How Alcohol Affects Your Breathing — and What You Can Do About It
I am currently doing Dry July and something surprising is happening — my breathing is feeling clearer, I have more energy and it’s got me thinking… does alcohol affect how we breathe?
If you’ve ever wondered the same (especially if you live with asthma or breathing difficulties), let’s explore what’s really going on — and more importantly, what you can do to feel your best.
Alcohol and Asthma: What’s the Link?
Asthma affects the airways, causing them to narrow, swell, and produce extra mucus. This makes it harder to breathe and can be triggered by many things — stress, pollen, dust, cold air, and yes, even alcohol.
Some studies have shown that alcohol, especially certain types, can trigger or worsen asthma symptoms. This happens because alcohol may contain substances like sulfites and histamines, which are known to cause inflammation and irritation in sensitive individuals.
What happens in your body?
Your airways become inflamed or constricted
Mucus production increases
Breathing becomes more labored
Stress levels rise — which can further trigger symptoms
You may experience wheezing, coughing, or shortness of breath
It’s a cycle that can escalate quickly, especially if not managed early.
Wine, Beer, and Other Culprits
Bad news for wine lovers: more than a third of people with asthma report symptoms after drinking wine — especially red wine. Symptoms often show up within the first hour and can include wheezing, nasal congestion, or even a full-blown asthma attack.
Here’s what to watch for:
✔️ Sulfites – common in wine and beer, used as preservatives
✔️ Histamines – naturally present in fermented products
✔️ Preservatives – particularly in cheaper or mass-produced alcohols
Tip: If you notice symptoms after drinking, keep a journal of what type of alcohol you had. Try switching to preservative-free or organic options — they’re harder to find but can make a big difference.
Stress + Alcohol = Trouble Breathing
When we’re stressed, we tend to reach for a drink to wind down. But alcohol isn’t the friend we think it is — especially when it comes to asthma.
Stress already makes asthma worse. Add alcohol to the mix, and you may find yourself with more severe symptoms and less resilience to manage them. Over time, this can spiral into poor sleep, fatigue, and a greater risk of chronic issues.
Alcohol, Snoring, and Sleep Apnoea
Even if you don’t have asthma, alcohol still affects your breathing — especially while you sleep.
Alcohol relaxes the muscles in your throat, making it easier for the airway to collapse. If you snore or have sleep apnoea, this can lead to:
More frequent breathing interruptions
Longer apnoea episodes
Poorer oxygen levels
Waking up feeling tired, foggy, or unrefreshed
Key tip: Avoid alcohol at least 3 hours before bed, especially if you snore or have been diagnosed with sleep apnoea. It won’t help you sleep — it will only make things worse.
5 Action Steps You Can Take
Track your triggers – Pay attention to what type and how much alcohol affects your breathing.
Choose low-sulfite drinks – Look for preservative-free or organic wines and avoid drinks that worsen your symptoms.
Limit intake – One glass might be fine, but two or three can tip you over into symptom territory.
Avoid alcohol before bed – Especially if you snore, have asthma, or feel drowsy the next day.
Talk to a professional – If alcohol is regularly affecting your breathing, it’s worth getting tailored advice from a health professional.
Final Thoughts
Cutting back on alcohol — even for just a month — can be a powerful reset for your body and your breathing. Whether it’s asthma, snoring, or just feeling foggy in the morning, you might be surprised how much better you feel when alcohol’s out of the picture.
So, next time you're reaching for a drink, ask yourself: will this help or hurt how I breathe, sleep, and feel tomorrow?
Your lungs — and your future self — will thank you.
