Æteriske olier til sund vejrtrækning
Essential oils for clear breathing, how to use them in steam and diffusers, and which oils to choose for respiratory comfort.
In this guide
The best essential oils for respiratory health are eucalyptus and peppermint, with bergamot, ginger, frankincense and myrrh close behind. Their fresh, clearing or warming scents can make a stuffy room feel brighter and breathing feel easier through the cold and flu season. This guide explains which oils to choose, why, and how to use each one.
Key takeaways
- Eucalyptus and peppermint are the classic clearing oils for the colder months.
- Bergamot lifts the mood, ginger warms, and frankincense and myrrh add a calm, grounding note.
- Steams and diffusers are the quickest ways to enjoy a clearing scent. A chest rub gives a slower, comforting feel.
- Use about 5 drops in a facial steam, and always dilute oils in a carrier before they touch your skin.
- Avoid peppermint and eucalyptus around babies and young children, and get medical advice for breathing problems.
Why use essential oils for respiratory wellness?
As cold and flu season arrives, looking after yourself before you feel under the weather makes good sense. Comfortable, easy breathing is central to how well we feel day to day.
Essential oils make pleasant companions for the colder months. Their fresh, clearing scents can make a stuffy room feel a little brighter, and a few well-chosen oils bring a welcome lift to your self-care routine during the chillier weeks of the year.
This guide is about which oils to choose and why. If you want more ready-made blends, see our 6 breathe easy essential oil recipes.
Which essential oils are best for the lungs?
Here is a quick comparison of the oils in this guide, what makes each one special and how to use it.
| Oil | Scent and feel | Best way to use |
|---|---|---|
| Eucalyptus | Crisp and camphor-like, rich in eucalyptol for a cool, clearing feel | Steam, diluted massage |
| Peppermint | Menthol gives an instantly fresh, open feeling | Steam, chest rub |
| Bergamot | Bright, cooling citrus that lifts the mood | Diffuser, bath, steam |
| Ginger | Warm, spicy and stimulating in cold weather | Steam, warming blends |
| Frankincense | Warm, grounding resin that encourages slow breaths | Diffuser |
| Myrrh | Earthy, smoky resin with a calm, contemplative feel | Diffuser |
| Antiviral blend | Fresh and purifying, with ravensara, tea tree and cedarwood | Diffuser, chest rub, steam |
Eucalyptus: the classic clearing oil
Eucalyptus essential oil is one of our top picks for this season. Its crisp, camphor-like scent comes from eucalyptol, and it feels wonderfully fresh and clearing. That is why it is such a classic choice in the colder months.
Add 5 drops of eucalyptus to a facial steam, or dilute 5 drops in 30ml of carrier oil for a cooling, refreshing massage blend.
Peppermint: cool, fresh and reviving
Cooling, refreshing and reviving, peppermint essential oil is another favourite for the cold and flu season. Its bright menthol scent feels instantly fresh and clearing.
Add 5 drops to a bowl of warm water, drape a towel over your head and breathe in the scent. Let it refresh your senses for a few minutes.
Bergamot and ginger: lift and warmth
Bergamot essential oil is cooling and refreshing, with a bright citrus scent that lifts the mood. Its energising aroma suits any time of day. Dilute it in a carrier oil for the bath, or add it to a facial steam or a diffuser.
Ginger essential oil is warming and stimulating, with a spicy, penetrating scent that feels especially welcome in cold weather. Blend it with citrus, spicy or woody oils for an invigorating, cosy blend.
Frankincense and myrrh: slow, calm breathing
Since ancient times, frankincense and myrrh have been treasured as incense in ceremonies and prayers. They even featured in the embalming traditions of the ancient world.
Myrrh and frankincense share warm, grounding, resinous scents. Add up to 5 drops of myrrh, frankincense and bergamot to your diffuser to scent your home and soothe your senses.
