Effective Home Remedies for Blocked Nose: Natural Ways to Relieve Nasal Congestion

A blocked nose, or nasal congestion, is a familiar issue, often worsening with seasonal changes. It can stem from various causes, including the common cold, allergies, sinusitis, or structural issues like a deviated septum. Common accompanying symptoms are sneezing, excess mucus, irritation in the nasal passages, headaches, difficulty breathing, and a reduced sense of smell.

In most cases, nasal congestion resulting from a common cold, flu, or mild viral infection can be effectively managed with at-home care. When congestion is severe or linked to chronic conditions like asthma, chronic sinusitis, or allergic rhinitis, a combination of medical consultation, prescribed medication, and these natural remedies may be required for lasting relief.

Let’s explore the most effective and natural remedies to help clear a stuffy nose and improve breathing.

Hydration and Steam Therapies for Nasal Congestion

These methods focus on adding moisture to the nasal passages and thinning mucus for easier drainage.

1. Use a Humidifier

A humidifier adds moisture to the surrounding air, which may help to soothe and hydrate the nasal passages, potentially relieving the feeling of congestion. This process may counteract the irritation caused by dry air, which can exacerbate a stuffy nose [3].

2. Inhale Steam and Take a Hot Shower

Inhaling warm, moist air (steam inhalation) may help alleviate a blocked nose by softening and thinning out mucus, reducing irritation, and opening the nasal passages [1]. You can use a facial steamer, breathe the steam from a hot water shower, or use a container of hot water for inhalation. You can add a few drops of essential oils like eucalyptus or menthol for added relief. Inhale this steam deeply through your nose for several minutes and repeat this process daily to get quick relief.

3. Stay Hydrated

Drink plenty of fluids, such as water, clear broths, and herbal teas. Proper hydration is vital as it may help to thin mucus secretions, making them easier to drain, and can help reduce sinus pressure [2].

Nasal Rinsing and Topical Applications – Techniques involving saline solutions and topical rubs can physically clear the nasal passages.

4. Use a Neti Pot (Nasal Irrigation)

A neti pot is a small ceramic or plastic vessel used with a saline solution for nasal irrigation, which may help flush out mucus, irritants, and allergens from your nasal passages [1].

Here is the recommended procedure for using a neti pot:

• Mix 1 cup of warm, sterile (previously boiled and cooled) water with 1/4 teaspoon salt and a pinch of baking soda in the neti pot.
• Tilt your head to one side over a sink.
• Insert the nozzle of the neti pot into the upper nostril and gently pour the saline solution into it.
• The solution will flow through the other nostril.
• Repeat the procedure on the other nostril.

5. Use Saline Spray or Saline Water to Rinse

Over-the-counter saline sprays or saline water prepared at home may help moisturise the nasal lining and thin out the mucus, making it easier to clear. Saline rinsing also helps wash away irritants, such as pollen and dust, that may be causing inflammation and contributing to congestion [1].

To prepare and use a homemade saline solution:

• Mix the salt and baking soda in a cup or bowl.
• Add boiled or sterilised water until the contents are completely dissolved.
• Use a sterile dropper or a nasal spray bottle to apply this solution to your nostrils.
• Lean your head forward slightly and sniff the solution into one nostril at a time.
• Now, blow your nose gently to remove mucus or solution from the nostrils.

6. Use a Warm Compress

Applying a warm compress over your nose and forehead may help promote local circulation and reduce feelings of swelling or pressure around the nasal passages and sinuses [2].

Here is how to use a warm compress:

• Fill a cloth bag with rice, wheat, or beans, or use a clean cloth soaked in warm water.
• Heat this bag or cloth until it is comfortably warm, not hot. (If microwaving a bag, heat for no more than 60 seconds).
• Place this warm compress over your nasal bridge and forehead, applying gentle pressure.
• Leave the compress for about 5-10 minutes.
• Repeat the process several times a day to relieve congestion.

7. Use Mentholated Salve

Apply mentholated balm to the chest or under the nose (avoiding the inside of the nostrils). The menthol creates a cooling sensation, which may ease the sensation of breathing and reduce congestion. A crucial safety note is that mentholated salves should not be used inside the nostrils, especially in young children, as they can cause irritation and other adverse effects.

Herbal, Dietary, and Lifestyle Aids – Simple dietary changes and sleep adjustments can offer significant relief.

8. Drink Herbal Teas and Use Ginger

Drinking warm herbal teas made with ingredients like ginger, holy basil (Tulsi), or peppermint may help soothe irritated nasal tissues and promote drainage [5].

• Ginger Tea: Ginger exhibits antiviral and anti-inflammatory properties that may help reduce swelling in the nasal passages, making it easier to breathe [5].
• Peppermint Tea: Peppermint contains menthol, a natural decongestant, which may help soothe the nasal passages.
• Eucalyptus Tea: Eucalyptus contains eucalyptol, which may help cool and soothe nasal passages.

9. Chicken Soup

Chicken soup is a time-tested remedy for colds and nasal congestion. Its warmth and hydration help loosen mucus and soothe irritated nasal tissues. The steam from the soup helps clear nasal passages, and research suggests that a compound within the soup may have a mild anti-inflammatory effect on the respiratory system [6].

