Hopefully cold and flu season won't hit your home this year. But if so, this natural steam massage is a good one home remedy have around. It can be used safely by both adults and children and is ideal for eliminating traffic jams!
I used to keep the regular Vicks Vapor Rub and the baby version on hand for those times when the seasonal cold hit. That is until I realized there was OIL in it…yikes!
In order not to consume or smear my children's skin with anything more beneficial for a car engine, I have been preparing this easy homemade steam massage ever since. You can learn more about the issues with Vaseline (Vaseline®) here.
How to Create a Natural Alternative to Steam Rubbing
The familiar blue bottle of spray was a staple in my house growing up. Now, as a parent, I understand why. Treatment options for colds and coughs are limited for babies and children. And steam friction is invaluable for soothing coughs and congestion that can really interfere with one's ability to get a good night's sleep. The most essential element to recover and stay healthy!
Don't let the ingredient list dissuade you from making this recipe either. If you don't have the necessary ingredients on hand or don't want to take the time to make this balm, mixing essential oils with coconut oil works almost as well!
Store-bought chest rub
Luckily, since I started making DIY natural products, more and more companies are offering natural versions. (The options are awesome!) I found a premade template natural steam friction in case you don't have the ingredients on hand and there is even a formula specifically for babies and children.
I haven't found it in a store near me yet, but if you have a Whole Foods or natural health store nearby, you might be in luck! Here are several good natural steam rub options available on Amazon:
Safety of Essential Oil Steam Rubbing
If you are preparing this for babies or young children, be sure to use essential oils which are safe for their age. I take the safe use of essential oils very seriously and exercise caution. I love this range of essential oils safe for children because it takes a lot of the guesswork out of choosing the right oils. THE sniff plug most closely resembles my mixture in this recipe.
I sometimes make a milder, child-safe version of this recipe using only 4 drops of eucalyptus and fir oils and omitting the rest. Here is a list of all the essential oils used, what they are used for, and their safety precautions. (Also see additional safety notes below recipe).
Essential Oils for Vapor Rub
- Eucalyptus – The most popular chemotypes are E. Radiata and E. Globulus. Radiata is a little milder, but it is listed as near threatened, so it is important to purchase it from a reputable grower. Both are considered safe for diluted topical use in children ages 3 and older. Do not apply eucalyptus to the faces or sinuses of young children as it may cause breathing problems.
- Peppermint oil– Like eucalyptus, peppermint contains 1.8 cineole which can cause respiratory problems in young children if not used correctly. It is considered safe to use a 0.5% dilution (not on the face) for children ages 3 and older. Adults can use up to 5% topically, depending on use. This recipe keeps it less than 1% for older children and adults, and less than 0.5% for children ages 3 to 6. Peppermint contains about 50% menthol, so it's great for stuffy noses.
- Rosemary – This oil is a little harder for little ones than some others. It is rich in camphor, which makes it good for circulation and congestion. It's a safe decongestant from 7 years old and the maximum recommended dilution is 4% for children (up to 16% for adults). I omit this one when I make a homemade steam rub recipe for toddlers.
- Cinnamon leaf – NO cinnamon bark! Cinnamon leaf is gentler on the skin and excellent for the immune system. It is slightly warming and, according to Tisserand and Young, its topical use is safe for infants ages 3 months and older. Cinnamon bark has a high risk of skin irritation, can only be used topically in small amounts, and is not safe for children. Personally, I skip this one with young children.
- Clove – Sometimes I use cloves instead of cinnamon leaf in this chest massage recipe. It can be used from 3 years old in certain situations, but it is not the gentlest option. This is not my favorite option for young children, so omit it for little ones.
Baby Vapor Rub Essential Oils
- Fir tree – Douglas fir or fir needle are gentle options that are perfect for a DIY vaporizer. They help the respiratory system and are generally safe for infants 3 months and older when properly diluted.
- Cedar wood (from Virginia) – This oil with a woody scent is an excellent moisturizing ingredient lotion for men. But it is also perfect in home remedies for coughs and to help relax.
- Lavender – Like tea tree oil, lavender has soothing properties for the skin. It is also rich in monoterpenes, making it ideal for respiratory support.
Natural Steam Rub Recipe
A soothing, petroleum-free version of the classic over-the-counter cough massage and cold steams.
Yield: 5 ounces
Baby Vapor Rub (6 months and up)
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Melt the beeswax with your carrier oil of choice in a double boiler until melted. You can also use a heatproof glass bowl over a small saucepan.
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Turn off the heat and add the essential oils.
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Stir until well combined and pour into a container with a lid to store. Small cans work well, as does a glass jar.
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Allow the steam rub to cool completely and harden.
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Use as needed to reduce coughs and congestion. See safety information in the article.
Security Notes
Many essential oils, including some of them, are not considered safe for babies or young children. Be sure to always dilute essential oils for babies and children. I also use as little as needed. The Natural Steam Rub Recipe is safe for ages 3 and up with necessary modifications noted in the recipe. You can also apply the steam to the soles of their feet (ages 3-6) for a gentler option.
The baby-safe Vapor Rub version keeps the dilution at 0.5% and uses gentler oils. Experts generally consider these oils and at this dilution to be safe for babies 6 months and older. You can also cut the amount in half and use 2 drops of each essential oil if you prefer.
Always check with a qualified healthcare professional about the use of herbs or essential oils on young children.
You can also make this recipe with herbs in place of essential oils by infusing the oil with 1 tablespoon of each of the herbs in a bain-marie over medium heat for 2 hours.
This article has been medically reviewed by Dr Lauren Jefferis, certified in internal medicine and pediatrics. As always, this is not personal medical advice and we recommend speaking with your doctor..
What are your tried and true remedies for congestion and cough? Have you ever made your own steam rub? Share below!
- Tisserand, R. and Young, R. (2013). Safety of essential oils (2nd ed..). Churchill Livingstone.
- Fensham, R., Laffineur, B. and Collingwood, T. (2019). Radiated eucalyptus. The IUCN Red List of Threatened Species 2019: e.T133374163A133374165.
- Parker, S. (2021). Shelf Life of Carrier Oil. The Academy of Lipid Oils.
- Robbins, W. (n.d.). Directory of essential oils: Properties, uses and benefits of essential oils.
- Shutes, J. (nd). Aroma program tables. The School of Aromatic Studies.
