5 Ways to Decongest Naturally

5 Ways to Decongest Naturally

The bony structures of your face consist of spaces called sinuses. These include the frontal sinuses in the forehead, the sphenoid and ethmoid sinuses near the eyes, and the maxillary sinuses in the cheekbones. Head colds, allergies, temperature changes, dust, smoke, and even spicy food can clog your sinuses with mucous. Congestion can cause pain and make it hard to smell, hear, and even breathe. Fortunately, there are natural remedies for sinus congestion without the medications that can cause drowsiness and other side effects.

women sick in bed about to blow her nose


Here are two things you can usually find with ease. Combine heat and moisture, and you get steam, which can loosen up that mucus so you can clear out clogged passages and airways. Humidity is one way to relieve dry mucus linings, but a cup of hot tea can clear things out, which is where this list of natural remedies leads off.

  • Hot Tea: Peppermint tea is known to help with decongestion, but you can use just about any tea for minor congestion problems. Take a few sips for relief, or even breathe in the vapors with your nose over the mug.
  • Steam: At home, it’s fairly easy to find steam. Heat up a pot of water until the steam starts rising. With a towel over your head, lean over with your head above the pot, and take deep breaths for a few minutes. The steam will loosen up the mucus stuffing your sinuses. It will also help wash out dust, pollen, and other foreign objects.
  • Hot Shower: A steamy shower works in the same way. It just adds more heat and moisture, which is drawn up your nasal passages. A simple hot shower is an effective way to get a good night’s sleep if you have a severe clog. Even a warm shower, at 105 to 115°F for 5 to 10 minutes, can reduce congestion.
  • Humidifier: You don’t always need heat to drain the mucus—humidity is a natural nasal decongestant. Ideally, the humidity inside your home should be from 30% to 55%. Humidifiers work by adding moisture to the room. This moisture is in the air you breathe, so, when it reaches your sinuses, the linings are hydrated and the mucus can more easily drain. The hydration can also soothe a dry, sore throat. 

Just be careful the humidity doesn’t get too high or allergens such as mold and dust might trigger allergies and sinus problems. Remember to clean humidifiers so they don’t get contaminated with mold or bacteria.

sick elder being handed a cup of tea with tissue in hand

For nasal congestion at night, remedies include a warm towel soaked in lukewarm water. Wring it out and put it on your forehead, which relieves sinus headaches, congestion, and inflammation while increasing blood flow to the muscles. Some warm soup, such as miso or chicken broth with vegetables, provides congestion relief and nutrition. 

Neti Pot

For most people, nasal irrigation is not the most pleasant way to relieve congestion. A neti pot is used to flush the nasal passages. Performed in Asia and India for many years (the earliest record being part of the ancient Hindu practice of Ayurveda), the process involves salt water and … a neti pot. This device is used to pour a saline solution into one nostril so it flows out the other. The mucus that clogged your breathing passages and sinuses is also released. 

A recommended method is to boil distilled water. Once it cools off, add ¼ teaspoon of sea salt and let it dissolve. You are then ready to use the neti pot, which can be found at most drug and health food stores.

tea pot with a pile of salt

The process is needed only once per day at first. Lean over to one side while standing over the kitchen or bathroom sink. Pour the solution into the nostril facing upward; the water will then flow out the other side. Once you’re done with that side, repeat the same procedure for the other nostril.

While people often cringe at the thought, flushing the nasal passages is highly effective at relieving congestion, and it clears out germs, allergens, and debris. It can prevent infection as well. Once you learn how to drain your sinuses, your nasal passages will be open and clear, even if you suffer from seasonal allergies.


Pressure is also an effective way to achieve natural congestion relief. All you need to apply pressure is your fingers, so this is a generally simple idea. One method is to start at the edge of each eyebrow, close to the center of your forehead. Lean forward and slide your fingers toward the middle of your eyebrows; then hold with steady pressure or move your fingertips in small circular motions to get the fluid to flow away from the area.

