The Best Aromatherapy Shower Steamer Recipe
Move over baths, showers are the up-and-coming key to promoting tranquility and relaxation! Research has shown that people are enjoying showers over baths more than ever. This could be attributed to busy lifestyles. In addition, many condominiums and housing complexes do not have bathtubs. If you aren’t a bath person and want to step up your bathing game, a great way to do this is by incorporating aromatherapy shower steamers into your showering routine.
Benefits of a hot shower
A hot shower is one of the best ways to unwind after a busy day! Throughout the day, the body performs various physical movements. If you have a labor-intensive job or a job sitting at a desk, the body can become sore and stiff. Hot showers serve as an instant muscle relaxer, soothing tension and loosening up muscles that can tense up due to stress and anxiety. A warm shower has also been linked to a boost in levels of oxytocin, which is our feel-good hormone. (1) Do you sing in the shower? Singing has been shown to release endorphins! In addition, breathing in the steam can help clear out nasal congestion from allergies and colds, allowing us to breathe easier.
A hot shower is also a great way to clear the mind.
Have you ever heard of “shower thoughts”?
You may have noticed you have the most creative and productive thoughts in the shower. Songwriters have written their top songs in the showers. Authors who have had “writer’s block” suddenly have a ground-breaking idea for a new book while in the shower. Do you have your clearest thoughts while taking a shower? Or feel the most creative allowing your mind to freely bounce from one idea to the next?
“In the shower, with the hot water coming down, you have left the real world behind, and very frequently things open for you. It is the change of venue, the unblocking of the attempt to force ideas that are crippling you when you are trying to write” -Woody Allen
“Shower thoughts” exist because we tend to feel safe while in the shower. It’s a familiar place that is warm and comforting. It is one of the rare times in the day where we are completely free from distractions. Our prefrontal cortex (the part of the brain in charge of rational thinking, comprehension, and decision making) is relaxed because we are engaging in our shower routine and the brain begins to operate on autopilot. Our mind is then free to daydream and wander, allowing creative thoughts to surface.
An evening shower can also promote sleep
Research shows a warm bath or shower before bed helps you fall asleep faster and improves sleep quality even in the heat of the summer. (2) Most people believe this is due to relaxation. While this may play a part in quieting the mind and allowing us to release tension stored from the day, science shows it has to do with the change in core body temperature. As part of the circadian rhythm when melatonin is produced, your core body temperature drops by 2-3 degrees. Mimicking that nighttime drop in body temperature by taking a warm bath can trigger a similarly sleepy reaction.
What is the optimal time to take a bath or shower to support sleep?
Research shows taking a bath or shower 1-2 hours before bedtime for as little as 10 minutes can significantly improve sleep quality. In a scientific review, multiple studies showed participants who took a bath or shower 1-2 hours before bedtime, fell asleep 9 minutes faster! (2)
What is even more interesting is to compare this data to studies done on Ambien which is a popular medicine used for sleep. In one study, patients who used Ambien fell asleep 16 minutes faster than the placebo group after 8 months of use. (3) That’s only 7 minutes faster than a warm bath! Not to mention, warm baths aren’t addictive like Ambien.
What about cold showers?
A hot shower can offer multiple health benefits. It can help promote blood circulation, ease muscle tension, clear congestion, calm the mind and support sleep. Ending a hot shower with a quick 30 seconds of cold water also has a host of benefits. Cold shower exposure can lower the sympathetic response and increase parasympathetic activity due to the activation of the vagus nerve and cholinergic neurons in the vagus nerve pathways (4) (5). I love the feeling of following a hot shower with a quick refreshing cold water rinse. It may be tough at first, but it is very helpful in improving vagal tone.
Aromatherapy Shower Steamers
The benefits of using aromatherapy shower steamers
One of the best ways to transform our showering experience is to use shower steamers to help promote tranquility, boost energy and mental clarity, and support the respiratory system. Shower steamers are small, often tablet-like products that release aromatic scents and essential oils when they come into contact with water and steam in your shower. While they may not provide the same experience as a relaxing bath, they offer several benefits:
1. Aromatherapy: Shower steamers can help create a spa-like atmosphere in your shower by releasing pleasant and calming scents. Different essential oils can be used to achieve various aromatherapy goals, such as relaxation, stress relief, or invigoration.
2. Convenience: Unlike bath bombs or salts, shower steamers are designed for quick and easy use in the shower. They don't require you to fill up a bathtub, making them a more time-efficient option for relaxation.
3. Energy Boost: Some shower steamers are infused with invigorating scents like peppermint or eucalyptus, which can help wake you up and provide a burst of energy in the morning.
4. Respiratory Benefits: Inhalation of essential oils in steam can potentially offer respiratory benefits. For example, eucalyptus and menthol-infused steamers may help clear congestion and provide relief from cold symptoms.
5. Stress Relief: Lavender, chamomile, and other calming scents can promote relaxation and help reduce stress and anxiety. The act of taking a few moments for self-care in the shower can also contribute to stress reduction.
