful reduction in dyspnea following a brief body scan intervention (Borg Dyspnea −1.2 units, p = 0.02)... Hiles et al. impro
Open Mindfulness Meditation
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PracticesFinnish SaunaCertaintyMediumSourceClinicalModerate effect7 other sources
A 2018 pooled analysis of randomized and non-randomized human studies found improved peak nasal inspiratory flow and FEV1 in the sauna group compared with the control group; this outcome's analysis included 26 people. Separately, a 2017 cohort study of 2,210 people associated 2-3 sauna sessions per week with lower pneumonia incidence (HR 0.67 [0.53, 0.83]).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Allergic Rhinitis
Ankylosing Spondylitis
Asthma
Chronic Fatigue Syndrome
Common Cold
Copd
+5 more
Study result
Kunbootsri et al. 2013: peak nasal inspiratory flow improved (119.2 L/s ± 46.4 to 161.9 L/s ± 46.7, p = 0.002); FEV1 improved (77.5% ± 9.8% to 95.6% ± 5.7%, p = 0.002) in sauna group compared with control group
Open Finnish Sauna
→
PracticesLaughter Yoga / TherapyCertaintyMediumSourceClinical4 other sources
A review of randomized and non-randomized human studies reported improvement in vital capacity. In a separate quasi-experimental study of 64 people, forced expiratory volume in 1 second (FEV1) increased (P = 0.015); the studies included people with chronic kidney disease or tuberculosis.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Tuberculosis
Study result
Laughter Yoga showed patients having improvement in several outcomes such as ... vital capacity
Open Laughter Yoga / Therapy
→
PracticesBrisk WalkingCertaintyMediumSourceClinical3 other sources
A 2022 review pooling randomized trials found improved FEV1 in three studies involving people with COPD. In a 2023 trial, 12-week brisk walking and Taijiquan improved forced vital capacity by 176 mL.
Who was studied
Healthy people and patients
Copd
Study result
There was a statistically significant improvement of FEV_1 in the intervention group following the intervention in three studies [,,].
Open Brisk Walking
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PracticesCupping TherapyCertaintyMediumSourceClinical3 other sources
In a trial of 103 people, the MTTS score increased from 11.44 before WCT to 24.24 at the eighth week. A separate trial found cough alleviated more in the galbanum group than in the control group.
Who was studied
People with a condition
Asthma
Covid 19
Study result
In the intervention group, the MTTS was 11.44 before WCT, while it was significantly increased (24.24) eighth week after the intervention (p < 0.001).
Open Cupping Therapy
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PracticesAcceptance and Commitment Therapy (ACT)CertaintyMediumSourceClinicalLarge effect2 other sources
In a trial of 112 children, the intervention group had improved self-management ability (Cohen's d=1.54, 95% CI [0.94, 2.13]). Another trial of 118 people found that ACT-PAM plus usual care reduced unscheduled health care visits compared with usual care alone (adjusted mean difference, -0.8 visits; 95% CI, -1.6 to -0.1).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
ADHD
Asthma
Study result
children in the intervention group showed statistically-significantly enhanced self-management ability compared to their counterparts in the control group with a large effect size (z=4.674, p<0.001, Cohen's d=1.54, 95% CI [0.94, 2.13])
Open Acceptance and Commitment Therapy (ACT)
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PracticesSwedish (Classic) MassageCertaintyMediumSourceClinical2 other sources
A 2017 systematic review of randomized and non-randomized human studies reported beneficial results in most cases, including improved nasal breathing and cleanliness in children. In a 2023 quasi-experimental study, chest expandability increased in both groups, with a greater increase in the DTM group (MD 0.77 cm).
Who was studied
Healthy people
Cancer
Pregnancy
Study result
The studies showed beneficial results in most cases, including improved nasal breathing and cleanliness in children
Open Swedish (Classic) Massage
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PracticesPilatesCertaintyMediumSourceClinical2 other sources
A 2018 trial of 31 participants reported that MIP increased from 36.55 to 78.55 cm/H2O (p<0.0001). A 2025 trial of 43 participants also found a difference between groups over time in lung capacity after 24 weeks.
Who was studied
Healthy people and patients
Addiction
Study result
Statistically significant time × group interactions were observed after 24 weeks for lung capacity [F_(2,82) = 5.455, p < 0.01, η^2 = 0.117]
Open Pilates
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Low probability(21)

PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceRCTSmall effect11 other sources
A pooled analysis of randomized trials found lower risk of postoperative pulmonary infection with HIIT, while another review reported better pulmonary function and lower-extremity muscle strength than moderate-intensity continuous training among 597 people in its analysis. A separate pooled analysis did not find a statistically significant effect on FEV1%.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Asthma
Copd
Diabetes Type2
Heart Disease
Hypertension
Lung Cancer
+3 more
Study result
HIIT significantly decreased the risk of postoperative pulmonary infection (OR = 0.38, 95% CI: 0.21 – 0.70, p = 0.002; I^2 = 0%)
Open High-Intensity Interval Training (HIIT)
→
PracticesYogaCertaintyLowSourceRCTconflicting findings12 other sources
A 2026 pooled analysis of randomized trials found improved FVC % predicted after 6 wk compared with control among 347 people (MD = 2.71, 95% CI 0.15-5.27). Findings were not consistent across comparisons: another analysis found no statistically distinguishable differences between yoga and usual care on a respiratory quality-of-life measure among 103 people.
Who was studied
Healthy people and patients
Addiction Drugs
Asthma
Cancer
Copd
Elderly
Frailty
+2 more
Study result
The meta-analysis results for FEV_1/FVC ratio pre vs. post showed a medium effect (ES: 0.51, 95% CI: 0.12 to 0.90, Z = 2.59, P = 0.010) with no significant heterogeneity (I^2: 0%, P = 0.941)
Open Yoga
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PracticesMeditationCertaintyLowSourceRCT1 other source
forced expiratory volume in one second (FEV 1 ) [MD = 0.49 L, 95% CI: 0.17-0.81, n = 9]
Who was studied
People with a condition
Lung Cancer
Open Meditation
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PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyLowSourceClinical8 other sources
In a 2021 randomized trial of 100 participants, FVC rose from 3.342 to 3.691 L in males (P=0.008) and from 2.381 to 2.702 L in females (P=0.001) in the experimental group.
Who was studied
Healthy people and patients
Shift Work Disorder
Study result
FVC (L): males 3.342 to 3.691 (P=0.008), females 2.381 to 2.702 (P=0.001) in experimental group
Open Alternate Nostril Breathing (Nadi Shodhana)
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PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceClinical5 other sources
A review pooling randomized and non-randomized human studies reported that, compared with city walking, CAVI was lower by 0.42±0.72 and FEV1 and FEV6 increased by 0.19±0.26 and 0.22±0.36, respectively, among 951 people in its analysis. Another review reported higher FEV measurements in the forest group in one study.
Who was studied
Healthy people and patients
Addiction Alcohol
Anxiety Disorder
Cancer
Chronic Fatigue Syndrome
Copd
Depression
+2 more
Study result
Compared with city walking, CAVI was significantly lower by 0.42±0.72; and FEV1 and FEV6 were increased by 0.19±0.26 and 0.22±0.36, respectively.
Open Forest Bathing (Shinrin-yoku)
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PracticesHatha YogaCertaintyLowSourceClinical6 other sources
In a randomized trial of 52 people, forced vital capacity increased more after 4 weeks in the 60 mHY group than in the 30 mHY and control groups. A separate randomized trial of 27 people reported increased peak nasal inspiratory flow after 8 weeks in the yoga group.
Who was studied
Healthy people and patients
Allergic Rhinitis
Asthma
Copd
Multiple Sclerosis
Overweight
Study result
The forced vital capacity of the groups in the 60 mHY group increased after 4 weeks compared to the 30 mHY and CG groups (P = 0.002, 95% CI = −1.10– −0.07).
Open Hatha Yoga
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PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceClinical2 other sources
A trial involving 62 people with allergic rhinitis reported improved peak nasal inspir
Who was studied
People with a condition
Allergic Rhinitis
Study result
The peak nasal inspiratory flow demonstrated significant improvement (p...
Open Red Light Therapy (Photobiomodulation)
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PracticesGrounding / EarthingCertaintyLowSourceClinical2 other sources
A 2023 cohort of 71 people with COVID-19 reported that dyspnea and cough improved after earthing, alongside fever, weakness, headache, chest pain, loss of taste and smell, anorexia, and body pain.
Who was studied
People with a condition
Covid 19
Study result
The following symptoms were improved after implementing earthing: fever, dyspnea, cough, weakness, headache, chest pain, taste and smell sensation loss, anorexia, and body pain.
Open Grounding / Earthing
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PracticesHot BathCertaintyLowSourceClinical2 other sources
