Walking into a salt room feels like stepping into a quiet, safe cave. The walls glow with soft light, and the air feels fresh. According to the American Lung Association, this treatment is known as “halotherapy,” and it is gaining popularity in spas and wellness centers across the country. People love it because it feels relaxing, but does it really heal your body? Fans claim that the salty air clears their lungs and helps alleviate skin problems.

Beyond breathing better, the calm environment helps lower high stress. We know that staying calm can protect your heart and lower your risk of stroke. A peaceful break can also be very supportive for couples coping with infertility.

Overview

Salt therapy, also known as halotherapy, is a treatment where you breathe in tiny, dry salt particles while sitting in a special room to help clean your airways. This idea originated in Europe in the 1800s. Doctors at that time noticed, according to the Cleveland Clinic, that people working in salt mines had much healthier lungs and did not suffer from the same respiratory problems as workers in other types of mines.

Today, you no longer need to visit a mine to obtain these results. A machine called a “halogenerator” crushes salt into tiny, dust-like pieces and sprays them into the air for you to inhale. While most people use this therapy to improve breathing, many others use it to boost their immune system or to heal skin conditions like eczema.

What the science says

NIH research supports the notion that salt therapy is effective because it acts like a magnet for water. When you breathe in tiny bits of salt, they stick to the inside of your lungs. Once the salt is there, it pulls moisture into your airways. This extra water mixes with the thick mucus in your chest, making it thinner and easier to clear. This helps your body rid itself of dirt and other things that might be blocking your breathing.

The NIH also suggests that the effect of high salt has anti-inflammatory and antibacterial properties. Because dry salt is very absorbent, it acts like a “tiny brush” that cleans the digestive system and respiratory tract as it passes through. However, while many small studies show positive results for conditions like asthma or COPD, larger medical groups still consider it a “complementary” treatment.

Salt therapy is used for various health purposes. Most people seek it out for its natural ability to cleanse the body without using harsh chemicals that pose serious health risks. People primarily use salt therapy to support their respiratory health. It is particularly beneficial for individuals with asthma or allergies. Because salt clears mucus, your chest feels less tight, and you cough less often, so it is safe and effective for asthma, as confirmed by the AAFA.

Skin Healing

Salt therapy isn’t just for your lungs; it is a total game-changer for your complexion. As the micro-particles of dry salt settle on your body, they work to normalize pH levels and act as a natural antibacterial agent, effectively neutralizing the bacteria responsible for acne breakouts.

Beyond mere cleansing, these anti-inflammatory properties are incredibly soothing for sensitive skin issues. For individuals navigating chronic conditions such as eczema, psoriasis or dermatitis, the salt helps reduce redness and alleviate persistent itching. By strengthening the skin’s protective barrier and promoting regeneration, salt therapy leaves you with a smoother, clearer and healthier glow.

Stress Reduction

Healthline cites that halotherapy really works. This is because salt rooms are designed to be quiet, dim and relaxing; they are excellent for mental health. Most rooms also use “chromotherapy” (light therapy), which helps calm the nervous system and lower cortisol (the stress hormone).

As explained by B. Sc Researcher Tunde Rasheed, “The chemical properties of these fine salt particles are inhaled, and they draw water into the airway. More water thins the mucus and clearing it easier. The outcome is to make people feel better. Also, these environments are allergen-free and thus good for people with allergies affecting their lungs.”

Risks and safety considerations

You may cough slightly during or after your visit. This is normal and indicates that the salt is helping to move the mucus in your lungs. It often feels like a slight tickle in your throat. The salt in the air can sometimes sting your eyes. This is usually very mild, but it is something to keep in mind if your eyes are sensitive.

You will likely feel thirsty when you are done. Since salt draws moisture out of the body, it is essential to drink plenty of water after your session to stay hydrated. Most importantly, do not stop taking your regular medicine. Salt therapy is a great extra helper, but it does not replace the pills or inhalers your doctor gave you.

Healthline advises that, to help the salt work its magic, it’s crucial to drink a large glass of water immediately after your session. This allows your body to flush out the loosened mucus and prevents your throat from feeling dry or scratchy.

Alternatives

If you cannot find a salt room near you or want to try something different, there are other ways to get similar benefits.

Saline Nasal Rinses

According to the Cleveland Clinic, using a nasal irrigation device like a “Neti pot” or a saline spray employs the same salt-and-water logic to clear out your sinuses. This method helps thin out mucus and wash away irritants, such as pollen, dust and bacteria, that cause congestion. It is a more affordable and accessible alternative that easily fits into your morning routine. Just remember to use distilled or sterilized water for safety, giving you a daily respiratory reset without the expensive price tag.

