Steam Inhalation: A Classic Home Remedy for Congestion
The season of snow days, snuggles by the fireplace and stuffy noses is here! Winter brings a lot of warmth and comfort but can also bring some extra sick days. Do you tend to get sick more this time of year? You are not alone and there are several reasons for this:
We spend more time indoors so we are in closer contact with others which increases our risk of exposure to common colds and viruses.
Colder air means less moisture which causes the nasal passages to dry. This makes us more susceptible to infections
Less exposure to sunlight and time outdoors can impact our Vitamin D. Vitamin D plays an important role in our immune system function.
Stress is generally higher in the fall/winter months and is known as one of the main outside factors that play a part in suppressing the immune system.
So, you caught a cold? Now what?
I often remind myself when feeling unwell that sickness isn’t always a bad thing. Acquired immunity is essential for life. It is immunity that is strengthened every time we get sick. It is specific defenses set in place to help improve the immune system to fight different pathogens. It is the reason why when a cold is cycling through a household, you only get it once.
Congestion, headaches, stuffy or runny noses still aren’t fun. So, what can we do? My favorite home remedy to soothe and open the nasal passages is steam inhalation.
What is steam inhalation?
Steam inhalation is a classic home remedy in which you combine essential oils with hot water to create therapeutic steam. It is especially helpful to provide relief when battling a cough, cold or sinus issues. It can also be supportive for allergies or headaches. It involves the inhalation of warm water vapor to help loosen the mucus in the nasal passages, throat and lungs. While steam inhalation may provide relief, it will not make the infection go away any faster. (That’s the mighty job of our immune system!)
How to do steam inhalation?
You will need:
A large bowl
Water
A pot or kettle (or microwave) to heat the water
Towel
One drop of essential oil of choice (such as eucalyptus, ravensara, tea tree, or lavender).
To do steam inhalation:
Heat water to boiling
Carefully pour hot water into a large bowl.
Add one drop of essential oil of choice.
Set a timer for 2-5 minutes.
Lean over the bowl and create a tent with a towel over your head, shoulders, and the bowl for 5 minutes. Keep face at a comfortable distance. Keep your eyes closed. Slowly breathe in and out, enjoying the warmth and comfort. Do not steam longer than 10 minutes per session. However, you can repeat a steam inhalation 3 times per day to help provide relief.
*Steam inhalation is not recommended for children under the age of 12 years old due to risk of burns. You can create a similar effect by having child sit in steamy bathroom while you run hot water in the shower.
Side effects of steam inhalation:
Steam inhalation is considered safe when done carefully. Because you are using very hot water, the biggest risk is accidentally spilling the water and burning the skin. To avoid burns, keep bowl of hot water on a level, sturdy surface and do not lean on or shake the bowl. Keep your eyes closed while inhaling the steam. In addition, keep the bowl out of reach of children and pets. If you experience any discomfort, pain or irritation, discontinue use. Do not use more than 1 drop of essential oil per session. If you have been not feeling well for longer than a few days or your symptoms are severe, I always recommend making an appointment with your doctor!
I remember the first time I did this, and I felt so silly at first but once I felt that relief, I was hooked! It feels so refreshing and good! Not to mention it is so helpful with using essential oils with expectorant properties that can help provide relief when struggling a cold or congestion.
If you aren’t a fan of steam inhalation, diffusing essential oils can also provide relief when feeling under the weather. To learn more, check out this blog all about diffusing essential oils. Looking for another way to support your immune system? I swear by this homemade elderberry goji berry syrup.
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.
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.