Some essential oils, like eucalyptus and spike lavender, may help relieve congestion symptoms like stuffy nasal passages and sinus pressure.
Sinus congestion may make it difficult or uncomfortable for you to breathe or sleep. It may also cause other symptoms, including:
- pressure behind your eyes
- runny nose
- cough
- postnasal drip
In addition to over-the-counter and prescription treatments, some herbal remedies that use essential oils may help relieve these common cold symptoms.
Keep reading to learn which essential oils can help with congestion, how to use them, and precautions.
Essential oils disclaimer
While research suggests there may be health benefits, the Food and Drug Administration (FDA) doesn’t monitor or regulate the purity or quality of essential oils. It’s important to talk with a healthcare professional before using essential oils and research the quality of a brand’s products. Always do a patch test before trying a new essential oil to avoid allergic reactions. You should only use oils without synthetic fragrance and purchase them from a trusted source.
Be sure to read all labels and look for any added ingredients that may be allergens.
Consult a healthcare professional before use, especially if you are pregnant, breastfeeding, or have underlying medical conditions. Do not use essential oils around young children.
Many essential oils can be toxic to pets, especially cats. Check the toxicity of an essential oil before using it around animals.
A 2022 review of research on aromatic ointments for congestion suggests that certain herbal ointments may help relieve symptoms, particularly those containing:
- menthol (the main component of peppermint oil)
- eucalyptus
- camphor
These may include products designed to be applied to the throat or chest to allow inhalation of the vapors, such as Vicks VapoRub.
A 2025 review of research on essential oils for treating sinus infections suggests that certain herbal formulations available in capsule form may help relieve symptoms. These include:
- eucalyptol and its main component 1,8 cineole
- GeloMyrtol, which is made from eucalyptus, sweet orange, myrtle, and lemon essential oils
- Sinupret, which contains verbena, common sorrel, elder flower, primula flower, and gentian root
- Tavipec, which is made from spike lavender oil
You can typically find these products online or in health stores.
Essential oil safety
Do not consume essential oils intended for diffusing.
Even commercially available herbal supplements intended for consumption may still cause adverse health effects. Talking with a healthcare professional is important to determine if these products are safe for you.
Herbal ingredients can interact with medications and also cause adverse health effects, including:
- nausea
- vomiting
- toxicity
- liver damage
For centuries, people have used herbal remedies as a natural way to support their emotional and physical health. Essential oils may help as an alternative remedy for sinus congestion that occurs due to:
Certain oils may help relieve symptoms, such as:
- congestion and pressure
- inflammation
- cough
- postnasal drip
There is little reliable research about essential oils and sinus congestion. Some studies suggest that inhaling specific essential oils may relieve symptoms. These may include:
- eucalyptus
- peppermint
- oregano
- camphor
A 2022 review of research suggests that ointments containing menthol, camphor, and eucalyptus oil can be a safe remedy for sinusitis without antibiotics. These products may help you sleep better, which can support your immune system in targeting the infection. The authors note that they may be especially helpful for people who cannot take stronger cold medications.
According to the National Association for Holistic Aromatherapy (NAHA), 1,8-cineole, the main component of eucalyptus oil, helps clear the air of bacteria and other microbes. It can also help clear airways of mucus and is a natural cough suppressant.
Menthol, the main component in peppermint oil, is also found in certain OTC remedies, such as vapor rubs, lozenges, and nasal inhalers.
Because oregano oil has antibacterial and antifungal properties, it may help with sinus congestion in theory. No published trials exist. Evidence supporting the oil’s effectiveness is anecdotal.
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Inhaling essential oils to relieve a stuffy nose is the best method. There are several ways to inhale oils.
Steam inhalation involves combining essential oils with hot water to create therapeutic steam.
NAHA recommends adding three to seven drops of essential oil to boiling water in a large pot or heatproof bowl. Use a towel to cover your head, and breathe through your nose for no more than two minutes at a time. Keep your eyes closed to prevent eye irritation.
Direct inhalation refers to inhaling the essential oil right from the bottle. You may also add a drop of oil to a handkerchief, cotton ball, or inhaler tube, and breathe it in.
Diffused inhalation uses diffusers to disperse essential oils throughout the air, allowing them to dilute before inhaling. This is a less potent method of inhalation.
For an aromatherapy bath, add a few drops of diluted essential oil to your bathwater.
For an aromatherapy massage, add a few drops of essential oil to your favorite massage lotion or massage oil.
You can also apply commercially packaged ointments containing essential oils, such as Vicks VapoRub.
If you have any of these essential oils on hand, try steam inhaling them a few times per day:
- eucalyptus
- peppermint
- oregano
If possible, consult a trained aromatherapist to learn how to combine essential oils to relieve sinus congestion.
Do not apply essential oils directly to your skin without diluting them.
You should always dilute them with a carrier oil, water, or lotion. Popular carrier oils include jojoba, sweet almond, and olive oil. Using undiluted essential oils directly on the skin may cause:
- burns
- irritation
- rash
- itchiness
Perform a skin patch test before use.
Essential oils are potent. Most are generally considered safe when inhaled in small doses for brief periods. However, if you inhale them in high doses or for long periods, you may experience dizziness, headache, and nausea.
You shouldn’t ingest essential oils. They contain strong compounds that may cause toxic side effects. Some side effects may not be noticeable right away.
Essential oils may also interact with prescription and OTC medications, so it’s best to talk with a healthcare professional before use.
Discuss with a healthcare professional before using essential oils if you are pregnant or breastfeeding. Do not use them around young children.
Some essential oils can be unsafe for pets, including dogs, cats, and birds. It can affect the central nervous system and cause toxicity.
You can treat sinus congestion with over-the-counter (OTC) decongestants.
However, it’s important to note that some OTC decongestants may interact with prescription medications and may not be recommended for people with multiple health conditions, such as pregnancy or high blood pressure.
They may also cause side effects, such as:
- drowsiness
- headaches
- restlessness
- high blood pressure
- rapid heart rate
Essential oils and decongestants aren’t the only way to treat sinus congestion. Other options include using:
- drinking enough fluids to help thin your nasal mucus
- using a humidifier to add moisture to the air
- taking a steam shower or a saline nasal spray to thin nasal mucus
- using nasal irrigation to flush nasal mucus
- applying a warm compress to your forehead and nose, which can ease inflammation
- taking allergy medication if congestion is caused by hay fever or other allergies
- applying nasal strips, which can help open up your nasal passages
If you have chronic sinus congestion due to nasal polyps or narrow nasal passages, surgery may be necessary.
Essential oils like eucalyptus and peppermint may help relieve congestion when inhaled.
To improve breathing and sleep, you can try diffusing essential oils in the air, applying them to your skin diluted in a carrier oil, or using them in an aromatherapy massage.
You can also find ointments and rubs containing herbal ingredients.
You can use these herbal remedies in addition to traditional remedies like OTC nasal decongestants and taking care of your overall immune system by eating a nutritious diet and drinking plenty of fluids.