Treating Coughs Without Medication
- Alex Kelly
- Sep 23
- 6 min read
The Reason for Your Cough
A cough is the body’s natural defense mechanism to keep the airways clear. It helps expel mucus, and irritants, and can also remove germs that cause infection. By doing this, coughing protects the lungs and makes sure air can move in and out freely. This is why coughs shouldn’t be suppressed. Holding it back can allow mucus, germs, and irritants to build up, making it harder for the body to heal and breathe properly.
Coughing can become problematic in cases where it disrupts the sleep needed for recovery, causes fatigue, triggers vomiting, etc. In these cases, there are a few non-medicated options you can try before reaching for the dextromethorphan.
Cough Medicine Ingredients
When it comes to medicated cough syrups, there are a few active ingredients you may find.
COUGH SUPPRESSANTS like Dextromethorphan (DXM) aren’t ideal because it suppresses coughing, which helps clear mucus and bacteria, potentially slowing recovery. It can also cause side effects, interact with medications, and isn’t recommended for young children
EXPECTORANTS like Guaifenesin thins and loosens mucus so it’s easier to cough up. However, there are many ways to thin and loosen mucus without the need for added medication.
DECONGESTANTS like Pseudoephedrine. Similarly to suppressants, decongestants aren’t ideal because they dry up the mucus that is designed to trap and expel pathogens. Instead support the body’s natural function!
Herbal Cough Remedies
Mullein Leaf: soothes and hydrates dry tissue, loosens mucus, and supports overall lung health. It can ease airway discomfort and reduce inflammation.
Licorice Root: calms inflamed airways, loosens mucus, and helps combat infections.
Wild Cherry: helps open up the lower respiratory system, and move mucus up while drying it out. It has calming and nervine properties, which can help ease coughing spells, especially at night.
Common Thyme: helps relieve coughs by loosening mucus, soothing airways, and fighting infections, with studies showing it can reduce cough frequency and improve breathing.
Homeopathy Cough Remedies
Aconite: sudden onset after exposure to cold weather
Allium cepa: painful dry cough
Arsenicum album: cough from a tickle in the larynx or deep in the chest, loose or dry, causing chest pain
Belladonna: painful barking and short cough
Byronia alba: dry, hacking, painful cough
Eupatorium perfoliatum: loose shallow cough
Hepar Sul: rattling throat cough, may cough up yellow phlegm, worsened from cold air
Phosphorus: painful, dry, croupy cough. Deep sounding with violent tickle in throat when speaking
Pulsatilla: loose rattling cough, dry in the evening
Spongia tosta: dry, barking, croupy cough
Herbal Steam Inhalation
Breathing in warm moisture helps loosen mucus and can calm inflammation in the throat, nose, and lungs. While plain steam itself can be very soothing (ie steam shower), adding herbs or plant-based ingredients may enhance the benefits by offering additional support for the immune system and helping to reduce inflammation and thin mucus more effectively.
Herbal Face Steamer
Choose your desired herbs and place them in a bowl that can safely handle hot water
Heat water until it’s steaming (but not boiling), then carefully pour it over the herbs
Lean over the bowl, keeping your face about 8 to 12 inches away
Close your eyes and breathe in the steam
children can do this for 2 to 5 minutes, while adults may go for 10 to 15 minutes.
Only continue as long as it feels comfortable; even 30 seconds of steam can be helpful.
For a stronger effect, you can drape a towel over your head and shoulders to trap the steam
Herbs for Congestion
3 tablespoons thyme – supports the body’s natural defense against germs and helps clear mucus from the lungs
1 tablespoon basil – promotes respiratory health by easing congestion in both the nose and lungs while offering antimicrobial support
2 tablespoons chamomile – gently calms irritated respiratory tissues and has a relaxing effect on the nervous system
1 tablespoon peppermint – helps open the airways, eases coughing or spasms, and offers natural antimicrobial properties
1 tablespoon lavender – supports relaxation, eases respiratory tension, and helps defend against harmful microbes
Shower Steamer
For a simple at-home steam inhalation, turn on a hot shower and keep the bathroom doors and windows closed to trap the steam. As the room fills with warm, moist air, you and your child can sit together and breathe in the soothing vapor for as long as it feels comfortable. Adding essential oils is optional—the steam alone can be very calming and effective.
