When you catch a cold, steam feels like a cure. But is it really?
We’ve all heard it – “sweat it out in the steam room and you’ll feel better.”
But does it actually work? And more importantly, is it safe to use a steam room when you’re sick?
At Banya No.1 – Hoxton, we love the healing power of heat, cold and rest – the Hot. Cold. Rest. Repeat. philosophy. Yet even in the world of wellness, there are limits. Let’s look at what science says about steam and colds, and how to use it wisely.
What happens to your body in a steam room
A steam room surrounds you with warm, moist air – typically around 40–45 °C with almost 100% humidity. Unlike a dry sauna, this humidity lets the heat penetrate your skin and respiratory passages more gently.
When you inhale this steamy air, a few things happen:
- Mucus becomes thinner, helping you breathe easier
- Warmth increases blood flow, easing sinus pressure
- Muscles relax, tension melts away
- You feel comforted, calm, and clear
That’s why so many people instinctively turn to steam when they feel under the weather – it feels soothing, even if it doesn’t cure the cold.
What science says about steam and colds
The research is surprisingly mixed.
🔹 Some studies found that warm humid air can relieve nasal congestion and improve airflow, giving short-term relief.
🔹 Others found no measurable improvement or reduction in cold duration.
🔹 Medical reviews (including the Cochrane Review) concluded there’s not enough evidence to say steam cures a cold – but moderate use can make you feel better.
In short: steam helps symptoms, not the virus itself.
It can ease discomfort, but it won’t make your cold go away faster.
Benefits of using a steam room when you have a cold
If you’re not feverish and feel well enough, a gentle steam session may offer:
- Relief from nasal congestion and sinus pressure
- Easier breathing through loosened mucus
- Relaxation and improved sleep quality
- Hydrated airways (especially useful in dry winter months)
- Temporary mood boost and calm
Pair it with hydration, herbal tea, and plenty of rest – that’s the essence of recovery the banya way.
When to avoid steam (and why)
Steam rooms are not always suitable, especially when your body is already fighting hard.
Skip the steam if you:
- Have a high fever or feel weak
- Experience chest tightness, dizziness, or breathing difficulty
- Have heart conditions or high blood pressure
- Are contagious – steam rooms are shared spaces
- Have asthma (moist heat can irritate sensitive airways)
And please – don’t try DIY “boiling water inhalation” at home. Medical studies show that many people get burned this way. Steam should always be gentle, never scalding.
How to use a steam room safely when you have a cold
If you’re feeling mildly unwell and simply want relief:
- Keep it short: 5–10 minutes is enough.
- Listen to your body: leave if you feel dizzy or heavy-headed.
- Stay hydrated: drink water before and after.
- Avoid extreme heat: skip the sauna if you already feel flushed.
- Rest after: wrap up, relax, and don’t jump straight into the cold plunge.
- Maintain hygiene: if you’re coughing or sneezing, it’s better to recover first and visit later.
Steam room vs sauna: which is better for colds?
While both can feel therapeutic, they act differently:
| Steam Room | Sauna |
| Moist heat, lower temperature | Dry heat, higher temperature |
| Helps moisturise airways | May dry out mucous membranes |
| Gentle on respiratory system | Stimulates circulation, immune response |
If you’re congested, steam room will feel more soothing for your sinuses.
If you’re already recovering and want a full body detox, sauna can help with circulation and relaxation.
The best option? Combine them mindfully – hot, cold, rest, repeat – once you’re past the acute phase of illness.
Common myths about steam and colds
“Steam kills viruses.”
No. Viruses can’t be safely “killed” by temperatures you can tolerate – you’d burn yourself long before the virus dies.
“Sweating it out” makes you recover faster.
Sweating may make you feel cleaner and lighter, but it doesn’t remove viruses or shorten the infection.
“Steam can replace medicine.”
Steam may relieve symptoms, but it’s not a substitute for medical advice, hydration, and rest.
Book your recovery session
Book your recovery session at Banya No.1 – Hoxton and discover why elite runners and everyday athletes alike are turning to the power of steam to recover faster, breathe easier, and feel stronger.
Experience the authentic Hot. Cold. Rest. Repeat. cycle — the traditional way to restore balance, vitality, and calm.
Scientific References
- Singh M. Heated, humidified air for the common cold. Cochrane Database Syst Rev. 2017; CD001728. https://www.cochrane.org/CD001728
- Tyrrell DAJ et al. Inhalation of hot humidified air as a treatment for the common cold. BMJ. 1989; 298(6681): 1363–1367. https://pubmed.ncbi.nlm.nih.gov/2496791
- Eccles R. Effect of nasal airflow on nasal patency. Clin Otolaryngol. 2000; 25(6): 533–539.
- El Kassas A et al. Burns from steam inhalation therapy: a preventable injury. Burns. 2020; 46(8): 1920–1925.
Healthify NZ. Steam inhalation — does it really help? (2023) https://healthify.nz/health-a-z/s/steam-inhalation