Steam Therapy

For a moisture-rich alternative to dry salt therapy, Healthline suggests trying steam inhalation. This accessible method involves breathing in warm, moist air, whether by sitting in a steamy bathroom after a hot shower or using a dedicated humidifier in your bedroom.

While steam therapy doesn’t offer the unique antibacterial properties found in dry salt particles, it is highly effective at rehydrating your airways. The warmth helps to loosen and thin stubborn mucus while soothing a scratchy, dry throat. It is an excellent, low-cost home remedy for relieving chest tightness and congestion, especially during the dry winter months or cold season.

What should I expect during a salt room session?

Upon arrival, it’s standard practice to remove your shoes or place covers over them. Then, you sit in a soft chair for about 30 to 45 minutes. The lights are usually dim, and quiet music may be playing to help you relax. All you have to do is sit back and breathe. You might hear a quiet humming sound from the machine that makes the salt air. You cannot see the salt, but you might taste a tiny bit on your lips when you are finished.

Who should not do salt therapy?

Do not go if you have a fever, open cuts or a sickness like the flu that others could catch. It is also not suitable for people with severe lung diseases like TB or advanced cancer.

If you have high blood pressure, heart failure or kidney problems, ask your doctor before you go. Your body absorbs a small amount of salt from the air, so it’s essential to ensure it is safe for you.

Bottom line

Salt therapy is a natural, relaxing treatment that helps clear the lungs and improve skin conditions by harnessing the absorbent properties of dry salt. While it is not a replacement for traditional medical care, it serves as a powerful tool to help you breathe easier and reduce stress. Always check with your doctor before starting a new therapy, especially if you have a chronic lung condition.

Frequently Asked Questions

How long should you stay in a salt therapy room?

A typical session lasts between 30 and 45 minutes, which is enough time for the salt to reach the deep parts of your lungs.

Is salt therapy good for pneumonia?

No, you should not visit a salt room if you have active pneumonia or a fever; wait until the acute infection has passed, and your doctor says it is safe for you to recover.

Do you wear clothes in a salt room?

Yes, you wear regular, comfortable clothes in a salt room, though you may want to wear short sleeves if you are trying to treat skin issues on your arms.

Citations

American Lung Association. Promising or Placebo? Halo Salt Therapy: Resurgence of a Salt Cave Spa Treatment. www.lung.org. Published 2016. https://www.lung.org/blog/promising-placebo-salt-halotherapy

Cleveland Clinic. Does Salt Therapy Offer Healing Powers? | Cleveland Clinic. Cleveland Clinic. Published 2025. Accessed December 28, 2025. https://my.clevelandclinic.org/podcasts/health-essentials/does-salt-therapy-offer-healing-powers-with-melissa-young

Wasik AA, Tuuminen T. Salt Therapy as a Complementary Method for the Treatment of Respiratory Tract Diseases, With a Focus on Mold-Related Illness. Alternative Therapies in Health and Medicine. 2021;27(S1):223-239. https://pubmed.ncbi.nlm.nih.gov/34726628/

Li X, Alu A, Wei Y, Wei X, Luo M. The modulatory effect of high salt on immune cells and related diseases. Cell Proliferation. 2022;55(9). doi:https://doi.org/10.1111/cpr.13250

Asthma and Allergy Foundation of America. AAFA Explains: Is Salt Therapy Safe and Effective for Asthma? Asthma and Allergy Foundation of America. Published 2016. https://community.aafa.org/blog/aafa-explains-is-therapy-safe-and-effective-for-asthma

Whelan C. Himalayan Salt Bath as Treatment for Skin Conditions and More. Healthline. Published May 13, 2019. https://www.healthline.com/health/himalayan-salt-bath

McDermott A. Halotherapy: Uses, Benefits, and Risks. Healthline. Published October 5, 2017. https://www.healthline.com/health/halotherapy

White A. What Are the Benefits of a Salt Water Gargle? Healthline. Published March 23, 2021. https://www.healthline.com/health/salt-water-gargle

Cleveland Clinic. Nasal Irrigation: Uses, Benefits & Side Effects. Cleveland Clinic. Published 2022. https://my.clevelandclinic.org/health/treatments/24286-nasal-irrigation

Cafasso J. Steam Inhalation: Cold, Sinuses, Procedure, Benefits, Cough, and. Healthline. Published July 20, 2018. https://www.healthline.com/health/steam-inhalation