Self Care Favorites: Herbal Steam Inhalations

Self care. The art of Devotion. And still it can feel, at times, out of reach. Whether a deficiency of time or energy, focus or motivation…

The blocks to self care are innumerable, so one by one we soften and sink into those edges and dive deeper into capacity for showing ourselves Love.

To take care of the self is a matter of Devotion and Discipline. Take note of your response to this concept and these words.

The purpose and importance of Self Care is equally immeasurable, the list goes on and on. Your WHY strengthens the energy of follow through. Take a moment to feel into your Why.

On that note, let’s go into one of my long list of favorite self care practices: Herbal Steam Inhalations.

What this practice involves is essentially breathing and relaxing into the experience of herbal medicines steeped into hot water. This volatilizes the essential oils and essence of the plants into humidified and warmed air, that then travels in through the mouth, nose and skin, offering a myriad of healing benefits.

While recovering from COVID, and also during other respiratory and sinus challenges, myself and so many of my patients benefited greatly from adding this practice in. It has also been a part of our natural spa and beauty rituals for years now and continues to remain a favorite. One of the many things I love about this therapy is that it is so easy and most, if not all, of the supplies already exist in our homes. Furthermore, like most self care gems, it is a physically beneficial practice as well calming for the nervous system and emotions.

What can herbal steam inhalations help with?

• Sinus Congestion/Infections
  • The steamy air helps to relax and dilate the sinus passages, and allows for the medicines from the plants to access places that are hard to reach otherwise.
  • The effect is to both soften the mucous and make it easier to eliminate as well as address dysbiosis that may exist within the sinuses.
• Lung Irritation/Acute Respiratory Infections
  • Similar to the case of the sinus support, humidified air can really help to calm the lung tissue, soothe spastic coughs and bring antimicrobial and clearing herbal medicines straight into the tissues in a safe and gentle way.
• Upper Cervical Lymphatic Drainage
  • The warmth helps stimulate lymphatic drainage, as well as enhancing circulation in general which supports better delivery of immune cells to needed areas.
• Skin Clearing/Anti-Aging
  • The steam opens pores and encourages gentle cleansing of the skin. It can help with acne, and is a more gentle way to draw impurities from the skin than masks or washing with harsh soaps.
  • If used for beauty purposes, preparing an ice bath to dip the face in after the steam inhalation session is wonderful way to increase lymphatic drainage and stimulate collagen production.
• Nervous System Support
  • The practice is essentially upgraded Breathwork! Mindfully and slowing breathing in and out activates the parasympathetic nervous system, relaxing the whole body and enhancing healing capacity.

How to do an Herbal Steam Inhalation

1. Choose your herbs
   • You can use both loose leaf herbs/spices as well as essential oils and alcohol extracts of herbs (Tinctures). I personally prefer loose leaf herbs and tinctures as essential oils can be really strong. If you do use essential oils make sure it’s only 1-2 drops of each.
   • Herbs for Lung/Sinus Acute Illness/Infection:
     • Oregano, Thyme, Bay Leaf, Rosemary, Cinnamon are great to fight infections.
     • Eucalyptus and Peppermint are good to open airways
     • Cinnamon, Clove, Ginger are good to help thick mucous move and if you are feeling cold.
     • Essential Oil Blends like Thieves Oils and Doterra On Guard are great.
     • You can also use a few drops of Biocidin!
     • Steam Inhalations with Hydroxygen are also very helpful particularly if there are air hunger sensations (low oxygen).
   • Herbs for Skin Health/Tissue Healing
     • Any of the above herbs are great in addition to Calendula, Rose Petals, Lavender, Yarrow
     • Frankincense, Sandalwood, Vanilla and Rose essential Oils are luxurious and healing. Finding something where you love the smell helps to sink into the experience even deeper. When we can make self care pleasurable it becomes more fun.
     • This list is by no means exhaustive, so explore what you are drawn to!
2. Prepare the Steam
   • Boil Filtered water in a pot or kettle. Remove from heat, and let cool for 2-3 minutes.
     • If you are using loose leaf, add a tablespoon of each herb to 3-4 cups of water and simmer covered for 15 minutes.
     • If you are using essential oils or tinctures, add 1-2 drops of essential oil or one dropperful of tincture right before you start to steam.
   • You can leave the water in a pot or pour it into a glass bowl. Set yourself up at a counter or table where you can sit.
   • Get a large towel, cover your head and lean over the pot or bowl
   • Breathe in slowly for 5-10 minutes. Slowly in and out through the nose. Switch up the breathing techniques, try alternating nostrils, breathing out of the mouth. Try to breath slowly and deeply into the belly really filling the lungs, hold for a few seconds before exhaling.
   • You will likely need to blow your nose a few times during it especially if you are experiencing cold or flu symptoms.
   • Afterwards try to rest for awhile and allow the benefits to cycle through your system before moving onto the next thing.
   • You can repeat 2-3x/day during acute illness.
3. Optional Upgrades
   • Facial Ice Bath: Before starting the steam fill a glass bowl big enough for your face with cool water and a few ice cubes.
     • After the steam, stick your whole face (hold your breath) in the water for 5-10 seconds.
     • This supports collagen production, stimulates pumping of the lymphatic system and immune function.
   • Facial Mask:
     • Following this treatment with a facial mask enhances the cleansing effects. You can use clay mixed with apple cider vinegar/water and lavender essential oils, or another favorite is baking soda mixed with honey and a little bit of turmeric powder.
     • Rinse mask with warm water and follow with facial cream or serum to seal in moisture.
   • Add music or meditation tracks to enhance the mind body spirit benefits.

Happy Healing!