Mullein Leaf: Can This Ancient Herb Help You Breathe Easier?

4 min read

We’ll happily book a post-holiday liver cleanse, switch to herbal teas to soothe a sluggish gut, or commit to 10,000 steps a day for our heart health. But detoxing our lungs? Until recently, it wasn’t on many of our radars — unless we’d been long-term smokers or had suffered a serious respiratory illness.

Now, that’s changing.

Mullein’s Surprising Benefits for Your Lungs

Searches for “lung detox” have more than doubled over the past two years, spurred in part by a global pandemic that made us all more aware of our breath — and how vulnerable it can be. What was once a niche conversation is now gathering mainstream attention, especially among women over 50 who are looking for ways to support their health more holistically.

And at the centre of this wellness wave is an unlikely botanical: mullein leaf.

You may not recognise the name, but chances are you’ve seen this fuzzy-leaved plant growing wild along roadsides and country lanes. A common weed to some, a healing herb to others, Verbascum thapsus (to give it its proper name) has been used for centuries as a natural remedy — particularly for coughs, chest congestion, and wound healing.

Native American tribes traditionally boiled the leaves into syrups to treat respiratory infections and applied the plant topically to soothe skin. Today, it’s being rediscovered in teas, tinctures, capsules and even sweet, eucalyptus-infused gummies.

So why the sudden interest?

“There’s a growing awareness that lung health is foundational — not just after illness, but as part of long-term vitality,” says Dr. Sobia Khan, Functional Medicine Specialist. “Our lungs are exposed to more than we think: pollution, allergens, even household cleaners. Herbs like mullein may offer gentle, supportive benefits that align with the body’s natural healing mechanisms. Mullein is an expectorant, a substance that thins mucus (phlegm) and makes it easier to cough up. Expectorants help break up mucus to get it out of your system. It’s always good to get mucus out of your airways. If mucus remains in the lungs, it can form thick plugs that block airflow — and in severe cases, it can lead to lung collapse.”

Mullein leaf is believed to have anti-inflammatory, antiviral and antioxidant properties — an appealing trifecta for anyone seeking gentle, plant-based support. Anecdotally, users describe clearer breathing, less irritation, and improved sleep. While more robust clinical trials are needed, its historical use and emerging popularity are enough to raise a well-groomed eyebrow.

Of course, it’s worth approaching any new health trend with curiosity and discernment. Our lungs are marvellously self-sufficient organs. They clear out toxins naturally, given time, rest and hydration. No herb — however ancient or intriguing — can override that.

But for women at midlife and beyond, who may be feeling the aftereffects of colds, city air, or a history of smoking, mullein offers a gentle, non-invasive way to support recovery and wellbeing.

What are the best ways to consume mullein for respiratory issues

I’ll be honest — I didn’t know much about mullein until a herbalist friend recommended it during a particularly stubborn winter cough. Fast forward a few cups of tea and a little research later, and it’s become a quiet staple in my wellness routine, especially when my lungs feel heavy or irritated.

Depending on what your body needs, there are a few different ways to bring this plant into your daily rhythm. Here’s what I’ve learned from both traditional use and modern guidance:

• Mullein Tea

This is my personal go-to when I’m congested or dealing with a dry, irritated throat. When my lungs feel like they need some extra attention, I’ll usually sip on two to three cups a day, letting the warmth and healing properties do their magic.

To prepare it, I steep about one to two teaspoons of dried mullein leaves or flowers in boiling water, letting it sit for around 10 to 15 minutes. Once it’s had time to infuse, I make sure to strain it carefully to remove any of the fine hairs that can be a bit irritating to the throat. If I’m in the mood for something a little sweeter — and a bit more comforting — I’ll stir in some honey.

• Mullein Tincture

When I’m on the go or don’t have time for tea, tinctures are a quick fix. They’re concentrated and fast-acting — just a few drops under the tongue or in water can ease a cough or reduce that tight-chest feeling. The recommended standard dose is 10–20 drops, two to three times daily (always check your product’s instructions).

• Mullein Oil

This one surprised me. I hadn’t expected a topical oil to help with lung health, but gently massaging a few drops onto the chest can genuinely ease tension and coughing. You can also use it in steam inhalation — just add a few drops to hot water, lean over the bowl, and breathe deeply. It’s like giving your lungs a spa moment.

• Steam Inhalation

This method may be old-school, but it’s incredibly effective and one of the most direct ways to get mullein’s benefits right into your lungs.

When I need quick relief, I simply pour boiling water over a generous handful of dried mullein leaves or flowers in a heatproof bowl. Then, I lean over the bowl, drape a towel over my head to trap the steam, and slowly inhale for a few minutes. The warm vapor, infused with the soothing properties of mullein, works wonders to clear out congestion. Every time I do it, I not only breathe easier but also walk away feeling more grounded and calm.

• Mullein Capsules

For long-term support — especially if you don’t have time for teas or tinctures — capsules are a practical choice. I keep some on hand when I know I’ll be traveling or in dry, polluted environments. One or two a day is usually all you need.

• Mullein Syrup

If you or your little ones struggle with nagging coughs, mullein syrup is a soothing, sweet option. It blends mullein extract with honey or other natural sweeteners and is often easier to take than raw herbal preparations.

So, what’s the best option?

Honestly, it depends on your needs. Tea and steam are great for acute symptoms — think congestion, coughing, or irritated lungs. For ongoing lung support or chronic issues, tinctures or capsules are more convenient and consistent.

Of course, always check in with a healthcare professional before adding anything new — especially if you’re already taking medication or managing a health condition.

But if you’re looking for a natural way to breathe a little easier, mullein just might be the herbal secret you didn’t know you were missing. It’s certainly earned a spot in my herbal toolkit.

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