Post-Fire Self Care Tips and Tools

As the fires up in Butte County continue to burn, our community here in Sonoma County is feeling the impacts daily. Not only has the heavy smoke led to several unhealthy air quality days in a row, but it is also triggering the trauma our community experienced last year from the Tubbs Fire. We feel the pain and loss coming up from last year and our team of practitioners here at Flourish Integrative Health has compiled some simple tools and tips for you to take care of yourselves and your families during this trying time. We invite you to continue reading below to learn more.

If you find that you need some additional support, acupuncture is incredibly helpful in addressing stress as well as supporting lung and respiratory health. Additionally, Dr. Jen Riegle, ND is offering nebulized glutathione treatments to support respiratory health and Vitamin B-12 shots to boost immune health.

Respiratory-Health Respiratory Protector and Stress Soother Tea Recipe for after smoke inhalation

We have been formulating and brewing some delicious tea that will support and fortify your lungs and respiratory system. Rosemary’s Garden in Sebastopol is an excellent place to shop for these ingredients.

It will assist your body to release the highly toxic smoke which we have inevitably inhaled. So make some tea, or batches for others to support healing and soothing those mucous membranes that may be irritated.
It is great for our Fire Fighters, safe for pregnant mamas though you can omit or decrease the licorice if going to take over a longer period of time. Look at the recipe for alterations in pregnancy. Safe for nursing mamas, children, and the elderly. Only avoid if extreme high blood pressure/hypertension.
It also provides nervous system and stress support.

Here is a recipe of dried ingredients to make for 5 gallons of tea. (Double dose if using fresh herbs)

3 parts: Astragalus; 45g: 1 cup
2 parts Marshmallow; 30g: 1/2 cup
1 part Licorice: 15g: 1/4 cup (decrease or omit if pregnant and going to drink over a long period of time, safe for short periods of time: can replace with 1 cup of Nettles)
2 parts Rosehips; 30g: 1/3 cup
Decoct or simmer for 1 hour.


2 parts Mullein: 30g: 2 packed cups
(limit consumption of Mullein with loose stools in Pregnancy)
1 part Scullcap: 15g: 3/4 cup
1 part Chamomile: 15g: 3/4 cup
Let simmer for 20 mins

1/2 part Lemon Balm: 7.5g: 2 Tablespoons
1/2 part Thyme: 7.5g: 2 tbsp
1/4 part Rosemary:4g: 1 Tbsp

Let simmer for 5-10 minutes, turn off. Strain with a cheese cloth to ensure no fine hairs from the mullein get through (put one over strainer) and drink 3x daily.

Give this to your little ones, loved ones, or make it an act of self-care and support your body get back to balance. If making for others or distributing: please label with above precautions for pregnant women and those with hypertension/ high blood pressure.

Thank you to Jen Bredesen, teacher at the California School of Herbal Studies, for bringing her wisdom and love to this formula.

If you are looking for some pre-packaged teas that can provide some respiratory health support, these are a few of our favorites that you can find at Whole Foods, Community Market, Olivers, etc:
Gaia – Sinus Comfort and Bronchial Wellness
Yogi – Breathe Deep and Throat Comfort
Choice – Organic Throat Cozy
Traditional Medicinals – Throat Coat and Breathe Easy
Our friends over at Farmacopia in Santa Rosa are an excellent resource for respiratory and immune support as well.


The Center for Mind-Body Medicine has some wonderful audio recordings to guide you in soft belly breathing and guided imagery to help relieve stress and overwhelm. To access, please click here. If you need additional support with dealing with trauma, please contact NAMI – National Alliance on Mental Health. They offer free support and can link you with a qualified therapist to work with.

Please do not hesitate to reach out with any questions. We are honored and grateful to be a part of this community and our team of practitioners is here to provide you with support as we move through these challenging times. Sending lots of love to all of you out there.