Breathing Through the Haze: How Acupuncture, Herbs, and a Roasted Orange Can Help Right Now

If you’ve looked out the window lately, you’ve probably seen that smoky haze hanging in the sky. Washington has been hit by wildfires again—the Bear Gulch Fire out by Olympic National Forest and the Labor Mountain Fire near Leavenworth—and the smoke is drifting right into our neighborhoods. That’s why the air feels heavy, scratchy, and honestly, kind of depressing.

If you’ve been coughing more than usual, feeling your chest tighten up, or noticing your asthma acting up, you’re not alone. Even folks without lung problems can feel drained, foggy, or just “off” when the air is this bad. The fine particles in wildfire smoke dig deep into the lungs and irritate everything along the way, which is why so many people are feeling it right now.

Fall makes it even trickier. In Chinese medicine, fall is considered the season of the Lungs. The lungs don’t just help us breathe; they regulate the movement of Qi—our vital energy. When Lung Qi flows well, we feel resilient and emotionally balanced. But when it gets disrupted, as it often does in smoky, dry autumn air, it’s not just our breathing that suffers. We can feel heavier emotionally too—more prone to sadness, anxiety, or even that low-grade seasonal depression that sneaks in.

This is where acupuncture can be a real ally. Treatments can help open up the chest so breathing feels less tight, calm inflammation so the lungs aren’t so reactive, and strengthen the body’s defenses so you’re less wiped out by environmental stressors. If phlegm and congestion are part of the picture, acupuncture can help clear that too. It’s not meant to replace your inhaler or medical care—but it’s a safe, supportive tool to help you feel more balanced in the middle of all this haze.

And then there are the little comforts we can bring into our own kitchens. One of my favorites? Roasted orange. It sounds simple, almost too simple, but it’s surprisingly soothing. Here’s how: wash an orange, cut a small hole in the bottom, sprinkle a pinch of salt inside, then wrap it in foil. Pop it in your toaster oven (or regular oven) at about 350°F for 20 minutes. When it comes out, slice it open and eat it—peel and all. Roasting makes the peel softer, the flavor sweeter, and the whole thing gentler on a scratchy throat. It won’t fix everything, but it can feel like a warm hug for your lungs.

Of course, there are the practical steps we can’t forget. Run a HEPA purifier at home. Keep the windows closed on smoky days. Wear a proper mask if you need to be outside. Drink plenty of water. Steam inhalation or slow, deep breathing exercises can also help your lungs relax. And don’t push yourself—if the air is bad, it’s not the day for long outdoor workouts.

At the end of the day, we can’t control the wildfires or the smoke that drifts into our skies, but we can take care of ourselves and each other. Acupuncture, herbal medicine, small rituals like roasted orange, and good old-fashioned air filters all add up to resilience. And sometimes, it’s the little things—like carving out 20 minutes to roast an orange—that remind us to breathe a little deeper, even when the air outside makes that hard.