In a randomized trial of 10 healthy people at T_es = 38.6°C, ventilation was 25.6 ± 5.9 L min^-1 during normal breathing and 11.9 ± 1.3 L min^-1 during controlled breathing. This comparison was between breathing conditions during the trial.
Who was studied
Healthy people
Study result
V_E at T_es = 38.6°C: 25.6 ± 5.9 and 11.9 ± 1.3 L min^-1 during normal- and controlled-breathing, respectively, P < 0.001
Open Hot Bath
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PracticesLatin Dance FitnessCertaintyLowSourceClinical1 other source
A 2022 trial of 41 healthy participants reported a forced expiratory volume in the first second difference of 0.65 L.
Who was studied
Healthy people
Study result
forced expiratory volume in the first second (M = 4.02 ± 0.69; MD = 0.65, p = 0.01, ES = 0.14)
Open Latin Dance Fitness
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PracticesStrength TrainingCertaintyLowSourceClinical1 other source
In one trial of 25 people with Sleep Apnea, resistance training reduced the apnea-hypopnea index (AHI) by MD -24.5 events/hour compared with the control group.
Who was studied
People with a condition
Sleep Apnea
Study result
Significant group × time interactions were found for AHI (RT: Δ -21.0 ± 6.1 vs. CG: 3.5 ± 3.8 e/h; p = 0.015)
Open Strength Training
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PracticesVinyasa YogaCertaintyLowSourceClinical1 other source
In a randomized trial, the yoga group’s measured respiratory value rose from 95.30 (12.07) to 119.00 (25.80)% after 12 weeks; the paired mean difference was 26.4 (95% CI 11.4, 46.0). The trial included 18 healthy people.
Who was studied
Healthy people
Study result
The t-test for paired samples' results show a significant difference in the intervention group (t=-2.91, df=9, p=0.017) comparing baseline values with the post 12-week yoga intervention values; yoga group improved from 95.30 (12.07) to 119.00 (25.80)%; paired mean difference 26.4 (95% CI 11.4, 46.0)
Open Vinyasa Yoga
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PracticesTabata TrainingCertaintyLowSourceClinical1 other source
A 2025 randomized trial of 15 participants reported an effect on FEV1 % (F=6.209, P=.028, η²=.341).
Who was studied
People with a condition
Study result
FEV1 %: F=6.209, P=.028, η²=.341
Open Tabata Training
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PracticesWim Hof Method BreathingCertaintyLowSourceClinical2 other sources
A 2023 pilot study of 10 participants found that the hyperventilation sumscore decreased after the intervention. The finding was measured in people with a clinical condition.
Who was studied
People with a condition
Study result
Nonetheless, the hyperventilation sumscore was significantly decreased following the intervention (Figure 1B).
Open Wim Hof Method Breathing
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PracticesCoherent BreathingCertaintyLowSourceClinical1 other source
In a 2025 pilot involving 15 people, NQ scores—a measure of disturbed breathing on a 0–64 scale—were lower than baseline six weeks and three months after the intervention (95% CI 3.2–9.9 points and 95% CI 4.9–9.8 points, respectively; p < 0.001 for both).
Who was studied
People with a condition
Study result
NQ-scores (scale 0–64), indicating the level of disturbed breathing, show positive results both 6 weeks post-intervention (95% CI 3.2–9.9 points, p < 0.001) and three months post-intervention (95% CI 4.9–9.8 points, p < 0.001) compared to baseline.
Open Coherent Breathing
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PracticesBox BreathingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 4 of 301 Reddit reports discussing it.
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PracticesFastingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 425 Reddit reports discussing it.
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PracticesIce Bath / Cold PlungeCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 5 of 372 community reports discussing it (Reddit 3, YouTube 2).
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PracticesInfrared SaunaCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 233 Reddit reports discussing it.
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PracticesOil PullingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 156 Reddit reports discussing it.
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PracticesHeating Pads / Warm CompressesCertaintyLowSourceTheoretical1 other source
The proposed rationale is that chest warming may help loosen secretions and reduce bronchospasm in mild respiratory conditions.
Study result
Chest warming can help loosen secretions and reduce bronchospasm in mild respiratory conditions.
Open Heating Pads / Warm Compresses
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Very low probability(4)

