Steam Inhalation for Congestion

Steam inhalation has long been used as a natural remedy to ease discomfort from dry, irritated airways and congestion. Breathing in warm moisture helps loosen mucus and can calm inflammation in the throat, nose, and lungs. While plain steam itself can be very soothing, adding herbs or plant-based ingredients may enhance the benefits by offering additional support for the immune system and helping to reduce inflammation and thin mucus more effectively.

Herbal Face Steamer

1. Choose your desired herbs and place them in a bowl that can safely handle hot water

2. Heat water until it’s steaming (but not boiling), then carefully pour it over the herbs

3. Lean over the bowl, keeping your face about 8 to 12 inches away

4. Close your eyes and breathe in the steam

   1. children can do this for 2 to 5 minutes, while adults may go for 10 to 15 minutes.

   2. Only continue as long as it feels comfortable; even 30 seconds of steam can be helpful.

5. For a stronger effect, you can drape a towel over your head and shoulders to trap the steam

Herbs for Congestion

• 3 tablespoons thyme – supports the body’s natural defense against germs and helps clear mucus from the lungs

• 1 tablespoon basil – promotes respiratory health by easing congestion in both the nose and lungs while offering antimicrobial support

• 2 tablespoons chamomile – gently calms irritated respiratory tissues and has a relaxing effect on the nervous system

• 1 tablespoon peppermint – helps open the airways, eases coughing or spasms, and offers natural antimicrobial properties

• 1 tablespoon lavender – supports relaxation, eases respiratory tension, and helps defend against harmful microbes

Shower Steamer

For a simple at-home steam inhalation, turn on a hot shower and keep the bathroom doors and windows closed to trap the steam. As the room fills with warm, moist air, you and your child can sit together and breathe in the soothing vapor for as long as it feels comfortable. Adding essential oils is optional—the steam alone can be very calming and effective.

Adding 2-5 drops of essential oils to a shower can enhance the benefits of steam inhalation. Some options to consider:

• Lavender (a very gentle options for kids)

• Eucalyptus

• Peppermint

• Rosemary

• Thyme

• Fir

• Vetiver

While steam inhalation can be helpful, it does come with safety risks—especially for young children. Burns are the main concern, as hot water and steam can cause serious injuries. It’s also important to avoid using essential oils internally, as they can be toxic if swallowed. Some essential oils are too potent for babies and toddlers, even when used externally. Always keep a close eye on children during steam inhalation to ensure they stay safe.