The Magic of Herbal Steams for Respiratory Support

Hot water over herbs produces a healing steam for respiratory support

One of my favorite ways to clear the congestion and stagnation of the winter months is through the gentle practice of herbal steams. Herbal steaming for respiratory support is pretty much exactly what it sounds like; you utilize the steam from boiled herbs to inhale healing compounds directly into the lungs. For certain conditions, like nasal congestion, deep coughs, and inflammation in the lungs; herbal steaming can be the ideal method of delivery to get directly to the source of the problem, rather than indirectly through the digestive tract with a tea or tincture.

It is also a pretty quick and simple way that works quickly! I also personally just enjoy the sensation of breathing in the warm steamy pungent oils and scents of many of our beneficial respiratory herbs.

What you'll need:

-Glass bowl, ceramic bowl, deep pot, or other food safe receptacle that can safely hold boiling water. Be VERY careful if you choose a metal pot or bowl, as it conducts heat very efficiently and may get very hot to the touch.

-Dried herbs you plan to steam. You can use one or blend a few together for multiple benefits. You can also use fresh herbs if you have them, just be sure they are washed clean before you steam them.

-Large towel or small blanket. Thicker is better, to hold the steam in around your face.

How to:

1. Boil distilled or filtered water on stovetop or in an electric kettle. You'll want to heat the water to around boiling point (212 degrees F). BE VERY CAREFUL using this water, as spilling or splashing could cause a burn.

2. Gather your herb mixture and place it in the bottom of your glass bowl, pot, or receptacle. Place this on a table top or counter where you can sit/stand over it.

3. Gently pour hot water over the herbs until they are covered and the bowl is partially filled (1/3-1/2 full is usually good). More hot water will give you more steam.

4. SLOWLY lower your face towards the steam and begin to inhale slowly and deeply. Take your time to adjust to the steam and find the perfect level for your comfort. DO NOT GO QUICKLY, as some herbs are strong and the steam may burn if you put your face too close.

5. Bring the towel or blanket over your head and breathe in the steam in for 5-10 minutes or until the water cools enough that it no longer steams.

In our house, we use this method for runny/stuff noses, lingering coughs, irritation in the lungs from allergens or environmental irritants (like wildfire smoke), and seasonal allergies.

HELPFUL HERBS FOR STEAMING: *This is by no means an exhaustive list; however these are some generally easy to find and common kitchen herbs that are great for many of the common winter respiratory ailments.

Elderflower

-Herbal Actions: Decongestant, Astringent, Amphoteric Expectorant

-Scent Profile: Slight sweet, floral, grassy/earthy scent

Thyme

-Herbal Actions: Stimulant Expectorant, Anti-inflammatory, Antimicrobial

-Scent Profile: Strong warming herbal scent

Mullein

-Herbal Actions: Relaxant Expectorant (specifically for hot dry cough), Demulcent, Inflammation Modulating, Antispasmodic, Relaxant Nervine *This is also great as a tea for dry irritated respiratory conditions

-Scent Profile: No noticeable scent in herbal mixtures

-Contraindications: Be mindful of dust and hairs of dried plant when handling (can irritate respiratory system before water is added)

Oregano

-Herbal Actions: Anti-microbial, Anti-inflammatory

-Scent Profile: Pungent warming herbal scent

-Contraindications: might also cause an allergic reaction in people who have an allergy to plants in the Lamiaceae (mint) family

Rosemary

-Herbal Actions: Nervine, Nootropic (wakes up the senses, stimulating), Antimicrobial, Spasmolytic

-Scent Profile: Strong, pungent, warming, herbal scent

-Contraindications: May be too strong for folks with too much nervousness, anxiety, or tension due to stimulating effects

-Other Notes: Helpful in promoting circulation to the brain, can help improve headaches from reduced blood flow, its warming energy is great for cold season

Basil

-Herbal Actions: Mood Elevating, Anti-inflammatory, Antimicrobial, Opens the lungs, Nervine

 -Scent Profile: Pungent, gently cooling scent

-Other Notes: Great for head colds, sinus infection/drainage, and for clearing lungs from coughs. Can be used for asthma

The content on this post is for educational purposes only. We cannot diagnose health conditions, nor prescribe medicines. The information provided is not intended to be a substitute for medical treatment. Please consult your medical care provider before using herbal medicine, particularly if you have a known medical condition or if you are pregnant or nursing. As with conventional medicine, herbal medicine is vast and complex, and must be used responsibly. People react differently to different remedies. Some herbs are contraindicated with certain pharmaceutical drugs.