PracticesMobility TrainingCertaintyVery lowSourceClinical1 other source
The proposed link between this practice and respiratory health remains theoretical; a human effect has not been established.
Who was studied
People with a condition
Open Mobility Training
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SupplementsTurkey TailCertaintyVery lowSourceReference knowledge1 other source
Turkey Tail has demonstrated antiviral and immunomodulatory effects relevant to respiratory infections, including inhibition of influenza and SARS-CoV-2 in vitro.
Who it applies to
Adults
Open Turkey Tail
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SupplementsChagaCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 2 of 229 Reddit reports discussing it.
Timing
felt within days
Open Chaga
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SupplementsSea Moss (Irish Moss)CertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 4 of 49 YouTube videos discussing it.
Timing
felt within days
Open Sea Moss (Irish Moss)
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 32

Practice	How sure	Effect size	Own trials	What worked in trials
Qigong	CertaintyMediumSourceRCT	Large effect	16 trials or pooled analyses	20–40 min · 2–7×/week · 1–13 weeks
Acceptance and Commitment Therapy (ACT)	CertaintyMediumSourceClinical	Large effect	2 trials or pooled analyses
Tai Chi	CertaintyMediumSourceRCT	Moderate effect	5 trials or pooled analyses	4.5–4.8×/week · 17–24 weeks
Finnish Sauna	CertaintyMediumSourceClinical	Moderate effect	2 trials or pooled analyses
Breathwork	CertaintyMediumSourceMeta-analysis	Small effect	41 trials or pooled analyses	5–18 min · 3–7×/week · 0.4–8 weeks
Nasal Irrigation (Neti Pot)	CertaintyMediumSourceMeta-analysis	Small effect	28 trials or pooled analyses	7–15.8×/week · 0.7–5 weeks
Pursed-Lip Breathing	CertaintyMediumSourceMeta-analysis	Small effect	8 trials or pooled analyses	3–8.5×/week · 4–8 weeks
Acupuncture	CertaintyMediumSourceRCT	Small effect	6 trials or pooled analyses	30 min · 3–4.8×/week · 2–4 weeks
Cycling	CertaintyMediumSourceMeta-analysis	Small effect	3 trials or pooled analyses	15–18 min · 2–6.2×/week
Cardio	CertaintyMediumSourceRCT	Trivial effect	7 trials or pooled analyses	30–53 min · 2–3.5×/week · 8–9 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Respiratory health support is a broad wellness outcome related to maintaining or improving respiratory health. It may describe findings associated with different interventions, such as Tai Chi, Hyaluronic Acid, Caffeine, or Astragalus, rather than one specific therapy or diagnosis. The term should not be confused with a single respiratory condition: the research summarized under it includes people with different health statuses and may assess different respiratory-related outcomes.

How interventions help

Interventions were evaluated against different respiratory outcomes, so “help” does not mean the same thing across the page. Some findings relate to fewer acute exacerbations, while others concern lung-function measures such as FEV1, FEV1/FVC, or forced vital capacity. Exercise-based approaches also included a reduction in reported dyspnea. These outcomes should not be treated as interchangeable measures of respiratory health.

The time required varied substantially. Some protocols were brief, including Astragalus for 14 days and Black Seed Oil at 500 mg twice daily for 10 days. Others involved continued use, such as Spirulina at 10 g/day for 12 months, Cordyceps at 2000 mg three times daily for 48 weeks, or American Ginseng at 400 mg/day for 180 days. Echinacea was studied at 1-2 tablets twice daily for 4 weeks post-travel, while caffeine was maintained until 7 days after mitigation of apnea. Most entries do not establish whether an effect persists after stopping.

Applicability also differs. Tai Chi and TENS / EMS Therapy were studied in people with clinical conditions, whereas Yoga included mixed populations and Hatha Yoga was studied in healthy participants. The Dietary Fiber (Prebiotics) finding comes from animal studies and therefore does not directly establish a benefit for people. Cordyceps appears in both an improving and a causing entry, indicating that results are not uniformly directional across studies and outcomes. Overall, the findings describe several distinct ways respiratory measures or symptoms may change, rather than one universal intervention effect.

Choosing guidance

When choosing among these options, first consider how quickly you need a result and whether you can maintain the approach. Black Seed Oil and Vitamin B1 (Thiamine) were associated with immediate onset categories, while Quercetin and Black Elderberry were described over days and Echinacea, Selenium, and Yoga over weeks. Other options require a longer commitment: Astragalus was studied for 14 days, Spirulina for 12 months, and Evening Primrose Oil for 6-8 months. These timeframes describe the study designs, not a guarantee of when an individual will notice a change.

The most directly applicable choices are those supported by human research, particularly when the study population resembles the intended user. Tai Chi was studied in people with a clinical condition, while Yoga included mixed populations and Hatha Yoga was studied in healthy participants. Cycling, swimming, and breathing-based approaches may suit people seeking activity-based options, but their evidence should not be treated as interchangeable with evidence from controlled trials of a supplement.

Evidence is less suitable for decision-making when it comes from animal studies, pharmacology references, or anecdotal reports rather than human trials. Dietary Fiber (Prebiotics), Reishi, and Rhodiola Rosea fall into this limitation, as do several options supported mainly by community reports. Their findings do not establish that the same effect occurs in people.

Some options also warrant extra caution when interpreting results because studies do not fully agree. This applies notably to Echinacea, Cordyceps, and Quercetin; Cordyceps is especially difficult to interpret because it appears in both improving and causing entries. In practice, people who prioritize human evidence and a defined treatment period may prefer the better-studied options, while those considering low-evidence approaches should view them as uncertain rather than established respiratory support.