By Dr. Emily Fields
Mercy
Ever notice your breathing feels tougher when the temperature drops? You’re not imagining it. Cold air can be a real challenge for people with asthma and COPD — and here’s why.
What’s Happening in Your Airways?
When you step outside into chilly air, your airways react by narrowing — a process called bronchoconstriction. Narrower airways mean less room for air to flow, making breathing harder and sometimes triggering flare-ups. Cold weather also ramps up mucus production and inflammation, creating the perfect storm for respiratory infections that can worsen symptoms.
Cold temperatures weaken the protective barrier inside your airways. This happens because the expression of a protein called occludin drops, allowing allergens to sneak in more easily. At the same time, cold air stabilizes certain inflammatory molecules, which means more mucus and more inflammation. Combine that with easier allergen access, and winter becomes prime time for respiratory infections.
Common Winter Triggers
Before heading out, check the wind chill and aim for warmer times of day. Bundle up with scarves or masks that cover your nose and mouth, which helps warm and humidify the air you breathe. And don’t forget your rescue inhaler; it’s your safety net for sudden symptoms.
Common winter triggers include:
- Viral infections like flu, COVID-19 and RSV
- Breathing in cold air through your mouth
- Facial cooling from wind exposure
- Increased air pollution
To prevent winter flare-ups, limit cold exposure to less than an hour when temps drop below 29°F. Choose the warmest part of the day for outdoor activities, and stay vaccinated — flu, pneumococcal and RSV shots can reduce serious complications
Studies show that bronchoconstriction is linked to facial cooling. Covering your face with a scarf or mask reduces that cooling effect and helps prevent airway narrowing. Just make sure it covers your nose and mouth — not just your neck.
Outdoor workouts can be safe if you take precautions. Avoid extreme cold (wind chill below -18°F), wear a face covering, breathe through your nose, and warm up indoors first. If it’s too cold, consider indoor options like malls or home workouts.
Don’t change your regular medications just because it’s cold outside. But always carry your rescue inhaler; it’s essential for quick relief if cold air triggers symptoms.
Indoor Air Quality Matters
Winter means more time indoors, so pay attention to what you’re breathing at home. Gas stoves, heaters and even household products can pollute indoor air. Improve air quality by ventilating when cooking, checking filters, using carbon monoxide detectors and avoiding smoking indoors. For asthma and COPD patients, clean air indoors can significantly reduce flare-ups.
By understanding these seasonal triggers and planning ahead, individuals can stay more comfortable and in control of their breathing, even when temperatures drop.