6. Improved Mood: Aromatherapy can have a positive impact on mood. Using shower steamers with your favorite scents can help improve your overall sense of well-being.
7. Customization: You can customize your shower steamers with a variety of scents, allowing you to choose the one that suits your mood or specific needs at any given time.
8. No Residue: Unlike bath products that may leave residue in your bathtub, shower steamers typically dissolve completely without leaving any mess behind.
9. Compact and Portable: Shower steamers are small and easy to store, making them a convenient addition to your self-care routine, whether at home or while traveling.
While shower steamers offer various benefits, individual experiences may vary based on personal preferences and sensitivities to scents. It's essential to choose high-quality essential oils and ingredients that align with your preferences and any potential allergies or sensitivities you may have.
These shower steamers are my go-to when battling a cold and congestion. They are also great to help promote focus, energy and relaxation! I like to use polysorbate to mix the contents . Unlike water, witch hazel, or alcohol, polysorbate will NOT cause a reaction when you add it to the dry materials. It properly dissolves and disperses the essential oils and I have also found it helps the scent stay longer. If you don’t have polysorbate, you can swap it with water but just make sure you add it very slowly so you don’t activate “the fizzing action”.
Aromatherapy Shower Steamers
Ingredients
- 1.5 cups baking soda
- 1 cup citric acid
- 2 tablespoons polysorbate 20 (*Or 1 tablespoon water)
- 60-90 drops of essential oils (see recipes below)
- Optional: 1/2 tsp mica coloring
- Optional: Dried herbs or flowers flowers
Instructions
- Place the dry ingredients in a bowl and whisk together.
- Meanwhile add polysorbate 20 and essential oils in separate bowl.
- S L O W L Y add to dry mixture a little at a time while mixing with the whisk.
- **Mixture should hold together when squeezed without crumbling similar to very slightly wet sand.
- Pack tightly in molds and let dry 24 hours. Store in airtight container in dry place.
- To use, add one steamer to shower floor and breathe in this goodness!
Notes
Essential oil combinations to try:
Breathe
40 drops Eucalyptus
20 drops Rosemary
10 drops Peppermint
Energy
40 drops Orange
20 drops Fir
10 drops Pine
Wake up
40 drops Grapefruit
20 drops Peppermint
Focus
20 drops Rosemary
40 drops Grapefruit
20 drops Eucalyptus
Relax
40 drops Lavender
20 drops Black Spruce
Calm
30 drops Bergamot
20 drops Orange
20 drops Blue Spruce
This recipe makes about 12 large round molds. You can get the silicone mold I use here.
The best essential oils to use while showering
Try mixing up your own shower steamers depending on your intended purpose using these suggestions as a guide:
Energy and focus: eucalyptus, peppermint, rosemary
Calm and relaxation: lavender, spruce, chamomile, bergamot, juniper
Creativity: fir, pine, eucalyptus, rosemary, clary sage, mandarin
Uplifting mood: orange, ylang ylang, lemon, grapefruit
Respiratory support: eucalyptus, laurel, peppermint, ravensara
Here are a few of my favorite essential oil combinations for shower steamers:
Breathe
40 drops Eucalyptus
20 drops Rosemary
10 drops Peppermint
Energy
40 drops Orange
20 drops Fir
10 drops Pine
Wake up
40 drops Grapefruit
20 drops Peppermint
Focus
20 drops Rosemary
40 drops Grapefruit
20 drops Eucalyptus
Relax
40 drops Lavender
20 drops Black Spruce
Calm
30 drops Bergamot
20 drops Orange
20 drops Blue Spruce
Add some aromatherapy shower steamers to your showering routine and notice the difference it makes in how you feel mentally, emotionally and physically!
Want to learn more about using essential oils? Check out my latest book Science of Essentials: The Essential Guide for Using Aromatherapy to Promote Health and Healing here.
Looking for more education on using essential oils for emotional health? See my blog article, The Best Essential Oils for Stress and Anxiety and 5 Tips for Using Aromatherapy for Stress Relief.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
Uvnäs-Moberg K. Oxytocin linked antistress effects--the relaxation and growth response. Acta Physiol Scand Suppl. 1997;640:38-42.
Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Med Rev. 2019 Aug;46:124-135.
Randall S, Roehrs TA, Roth T. Efficacy of eight months of nightly zolpidem: a prospective placebo-controlled study. Sleep. 2012 Nov 1;35(11):1551-7.
Al Haddad H, Laursen PB, Ahmaidi S, Buchheit M. Influence of cold water face immersion on post-exercise parasympathetic reactivation. Eur J Appl Physiol. 2010 Feb;108(3):599-606.
Kinoshita T, Nagata S, Baba R, Kohmoto T, Iwagaki S. Cold-water face immersion per se elicits cardiac parasympathetic activity. Circ J. 2006 Jun;70(6):773-6.