Herbal Steams for Congestion and Speeding Recovery from Cold or Flu
This article is a complete tutorial for how to do an herbal steam, as well as the special herbs and essential oils (optional) you can use to get rid of thick, gooey congestion in your sinuses and lungs from cold and flu. Herbal steams can significantly improve your comfort level as your body fights off viral and bacterial infections!
Herbal steams can be a wonderful way to bring comfort to a person suffering with congestion during allergy season or during a cold and flu. Breathing in gentle steam with herbal and essential oil ingredients can improve breathing and help open passageways.
Other home remedies like this simple and natural decongestant, an easy two-ingredient cough syrup, and of course the well-known elderberry syrup can all be helpful for mild upper respiratory infections as well as seasonal allergies, but if you are dealing with major breathing issues, please be sure to get to a medical doctor for help.
Although many home herbal remedies can be extremely helpful, they are not meant to be a substitute for medical advice and treatment when needed. If you come down with minor symptoms but don’t need to see a doctor for medical care, then I want to encourage you to try an herbal steam!
FTC Disclosure: There are affiliate links scattered throughout this article. If you click through and make any kind of purchase, I may earn a small commission at no extra cost to you.
Herbal steams are incredibly effective, safe, and easy ways to get rid of stuck mucus and congestion in your lungs and sinuses.
Using Herbal Steams: How and Why Do They Work?
When I have congestion in my sinuses and lungs, one of the first remedies I reach for besides the decongestant recipe linked above is an herbal steam. This is because steam in and of itself works wonders to help your body expel thick or even runny mucus in your lungs and airways.
When you add aromatic plants and essential oils, you add a whole other level to the effectiveness of the steam. Volatile oils from certain herbs and/or essential oils can help with immune function as well as improve the steam’s effectiveness in getting rid of yucky mucus.
You can certainly use only one herb in your steams, and if you do, I suggest the king of respiratory relief: mullein leaf (Verbascum thapsis).
Mullein is the herb I reach for first whenever I have any kind of respiratory distress. Although it doesn’t contain high levels of volatile oils like camphorous plants or those with the chemical 1-8 cineole etc., mullein has been used for centuries in various cultures for lung health, including asthmatic issues.
It can also reduce inflammation and also acts as an anti-spasmodic which helps soothe difficult breathing. Source
Anecdotal evidence strongly suggests mullein is an excellent herb for home remedy use, and I have personally used mullein for many years with excellent results for allergies and difficult breathing issues.
In fact, my stepmother strongly states mullein has worked far better and more quickly for her than strong prescription medications for bronchial issues with spastic coughs.
**Note: Some herbalists will recommend smoking mullein, and I have not personally tried this. I prefer drinking a strong mullein tea or using it in a steam, as we are discussing here. I also enjoy mullein and marshmallow combination tincture.
Mullein is helpful by itself, but adding aromatic plants with antimicrobial and astringent properties is especially helpful. Some of these plants include:
Yarrow (this month’s herbal course in The Confident Herbal Tribe) (Achillea millefolium)
Rosemary (Salvia rosemarinus)
Peppermint (Mentha x piperita)
Thyme (Thymus vulgaris)
Oregano (Origanum vulgare)
Eucalyptus (Eucalyptus spp)
Lavender (Lavandula spp)
Hyssop (Hyssopus officinalis)
Bee Balm (Monarda spp)
Rosemary is an aromatic herb that is helpful for congestion.
You’ve probably noticed that many of these special herbs are also culinary herbs! They’re great for adding flavors to your foods, but the medicinal benefits are incredible. Since aromatic herbs like these contain high amounts of volatile oils, you can also find essential oils processed from these plants.
Rosemary, thyme, oregano, and many of the mints like peppermint can even be grown indoors on your windowsill. I keep these in my south facing window all winter long, since I’m in a cold place. This way, if I need them for herbal remedies such as an herbal steam or just to cook with, they’re always fresh and on hand!
NOTE: I suggest using just the herbs in your steam first if you are new and unfamiliar with herbal steams. This will get you used to the aromatic nature of the plants. However, you can also use essential oils for herbal steams either alone or in conjunction with the herbs you choose when you’re comfortable.
To use the herbs and essential oils together, I might toss in a few sprigs of rosemary, thyme, and yarrow; then add a drop or two of peppermint or eucalyptus essential oil as well.
Essential oils are extremely powerful, so you just want a drop or two of the ones you choose, and I wouldn’t add more than a total of about three or four drops. For children, use even less, and be sure you do your research on the essential oils you choose.
If you’re making a steam for children, I strongly suggest using just the herbs rather than the essential oils.
Either way, be sure you do your own research on the specific plants and/or essential oils you are considering because some will have safety factors to consider.
Directions for an Herbal Steam
1) Place a heat resistant bowl on a table where you can sit comfortably and let your face hang over it.
2) Put your herbs of choice in the bowl—-I use a handful of each herb.
3) Pour boiling water over the herbs and allow to steep for a few moments until the steam subsides a little. **Very hot steam can burn your face and lungs, so wait until it’s comfortable.
4) Using a towel, cover your head and place your face over the steam. You can adjust the height of your face above the water for your comfort level.
