What is Aromatherapy?
Aromatherapy is the practice of using essential oils from plants to support emotional and physical wellbeing. While it is not a cure for illness, many people find that diffusing oils, inhaling steam blends, or adding oils to a massage can help improve comfort levels during recovery from seasonal colds. The emphasis is on relaxation, easing symptoms such as congestion, and promoting better sleep – all of which play a role in the body’s natural recovery process.
Safety Considerations: Essential oils are powerful plant extracts and should be used carefully. Always dilute oils before applying them to the skin, avoid ingesting them, and keep them away from children and pets. If you have asthma, allergies, or respiratory issues, consult a healthcare professional before using essential oils.
How Aromatherapy Can Be Helpful During Colds
Colds often bring uncomfortable symptoms: blocked sinuses, sore throat, fatigue, and disrupted sleep. Aromatherapy works by releasing plant-based compounds into the air through a diffuser or massage oils. These scents can create a sense of ease, making breathing feel lighter and helping the body rest. Rest and hydration are key to recovery, and aromatherapy can be a gentle aid in achieving both.
Key Benefits of Aromatherapy for Cold Recovery
Essential oils can be beneficial in various ways, offering gentle support for both the body and mind when you’re feeling unwell. Here are some of the key benefits:
- Provides congestion relief
- Reduces sinus discomfort
- Promotes relaxation and sleep
- Encourages stress relief
- Boosts energy
- Promotes mindfulness
Which Essential Oils Are Best for Colds?
Not all oils serve the same purpose. Choosing the right essential oil can make your aromatherapy experience more effective. Below are some of the most commonly used oils for supporting recovery during a cold:
Eucalyptus
Eucalyptus is widely recognised for its fresh, clearing aroma and is one of the most popular oils to use during a cold. Many people find it supportive for easier breathing, particularly when dealing with congestion. According to NHS advice, steam inhalation can provide temporary relief for a blocked nose[1] – and adding a few drops of eucalyptus oil may enhance this soothing effect.
Research suggests that eucalyptus oil contains compounds with strong antibacterial qualities against a variety of bacteria, fungi, and viruses. This makes it valuable in supporting overall hygiene and creating a fresher environment. Findings also note that inhalation of eucalyptus oil vapour may help promote clearer airways, relieve congestion, and ease symptoms of respiratory discomfort such as coughs, colds, and sinusitis[2].
Try Napiers Eucalyptus Essential Oil.
Lavender
Lavender essential oil is one of the most well-loved oils, prized for its soft floral aroma and calming qualities. This makes lavender oil a popular choice for promoting comfort and quality sleep, especially during recovery from colds.
Research suggests that lavender has antimicrobial properties, along with anxiolytic (anxiety-reducing) and anti-inflammatory properties[3]. These qualities help explain its long-standing use for easing tension, calming the mind, and supporting overall wellbeing. Its gentle scent makes it a versatile option in blends designed to calm both body and mind.
A great option to try is Napiers Lavender Essential Oil.
This high-quality lavender essential oil is distilled from plants grown in the high elevation regions of France, an area renowned for producing the world’s most fragrant lavenders. Lavender grown at high altitudes naturally produces more linalool, the component linked to reducing stress and improving sleep. This oil is especially pleasant, offering a beautiful and complex aroma.
Peppermint
Peppermint is another widely used essential oil during colds, known for its fresh, cooling scent and high menthol content. Menthol creates the sensation of easier breathing by tricking the brain, which can help relieve sinus pressure and soothe headaches that often accompany colds. It is also valued for its invigorating qualities, which can help restore a sense of energy and comfort when feeling run down.
According to the NHS, peppermint oil may also be used to support digestive health and may also help ease feelings of nausea[4]. This makes it a versatile choice, offering comfort not only during colds but also when digestive discomfort is present.
Try Napiers Peppermint Essential Oil.
Tea Tree
Tea tree oil has a sharp, refreshing scent that many people find cleansing, making it a popular choice when the air feels heavy or stuffy. Known for its natural antimicrobial qualities, it can be particularly handy during cold and flu season.