Adding 2-5 drops of essential oils to a shower can enhance the benefits of steam inhalation. Some options to consider:
Lavender (a very gentle options for kids)
Eucalyptus
Peppermint
Rosemary
Thyme
Fir
Vetiver
While steam inhalation can be helpful, it does come with safety risks—especially for young children. Burns are the main concern, as hot water and steam can cause serious injuries. It’s also important to avoid using essential oils internally, as they can be toxic if swallowed. Some essential oils are too potent for babies and toddlers, even when used externally. Always keep a close eye on children during steam inhalation to ensure they stay safe.
Humidifier
It’s also beneficial to keep a humidifier going with humidity between 40-60% to add moisture to the air. This helps relieve congestion and soothes irritated airways. If going to use a plastic humidifier, I would opt for a cool mist to reduce microplastic exposure.
Nebulizing
Nebulizing saline helps thin up mucus and moistens the respiratory tract, which can soothe coughs and reduce inflammation.
Onion Poultice
Onion poultices are considered helpful for coughs because onions contain sulfur compounds and antioxidants that may help reduce inflammation and loosen mucus in the respiratory tract. When applied as a warm poultice to the chest or back, the heat can improve blood circulation and provide soothing relief, while the onion’s natural compounds may help ease congestion and support the body’s ability to fight infections.
Chop and steam or saute an onion in a bit of water for 5 minutes. Pour into a towel.
Fold up and apply to chest for 20 minutes
*make sure to let the poultice cool down enough so it’s still warm, but doesn’t burn the skin.
Onions in Socks:
Chop up onions and put on the bottom of the feet, then cover with socks. This Is especially helpful for babies or your kids who won’t sit still for a poultice.
Onions by Bed:
Slice an onion and set it by the bed when you sleep. The vapors help thin mucous overnight.
DIY Cough Syrup:
Slice an onion and put it in a jar with raw honey. Let Is sit for a few hours and take by the spoonful (for kids 1yr+)
Castor Oil Packs
Castor oil packs may help with coughs by improving circulation, encouraging lymphatic drainage, and reducing inflammation in the chest. The warmth of the pack also provides a calming effect, which can relax the body and ease spasms that trigger coughing.
Saturate a cotton, wool, or flannel cloth with organic, cold-pressed castor oil
Apply to the chest
Cover with plastic wrap or a towel to hold the pack in place, or you can get a castor oil pack wrap
Place a heating pad or warm compress on top to boost absorption (optional but recommended)
Leave the pack on for an hour
When you’re done you can store the cloth in a sealed bag and reuse several times before replacing
Mustard Seed Packs
Mustard seed chest packs work by creating warmth and stimulating circulation, which can help loosen mucus and make it easier to expel. The mild irritation from mustard seeds is thought to draw blood flow to the chest, easing tightness and supporting the body’s natural clearing processes.
Mix 1TBSP mustard powder and 4TBSP flour
Add a bit of water to make a pancake batter consistency
Lay out a cloth or thin t-shirt and pour the mixture on top
Cover chest with coconut or olive oil
Place the mustard pack on the chest
Cover with a warm source
Leave on no more than 20 minutes
**Look under the plaster every 2–5 minutes to monitor redness, and remove it if the skin shows signs of blistering.
Consider Your Diet
When managing a cough, it’s important to limit foods that increase mucus production. Items that tend to create or thicken mucus include sugar, dairy products, soy, caffeine, alcohol, and refined grains.
On the other hand, certain foods can help loosen and thin mucus, such as ginger, elderberry, honey, onions, garlic, cayenne pepper, pineapple, warming herbs, and broths.
In addition, focus on increasing nutrient intake. Beyond the usual nutrients from a balanced diet and daily multi-vitamin, consider extras vitamins like A, C, D, zinc.
Whooping Cough (Pertussis)
Pertussis, or whooping cough, is a highly contagious respiratory illness that follows three stages and can last for months. While it poses the greatest risk to infants, older children and adults can also be affected, often with milder symptoms.
Case numbers rise and fall in cycles. Vaccination has helped reduce severity, though natural infection may provide decades-long immunity and even certain long-term health benefits.
Early antibiotic treatment can shorten the contagious period, while supportive and holistic approaches like probiotics, high dose vitamin C (sodium ascorbate), mucus-thinning therapies, and herbal use, may ease symptoms and aid recovery.
Croup
Croup is a common respiratory illness that mostly affects infants and young children, recognized by its distinctive “barking” cough caused by inflammation in the voice box and windpipe. It is usually triggered by viral infections.
Most cases are mild and can be managed at home with supportive care. However, parents should stay vigilant for warning signs of respiratory distress which require immediate medical attention.
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