Bathroom steam 'trick' clears congestion from a cold in 10 minutes (2024)

As cold and flu season sets in, there's one simple home remedy that can make a real difference in your winter wellness toolkit - steam therapy. The NHS and bathroom experts at Plumbworld highlight the 'bathroom steam trick' as an effective way to support respiratory health, offering congestion-clearing and immune-boosting benefits.

When the sniffles strike, steam can be your first line of defence. The NHS explains that inhaling warm, moist air helps to loosen mucus in the nasal passages and chest, making breathing easier and reducing discomfort from colds and flu.

The warmth of the steam relaxes the airways. While the added humidity thins out mucus, allowing it to be expelled more efficiently.

The benefits of steam therapy extend beyond respiratory relief. Regular exposure to warm, moist air can support immune health by promoting better circulation and encouraging relaxation.

Lower stress levels, linked to reduced production of stress hormones like cortisol, may help enhance the body’s natural defences. When stress is minimised, immune cells can be more effective in combating infections, making this simple practice a potential boost to overall health.

How to do the bathroom steam 'trick':

To transform your bathroom into a mini steam room, run a hot shower with the door fully closed to trap the steam. Position yourself comfortably in the room and allow the steam to envelop you for 10 minutes, taking deep, slow breaths to maximise its benefits. You could go slightly longer for 15 minutes.

For an added boost, consider adding a few drops of essential oils such as eucalyptus or peppermint to the hot water. These can enhance the decongestant effects and create a soothing, aromatic experience. Make sure to stay hydrated before and after your steam session to help your body fully reap the benefits and prevent dehydration.

Or, you could always buy a steam–inhaling mug, which is usually available from most large chemists for around £10. They are also easy to buy online. This allows you to watch TV/read while you inhale.

An alternative is sitting over a bathroom skin, or bowl, of just-boiled water with a towel over your head. Some people like this but others find it claustrophobic, hot and a little boring.

Allow the steam to enter your nose and mouth by breathing normally though your nose and mouth. Do this for 10-15 minutes. You will need to top up with just-boiled water 2-3 times as it will cool and lose the steam. Use ordinary water, just-boiled from the kettle.

Many people find steaming soothing, particularly before bed. It is thought that steam inhalation can be particularly helpful when:

• Your voice feels tired, sore or hoarse
• Your throat feels dry
• You have an irritating persistent cough or thick mucus
• You have been out in a noisy/dry/smoky environment
• You have used your voice heavily

The NHS says: "We typically suggest steaming once or twice a day for 10-15 minutes. It is best to do it at times when you are most aware of your symptoms e.g. dry throat or have been in a dry environment/used your voice more heavily."

Be very careful handling just-boiled water. The steam coming from water when it boils can scald so give it a minute or so before using the water. Do not steam if you have been diagnosed with heart failure.

Steam inhalation may help ease the discomfort of cold symptoms and other upper respiratory infections, but it won't speed up the recovery from the infection itself. Steam inhalation may provide some temporary relief from the symptoms of:

• the common cold
• the flu (influenza)
• sinus infections (infectious sinusitis)
• bronchitis
• nasal allergies

What the experts say:

Wellness advisor Charlotte Hughes commented: "As temperatures drop, spending a few minutes in a warm, steam-filled room can provide welcome relief from congestion and help you stay ahead of seasonal challenges. The warmth opens up nasal passages, while the humidity helps break down stubborn mucus, making it easier for your body to expel. Beyond the immediate physical benefits, the relaxing nature of steam therapy supports a balanced mental state, helping to keep stress levels in check and your immune system strong.

"This practice also encourages deep, mindful breathing, which enhances oxygen flow and calms the nervous system. Over time, this can reduce stress hormone levels and improve overall immune function. Regular steam therapy sessions can also promote better circulation, ensuring immune cells can travel more effectively throughout the body to combat infections and support recovery.”

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