5) Breathe in the aromatic oils of the plants for 10 to 20 minutes if you can. The deeper you can breathe, the more effective your steam will be.
6) You may feel the mucus beginning to loosen right away, causing a little runny nose. Just use a tissue and feel happy you’re getting rid of it!
7) If the water cools down to the point the steam stops, just add some more just boiled water. I like to use a tea kettle and set it next to me on the table in case I want to pour more in.
8) When you’re finished, simply compost the herbs and clean up!
Herbal steams have the ability to make you feel better very quickly, but as your body is healing itself, you’ll note that your congestion will return. It’s ok (and really a good idea) to do an herbal steam two to three times a day, or more if you can.
SAFETY NOTE: For very young children (under 10), I don’t recommend a close face herbal steam with hot water. There’s just too much chance an accident could happen. A better option might be to try to get steam going in a small area, like a bathroom. Use your own good judgment here.
Yarrow is exceptional for use in herbal steams for congestion.
Other Ways to Decongest Your Sinuses and Lungs (Get Rid of Congestion)
1) Take a hot shower
I love using a few drops of peppermint or eucalyptus essential oil sprinkled on the outskirt of the shower beyond the water flow. The heat from the shower releases the volatile oils into the steam, allowing you to breathe it in.
You can also use shower steamers for this purpose if you have them.
2) Use an herbal decongestant
I have a recipe for a simple decongestant that really works wonders you might want to try. You can take it throughout the day, and it’s very safe for everyone. Here’s a link to the recipe: Natural Decongestant that Really Works Best of all, it takes moments to make.
3) Chest rubs and poultices
Using a mustard compress can really help loosen up phlegm. And there’s always the stand-by Vapor Rub! Click for a homemade version you can make, along with other ideas you can try for congestion.
4) Drink tons of water and tea.
Honestly, this is one of the best things you can do to help your body release stuck mucus. Plain old water is great! But if you want to make a good herbal tea, I suggest my Lung Support blend. It’s very helpful, and it’s also easy to make.
You do need the herbs for the tea blend, though. You can get them at Starwest Botanicals, along with all the other mentions here! You can also support small herb farmers in your area. I love the quality of the herbs I get from Reverie Farm in a neighboring town. You may have farmers near you to support too.
Also, most of the aromatic herbs can be found fresh in many grocery stores these days! Look for peppermint, rosemary, sage, thyme, and other useful herbs in the refrigerator section near the salads.
*** NOTE: You’ll find a list of other articles at the end of this one to help you with congestion too.
Get your FREE Herbal Remedy Guide + Handy Cheat Sheet for your kitchen and apothecary! Click HERE to get it now!
Mullein is a premier herb for lung support and health.
Final Thoughts About Herbal Steams
Herbal steams, in my opinion, are one of the easiest and most effective ways to get rid of congestion, stuffy nose, and gooey, thick mucus. The upside is they are so easy and simple. Really, the only downside is they are a bit of a hassle with all the steps, and there is a chance of spilling hot water on yourself—-so please be careful!
But the steps (boiling water, sitting for 20 minutes) are a small price to pay for such great results!
I’d love to hear your comments, other ideas, and questions! Please do leave a comment in the comments section. Also, look forward to a demonstration of an herbal steam on my YouTube channel coming soon. In the meantime, there are many things over there you may enjoy as well as here on my website!
And finally, if you’ve been wanting to learn more about using herbs for your health and how to make home remedies that work, you can sign up for my FREE Herbal Foundations email course.
If you know you’re ready to commit to learning either on your own and/or in a supportive community with tons of lessons, instruction, safe effective remedies, and deep dives into the plants…take a look at The Confident Herbal Tribe or the longer foundations course The Confident Family Herbalist.
Here are some other articles you may enjoy:
Seven Simple Natural Ways to Deal with Congestion
Eight Natural Remedies to Have Ready for the Fall (Before Cold & Flu Season)
Twelve Home Remedies to Make You Feel Better from the Cold and Flu
Best Essential Oils to Use for Colds and Flu
20 Necessities I Never Buy at the Store Anymore, and What I Do Instead
And there are SO many more on the website! I hope you go over and explore around!
Hugs, Health, and Self-Reliance,
Heidi
P.S. Sign up for the newsletter and never miss a thing! You’ll also get immediate access to the Resource Library, filled with natural ways to be more self-reliant, use herbs and essential oils for health, and printables.
Disclaimer: I am NOT a medical doctor. I am an herbalist and aromatherapist. In no manner, stated or implied, is any wording by me meant to treat, cure, diagnose, or prevent any disease or illness. Please be sure to seek advice from your medical professional before using herbs or essential oils. These statements have not been evaluated by the FDA.
Please see full policies here for more information.
Resources:
https://www.healthline.com/nutrition/mullein-tea#benefits-uses
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2781767/
Are you suffering from stuck, thick mucus and congestion in your sinuses and lungs? Want to get that stuffy nose to just go away? Here’s a safe, easy, effective way to get rid of congestion….Steams with herbs and essential oils. Find out how and why this works, as well as directions for home use. #congestion #remedies #coughremediesforchest #essentialoilsfor #coldflu #essentialoilsforsinus #herbsforsinus #clearsinus #mucus #forkids #healingharvesthomestead