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10 Top Essential Oils for Congestion, Sore Throat, and Body Aches

Feb 27, 2019

10 Top Essential Oils for Congestion, Sore Throat, and Body Aches

Regardless of the time of year, allergies or sudden weather changes can trigger certain illnesses, especially those related to respiratory tract infections. In colder months, the same symptoms also occur due to viruses causing colds and flu.

Depending on the illness, they cause symptoms like coughs, stuffy nose, sore throat, and body aches, which can be inconvenient, long-lasting, and sometimes deadly.

There are many natural remedies that can support your immune system, and one of the best preventative measures or symptom easing options you can utilize is essential oils, either topically, in a bath, or in the air.

Using a blend of essential oils is critical because you get more broad-spectrum protection. Germs are intelligent, which is why super-bacteria have evolved. By using a blend, it makes it much more difficult for a bacteria or virus to adapt and overcome your preventative measure.

For example, say you're in a snowball fight with one other person. It's easy to avoid your opponent and quickly learn his or her strategies. But say 8 more people join in the attack on you—not only are you now being targeted from different angles, but each of them will have unique strategies, and your ability to protect yourself quickly diminishes.

So apart from eating well, getting plenty of sleep and good ole vitamin D... use the following essential oils to reduce the symptoms of bacterial and viral infections, and also help boost immunity to prevent catching something icky!

10 Top Essential Oils for Congestion, Sore Throat, and Body Aches



Cajeput is a powerful healing oil that you should keep as part of your natural medicine cabinet. Its strong, camphoraceous odor provides instant relief from chest and nasal congestion, plus is effective in the management of cold and flu symptoms.

According to a study, cajeput oil has a calming effect on the nasal passage and facilitates easier expectoration. It also contains anti-inflammatory properties that help with headache and muscle pain.

When understanding the connection between the body and emotions, Kaliana points out that by reducing physical tension, cajeput also calms and soothes emotional tension.

Bay Laurel

Bay laurel was very popular in Ancient Greece and is widely used today as a culinary herb.

However, not many people know that it is an effective expectorant, and has antibacterial and antifungal properties. Renowned for its intoxicating fragrance, bay laurel has a camphor and spicy aroma that is very relaxing.

So apart from soothing your throat, Kaliana notes that it can also help balance emotions in times of high stress.


Myrtle’s leaves have been a popular folk remedy for respiratory problems in many parts of the world. In fact, its medicinal properties have been noted as early as 600 B.C., and was traditionally planted outside of monasteries for easy access.

Myrtle is a natural expectorant which makes it a great treatment option for those who suffer from stuffy nose, cough, and asthma. Its soothing, anti-inflammatory nature also relieves sore throat and calms excessive coughing.

Kaliana has found myrtle supportive in reducing both physical and intense emotional irritation.

Pine Needle

Pine needle essential oil is another favorite among aromatherapy enthusiasts. It has that earthy, outdoorsy, fresh scent similar to balsam. You can find relief with pine needle oil because it functions as a natural decongestant and expectorant.

It rids the nasal passages of mucus buildup and makes it easier to expel phlegm so you can breathe well again. It also has anti-neuralgic and anti-rheumatic properties that alleviate muscle stiffness and pain.

Kaliana has found pine similarly assists emotionally with being more adaptable.


Eucalyptus has been a common component of many herbal over-the-counter cough remedies because of its expectorant, antibacterial, and anti-inflammatory properties.

Aboriginal tribes used to collect the leaves and seep them into hot water to make medicinal tea. Eucalyptus essential oil contains a powerful substance called cineole which has the ability to ease coughs, soothe sore throats, loosen phlegm, and fight other respiratory ailments.

Coughs represent suppressed emotions, therefore Kaliana points out this is a go-to essential oil when working to say what you want to say, or release buried emotions from the past or present.


10 Top Essential Oils for Sore Throat, Congestion & Body Aches


You might recognize rosemary as a fragrant herb that is often used in cooking. However, it does more than just add flavor to grilled meat and sauces.

Rosemary has antiviral, antibacterial, and antifungal properties that have made it a popular health remedy since early Roman times. It is known to give the immune system a boost and work wonders in relieving symptoms related to respiratory tract infections.

Kaliana has found rosemary has a way of cutting through emotional clutter to gain greater clarity underneath.

Clove Bud

Clove oil is often recommended for toothaches because of its strong numbing effect. This makes it extremely useful in relieving a sore throat.

The deep benefits of clove oil can be attributed to its powerful antibacterial, antimicrobial, antifungal and anti-inflammatory properties. It is so anti-parasitic—cloves have been traditionally poked into ham prior to cooking (because pork was so high in dangerous parasites).

Clove oil an excellent treatment option for supporting respiratory health and soothing sore throats. It can also rid the body of tension and reinvigorate you.

Kaliana uses clove to get deep in the root of matters, whether they be physical or emotional.


