Steam inhalation won’t directly treat an illness, but it can help loosen mucus and decrease irritation in your sinuses. This can be helpful for relieving symptoms such as a stuffy nose due to the common cold.

Steam inhalation, or steam therapy, involves the inhalation of water vapor. The warm, moist air helps loosen the mucus in the nasal passages, throat, and lungs.

While steam inhalation won’t cure an infection, like a cold or the flu, it may help make you feel a lot better. But as with any home remedy, it’s important to learn best practices so you don’t hurt yourself in the process.

Read on to learn more about the possible benefits of steam inhalation, how to try the therapy, and possible risks.

The main benefit of breathing in moist, warm steam is that it may help ease feelings of irritation and swollen blood vessels in the nasal passages.

This can help manage a stuffy nose, which is triggered by inflammation in the blood vessels of the sinuses. The blood vessels can become irritated because of an acute upper respiratory infection, such as a cold or a sinus infection.

The moisture may also help thin the mucus in your sinuses, which allows them to empty more easily.

Steam inhalation may provide some temporary relief from the symptoms of:

While steam inhalation can provide subjective relief from the symptoms of a cold and other upper respiratory infections, it won’t actually make your infection go away any faster.

One 2017 review of six clinical trials evaluating steam therapy in adults with the common cold had mixed results. Some participants had symptom relief, but others didn’t. Additionally, some participants experienced discomfort inside the nose from the steam inhalation.

Although the results of clinical studies have been mixed, anecdotal evidence claims steam inhalation helps alleviate:

  • headache
  • congested (stuffy) nose
  • throat irritation
  • breathing problems caused by airway congestion
  • dry or irritated nasal passages
  • cough

As there is a risk of scalds when using steam it is important to take care when trying steam therapy.

To try steam inhalation, you’ll need the following materials:

  • a large bowl
  • water
  • a kettle, stove, or microwave for heating the water
  • towel

To perform steam inhalation:

  1. Heat up the water to boiling.
  2. Carefully pour the hot water into the bowl.
  3. Drape the towel over the back of your head.
  4. Turn on a timer.
  5. Shut your eyes and slowly lower your head toward the hot water until you’re about 8 to 12 inches away from the water. Be extremely careful to avoid making direct contact with the water.
  6. Inhale slowly and deeply through your nose for at least two to five minutes.

Don’t steam longer than 10 to 15 minutes for each session. However, you can repeat steam inhalation throughout the day if you’re still having symptoms.

You can also purchase an electric steam inhaler (also called a vaporizer) online or at a drugstore. For these, you just need to add water to the level indicated and plug in the system. The vaporizer uses electricity to make steam that cools before exiting the machine. Some vaporizers come with a built-in mask that fits around your mouth and nose.

Steam vaporizers can get dirty with germs quickly, so you’ll need to wash it often to prevent bacterial and fungal growth. Wash the bucket and filter system every few days during use.

There’s a risk of scalding if you make contact with the hot water. The biggest risk is accidentally knocking over the bowl of hot water into your lap, which can cause severe burns in sensitive areas.

To avoid burns:

  • Make sure the bowl of hot water is on a level, sturdy surface, where it can’t be knocked over.
  • Don’t shake or lean on the bowl.
  • Avoid allowing the steam to make contact with your eyes. Your eyes should be closed and directed away from the steam.
  • Keep the bowl of hot water out of reach of children or pets.

Steam inhalation is generally unsuitable for children due to the risk of scalds. A 2020 article reports that scalds are the most common type of burn in children.

However, a child can sit in a steamy bathroom while you run hot water for a similar effect. Make sure to supervise them, as hot water can still scald.

For adults, steam inhalation systems that you can purchase online or in stores are generally safer than using a bowl, as the water is enclosed and can’t easily spill on your skin.

Steam inhalation may be an effective way to clear up your nasal and respiratory passages when you’re sick with a cold or the flu, but it won’t actually cure your infection.

Steam inhalation involves filling a bowl with boiling water, then leaning over it with a towel draped over your head. As there is a risk of scalds, it is important to take care. It is generally not a suitable treatment for children.