Pro tip
Want one bottle that does it all? Our Antiviral essential oil blend is our go-to for the cold and flu season. Diffuse it, blend it into a carrier oil for a chest rub, or add 5 drops to warm water for a facial steam.
2 recipes for easier breathing
1. Breathe Easy Chest Rub
Best for: a cooling, comforting chest massage in the colder months
- 2 drops Peppermint oil
- 2 drops Eucalyptus oil
- 2 drops Bergamot oil
- 1 drop Tea tree oil
- 30ml Carrier oil, such as jojoba, sweet almond or olive oil
Combine everything in a 30ml amber glass dropper bottle. Shake well, label and store in a cool, dark place. Massage gently over your chest, moving towards your heart, whenever you need it.
2. Stimulating Facial Steam
Best for: an energising, clearing self-care treat
- 2 drops Ginger oil
- 2 drops Bergamot oil
- 1 drop Lemon oil
- 2 quarts Warm water (about 2 litres)
Pour the warm water into a heatproof bowl and add the oils. Sit with your face over the bowl, close enough to feel the vapour but not so close it feels hot, and drape a towel over your head. Steam for 5 to 10 minutes, then splash your face with cool water.
How to use essential oils for chest congestion
Different methods suit different moments. Here is how to get the most from each one.
- Facial steam: about 5 drops in a bowl of warm water, for 5 to 10 minutes. The quickest way to enjoy a clearing scent.
- Diffuser: up to 5 drops in the water to scent a room, for example myrrh, frankincense and bergamot.
- Chest rub: 7 drops in 30ml of carrier oil, as in the Breathe Easy Chest Rub, massaged in gently.
- Bath: mix a few drops of bergamot into a carrier oil first, then add to warm water.
For a full step-by-step blend, read our DIY breathe easy essential oil blend guide. If a cough is your main worry, see our top 8 essential oils for cough and cold relief.
Are essential oils safe for breathing?
Safety first
Essential oils are concentrated. Always dilute them in a carrier oil before they touch your skin, patch test first and keep them well away from your eyes.
- Use warm water for steams, never boiling, and keep your eyes closed.
- Do not use peppermint or eucalyptus on or near babies and young children. Ask a qualified practitioner before using oils around children.
- Some of these oils are best avoided in pregnancy and breastfeeding. Check with your GP or midwife first.
- If you have asthma, start with a very small amount and stop if breathing feels tighter.
- Keep oils out of reach of children and pets, and diffuse away from cats.
- See a doctor if you feel short of breath, have chest pain or a cough that lasts more than three weeks.
FAQs
What essential oils are good for respiratory health?
Eucalyptus and peppermint are the most popular, thanks to their fresh, clearing scents. Bergamot, ginger, frankincense and myrrh are also well-loved through the cold and flu season.
Which essential oils help with lung congestion?
Many people reach for eucalyptus and peppermint in a facial steam or chest rub when they feel congested. Try the Breathe Easy Chest Rub above, and see a doctor if congestion is severe or does not clear.
How do I do a facial steam safely?
Use warm rather than very hot water, keep your face a comfortable distance from the vapour, close your eyes, and steam for no more than 5 to 10 minutes.
How should I dilute oils for a chest rub?
Blend the essential oils into a carrier oil at a low dilution, as in the Breathe Easy recipe, which uses 7 drops in 30ml. Never apply essential oils neat and patch test first.
Can children use these recipes?
Many essential oils are not suitable for young children, especially peppermint and eucalyptus. Keep oils out of their reach and seek guidance from a qualified practitioner first.
Can I use these oils if I am pregnant?
Some oils, including several listed here, are best avoided during pregnancy and breastfeeding. Always check with a qualified practitioner first.
The bottom line
Eucalyptus and peppermint are the go-to oils for clear, comfortable breathing, while bergamot, ginger, frankincense and myrrh bring lift, warmth and calm. Start with a simple steam or the Breathe Easy Chest Rub, and find every oil in this guide in our essential oils collection.