Methods you can also try include:

  • Sit at a 45-degree angle with your head sideways, rub the muscle that runs from under your ear to the collarbone. Rubbing both sides of your neck aids relaxation. By stimulating the sternocleidomastoid muscle, it can help decongest your sinuses. 
  • Rub the bony structure on the upper sides of the nose with your index fingers. Moving in a downward motion toward the softer part of your nose, massage the area in a circular motion. Apply pressure for 20 seconds. Next, massage the muscles on the side of your nose near your cheekbones.
  • Use your index fingers to find the superorbital It is located below the orbit bone, just above the center of each eye. Massage in a circular motion for 20 seconds, and then massage the center of your forehead toward the temples, which stimulates the sinuses in your head and cheekbones. 
  • Put pressure on the roof of your mouth with your tongue flat against it. Leave it there for one second, and press between your eyebrows (above the nose) with your thumb. Alternate these steps for 20 to 30 seconds to clear your sinuses.
  • Use your pinky to put pressure on the back left corner of your mouth. Aim for the fleshy tissue behind your last molar, and push up (for three seconds) toward your cheekbone and eye. This stimulates nerves that help fluid drain from the nasal cavity. Remember to wash your hands with soap and water first!


Used to treat various ailments and conditions, garlic reduces inflammation in the nasal passages, thereby decongesting the sinuses. This herb is rich in vitamin B6, vitamin C, and manganese. It’s therefore known for its antioxidants, but garlic is also known for its anti-viral properties. The recognizable smell of garlic is produced by allicin, a chemical that is responsible for the medicinal properties of the herb, making it perhaps the best natural treatment for sinus infection.

cloves and bulbs of garlic

Garlic is most beneficial when eaten as raw cloves. However, it can be crushed into honey or olive oil, or lightly browned in a pan, under low heat, and added to a meal. Garlic is available in many forms; garlic powder, garlic salt or seasoning, and dietary supplements or freeze-dried forms are also effective. Another advantage is it’s not fattening or otherwise unhealthy. The only side effects are bad breath and, if more than two to four cloves a day are consumed, low blood pressure.

From a dietary approach, also stick with anti-inflammatory foods to relieve congestion. These include spinach, kale, salmon, tuna, strawberries, oranges, almonds, walnuts, quinoa, oatmeal, olive oil, and canola oil. Pineapple can be effective as well. Inflammatory foods, such as fried foods, white bread, pastries, steak, processed meats, sugary energy drinks, and soda should be avoided.

Sniff Relief

A natural sinus decongestant solution is a product called Sniff Relief. The heated mask turns on and reaches an effective temperature within seconds. It heats up the nose and nearby facial areas, which increases blood flow to the sinuses, helping the body to get rid of congestion naturally.

Sniff Relief mask with controller

It comes complete with an automatic timer, so it turns off automatically should you fall asleep, and it can be programmed to shut off. The product can operate for up to 12 hours with its adjustable programming. It also never overheats. A temperature limiter is built in, so it will not exceed 140°F. There is also a circuit breaker in case of an electrical surge.

Naturally providing nasal congestion relief, the product includes eight temperature settings, from 100° to 140°F. In fact, it is quite simple and includes a:

  • Mask: Covering the nose, cheeks, and forehead, it comfortably wraps around the back of your head and secures with a Velcro strap. The heater accepts a 12V/18W input.
  • Controller: A simple 5- x 2.3- x .85-inch control unit includes on/off mode and temperature timer buttons. A 4.9-foot cable runs from the controller to the power adapter, and another 4.9-foot cable connects the controller and mask. 
  • Power Adapter: This requires a 110 to 230V input ~ 1A 50 to 60 Hz. The output is 12V 3A.

Although not recommended for use while sleeping, Sniff Relief is effective for clearing your airways during the day and for nighttime nasal congestion relief. Don’t forget to eat a well-balanced diet and get plenty of exercise to maximize your sinus relief and general health. Quit smoking those cigarettes (smoke irritates the sinuses), and keep your home clean and free of dust as well.

Buy a Sniff Relief USB Mask & Temperature Controller Today!

The self-heating face mask provides one of the most effective natural remedies for sinus congestion—heat. It relieves sinus pressure and runny nose. Also, it’s a safe natural alternative to medicines that might take hours to work and have unwanted side effects.

women putting on Sniff Relief mask

Heat, steam, and humidity are great natural remedies for sinus problems and congestion. Neti pots, acupressure, and garlic are remedies worth trying for anybody, as they’ve been tried and tested over time. By following the tips mentioned here, you will be on your way to a decrease in sinus pressure, stuffiness, and sleeplessness. There’s also another way to seek relief. Order a Sniff Relief today with free shipping, or contact us on the web for information and assistance.


  1. https://www.wikihow.com/Decongest-Naturally
  2. http://www.organicauthority.com/health/3-natural-ways-to-unclog-your-sinuses.html
  3. https://www.webmd.com/allergies/sinus-congestion#1
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