Cypress oil exudes a fresh and herbaceous scent that is both calming and invigorating. It has antispasmodic qualities that can help with muscle cramps and body aches.

With its antibacterial and antispasmodic qualities, cypress oil can be effective in the management of asthma, bronchitis, and other respiratory issues. It can clear up congestion and eliminate phlegm that build up in the respiratory tract.

Similarly to the antispasmodic physical benefits, Kaliana sees cypress as being exceptional for helping make intense emotions more manageable.


Floral oils like jasmine tend to be highly expensive because it requires so many flowers to create a small amount of oil. Florals tend to work exceptionally well for emotional therapeutic purposes, and jasmine has a pleasing scent that acts as a mood-lifter for most people.

One of its main functions in regards to cold and flu is clearing congestion from your nasal and respiratory tracts. Jasmine acts as an expectorant, thinning and moving out any phlegm build-up.

In addition, Kaliana emphasises the emotional and positive mood uplift that happens with jasmine oil working in your system. Studies have shown you also will be able to sleep deeper through the night.

Juniper Berry

You may be familiar with juniper berry in that it’s used to flavor gin. It’s also been historically used for its antiseptic properties, treating warts, gout, and urinary tract infections.

This essential oil has antimicrobial properties that not only help clear the skin, but is amazing for respiratory infections. It’s decongesting for the lymphatic and respiratory system, and is soothing in that it helps alleviate pain and muscle cramps.

Kaliana notes that juniper works as an emotional moderator between the heart and the mind. Our minds tend to want to protect our hearts, and therefore can cause us go out of balance, block or forget information, or mis-interpret scenarios in life.

Juniper berry helps to break through imbalances to help restore clarity and proper balance between the mind and heart. This improved signaling can be highly significant when it comes to restoring or maintaining optimum health.

How to Use Essential Oils for Congestion, Sore Throat, Body Aches

Essential oils can be used in a variety of ways when it comes to alleviating the symptoms of viral and bacterial infections. For greatest safety, it is best to focus on inhalation and topical application.

When using essential oils, you obviously notice the aroma. When essential oil molecules enter the nasal cavities, they stimulate a response in the limbic system of the brain.

The limbic regulates your body, and is also your emotional switchboard. This is why Kaliana emphasizes the importance of considering the emotions that go along with physical discomfort when choosing and blending essential oils.


Fabulous benefits may be obtained through steam inhalation, bath, vaporizer, or in a diffuser. A common, easy on-the-go method is placing a few drops of mildly diluted essential oil into your palms, then cupping your hands over your nose.

You can also add several drops of oil into a big bowl of hot water, drape a towel over your head, and inhale the steam (you want gentle warmth, not too hot). This practice not only helps soothe sore throat, but also gently reduces and eliminates congestion.


Pocket Essential Oils


This method involves applying essential oil blends on the surface of the skin so they can penetrate rapidly. For sore throat relief, apply diluted oil to the front of throat, down the sides of neck (starting behind the ears), and onto the chest.

Your grandmother might also teach you the highly effective method of applying them to the bottoms of the feet, and then putting on a pair of clean white socks.

Because essential oils are very potent, it is recommended to dilute them first by blending several drops into a tablespoon of organic carrier oils such as jojoba or sesame (rapid penetration), olive or rosehip (rich in beneficial polyphenols and anthocyanins), or coconut (affordability). 

Bath for Easing Aches and Congestion

Moist heat and magnesium (epsom salt) are key ways to get the body to relax and release congestion. In addition, it stimulates the immune system and reduces aches and pains caused by tension or germs.

Here's a simple recipe to help you feel better using a combination of essential oils from above:

Fill tub with hot water, add epsom salts, then add E.O. once you get into bath. (double recipe for large tubs). After your bath, use a body oil (instead of a lotion) with these same essential oils to enhance immune function, create a protective barrier, and nourish your skin. Doing this at night before sleep can help the body go into a deeper state of self-repair by supporting your immune system.


About the AuthorKaliana has been studying natural healing since 1976. She developed her own line of aromatherapy products for emotions in 1995. She is a gifted intuitive, Master Energy Healer, author of 4 booksprofessional speaker, and offers private consulting for spiritual women and moms.

Kaliana is a certified Phyto-Aromatologist, graduated from Queens University as a Presidential Scholar, sat on the Board for Eating Disorders at The University of North Carolina, Chapel Hill, holds a 4-year Advanced Certification from the Mastery of the Heart School, and teaches certified courses for Continuing Education Hours by NCBTMB.

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Disclaimer: This article is not intended to provide medical advice, diagnosis or treat. This information is based on research and knowledge by the author, and the ideas are not intended as substitute for medical advice. As with any products it is suggested that you check with your medical practitioner prior to use. The author disclaims any liability arising directly or indirectly from the use of any products mentioned herein.

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