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When the chill of winter sets in, so does the strain on your respiratory system. Between dry indoor indoor air, seasonal congestion, and exercising in cold temperatures, your lungs could really use a little extra TLC. Cue the herbal steam: a traditional ritual that harnesses the power of aromatic herbs to soothe and heal your sensitive mucous membranes. 

How Herbal Steams Work

Have you ever had a bad cough that was relieved (even just temporarily) by taking a hot shower or bath? That’s because steam adds moisture to the air which helps to hydrate your mucous membranes. To get this same effect, you simply add hot water to a big bowl then hover your head over it and breathe deeply to inhale that warm steam. An herbal steam kicks this up a notch by incorporating aromatic herbs into the bowl of hot water. These are plants that are high in volatile (aka essential) oils, making them extremely fragrant and therapeutic. 

Choosing the Right Herbs

One of the best parts about herbal steams is how versatile they are. Essentially, as long as you’re using herbs that are nice and pungent to ensure that you get all of the respiratory benefits, you can really use anything you like! You might experiment with freshly picked herbs, dry herbs, single herb steams or a mix of different herbs. Some of our favorite plants for herbal steams are actually culinary herbs you probably already have in your spice rack. Here are some ideas to get you started:

  • Lavender: calming, stress relieving, relaxing to the respiratory muscles, antiinflammatory, antimicrobial
  • Eucalyptus: cooling, decongesting, invigorating, acts like a natural menthol-rub
  • Thyme: antimicrobial, earthy, 
  • Rosemary: warming, clarifying, decongesting, relaxing to the respiratory muscles
  • Mint: refreshing, soothing, cooling, acts like a natural menthol-rub
  • Pine, spruce or fir needles: grounding, reduces nasal congestion, antimicrobial, antiinflammatory
  • Orange peel: uplifting, brightening, clears mental and physical fatigue

The Juicy Benefits of Herbal Steams

  • Loosen mucus and clear out congestion
  • Hydrate dry, irritated tissues
  • Deliver antimicrobial or antiviral compounds directly to your respiratory system
  • Relax your muscles and nervous system 

DIY Winter Herbal Steam

What You’ll Need:

  • Aromatic herbs of your choice (we like using fresh evergreen boughs during the winter months!) 
  • A big pot or tea kettle
  • A full sized towel 
  • A large bowl 
  • Water

The Method:

  1. Collect a mixture of herbs from the list above. If you’re using fresh, include several handfuls. If you’re using dry, aim for ½-1 cup. 
  2. Bring 4-6 cups of water to a simmer in your pot or kettle.
  3. Pour the hot water into a large heat-safe bowl.
  4. Add the herbs of your choosing to the water, cover them with a towel and let them steep for a minute or two.
  5. Drape the towel over your head and the pot to create a tent, keeping your face a comfortable distance from the steam. If the steam is too hot, take a break to let it cool down further or move your face farther away from the bowl.
  6. Close your eyes, breathe deeply, and let the soothing vapors work their magic for 5-10 minutes. 

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