A stuffy nose is no fun. It can make it difficult to breathe, trigger sinus pressure & pain, and make sleep nearly impossible. No matter its cause, nasal congestion is rooted in inflamed (swollen) blood vessels in your sinuses.

*Note* - It's always best to work with your doctor, especially if the congestion is long-lasting or is accompanied by a fever or severe pain. In addition, here are some natural remedies you can try at home to support easier breathing.

Moisture

Adding moisture to the air helps soothe irritated nasal tissues, lessens sinus inflammation, and thins mucus (which helps it drain). Try this:

• Run a humidifier or cool mist vaporizer
• Take a steamy shower
• Boil a pot of water and (carefully!) breathe in the steam

Warmth

If you have a headache or sinus pain, try gently placing a warm compress or washcloth over your nose or forehead. This can help relieve nasal inflammation & discomfort.

Fluids

During cold & flu season, the medical mantra is “Drink plenty of fluids.” This will help thin the mucus in your nasal passages. Although it doesn’t matter if the fluids are cold or hot, things like soup or hot tea provide the added benefit of inhaling a little more steam.

Massage

Depending on the location of the pressure, congestion or pain, it often helps to gently massage the affected areas. Using your index and middle finger, very gently massage in a small, circular motion, slowly moving across the area.

Yoga

You might not think of yoga as a way to relieve your nasal congestion, but it may help in several ways. According to the Ashkar Yoga Institution:

“Yoga can help stimulate white blood cell production, improve blood circulation, and release endorphins. Certain yoga asanas (poses) specifically target sinusitis by opening up the air passages in the nose.”

Or from this study published in the National Library of Medicine:

“…pranayama (yogic breathing) helps by ventilating the sinuses by its mechanical cleaning and anti-inflammatory effects. Such practices of yoga are inexpensive, without side effects, and can improve the symptoms in patients with chronic sinusitis.”

In this week’s Take 5 Yoga video, I share with you a yogic breath practice (pranayama) known as Ujayi Breath, or Ocean Breath. We’ll combine that with a body movement designed to open the lungs and throat, sending oxygen-rich blood to the respiratory system.

One final remedy you can always practice at home is rest. As your body is marshaling its resources to fight a virus or infection, it needs adequate rest to recover. Feeling lousy is your body’s way of coaxing you to slow down & rest up.

Can you remember being a child, sick & home from school? How did your mother take care of you? My mother kept me tucked in bed, brought me tea and soup & a cookie I loved called Social Teas. I watched TV and napped and breathed in the scent of Vicks Vapo Rub.

What are some of your favorite go-to home remedies when you’re feeling under the weather?

A little gentle movement is just what the doctor ordered when it comes to feeling better. Once your health is on the rebound, why not join me for a Midlife Yoga class? You don't have to leave the comfort of home, and you can even show up in your jammies! Learn more & register here.

Wishing you vibrant good health and easy breathing…

~ Rosemary

Enjoying this blog? Sign up for the FREE Midlife Yoga & Wellness newsletter, your weekly source for insights, events & practical tips for healthy aging. Remember... when you move better, you feel better!