Is Steam Inhalation In Winter Really Helpful? Experts Explain

With winter here, the festive fervour is high, but so are the colds, coughs, and sniffles. And one go-to remedy that is popular as a desi nuskha in Indian households is steam inhalation. Whenever I had a cold, my mother would prepare a bowl of hot water, a towel to put over my head, and just ten minutes to clear out the sinuses. Nowadays, bowls of water have been replaced with nebulisers, but the same question persists: Does steam inhalation really work in winter?

How Steam Inhalation Works

Simply put, steam inhalation introduces warm, moist air into the nose and throat, which helps loosen thick mucus and makes it easier to clear. "The warmth increases blood flow to the nasal passages, reducing the heavy, blocked feeling. It also temporarily soothes irritated tissues and reduces dryness in the upper airway," notes Dr Tushar Tayal, Associate Director, Internal Medicine, CK Birla Hospital, Gurugram. However, he adds that it does not kill viruses or bacteria, and it's a comfort measure rather than a treatment for the underlying infection.

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Is Steam Inhalation Really Helpful In Winter?

The answer is yes. Breathing in steam can help, especially for a short time, with stuffy noses, sinus pressure, dry throats, and mild breathing problems. "The damp air keeps the nasal passages moist and lessens irritation," says Dr P. Venkata Krishnan, Senior Consultant, Internal Medicine, Artemis Hospitals, Gurugram, adding that a lot of people also state that it helps them relax and calm down, but it should be only used as a supplement to medical treatment, not as a replacement for it. It only works for a short time, so symptoms from infections or allergies may come back after the steam session is over.

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How To Protect Your Skin During Steam Inhalation

Dr Tayal explains that to protect your skin, keep your face 25–30 centimetres away from the steam to avoid heat damage. "Limit each session to 5 to 10 minutes, as prolonged exposure can dry the skin barrier. However, applying a gentle, non-fragrant moisturiser before and after helps lock in hydration and reduces irritation."

He added that you should avoid boiling water, as sudden bursts of steam can cause burns. "People with acne, rosacea, or eczema should use steam sparingly because heat can trigger redness, flare-ups, and increased oil production," Dr Tayal warns.

Things to Consider

1. Sit in a stable, safe position and handle hot water with care to avoid accidents.
2. Use plain water; adding essential oils can irritate airways, especially in people with allergies or asthma.
3. Avoid leaning too close to the steam; gentle warmth is better than intense heat.
4. For children or elderly adults, safer alternatives like warm showers or humidifiers are better options.

"If symptoms last more than 3–5 days, if fever rises, or if breathing becomes difficult, seek medical evaluation promptly," Dr Krishnan advises.

Image courtesy: Freepik

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