At rest, an adult breathes 12 to 20 times a minute, somewhere between 17,000 and 29,000 breaths a day. Each one brings in the air of wherever you happen to be. The good news is that much of lung care fits into your daily routine.
The 10 habits
Stay away from cigarettes and vapes
According to the WHO, smoking and air pollution are the most common causes of chronic obstructive pulmonary disease (COPD), now the third leading cause of death worldwide, with 3.4 million deaths in 2023. In Brazil, the public health system (SUS) offers free treatment to quit smoking; call Disque Saúde 136 for information.
Keep your vaccinations up to date
A flu shot every year and, depending on your age and health, COVID-19, pneumococcal, whooping cough and RSV vaccines. The vaccine guide shows who is eligible for each one through SUS.
Move regularly
Physical activity improves fitness and strengthens the muscles involved in breathing. For adults, the WHO recommends 150 to 300 minutes of moderate activity a week, such as brisk walking.
Let the air flow
Opening windows refreshes the air and dilutes viruses, carbon dioxide and pollutants that build up indoors. This applies at home, at the office, in the car and on public transport.
Wash your hands
Many respiratory viruses reach the nose and mouth by way of the hands. Use soap and water for at least 20 seconds, or 70% alcohol sanitizer when there's no sink nearby.
Control dust, mites and mold
Clean with a damp cloth instead of dry sweeping, wash bedding every week, air out mattresses and fix leaks. Dust mites and mold are among the most common triggers of asthma and rhinitis.
Keep an eye on air quality
On days with high pollution or wildfire smoke, choose activities in enclosed, well-ventilated places. See how to read the air quality index.
Look after your air conditioner
Dirty filters spread dust and microorganisms around the room. Clean them as often as the manufacturer recommends and have a professional do a full cleaning.
Drink water throughout the day
Staying hydrated helps keep the lining of the airways moist and mucus thinner, which makes it easier for the lungs to clear themselves.
Don't ignore symptoms
A cough lasting three weeks or more, wheezing and shortness of breath on exertion all deserve a check-up. Learn when a cough is a warning sign.
Asthma is chronic inflammation of the bronchi, the tubes that carry air to the lungs. During an attack, they narrow, produce more mucus and air struggles to get through. There is no cure, but it can be controlled.
20Mpeople in Brazil live with asthma
12,195deaths from 2019 to 2023
83.2khospital admissions in the public health system in 2023
Data from Brazil's Ministry of Health. Specialists note that many severe cases could be avoided with proper control of the disease.
Symptoms
Wheezing
Shortness of breath
Chest tightness
Dry cough that tends to get worse at night or early in the morning
Symptoms come and go and tend to flare up after contact with a trigger.
Common triggers
Viral infections, such as colds and flu, which specialists point to as the main cause of flare-ups.
Allergens: dust mites, mold, cockroaches and pet dander.
Smoke from cigarettes, vapes and wildfires.
Pollution and strong odors, such as perfumes and cleaning products.
Cold air and sudden temperature changes.
Intense exercise without proper guidance.
How treatment works
Treatment usually combines two types of inhaled medication:
Controller
Inhaled anti-inflammatories, used every day, even without symptoms, to keep inflammation under control and prevent attacks.
Reliever
Fast-acting bronchodilators that open the airways during an attack.
Relying only on the reliever, without the controller treatment your doctor prescribes, increases the risk of severe attacks. Ask your doctor or pharmacist to check your inhaler technique: a spacer, when recommended, helps the medicine reach the lungs. A written action plan that says what to do when symptoms get worse completes your care.
Care through Brazil's public health system
Follow-up care is provided at primary health units (UBS). With a prescription, the Farmácia Popular program provides asthma medicines such as beclomethasone, salbutamol and ipratropium bromide free of charge.
A runny nose, sneezing and a scratchy throat can be an allergy or an infection. Knowing the difference helps you choose the right care, protect the people around you and recognize when it's time to get help.
Quick comparison
Symptom
Allergic rhinitis
Common cold
Flu
COVID-19
Onset
In flare-ups, after contact with a trigger
Gradual
Sudden
Gradual or sudden
Fever
No
Rare or mild
Common, often high
Possible
Sneezing and itching
Very common
Sneezing is common
Sometimes
Sometimes
Body aches
No
Mild
Common and intense
Possible
Tiredness
Mild, from poor sleep
Mild
Intense
Common
Duration
As long as exposure lasts
About 7 to 10 days
About 1 week; tiredness can last longer
Varies
Contagious
No
Yes
Yes
Yes
General reference chart. Symptoms vary from person to person, and only a test can confirm COVID-19 or influenza.
Care that applies to all of them
Rest and drink plenty of fluids.
Rinse your nose with saline to ease congestion.
Don't take antibiotics on your own: flu, colds and COVID-19 are caused by viruses, and antibiotics don't work against them.
If you have symptoms of an infection, wear a mask around others and avoid contact with babies, older adults and people with weakened immunity.
