Best Essential Oils for Congestion
Congestion can be caused by a number of different things. Most often, it is caused by colds or allergies, when the nasal passages, including the nose and sinuses, become inflamed and swollen. This can cause the tissues to produce more mucus, which can further block the airways. Congestion can also be triggered by irritants such as tobacco smoke, perfumes, and dust. When you are congested, breathing and getting to sleep are more difficult than normal.
There are a number of effective treatments for nasal congestion, ranging from over-the-counter medicines to home remedies.
When it comes to finding relief from stuffy noses and congestion, many people turn to a more natural way of treating their congestion in the form of essential oils. In fact, essential oils are often used in over-the-counter medications, so it makes sense to give them a try. Essential oils can relieve congestion and make breathing easier. When used correctly, they can help to open up the airways and reduce inflammation.
The most effective way to use essential oils is to inhale them. However, do not inhale them directly from the bottle, as they can be toxic, cause irritation and even burns (1). Always use a diffuser. If you do not have a diffuser, you can also add a few drops of oil to a bowl of steaming water and inhale the vapours that way.
Essential oils can also be used to treat congestion by applying them to the skin. However, when using essential oils in this way, it is important to dilute them with a carrier oil. This helps to prevent skin irritation caused by the essential oil. Carrier oils are usually unscented, or have a very light odour, so they will not detract from the scent of the essential oil. When using essential oils for congestion, make sure to choose a carrier oil that is suitable for your skin type. For example, if you have sensitive skin, choose a carrier oil that is gentle and non-irritating. Some common carrier oils include jojoba oil, coconut oil, and almond oil. Using a carrier oil will help to ensure that you get the most out of your essential oils without any side effects (2). Mix the essential oil with your chosen carrier oil and massage it into your chest and sinuses. This will help to distribute the essential oil evenly on the skin.
Lavender essential oil for congestion
Lavender oil has been used for centuries as an herbal remedy for a variety of ailments. Although best known for its relaxation properties, it can also help to ease congestion. Today, lavender essential oil is commonly used to ease congestion, soothe respiratory discomfort and reduce the pain associated with it (3). When diluted and applied onto topically (onto the skin), lavender oil can help to open up the airways and clear mucus. Inhaling the vapour from lavender oil can also help to reduce inflammation and reduce swelling in the respiratory tract. Being congested can be stressful as you cannot breathe properly. Lavender oil has a soothing, floral scent that can help to calm the mind and body. It can help to calm the nerves and help you to relax which will naturally open the airways and help you to breathe a little easier.
Additionally, research has shown that lavender oil contains natural anti-microbial properties, making it effective against bacteria and viruses (4). For best results, use pure lavender oil. Apply a few drops of the oil to a damp cloth or add it to your diffuser with water and inhale deeply for three to five minutes. Lavender also helps to promote relaxation and sleep (5), so a few drops on a cotton wool ball by your pillow will help you breathe easier while you sleep too.
Peppermint oil for congestion
Peppermint contains menthol, which is a recognised ingredient in many congestion medications (6). Consequently, peppermint oil is known for its ability to improve airflow. This potent essential oil has a refreshing, cooling aroma that can help to ease congestion and promote clear breathing (7). The oil is derived from the peppermint plant, which is a hybrid of the herbal plants water mint and spearmint (8). When used in aromatherapy, peppermint essential oil can help to open up the sinuses, clear congestion and help reduce how painful congested sinuses feel. This is due to its anti-inflammatory and anti-microbial abilities (6).
You can add a few drops of the oil to a diffuser or inhale it directly from the bottle. Once diluted with a carrier oil, you can also massage the oil into your chest and back, to help loosen phlegm and ease congestion. Peppermint oil is also an effective natural remedy for congestion, headaches, bronchitis, and even asthma.
When used together, lavender oil and peppermint oil can provide significant congestion relief. Simply add a few drops of each of these powerful anti-congestion essential oils to a diffuser and inhale the vapours for 10-15 minutes. If you don’t have a diffuser you can simply add them to a bowl of water boiled in a kettle, lean over the bowl, cover your head with a towel and inhale the vapours. The steam will help to distribute the oil evenly, providing relief for congestion sufferers. However, do take care not to lean in too close to prevent the steam from burning your face.
