When it comes to cold symptoms, there is nothing worse than nasal congestion and feeling like you just can’t breathe. During times like these, I often rely on vapor rubs (this one’s my favorite) and herbal steams to break up congestion and thin mucus. The steam itself is incredibly useful for unclogging our nasal passages, but you can amplify the benefit with the addition of fresh herbs that you probably have in your kitchen or backyard.

Gathering Your Herbs

Though there are many herbs that can be useful, these are ones that you can easily find at the grocery store or even in your backyard. These are all whole herbs, not essential oils. While essential oils have become very popular in recent years, I urge caution when using them because they can be dangerous, especially in children. Using whole herbs is safer and just as effective!

Eucalyptus

Eucalyptus is probably the most well-known herbs for respiratory support, and that is for good reason! If you have ever come across eucalyptus in the grocery store, then you are likely familiar with its strong scent. This scent is due to the many volatile oils found within the leaves. These volatile oils loosen mucus so that you can cough it up and clear your passages.

Rosemary

Rosemary is antimicrobial and anti-inflammatory. It is often used in herbal medicine for colds, sinus infections and coughs. Overall, rosemary tends to be drying and warming, so it is especially useful to reduce excessive mucus.

Thyme

Thyme is antimicrobial and relaxing to the respiratory passages. Similar to rosemary, thyme also has a drying effect, meaning that it reduces excessive mucus secretions. Thyme has been used for centuries to treat coughs and other respiratory ailments.

Pine & Fir Needles

Pine and fir needles have traditionally been used to treat coughs, head colds and sinus congestion. Both are antimicrobial and aid in decongestion.

Ready to Steam

Getting your supplies together is pretty easy! All you need is a big bowl and a bath towel.

Directions

1. Bring tea kettle to a boil.

2. In a large bowl, put ~1/2 cup of fresh herbs. Pour boiling water over top and cover with a towel for 2 minutes.

3. After two minutes, carefully cover your head with the towel and position your face 12 inches away from the bowl. Sit with your eyes closed, inhaling the steam for 5-10 minutes.

Important Things to Remember

• Be sure to keep your face at least 12 inches away from the bowl

• With small children, you can set up a “tent” using a large sheet and have them sit in your lap to keep them safe from the hot water.

About the Author

Dr. Hannah is a naturopathic doctor providing whole body adjunctive healthcare to patients in Maine and Massachusetts. She believes every patient has their own unique health journey, which influences her personalized treatment approach. She has a passion for helping women, mothers and families heal and thrive, all while uncovering the root cause of whatever ails them. Her goal is to empower and guide her patients on the path towards healing the mind, body and soul through natural methods of healing. Dr. Hannah sees patients locally in Portland, Maine. Through telehealth, she is happy to serve the people of Lewiston, Ellsworth, Belfast, Bangor, and all the towns in between! She now sees Massachusetts patients through telehealth as well!

Disclaimer

The information provided on or through this website is for educational and informational purposes only. This information is not a substitution for proper and personalized medical diagnosis or treatment. Always seek the advice of your physician or trusted healthcare provider before making an adjustments or changes to your healthcare regimen. Natural medicine is not inherently harmless, and therefore it is important to speak with your healthcare providers for personalized medical advice.