It’s that time of year again, when coughs, colds, and sniffles seem to come hand in hand with the winter weather. While winter can be a challenging time for our bodies, nature offers plenty of gentle, supportive ways to help us feel better — and one of my favourite tools is oils. Essential oils allow us to connect directly with the healing properties of trees, flowers, and plants. Whether you’re looking for help with congestion, immune support, or simply a little comfort and calm, there truly is an oil for almost everything. You can enjoy essential oils in a diffuser, add them to a warm bath, blend them into a natural body moisturiser, or use them in simple home remedies. However you choose to use them, they offer an easy and nurturing way to invite nature’s healing energy into your daily routine.
Here are some of my favourite ways to use essential oils to support winter wellbeing.
Feeling congested? Try a steam inhalation
Steam inhalation is one of the quickest ways to ease blocked sinuses and heavy heads. Simply add 1–2 drops of your chosen essential oil to a bowl of hot (not boiling) water. Lean carefully over the bowl, place a towel over your head, close your eyes, and inhale gently for around five minutes. If congestion is severe, you may choose to stay a little longer — just be sure to listen to your body. After your steam, wrap up warmly and avoid cold air for a while to help your body retain the benefits.
Lavender and peppermint are personal favourites, but eucalyptus, frankincense, and oils from the mint family are also excellent choices for clearing airways and easing sinus pressure. Always keep your eyes closed, especially when using strong oils such as eucalyptus or peppermint, as these can be very potent. Remember, with essential oils, a little truly goes a long way.
Need help relieving a cough?
Eucalyptus is a wonderful oil for coughs and chest discomfort. Diffusing eucalyptus — particularly lemon eucalyptus — can help open the airways and make breathing feel easier. Lemon eucalyptus is also a gentler option that many people find suitable for children.
You can also create a soothing chest or back rub by diluting essential oils in a carrier oil such as apricot kernel or sweet almond oil. Add 1–2 drops of essential oil to one teaspoon (5ml) of carrier oil, then massage gently into the chest or upper back.
Feeling run down or unwell?
If you’re fighting off a winter cold, here’s a little ritual that I return to time and time again. Take a pea-sized amount of myrrh and frankincense balm and massage it gently into the sole of each foot. For an extra boost, I like to add one drop of lemon essential oil to the balm. This simple practice often helps me feel more grounded, supported, and ready for deep rest. After applying, put on a pair of socks to lock in the oils and allow them to work their magic overnight.
Need a natural pick-me-up?
When energy is low and spirits are heavy, lemon essential oil is my go-to. Bright, fresh, and uplifting, lemon is wonderful for boosting the immune system while also helping to clear mental fog and lift the mood. Add lemon to your diffuser on its own, or combine it with a drop of lavender for balance or tea tree for added antiseptic support. If you don’t have lemon, any of the citrus oils will help – tangerine, sweet orange or bergamot.
Essential oils offer us a beautiful reminder that nature provides gentle yet powerful support, even during the coldest months. Used with care and intention, they can become comforting companions throughout winter — helping us breathe easier, rest deeper, and feel more connected to the natural world around us.
As always, choose high-quality oils, dilute properly, and listen to your body. Sometimes the simplest rituals are the ones that bring the greatest healing.
Stay well, Lindsey x
Lindsey Anne Hedges MIFPA
Please note that some essential oils are not suitable for pregnant or breastfeeding women. If you are in any doubt, please contact us as we’re always happy to offer advice. NB. None of the information provided is intended to diagnose, treat or prescribe for any medical conditions. If you require health advice, please seek the help of a medical professional.
References:
- https://pubmed.ncbi.nlm.nih.gov/37086387/
- https://pubmed.ncbi.nlm.nih.gov/38931055/#:~:text=This%20study%20aimed%20to%20evaluate,oil;%20olive%20oil;%20streptonigrin.
- https://pubmed.ncbi.nlm.nih.gov/39499358/#:~:text=Abstract,and%20pain%20associated%20with%20wounds.
- https://pubmed.ncbi.nlm.nih.gov/34959612/