Eucalyptus oil for congestion
Eucalyptus oil is often used in chest rubs and other cold and congestion medications. This is because it is effective as a natural remedy for congestion and other respiratory issues. The oil is extracted from the leaves of the eucalyptus tree, and it has a strong scent, similar to that of camphor (9). When inhaled, eucalyptus oil can help to open up the sinuses and ease congestion. This is due to the active ingredient in eucalyptus, namely cineole (10). Additionally, the oil has anti-inflammatory and antibacterial properties, which can help to reduce infection and speed up healing. For best results, eucalyptus oil should be diluted with water or carrier oil before being inhaled. You can also use it in the same way as lavender and peppermint essential oils to ease your congestion.
Rosemary Oil for congestion
Rosemary oil has a refreshing, herbaceous scent. Rosemary oil is an essential oil that has a number of uses, including easing congestion. This is due to its potent anti-inflammatory properties (11). The oil is extracted from the plant through a process of steam distillation (12), and it has a strong, aromatic, woody scent. When used in aromatherapy, rosemary oil works by stimulating the receptors in the nose. This helps to open up the airways, clear out mucus from the respiratory tract, and ease breathing. The oil is also effective in topical applications, and it can be added to lotions or balms and applied to the chest or back. Inhaling the expectorant vapour from rosemary oil can help to relieve sinus congestion (13).
In addition, rosemary oil is known for its ability to boost the immune system. By using rosemary oil to ease congestion, you can also help your body fight off the infection that causes congestion more effectively (14). For best results, rosemary oil should be used in conjunction with other essential oils, such as eucalyptus or peppermint.
When used correctly, essential oils can provide natural relief for congestion. Be sure to consult with a healthcare professional before using any essential oil, especially if you have a medical condition. In addition, never ingest pure essential oils, as they can be toxic. Diffusing essential oils is one of the best ways to enjoy their benefits. For best results, use one or more of these essential oils several times a day until your congestion improves.
References
- Clinical Aromatherapy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7520654/
- How to Use Carrier Oils https://www.healthline.com/health/carrier-oil
- Antioxidant, analgesic and anti-inflammatory effects of lavender essential oil https://pubmed.ncbi.nlm.nih.gov/26247152/
- Lavender essential oil: a review https://www.publish.csiro.au/hi/pdf/hi05035
- Can lavender aid those who struggle with insomnia? https://www.openaccessgovernment.org/aromatherapy-can-lavender-aid-those-who-struggle-with-insomnia/91028/
- Chemical Composition and Anti-Inflammatory, Cytotoxic and Antioxidant Activities of Essential Oil from Leaves of Mentha piperita Grown in China https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4262447/
- Menthol: Effects on nasal sensation of airflow and the drive to breathe https://link.springer.com/article/10.1007/s11882-003-0041-6#/page-1
- Peppermint: A hybrid herb for the holidays https://carnegiemnh.org/peppermint-a-hybrid-herb-for-the-holidays/
- Eucalyptus https://www.mountsinai.org/health-library/herb/eucalyptus
- Therapy for Acute Nonpurulent Rhinosinusitis With Cineole: Results of a Double-Blind, Randomized, Placebo-Controlled Trial https://onlinelibrary.wiley.com/doi/abs/10.1097/00005537-200404000-00027
- Rosemary (Rosmarinus officinalis) as a potential therapeutic plant in metabolic syndrome: a review https://bit.ly/3zw0ztM
- Extraction of rosemary essential oil by steam distillation and hydro-distillation https://www.researchgate.net/publication/227702919_Extraction_of_rosemary_essential_oil_by_steam_distillation_and_hydrodistillation
- 8 Ways That Rosemary Can Improve Your Mental, Emotional, and Physical Well-Being https://www.intrepidmentalhealth.com/blog/8-ways-that-rosemary-can-improve-your-mental-emotional-and-physical-well-being