How (and Why) to Do a Steam Inhalation with Essential Oils

By the Seed SistAs

When we were kids, whenever we came down with a cold or a cough, our grandmother had her own way of caring for us that felt both ancient and comforting. She loved steams and salt pipes! She suffered herself from asthma and seasonal allergies that affected her lungs so she became adept and self care. 

When we got some sort of respiratory infection she’d spring into full on nurse mode and that care felt some healing!

She’d boil a pot of water, adding whatever herbs she had on hand—usually eucalyptus leaves, rosemary and thyme from her garden—and as the steam began to rise, she would move the pot to the table and have us lean over, and breathe it in.

Sometimes, she would drape a towel over our heads and hers, forming a little steam tent. At first, the heat would take my  breath away and sting my eyes, but as I acclimatised to the steam and aromas of the herbs, we would giggle – we would deepen our inhalations. 

Letting the warmth of the steam opened up our lungs; as you do this, you can feel tightness in your chests loosening with each breath. The steam reaches deep – coaxing out the stubborn coughs, softening the mucus, and soothing any rawness in the throats. 

Onion Magic

She’d cut an onion in half, her well-worn knife slicing through the layers, and place the pieces in the corners of the room. “The onion will soak up the sickness,” she’d say in her lovely Czech accent, the onion acting as a sponge absorbs the illness from the air.

And in the morning, she would toss the onions outside, saying they had done their job. 

Steam inhalations have roots that stretch back for centuries, maybe even thousands of years, across cultures around the world. From ancient Greece to China to the kitchens of Eastern Europe, people have always known the power of steam to heal the lungs. Breathing in the warm mist has been a remedy for congestion, colds, and coughs for as long as anyone can remember. It’s such a simple kitchen practice, but so effective—

When we steam, we are connecting to something old—generations of wisdom passed down in homes, where science and tradition blended seamlessly. 

By inhaling warm, moist air, we help to open the airways, loosen mucus, and soothe irritated tissues in the respiratory tract.

How Steam Inhalations Support Lung Health

1. Loosening Mucus and Clearing Congestion: thin and loosen mucus in the lungs and sinuses, making it easier to expel through coughing. This is particularly helpful in conditions, like colds, bronchitis, or sinus infections, where thick mucus can block the airways and make breathing difficult. 

1. Moistening Dry Airways: Dryness in the respiratory tract can lead to irritation, a persistent cough, or a sore throat. Steam adds moisture to the airways, soothing irritation and reducing inflammation. This is especially beneficial in the winter months or in environments where heating systems dry out the air. 

1. Opening the Airways: The warmth of the steam helps dilate the airways, allowing for better airflow into the lungs. This can relieve symptoms of conditions like asthma or COPD, where the airways are constricted, and breathing is laboured.

1. Reducing Inflammation: Steam, especially when combined with certain essential oils and herbs, has anti-inflammatory effects on the respiratory tract. This reduces swelling in the bronchial tubes, making it easier to breathe. 

1. Antimicrobial Action: The addition of antimicrobial essential oils to the steam can help to inhibit the growth of bacteria, viruses, or fungi that may be causing respiratory infections.

Essential Oils Specific to the Lungs

Certain essential oils are particularly beneficial for supporting lung health due to their ability to clear mucus, open airways, and fight infections. Here are some key oils to consider:

1. Eucalyptus:
   • Properties: Antiviral, decongestant, expectorant
   • Uses: Eucalyptus is one of the best-known oils for clearing the lungs. This tree’s main active compound, cineole, helps break down mucus and open the bronchial tubes, making it ideal for treating colds, sinus congestion, bronchitis, and asthma. 

1. Peppermint:
   • Properties: Antibacterial, anti-inflammatory, decongestant
   • Uses: The menthol in peppermint oil helps to open the airways and relieve nasal congestion. This herb is cooling and soothing to the respiratory tract, making it useful for conditions like sinusitis or chest colds. 

1. Thyme:
   • Properties: Antibacterial, antiviral, expectorant
   • Uses: Thyme oil is a powerful remedy for clearing mucus and clearing out infections in the lungs, traditionally prescribed to treat bronchitis, coughs, and other respiratory conditions. 

1. Rosemary:
   • Properties: Antimicrobial, expectorant, anti-inflammatory
   • Uses: Rosemary oil helps loosen mucus, reduce swelling in the airways and relieve congestion, making it easier to breathe. 

1. Frankincense:
   • Properties: Anti-inflammatory, soothing, antimicrobial
   • Uses: Frankincense oil helps calm inflamed respiratory tissues and promotes deeper breathing, making it a great choice for those with asthma or chronic lung inflammation. 

1. Lavender:
   • Properties: Anti-inflammatory, calming, antimicrobial
   • Uses: While lavender is primarily known for its calming properties, the herb also soothes irritated respiratory tissues and supports lung health, particularly in cases of dry cough or allergies.

How to Do a Steam Inhalation

Instructions:

1. Boil water: Bring about 4 cups of water to a boil, then remove from heat. 
2. Add essential oils: Add 3-5 drops of your chosen essential oil (or a combination) to the water. 
3. Create a tent: Place your face over the bowl of steaming water and drape a towel over your head to trap the steam.
4. Inhale deeply: Close your eyes, take slow, deep breaths through your nose or mouth, and inhale the steam for 5-10 minutes.
5. Repeat as needed: Steam inhalations can be done once or twice a day depending on the severity of the respiratory issue.

Steam inhalations with the right essential oils can be a powerful tool to support lung health, helping clear congestion, soothe inflammation, and fight infections. By using the steam’s moisture to carry the healing properties of these oils deep into the respiratory system, we can enhance our body’s natural healing process and breathe easier.

These blog articles are herbal education resources,  produced by the Seed Sistas. Gain insights and join us in the evolution of healthcare, please do leave a comment or question.  Wellbeing empowerment for all…

Do you smoke or have you smoked in the past? Do you have asthma? Is your area highly polluted? If any of those issues concern you, you will benefit from our pre-recorded Lung Health With Herbs webinar. You’ll discover the plants that have specific actions for the respiratory system. how chemicals enter the body via the lungs, the power of lung cleansing herbs, and much more! For just £30, you’ll gain expert insights, practical actions, and a lifelong toolkit to harness your strengths and thrive—watch anytime!