Breathe Away Your Hay Fever: Natural Tools that Might Actually Work
Achoo. Achoo. ACHOO!!!
It’s the start of summer. Longer days. Sun’s ooot. Parks are packed. Flip-flops are on. The smell of BBQs fills the air. Beer gardens are buzzing… You’re vibing until …
Itchy eyes, low energy, crappy sleep, brain fog, shallow breathing, and a mood that just won’t shift. Sound familiar?
I never really had hay fever - until I moved to London.
The combo of pollen and pollution is like London's hell mist that wreaks sleep and mental clarity.
The most ridiculous parts - a hidden contributor is urban planning! Cities often plant only male trees to avoid the mess of fruit or seeds from the females. The downside is that male trees spunk clouds of pollen. It’s tidy for the council, but terrible for our lungs.
So instead of a balanced ecosystem, we end up with a city-made pollen storm - a special home brew that gives you a daily hangover. Gotta love humans: prioritising clean pavements over public health.
When hay fever hits, my nose gets constantly itchy, my sleep goes out the window, and I feel permanently foggy. I don’t like to rely on antihistamines, so I’ve turned to what I know best - breathwork.
And OK, it hasn’t vanish overnight, but with daily practice and a few additonal simple lifestyle tweaks, I’ve been able to reduce my symptoms dramatically - without medication.
Here’s how you can too.
1. What is Hay Fever?
Also known as allergic rhinitis, hay fever is when your immune system overreacts to airborne allergens like pollen. Your body releases histamines, which trigger inflammation, excess mucus, nasal congestion, fatigue, and often anxiety and sleep disruption.
Many turn to antihistamines and steroid sprays but there’s a growing body of research supporting natural, breath-based approaches to reduce hay fever symptoms:
✔ Calms the nervous system
Nasal and diaphragmatic breathing activates your parasympathetic nervous system (aka rest and digest mode), reducing stress-induced histamine release.
✔ Boosts nitric oxide production
Humming while breathing through the nose increases nitric oxide by up to 15x — this opens airways, kills airborne pathogens, and reduces inflammation.
✔ Improves lung function and airflow
Studies show techniques like Bhramari (bee breath) and Om chanting improve lung capacity (FEV1, PEFR) and reduce symptoms like wheezing, coughing, and congestion over 12 weeks of practice.
✔ Enhances drug absorption when combined with meds
A clinical study showed nasal breathing exercises enhanced the effects of steroid sprays better than medication alone.
2. Six Breath-Based Tools That Help You Beat Hay Fever (Naturally)
These are my go-to methods. Do them consistently and you might just breathe your way through hay fever season. You can use them separately or stack them together into a daily morning flow for extra benefits.
STEP 1. Nose Clearing Exercise
If your nose is blocked, you’ll default to mouth breathing - which worsens hay fever as pollen goes straight into your throat and lungs. Mouth breathing also increases anxiety, so best keep it shut!
Try this:
1) Breathe out gently through your nose.
2) Pinch your nose to hold your breath.
3) Tilt head left, right, up and down until the urge to breathe in.
4) Breathe in softly through the nose.
5) Repeat 3 times.
Nose clear? Go to Step 3.
Still blocked? Continue to Step 2.
STEP 2. Nasal Rinses (Saline Rinse)
Clear out allergens with a warm saline solution:
1) Mix ¼ tsp sea salt in 250ml boiled and cooled water.
2) Use a neti pot or syringe to rinse each nostril.
STEP 3. Alternate Nostril Breathing (Nadi Shodhana)
A yoga classic. This balances the nervous system, improves airflow, and studies show it helps with asthma and allergic rhinitis.
How to:
1) Close right nostril, breathe in left.
2) Close left, breathe out right.
3) Breathe in right, breathe out left.
4) Repeat 5 rounds.
STEP 4. Diaphragmatic (Belly) Breathing
Strengthens your respiratory system and calms your nervous system.
1) Set a 15 minute timer.
2) Lie or sit tall.
3) One hand on chest, one on belly.
4) Breathe into the belly only.
5) Exhale slowly through your nose.
6) Breathe until timer sounds.
STEP 5. Humming (Bhramari) and OMs to Boost Nitric Oxide
Humming increases nasal nitric oxide production, which reduces inflammation and helps clear sinuses . Follow it with 3 Om chants for vibration and calm.
Try this:
1) Inhale through the nose.
2) Hum gently on the exhale (mouth closed).
3) Repeat 5 times.
4) Then, breathe in and chant Om for 3 rounds.
STEP 6. Mouth Taping at Night
If you wake up with a dry mouth or foggy head, you’re likely mouth breathing during sleep. So use mouth tape to gently seal lips during sleep and keep your nose doing its job and boost nitric oxide all night.
3. What Else Can Help?
3-1. Eat More Quercetin-rich Foods:
Onions, apples, capers, and green tea reduce histamine response .
3-2. Avoid Histamine-rich Foods:
Cheese, tomatoes, cured meats, alcohol.
3-3. Eat Local Honey:
The science is patchy, but anecdotal support is strong. And it’s delicious and supports your local bees - win win!
3-4. Stinging Nettle:
Reduces histamine levels. I have seen some Tik Tokkers go all in headfirst and sting themselves, but you can get the same effect from a less painful approach - drinking nettle tea tea or taking capsules.
3-5. Luffa Complex:
by Dr Vogal - My mum got me on this and I add it to the mix alongside everything else!
Final Thoughts
Hay fever doesn’t have to kill your vibe this summer. With the right breathwork and tools, you can train your body to adapt - and reduce symptoms naturally…
Need a Helping Hand?
We’re running a free 7-Day Allergy Reset on the app:
Want in? Click the image below.
References:
Lehrer, P. M., et al. “Biofeedback and self-regulation for asthma.” Annals of Allergy, Asthma & Immunology, 2004.
Lundberg, J. O., et al. “Humming greatly increases nasal nitric oxide.” American Journal of Respiratory and Critical Care Medicine, 2003.
Maniscalco, M., et al. “Nasal nitric oxide in a large adult population.” Chest, 2007.
Saxena, T., et al. “Study of the effect of pranayama on bronchial asthma.” Indian J Physiol Pharmacol, 2009.
Singh, V. “Effect of respiratory exercises on asthma.” The Lancet, 1990.
Jain, R. et al. “Efficacy of nasal breathing exercises as adjunct to intranasal steroids in allergic rhinitis.” International Journal of Otorhinolaryngology, 2009.
Madanmohan et al. “Effect of Nadi Shodhana Pranayama on pulmonary function.” Indian J Physiol Pharmacol, 2008.
Ma, X., et al. “The effect of diaphragmatic breathing on attention, negative affect and stress.” Frontiers in Psychology, 2017.
Courtney, R. “The functions of breathing and its dysfunctions and their relationship to breathing therapy.” International Journal of Osteopathic Medicine, 2009.
Rogerio, A. P., et al. “Anti-inflammatory effect of quercetin and isoquercitrin in experimental murine allergic asthma.” Inflammation Research, 2007.
Roschek, B., et al. “Nettle extract inhibits prostaglandin and leukotriene formation.” Planta Medica, 2009.