10. Elevate Your Head During Sleep

Sleeping with your head elevated by using an extra pillow or a wedge may help relieve nasal congestion. When your head is raised, gravity assists mucus in draining from the sinuses instead of accumulating and blocking airways. This method is particularly beneficial for nighttime relief, potentially improving sleep quality.

11. Wear a Nasal Strip During Sleep

Nasal strips are adhesive strips placed on the outside of the nose. They work by gently pulling the sides of your nose apart, physically opening the nasal passages to increase airflow. These can be helpful for congestion associated with a common cold, allergies, or sinusitis.

Over-the-Counter (OTC) Relief Options – While not home remedies, these readily available options can provide faster relief but require careful use.

12. Nasal Sprays (Saline and Decongestant)

Over-the-counter nasal sprays offer targeted relief. Saline Sprays hydrate dry nasal passages, wash away mucus, and flush out allergens, offering gentle, everyday relief. They are generally safe for long-term use.

Decongestant Sprays (e.g., those containing oxymetazoline) work by constricting swollen blood vessels in the nasal lining, providing quick relief from congestion. Crucially, decongestant sprays should be used sparingly (no longer than three consecutive days) to prevent “rebound congestion” (Rhinitis Medicamentosa), a condition where congestion worsens upon stopping the spray [1].

13. OTC Medicines for Congestion

For more severe symptoms, over-the-counter medicines can help.

• Oral Decongestants (such as pseudoephedrine) reduce nasal swelling.
• Antihistamines (such as cetirizine or diphenhydramine) help alleviate congestion caused by allergies by blocking histamine, the chemical that triggers swelling.
• Pain Relievers (like ibuprofen or acetaminophen) can ease sinus headaches and reduce general inflammation.

Always follow the instructions on the label and speak to a healthcare provider if you have underlying conditions or if symptoms do not improve [1].

14. Gentle Facial Massage

Gentle facial massages can encourage lymphatic drainage and may help relieve sinus pressure:

• Forehead Massage (Frontal Sinuses): Gently massage above your eyebrows towards your temples.
• Cheek Massage (Maxillary Sinuses): Gently massage below your cheekbones towards your ears. Warm your hands first for comfort and better results.

Disclaimer

The information provided in this article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. Home remedies are generally considered safe for minor, temporary congestion, but if symptoms persist, worsen, or are accompanied by fever, severe pain, or difficulty breathing, consult a doctor immediately. It is important to note that some remedies may not be suitable for everyone, so it’s best to consult your doctor before trying a new treatment or discontinuing a prescribed medication.

Frequently Asked Questions (FAQs)

How to open a blocked nose naturally?

Use steam inhalation, saline sprays or a neti pot, and warm beverages like ginger or peppermint tea. These methods help to loosen mucus and soothe inflamed nasal tissues.

How can I unblock my nose quickly?

For fast relief, try a few minutes of steam inhalation or a saline nasal spray. Gently massaging the pressure points on the bridge of your nose and cheekbones may also provide temporary relief.

What can I drink for a blocked nose?

Warm drinks like ginger tea, chicken or vegetable broth, or hot water with lemon and honey are effective in soothing nasal passages and thinning mucus.

What is the instant relief for a blocked nose?

For instant relief, a decongestant nasal spray (used with caution and only for short-term) and steam inhalation are often the fastest methods. Applying a warm compress to the face can also quickly reduce swelling and help open blocked nasal passages.

How to relieve a blocked nose at night?

Sleep with your head elevated using extra pillows or a wedge to encourage mucus drainage. Use a humidifier to keep the air moist and a saline spray before bedtime. Applying a menthol rub on the chest can also ease breathing.

Which side to sleep on with a blocked nose?

It is generally advised to sleep on your side with the less congested nostril facing up to facilitate better airflow and drainage. Elevating your head with pillows further aids in reducing congestion during the night.

References

[1] Coughs and colds: Medicines or home remedies? (2021). Pediatric Patient Education. American Academy of Pediatrics. https://doi.org/10.1542/ppe_schmitt_061

[2] Farrer, F. (2011, June). Blocked nose and sinus headaches: Clinical. SA Pharmacist’s Assistant, 11(4). https://journals.co.za/doi/abs/10.10520/EJC81101

[3] Worsnop, C. J., Miseski, S., & Rochford, P. D. (2009). Routine use of humidification with nasal continuous positive airway pressure. Internal Medicine Journal, 40(9), 650–656. https://doi.org/10.1111/j.1445-5994.2009.01969.x

[4] Ryan, S., Doherty, L. S., Nolan, G. M., & McNicholas, W. T. (2009). Effects of Heated Humidification and Topical Steroids on Compliance, Nasal Symptoms, and Quality of Life in Patients with Obstructive Sleep Apnea Syndrome Using Nasal Continuous Positive Airway Pressure. Journal of Clinical Sleep Medicine, 05(05), 422–427. https://doi.org/10.5664/jcsm.27596

[5] Yamprasert, R., Chanvimalueng, W., Mukkasombut, N., & Itharat, A. (2020). Ginger extract versus Loratadine in the treatment of allergic rhinitis: a randomized controlled trial. BMC Complementary Medicine and Therapies, 20(1). https://doi.org/10.1186/s12906-020-2875-z

[6] Brown, L. K., Miller, A., & Miller, E. (2020). Chicken Soup for the Treatment of Respiratory Infections. Chest, 158(5), 2231–2232. https://doi.org/10.1016/j.chest.2020.06.062