For those looking for a high-quality option, Napiers Tea Tree Essential Oil is a great choice. A powerful anti-microbial oil, it is refreshing and revitalising, with antiseptic and cleansing properties that make it ideal for use in diffusers, vaporisers, and DIY blends.
Lemon
Lemon is fresh, uplifting, and well known for its natural cleansing properties. Often used in household cleaning products for its ability to cut through grease and leave a bright, citrus scent, it’s also a great oil to diffuse at home. Adding a few drops to your diffuser can help freshen the air, creating a clean and energising atmosphere that’s especially welcome during cold and flu season.
Try Napiers Lemon Essential Oil.
Rosemary
Rosemary essential oil has a clean, herbaceous scent that is naturally stimulating. When illness leaves you feeling fatigued or foggy-headed, rosemary is often used to help promote clarity and focus. It is also valued for its refreshing qualities, making it a popular choice to diffuse when you need a lift in both energy and atmosphere.
Try Napiers Rosemary Essential Oil, with its crisp aroma and stimulating character, it’s well suited to diffusers, vaporisers, or DIY blends, helping to create a clarifying environment when extra support is needed.
How to Use Essential Oils
Essential oils are highly concentrated plant extracts, so they should always be used with care. They must be diluted before applying to the skin and should never be ingested.
- Diffusers & vaporisers: Add 4–6 drops to water in your diffuser to fill your space with a natural aroma.
- Massage: Dilute up to 5 drops in 10ml of a carrier oil (like jojoba or sweet almond) and massage gently into the skin.
- Baths: Mix up to 4 drops with a tablespoon of carrier oil before adding to warm water for a relaxing soak.
- Inhalation: Add 1–2 drops to a bowl of hot water, cover your head with a towel, and inhale the steam for several minutes (keep eyes closed).
- Room sprays: Blend 10–15 drops with 100ml distilled water and a dispersing agent, shake well, and spritz lightly into the air or onto fabrics (patch test first).
- Blends: Combine oils such as eucalyptus, lavender, and peppermint for a soothing, functional mix during illness.
Combining Essential Oils
It can also be beneficial to combine essential oils to experience a wider range of support and relief during periods of illness. For example, the Napiers Vapour Ease Essential Oil Blend brings together eucalyptus, lavender, and peppermint essential oils to help create a soothing and restorative atmosphere.
DIY Products with Essential Oils
Other Ways to Boost Immunity
For more on natural ways to support immunity, you might enjoy our blog on Reishi mushroom – the ‘mushroom of immortality’ and its role in traditional and modern wellness
FAQs
Can aromatherapy cure a cold?
No, but it may ease symptoms such as congestion, headaches, and disrupted sleep, supporting the body’s recovery process.
Which essential oil is best for blocked noses?
Eucalyptus and peppermint oils are often chosen to help ease breathing and provide a sensation of clearer airways.
Can I use aromatherapy alongside medicine?
Yes, most people use aromatherapy as a complementary approach.
What’s the safest way to use essential oils during a cold?
Diffusers and steam inhalations are the most common. Always use oils sparingly, and ensure good ventilation when diffusing in small rooms.
How do I Pick A Good Quality Essential Oil?
Good quality essential oils are those that are 100% pure and natural, typically sold in dark glass bottles, clearly labelled with the plant’s Latin name and origin, and sourced from reputable suppliers who avoid synthetic fillers or additives.
References
- NHS. Common Cold. Available at: NHS.
- Shiekh, R.A.E., Atwa, A.M., Elgindy, A.M., Mustafa, A.M., Senna, M.M., Alkabbani, M.A. and Ibrahim, K.M. (2025) "Therapeutic Applications of Eucalyptus Essential Oils", Inflammopharmacology, 33(1), pp.163–182. Available at: NCBI.
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Kajjari, S., Joshi, R.S., Hugar, S.M., Gokhale, N., Meharwade, P. and Uppin, C. (2022) "The Effects of Lavender Essential Oil and its Clinical Implications in Dentistry: A Review", International Journal of Clinical Pediatric Dentistry, 15(3), pp.385–388. Available at: NCBI.
- NHS. About Peppermint Oil. Available at: NHS.