For flu, a doctor may prescribe an antiviral, especially for people in risk groups, and it works best when started early. For rhinitis, care is based on reducing exposure to triggers and following the recommended treatment, which may include nasal rinses, antihistamines or nasal corticosteroids.
Warning signs
Go to an urgent care unit or hospital as soon as possible if you notice:
Shortness of breath or difficulty breathing
Bluish lips or fingertips
Confusion, listlessness or severe weakness
High fever
Oxygen saturation below 94% on a pulse oximeter
In children: fast breathing, ribs pulling in with each breath, or trouble feeding and drinking
Older adults, pregnant women, young children and people with chronic conditions should get checked as soon as symptoms start.
Vaccines are among the most effective ways to keep a respiratory infection from ending in a hospital stay. In 2026, Brazil's public health system (SUS) added new options for babies, pregnant women and older adults.
Vaccine by vaccine
Influenza (flu)
Protects against
Flu and complications such as pneumonia. According to Brazil's Ministry of Health, it prevents 60% to 70% of severe cases and deaths from the disease.
Through SUS
Routine for children from 6 months to under 6 years, pregnant women and older adults. Also offered to priority groups such as people with chronic conditions, teachers and health workers.
When
Every year. The campaign usually starts in the Southern Hemisphere autumn, around March; in Brazil's North region, it runs in the second half of the year.
COVID-19
Protects against
Severe COVID-19.
Through SUS
Routine for children from 6 months to under 5 years, pregnant women and people aged 60 and over, plus special groups.
When
Pregnant women: one dose per pregnancy. Older adults: one dose every six months.
Pneumococcal
Protects against
Pneumonia, meningitis and other infections caused by pneumococcus bacteria.
Through SUS
The PCV20 (Pneumo 20) vaccine joined the schedule for children under 5 in June 2026 and, since September, has been offered to people aged 85 and over. It is also recommended for adults aged 60 to 84 who are bedridden or live in care facilities, and for people with special clinical conditions.
When
The schedule depends on age and vaccination history. People aged 85 or over who have never had a pneumococcal vaccine get a single dose.
Tdap (whooping cough)
Protects against
Whooping cough, diphtheria and tetanus. Given during pregnancy, it protects the baby in the first months of life.
Through SUS
Pregnant women, from week 20.
When
Every pregnancy.
RSV (respiratory syncytial virus)
Protects against
The leading cause of bronchiolitis in babies.
Through SUS
Pregnant women from week 28, since December 2025. Premature babies and children with certain conditions can receive nirsevimab, a monoclonal antibody (not a vaccine) offered since February 2026.
When
One dose per pregnancy.
BCG
Protects against
Severe forms of tuberculosis in childhood.
Through SUS
Newborns.
When
Single dose, preferably soon after birth.
Before you go to the clinic
Bring your vaccination card or check your history in the Meu SUS Digital app.
The RSV vaccine can be given on the same day as the flu, COVID-19 and Tdap vaccines.
Private clinics offer other options, such as the quadrivalent flu vaccine and RSV vaccines for older adults. Talk to your doctor.
Electronic smoking devices heat a liquid, usually containing nicotine and flavorings, and produce an aerosol that goes straight into the lungs. The category includes disposable vapes, refillable devices and heated tobacco products.
The rules in Brazil
Anvisa, Brazil's health regulatory agency, bans the manufacture, import, sale, distribution, storage, transport and advertising of these products nationwide. The rule in force is RDC 855/2024, which kept the ban adopted in 2009 and also prohibits their use in enclosed public spaces.
Banned, yet use is growing
1 in 9teenagers uses e-cigarettes (Unifesp, 2022–2024 data)
5×more than regular cigarettes in that age group
30%of students aged 13 to 17 have tried them (IBGE, 2026)
Researchers point out that, despite the ban, the product is easy to buy online, which widens access among young people.
Known risks
Fast addiction. Many devices use nicotine salts, which irritate the throat less and allow high doses to be inhaled, speeding up dependence.
A gateway to cigarettes. According to Anvisa, studies show that vape users are more likely to start smoking regular cigarettes.
Acute lung injury. In 2019, the United States recorded an outbreak of lung injury associated with e-cigarette use, known as EVALI, with thousands of hospitalizations.
Toxic substances. Besides nicotine, the aerosol carries fine particles and toxic compounds such as metals.
Want to quit?
In Brazil, SUS offers free treatment for people who want to stop smoking. Support starts with four weekly sessions, individual or in groups, followed by less frequent sessions for 6 to 12 months. When appropriate, it includes nicotine patches, gum or lozenges and the medication bupropion. People who vape can also seek help at their health unit. To find out where treatment is available, call Disque Saúde 136 or contact your city's health department.
We spend much of the day indoors: at the office, at home, in the car, on public transport. The quality of that air matters as much for respiratory health as the air outside.
