Essential Oils for Cold and Flu Season: What to Diffuse at Home

Updated October 2026 · Reviewed for safety and accuracy by the Lively Living team

When cold and flu season rolls around, the house fills with tissues, blocked noses and broken sleep. Essential oils won't replace rest, fluids or a trip to the GP, but they can make your home feel fresher and more comfortable while everyone gets through it.

Here's what to diffuse, how to use it safely, and the everyday habits that matter most.

The oils Australians reach for in winter

Eucalyptus radiata. The classic winter oil. Its clean, fresh aroma makes a stuffy room feel instantly clearer. Radiata is the gentler eucalyptus variety, which is why we choose it.

Peppermint. Cool and sharp. Many people love the fresh, open feeling it brings when breathing feels heavy. Keep it away from babies and young children.

Tea tree. A true Australian staple with a crisp, medicinal scent. Popular in diffuser blends and in homemade surface sprays.

Lemon. Bright and uplifting when everyone's feeling flat, and lovely blended with eucalyptus.

Lavender. The bedtime oil. Soft and calming when sniffles are getting in the way of a good night's sleep.

Ready-made winter blends

If you'd rather not mix your own, our certified organic blends take the guesswork out:

• Breathe: a fresh, clearing blend for diffusing day or night
• Winter Rescue: our winter favourite, also in a 30ml family size
• Immune Boost and Protection: warming, spicy-fresh blends to keep the house smelling clean
• Sniffles & Chest: a gentler choice for families

How to use them

Diffuse. The simplest and safest option. Add 3 to 5 drops per 100ml of water to an ultrasonic diffuser and run it in the room where you're resting. In a bedroom, a larger tank like the Aroma-Cloud (700ml) runs through the night and adds moisture to dry winter air at the same time.

Steam (adults only). Add 1 to 2 drops of eucalyptus or Breathe to a bowl of hot, not boiling, water. Lean over with a towel over your head, close your eyes and breathe slowly for a few minutes. Never leave a bowl of hot water near children.

Chest rub (adults). Mix 2 to 3 drops of oil into a teaspoon of fractionated coconut oil and massage gently into the chest and back. Patch test first and keep it away from your eyes.

Tissue or pillow. One drop on a tissue tucked near your pillow is a handy option when you don't want a diffuser running.

Babies and children

Little ones need a much lighter touch. Peppermint and strong eucalyptus oils are generally not recommended around babies and young children, so choose blends made for children and follow the age guidance on the label. Use fewer drops in the diffuser and keep the room well ventilated.

For blocked little noses at night, many parents use a cool mist humidifier such as the Aroma-Snooze, with saline drops and a rechargeable nasal aspirator to clear things before feeds and sleep. Our baby and child oils are a gentler place to start.

The habits that matter most

Oils are a lovely comfort, but the basics do the heavy lifting:

• Rest, and plenty of fluids
• Regular handwashing, especially before meals
• Fresh air: open a window for a few minutes each day
• Wiping down door handles, phones and remotes
• Good sleep, nourishing food and time outdoors when you can

When to see a doctor

See your GP if symptoms are severe, last more than a week or two, or if you have trouble breathing, chest pain or a high fever. Babies under three months with a temperature of 38°C or higher should always see a doctor. You can also call healthdirect any time on 1800 022 222. In an emergency, call 000.

Frequently asked questions

What is the best essential oil to diffuse during a cold?

Eucalyptus radiata is the most popular choice for its fresh, clearing aroma. Peppermint, tea tree and lemon all blend well with it. For children, choose a gentle blend made for kids.

Can I diffuse eucalyptus around my baby?

Strong eucalyptus and peppermint oils are generally not recommended around babies and young children. Choose a blend made for children and follow the label directions.

How many drops should I put in my diffuser?

Start with 3 to 5 drops per 100ml of water for adults, and fewer for children and pets. You can always add more.

Is a humidifier good for a blocked nose?

Many people find moist air more comfortable to breathe, especially in heated or air-conditioned rooms. A cool mist humidifier diffuser lets you add moisture and a few drops of oil at the same time.