How to Relieve Nasal Congestion Naturally, at Home

We may never hear our children say:

Oh I loved it when my mom forced me to do that steam treatment when I had a head cold

But when they’re older and they aren’t feeling well, I think we all desire, deep down, for them to remember the feeling of being nurtured by us, and for it to bring them comfort.

As we are refined by the fire of motherhood, let’s remember that even the mundane tasks of plugging in a humidifier in the middle of the night or preparing a steam treatment, we are honoring our high calling as the nurturers of our homes. Our children may never remember the work that we do, but they will remember what it felt like to be lovingly cared for. 

First things first, if you haven’t read my post titled Top 5 Natural Remedies for Cold & Flu Season, queue that up next, because there is no better feeling than being equipped to help your family manage cold and flu-like symptoms at home. 

When we think of nasal congestion, and how to relieve it, we need to keep in mind that the congestion is typically caused by swelling. The swelling in the blood vessels of your nose trap the mucus, causing that stuffed-up feeling. The goal then, is to relieve the swelling and get things moving in your nasal passage so that you can start feeling better. 

Steam treatment

Some people prefer to do a steam treatment in the shower, but my family’s preference is with a steaming bowl of boiled water. Simply boil some water and pour it into a large bowl with a couple of drops of essential oil if you have some. I typically use rosemary or eucalyptus. Then, lean over the bowl, and drape a towel over your head / the bowl to trap the steam. Take long, slow, deep breaths through your nose for 1 minute or longer. The longer the better, but you may need to take some breaks if you’re finding yourself getting too hot in there!

(note: if you don’t have any essential oil, the steam will still help). 

Warm compress

Soak a washcloth in very warm water, then ring out excess water and place the cloth across your nose and forehead. Repeat as desired to help relieve nasal swelling and loosen mucous.

In between compresses, I suggest a light sinus massage to relieve pressure. 

See this post to walk you through some effective sinus massages

Run a humidifier

Adding humidity to the air will help to loosen mucus, relieving congestion. I highly suggest a humidifier that allows for the use of essential oils so that you can add additional healing properties to the air you’re breathing (..or at least trying to breath). 

Here is a link to an affordable humidifier that supports essential oil use, and has auto shut-off when the water runs out. This is an important feature if you plan to run the humidifier at night, which is when congestion is often at its worst! 

I recommend peppermint, eucalyptus, lavender, or rosemary essential oil to relieve congestion.

Stay hydrated + sea salt 

I think this one goes without saying. The more you hydrate, the easier it will be to expel mucus and relieve that stubborn sinus congestion. Adding a sprinkle of quality salt to your water will support your hydration efforts and recovery. 

Note: do not use table salt. I do not encourage any additional intake of bleached, refined salt. Table salt does not contain the trace minerals that our bodies need to thrive. However, a quality, non-refined, and die-free salt is an excellent support to your body’s natural functions, contains many trace minerals, and is known to drastically improve hydration throughout the body.

You can read more about Redmond Sea Salt and why it’s so great here

This is the salt that I use and love

I hope that you’ll find some relief in these options. When all else fails, sometimes just being cared for and nurtured can bring relief. <3