10+ essential oils to boost your winter wellness and how to use them.

Posted by Jo Harris on

Here in Australia we are now in the midst of winter, particulalrly in the south where Soularoma is located. This time of the year is marked by various winter illnesses such as viruses, colds, flu, sinusitis, bronchitis and the list goes on. 

In the winter months, maintaining wellness naturally can be achieved through the use of essential oils and extensive research attests to the efficacy of using essential oils for this.  Many oils exist to support the health of our respiratory system (and many of these are Australian native oils which is great for supporting local!), but if you think about nature, the leaves on a tree are like its respiratory system, thus suggesting that essential oils distilled from leaves would be the most beneficial for maintaining the health of our respiratory system. To name just a few which illustrate this analogy, we have the natives eucalyptus, rosalina, tea tree, peppermint gum, locally grown peppermint as well as niaouli, black spruce, pine, bay laurel, myrtle, oregano, thyme and silver fir, amongst others. All of these oils are very helpful for our respiratory system. I have created the blend head clear as a great smelling and effective blend for the respiratory system.

How can essential oils keep us healthy in winter? 

With their strong antimicrobial properties, essential oils play a vital role in reducing respiratory system infections, alleviating sinus issues, congestion, sore throats, bronchitis, and coughs. Moreover, they contribute to sustaining healthy lung function.

Essential oils also help to boost & support the immune system. These oils include thyme, oregano, lime, lemon, eucalyptus, niaouli, frankincense & many others. I have created the blend defense as a wonderful supportive blend for your immune system.

Several essential oils possess antispasmodic properties, which are effective in reducing coughs. Frankincense, cypress, and eucalyptus are among the oils known for these beneficial qualities. 

Many oils also have expectorant properties meaning that they aid in the reduction of excess mucous. Eucalyptus, frankincense, bay laurel and thyme are good examples of oils with these properties.

Research has also revealed that many essential oils are also highly antiviral. And this seems very logical because essential oils are produced by the plant as part of its defence system to protect the plant against viruses, parasites and all other harmful organisms, thus the origin of their antiviral properties.

Spice oils prove particularly useful during the winter as they are very warming and antimicrobial. For example, clove essential oil or ginger essential oil which is very useful for the lower respiratory system, such as sore throats and lung support. These oils also aid greatly in other winter ailments such as aching joints, see muscle balm.

How can I use essential oils for winter wellness?

The easiest way to use essential oils is inhalation, directly transporting the beneficial molecules to the respiratory system. This could be done with a diffuser on your desk, a couple of drops on a tissue, a personal inhaler which you can carry around with you, or if you have a closed shower a few drops directly on the floor of you shower in the stream of water and then inhaling deeply a few times in and out through your nose. (if you are worried about the oils damaging the floor of your shower you can put the essential oils onto a small dish).

Another method of inhalation is steam inhalation. To do this, you will need a glass bowl of nearly boiling water (hot enough to be comfortable for your face but not excessively so) and a towel to drape over your head. Once prepared, put the towel over your head and add up to 4 drops of essential oil into the bowl and breathe deeply with your eyes closed for a few minutes. If the intensity becomes too much, simply lift your head out of the towel and take 1 or 2 breaths of fresh air before resuming the steam inhalation.

For lower respiratory system issues (lung, chest congestion & bronchitis), you could also apply the oil directly (diluted at 1 to 3% in a carrier oil or balm) over the chest and lower back.

To strengthen the immune system, essential oils could be used in a diffuser, personal diffuser, in the shower, a roll-on or a massage oil. 


Recipes for you to try at home


Sinus congestion steam inhalation

2 drops Eucalyptus radiata

1 drop niaouli

1 drop peppermint

 Steam inhalation for coughs

1 drop Himalayan cedarwood

2 drops eucalyptus radiata

1 drop pine


Chest rub for bronchitis

1 drop Himalayan cedarwood

1 drop eucalyptus radiata

1 drop ginger

1 drop oregano (if sensitive skin don't use this and use 2 drops eucalytpus instead)

5ml sesame or olive oil


Bath soak for colds and flu

4 drops eucalyptus radiata

1 drop myrtle

1 drop bay laurel

 1/2 cup sea salt

1/2 cup epsom salts (magnesium sulfate)

1 tsp body oil or full cream milk/ apple cider vinegar (this is to have a carrier for the essential oils making it safer for your skin).

Blend all ingredients together, prepare the bath and when you are ready put the essential oil mixture into the bath and swish around well. Get in immediately before the essential oils disappear in the steam!


Clear head relief for night (also suitable for kids - day or night) for a tissue

1 drop myrtle

1 drop rosalina


Massage/body oil for immune support

2 drops frankincense

1 drop eucalyptus radiata

1 drop lime 

5ml body oil


Gargle for sore throat

1 drop tea tree oil

1 tsp salt

100mL warm water

Allow salt to dissolve and then gargle contents for a few minutes and then spit out the gargle. 

I hope you love the suggestions for oils and ways to integrate them into your winter wellness routine. Stay healthy.

Click here for the link to most of the oils mentioned above and the collection is featured on the home page

 Photo by Jeff Finley from unsplash.com


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