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7 Everyday Things That Trigger Your Asthma

September 05, 2025

If you’re one of the 25 million Americans living with asthma, you know how quickly symptoms like coughing, wheezing or chest tightness can sneak up. But what you may not realize is that everyday things around you might be triggering those symptoms.

“Triggers are anything that inflame the airways and make asthma symptoms worse,” says Andrew Wong, MD, a primary care provider with Hartford HealthCare Medical Group. “They cause swelling and extra mucus, which leads to the shortness of breath and tightness people feel during an asthma flare.”

Dr. Wong explains that asthma triggers fall into two main categories: allergic and irritant. Knowing which type is affecting you — and how to manage it — can help prevent flare-ups before they start.

Allergic Asthma Triggers

When you have allergic asthma, your immune system reacts to certain substances. The result? Swelling and extra mucus in your airways, which makes it harder to breathe.

1. Pollen, mold and pet dander

If you notice your asthma gets worse in the spring, summer or even when you visit a friend with a pet, you’re not imagining it.

“Pollen from trees and grass, mold from humid environments, and pet dander — especially from cats — are some of the biggest culprits,” says Dr. Wong.

Keeping windows closed during pollen season, using an air purifier and bathing pets regularly can all help cut down on exposure.

2. Dust mites and cockroaches

These pests may be tiny, but they cause big problems for asthma-sufferers. Dust mites thrive in bedding, carpets and upholstery, while cockroach droppings are a hidden asthma irritant in many homes.

Regular cleaning, vacuuming and mattress covers can help keep them at bay.

3. Certain foods and preservatives

For some people, what’s on their plate can also be what sets off symptoms.

“Nuts, milk, wheat or gluten can all play a role,” says Dr. Wong. “Even food preservatives like nitrites, found in wine and dried fruit, can be asthma triggers.”

If you notice your asthma flaring after certain meals, keep a food diary and share it with your doctor.

> Related: 6 Foods That Could Help Your Spring Allergies

Irritant Asthma Triggers

Not every asthma trigger is tied to allergies. Some irritate the lungs directly, causing inflammation and making it harder to breathe.

4. Sudden temperature changes

Ever stepped outside on a freezing morning and immediately felt your chest tighten? Moving quickly between warm indoor air and cold, dry outdoor air is a common irritant.

Layering clothing and wrapping a scarf over your nose and mouth can help warm the air before it hits your lungs, reducing the shock.

5. Smoke and strong scents

Cigarette smoke is one of the most well-known irritants, but it’s not the only one. Smoke from wildfires, scented candles, air fresheners, cleaning sprays or even strong perfumes can all set off asthma symptoms.

“Anything that irritates the lungs can worsen asthma,” Dr. Wong notes.

Choose fragrance-free products and steer clear of smoky environments whenever possible.

6. Colds, flu and RSV

Respiratory illnesses aren’t just inconvenient — they’re major asthma triggers.

“Even a mild cold can cause serious symptoms,” says Dr. Wong. “That’s why I recommend staying up to date on flu, COVID and RSV vaccines.”

Practicing good hand hygiene and avoiding close contact with people who are sick can lower your risk during cold and flu season.

> Related: Is it RSV or a Cold? 

7. Stress and anxiety

Stress doesn’t just weigh on your mind — it can affect your breathing.

“When we’re anxious, we tend to breathe faster,” Dr. Wong explains. “That hyperventilation can irritate the airways. Relaxation techniques, like meditation or deep breathing, can help slow things down.”

Yoga, journaling or even a short walk can help ease tension.

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How to stay ahead of asthma triggers

Managing asthma isn’t just about reacting when symptoms hit — it’s about preventing attacks in the first place.

Dr. Wong’s advice:

• Use your inhaler proactively. “Many athletes, like runners or hockey players, use their inhaler before exercise. That’s the right approach,” he says.
• Check air quality and pollen counts before heading outside.
• Keep a symptom diary to spot patterns and potential triggers.
• Work with your doctor to fine-tune your care plan.

“Understanding your asthma triggers is the first step,” says Dr. Wong. “Once you know what sets it off, you can take the right steps to avoid it — and breathe easier every day.”