By Caryn Gehlmann, Clinical Aromatherapist

Colds and allergies irritate your sinuses and zap your energy, making you desperate for a bit of relief. And while there are many OTC cold meds available, they don’t always alleviate your symptoms and they definitely don’t support your overall immune system. That’s the beauty of natural congestion relief, not only do you feel better, but you’re supporting your immune system at the same time!

You know the drill — when you’re congested not only is it hard to breathe, it’s hard to relax and to sleep — which is exactly what you need to do to recuperate. It’s a frustrating cycle! Let’s see how to break this cycle with essential oils that make it easier to breathe while boosting your immune system.

I wasn’t surprised when the news broke this year about the ineffectiveness of OTC cold medicines. As reported by CNN, an independent advisory committee to the US Food and Drug Administration agreed that phenylephrine, a popular ingredient in many over-the-counter allergy and cold medicines, is ineffective in tablet form.

So is there any research to prove that essential oils can support your well-being when you have a cold or sinus troubles? This research is still in its infancy as researchers are just beginning to look at natural alternatives. But so far the results have been promising. For example, in the paper, Aromatic ointments for the common cold: what does the science say, they concluded, “… the use of aromatics leads to improvements in a number of subjective sensations associated with the common cold. Such benefits result in better sleep, which likely aids recovery.”

Natural Congestion Relief with these Essential Oils

Before we get started, an important tip is to keep your nasal passages moistened. You can take a warm shower or use facial compresses and vaporizers. And when you add natural, congestion-busting essential oils to these treatments you get a relaxing aromatherapy experience. Just what you need when you’re feeling a bit rundown!

Below you’ll find a list of our go-to essential oils that soothe the symptoms of colds and allergies, making it easier to breathe. Many of these oils also support your immune system — giving your body the natural boost it needs so you can get back to feeling like yourself again.

Benefits of Eucalyptus Essential Oil

Eucalyptus is similar to menthol, it acts on receptors in the nasal mucous membranes and lessens nasal and sinus congestion from colds or allergies. Add it to steam inhalation, or dilute and apply it to the chest to help clear nasal passages, congestion, and coughs. It also works well for infection, immune support, and muscle aches.

How to apply:

Eucalyptus is particularly helpful when added to hot water for steam inhalation. e3’s Breathe Easy Shower Mist is one of the easiest ways to combine a steamy shower, or even a steam room treatment, with eucalyptus essential oils. Once you are in the shower and the water is on, shake the bottle, close your eyes, and spritz the Shower Mist in a semi-circle at shoulder height. Breathe deeply.

Benefits of Peppermint Essential Oil

Peppermint is a popular and versatile essential oil I recommend you have on hand for a variety of wellness solutions. When it comes to colds and irritated sinuses peppermint is known for infections, respiratory congestion, fevers, muscle aches, lymphatic support, and immune support.

How to apply:

Peppermint Sinus Soothing Blend

10 drops Peppermint

12 drops Lemon

10 drops Lavender Spike

8 drops Eucalyptus Smithii

Put a few drops in a diffuser or in an aromatherapy inhaler and use it whenever you need to clear your sinuses. You can also put a few drops on a tissue.

Benefits of Ravensara Essential Oil

This is one of my go-to essential oils for natural congestion relief. It has a strong, clear, herbaceous aroma with a hint of sweetness and is high in methyl chavicol. This makes it a powerful option for infections (both bacterial and viral), respiratory congestion, colds, flu, bronchitis, sinusitis, coughs, laryngitis, muscle fatigue, and immune support.

How to apply:

Congestion-Clearing Chest Rub

8 drops Ravensara

2 drops Sandalwood

4 drops Frankincense

A dollop of Lotion or Carrier Oil in hand.

Cradle the lotion in your palm as you drop in the oil. Stir it with your finger until incorporated. Rub on chest and back of your neck.

What other essential oils open up congestion and make breathing easier so you recover from colds and sinus troubles more comfortably? Click on the links to learn more and for application suggestions:

e3’s Cold & Sinus Blend

This blend is designed to soothe the symptoms of colds while simultaneously supporting your immune system. It’s a good option since it combines some power players — Cajeput, Eucalyptus, Globulus, Lavender, Peppermint, and Tea Tree.

How to apply:

Add 1-2 drops of Cold & Sinus Blend to a small bowl of hot water. Keeping your eyes tightly closed, lean over the bowl and breathe in deeply yet gently, pause then exhale. Continue for 30 seconds. Inhale through your nose for respiratory or sinus conditions and through your mouth for throat issues or coughs. Repeat as desired.

Take a look at the many other ways to use Cold & Sinus Blend to soothe nasal passages throughout the day.

One more reminder — give yourself permission to rest when you aren’t feeling well. Sometimes we have self-imposed pressure to power through when our body is telling us we need to slow down. This is why many still take OTC cold medicines even though the research tells us they aren’t effective! Instead, take a relaxing aromatherapy bath or curl up with a good book while you run your diffuser. You’ll feel better faster when you give yourself space to heal.

If you want to learn more about the power of scent and how to use aromatherapy to support your well-being, download a copy of our free ebook, Listen to Your Nose – An Introduction to Aromatherapy. You’ll also receive a coupon for 20% off your first order.

Natural Congestion Relief Over OTC Cold Meds

Physical Wellness, Seasonal