What the law says
Since 2018, Brazil's Law 13.589/2018 has required air-conditioned buildings for public and shared use to keep a Maintenance, Operation and Control Plan (PMOC), with routines for cleaning and inspecting the systems. Since July 2024, indoor air quality parameters have followed the ABNT NBR 17037 standard, which replaced Anvisa's former resolution RE 9/2003.
One of the indicators monitored is carbon dioxide (CO₂), which shows whether the air is being renewed. Under the new standard, instead of a fixed ceiling of 1,000 ppm, the reference is now at most 700 ppm above the level measured outdoors. High CO₂ means exhaled air is building up in the room, and with it viruses and other pollutants.
Example: if outdoor air has 420 ppm of CO₂, the indoor limit is 1,120 ppm (420 + 700).
Signs the air isn't right
A musty or stale smell
Dust building up on air vents
Irritated eyes, nose and throat that improve when you leave the room
Drowsiness and headaches by the end of the workday
Damp stains on the ceiling or walls
What you can do
At the office
Let the building's maintenance team know when you notice any of these signs.
Avoid sitting with the airflow blowing straight at your face.
Take breaks and, when possible, spend a few minutes in well-ventilated areas.
Keep a water bottle nearby: air conditioning tends to dry out the eyes and nose.
At home
Clean the unit's filters as often as the manufacturer recommends.
Have a professional do a full cleaning periodically.
Open the windows every day, even for just a few minutes.
Fix leaks and patches of mold as soon as they appear.
According to the World Health Organization, 99% of the world's population lives in places where air pollution exceeds recommended limits. Together, outdoor and household air pollution are associated with 6.7 million premature deaths a year.
What the IQAr is
Brazil's Air Quality Index (IQAr) turns measurements of several pollutants, such as inhalable particles (PM10 and PM2.5), ozone, nitrogen dioxide, sulfur dioxide and carbon monoxide, into a single number linked to a color and to possible health effects. It follows CONAMA Resolution 506/2024 and the National Air Quality Policy (Law 14.850/2024). The value reported is always the one for the pollutant in the worst condition.
N1 · Good0 to 40
Satisfactory air quality. Outdoor activities are fine.
N2 · Moderate41 to 80
People in sensitive groups, such as children, older adults and those with respiratory or heart disease, may have a dry cough and tiredness. The general population is not affected.
N3 · Poor81 to 120
Anyone may experience a dry cough, tiredness and burning eyes, nose and throat. Sensitive groups may have more serious effects.
N4 · Very poor121 to 200
Symptoms may worsen across the whole population, with shortness of breath and labored breathing. Sensitive groups may have even more serious effects.
N5 · Severeabove 200
Serious risk of respiratory and cardiovascular problems for the whole population, with more premature deaths in sensitive groups.
Bands and effects as described in the Brazilian Ministry of the Environment's technical guidance on the IQAr.
Where to check
In São Paulo, CETESB, the state environmental agency, publishes the index for its monitoring stations throughout the day. Other states release their own bulletins, and the Ministry of the Environment gathers national information. Weather apps also show air quality indexes, often on foreign scales whose bands differ from Brazil's.
On days with poor air or smoke
Avoid intense outdoor exercise, especially near busy roads. On sunny days, ozone tends to rise in the afternoon.
Keep windows closed during smoke episodes and air out your home once the air improves.
If you have to be exposed to wildfire smoke, a well-fitted N95 or PFF2 mask filters fine particles. Cloth and surgical masks offer little protection in this case.
Drink water and use saline in your nose if it gets dry or irritated.
People with asthma, COPD or heart disease should keep their reliever medication nearby and follow the plan agreed with their doctor.
Coughing is a defense reflex: it clears mucus, dust and microorganisms from the airways. So not every cough needs to be suppressed. What matters most is how long it lasts and what comes with it.
Time matters
Acute up to 3 weeks
Usually caused by colds, flu and other viral infections. It tends to get better on its own.
Subacute 3 to 8 weeks
Common after respiratory infections, when the cough lingers even after other symptoms have improved.
Chronic more than 8 weeks
Common causes include rhinitis with mucus dripping down the throat (postnasal drip), asthma, reflux, smoking and some blood pressure medicines in the ACE inhibitor class.
Three weeks: time to check for tuberculosis
Brazil's Ministry of Health advises that anyone with a cough lasting three weeks or more be evaluated for tuberculosis, especially if they also have late-afternoon fever, night sweats, weight loss or tiredness. The sputum test and treatment are free through SUS. In some higher-risk groups, such as people living with HIV, testing should start sooner.
Get care promptly if your cough comes with
Blood in your phlegm
Shortness of breath or wheezing
Chest pain
High fever, or a fever that won't come down
Unexplained weight loss
Heavy night sweats
Severe shortness of breath, bluish lips or confusion are emergencies: in Brazil, call 192 (SAMU).
In the meantime
Drink plenty of water.
A spoonful of honey can ease coughing in adults and in children over 1 year old. Never give honey to babies under 1, because of the risk of botulism.
Avoid taking cough syrups on your own, especially for children.