Herbal Steam Inhalation for Congestion Relief

If working with children has taught me anything, it's that the winter cold and flu season is one of the worst times of the year. Between this and allergy season, my students devour boxes of tissues. While I am still masking (I have an autoimmune disorder), I still sometimes come home with a wee bit of the funk. My husband, on the other hand, suffers year-round due to a deviated septum. He goes through a lot of homemade vapor rub, but I prefer herbal steams.

Herbal steams are an easy and inexpensive way to reduce allergy and sinus infection symptoms, as the warm steam helps to open airways, and the added herbs help moisturize your nasal passages and break up mucus. What herbs and essential oils you decide to use are entirely up to you and will change based on your needs and preferences. However, the base recipe remains the same.

In today's post, I offer this base recipe and include a list of optional herbs and essential oils and their properties so you can decide what is best for you. I have included as many easily accessible herbs as I can, as folk medicine is for everyone.

Herbal Steam Inhalation for Congestion Relief

Ingredients
1 quart boiling water

1.5-2 cups dried herbs*

Heat-safe bowl

Trivet/pot holder

Bath towel or kitchen towel

Optional:

2-3 drops of essential oil

Directions
Begin by choosing a location where you can lean over your steam inhalation comfortably, such as at your kitchen counter or kitchen table. Combine the herbs in your heat-safe bowl and pour the boiling water over the herbs. Add your essential oil if you are using. Stir the mixture counterclockwise and say, "May what lingers loosen and leave, so I may breathe easily."

Position yourself over the bowl with your eyes closed and drape your towel over your head to create a tent. Inhale the steam, taking deep breaths in through your nose and out through your mouth for 10 to 15 minutes. With each inhale, imagine warmth and movement returning. On each exhale, visualize the congestion, fatigue, and heaviness leaving you. When you are finished, thank the herbs for their aid, blow your nose if needed, and drink some water. You can also follow up this ritual by drawing a protective symbol, such as the Algiz (ᛉ) rune, over your chest, throat, and nose.

Repeat every 2-3 hours as needed.

*The herbs can be strained and reused several times throughout the day before being discarded with reverence and respect.

Herb & Essential Oil Suggestions

Below is a list of potential herbs and essential oils and their medicinal properties. As a reminder, do not use any of these herbs if you are allergic to them, and this recipe is not a replacement for medical care, but should be used in conjunction with traditional medicine.

• Cedar Essential Oil- lymphatic decongestant, antiseptic, antibacterial, expectorant
• Chamomile- calms coughs, anti-inflammatory, antimicrobial, calming, loosens mucus
• Eucalyptus (dried or essential oil)- loosens mucus, antiviral, antibacterial, immune stimulant, and expectorant
• Ginger- expectorant, anti-inflammatory, decongestant, antimicrobial, reduces sinus pressure
• Lavender- antibacterial, relaxes nerves, pain-relieving
• Mullein leaf- alleviates dry cough, relaxes lungs, expectorant, demulcent, anti-inflammatory, antiviral, mycolytic (breaks down thick mucus)
• Peppermint (dried or essential oil)- antibacterial, antiviral, anti-inflammatory, expectorant, cooling, decongestant
• Oregano- antiviral, expectorant, moisturizes, and loosens mucus
• Rosemary- decongestant, expectorant, anti-inflammatory, antimicrobial, stimulates nerves and blood flow
• Sage- antimicrobial, anti-inflammatory, decongestant, astringent, expectorant
• Tea Tree Essential Oil- antibacterial, antiviral, immune stimulant, decongestant
• Thyme- antibacterial, expectorant, antispasmodic, mucolytic, anti-inflammatory
• Yarrow- antibacterial, anti-inflammatory, helps dry mucus, astringent, diaphoretic, decongestant, expectorant

I find thyme, oregano, and peppermint create the best mixture. It is not necessarily the most lovely-smelling combination, but the herbs are inexpensive, readily available, and possess potent medicinal properties.

I hope you and yours stay well this winter season!

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