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DISCLAIMER: This post is for informational purposes only. Consult a healthcare professional before use, especially for children, allergies, or persistent health issues. Read more.
Dealing with nasal congestion and a runny nose can be frustrating, especially when you’re trying to go about your day. Instead of reaching for over-the-counter medications, you can explore natural remedies that provide quick and effective relief. This article will guide you through some of the best home remedies for nasal congestion and runny nose, helping you breathe easier and feel better without relying on chemical solutions.
Did You Know?
A lesser-known study explored non-pharmacological methods to prevent nasal congestion and runny nose by focusing on enhancing nasal airflow through structured breathing exercises. Researchers found that practicing alternate nostril breathing for 10 minutes daily improved nasal airflow and reduced congestion by promoting better oxygen exchange and reducing inflammation in nasal passages.
Another study highlighted the potential of nasal rinsing with isotonic saline solutions enriched with essential oils like eucalyptus and peppermint. This method significantly decreased nasal congestion severity by reducing mucus buildup and microbial presence.
Additionally, research on dietary interventions indicated that a diet rich in anti-inflammatory foods such as omega-3 fatty acids, found in fish and flaxseeds, helped minimize allergic responses leading to nasal congestion. These findings suggest that lifestyle adjustments, breathing exercises, and natural nasal rinses may serve as effective preventative measures for nasal congestion and runny nose symptoms.
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Top Home Remedies for Nasal Congestion and Runny Nose
1. Steam Inhalation: A Simple Yet Effective Solution
One of the oldest and most trusted remedies for nasal congestion is steam inhalation. The moist, warm air helps to loosen mucus and reduce inflammation in your nasal passages, making it easier to breathe.
How to do it:
- Heat a pot of water until it boils, then transfer it into a large bowl.
- Add a few drops of essential oils like eucalyptus or peppermint for added relief.
- Bend over the bowl and drape a towel over your head to capture the steam.
- Inhale deeply for 10–15 minutes.
Doing this a few times a day can significantly relieve congestion and reduce a runny nose.

A saline nasal spray is another one of the effective home remedies. It helps flush out irritants, allergens, and mucus from your nasal passages, promoting better airflow.
How to use:
- You can buy a saline spray or make one at home by mixing 1 teaspoon of salt in 2 cups of warm, distilled water.
- Gently spray or pour the solution into one nostril while tilting your head, allowing it to drain from the other nostril.
This simple method not only clears up congestion but also prevents further irritation, helping to soothe your nasal passages.
Honey has natural antibacterial and anti-inflammatory properties, making it a great remedy for soothing an irritated throat and reducing nasal congestion.
How to use it:
- Mix 1–2 tablespoons of raw honey into a cup of warm water or herbal tea.
- Drink this concoction twice a day to reduce symptoms of congestion and help break up mucus.
Honey is particularly effective if your runny nose is accompanied by a cough or sore throat.
4. Essential Oils: Nature’s Decongestants
Essential oils like peppermint, eucalyptus, and tea tree can work wonders for clearing up a stuffy nose. They have anti-inflammatory and antimicrobial properties that help open up the nasal passages and fight off infections.
How to use them:
- Add a few drops of essential oil to a diffuser and inhale the soothing vapor.
- Alternatively, mix a couple of drops with a carrier oil (like coconut or olive oil) and rub it on your chest or the bottom of your feet.
The cooling and calming effects of these oils will not only relieve congestion but also help you sleep better.

Photo by Christin Hume on Unsplash
5. Stay Hydrated: Drink Plenty of Fluids
One of the most crucial yet often overlooked remedies is staying hydrated. Drinking plenty of fluids helps thin out the mucus, making it easier to expel from your nose.
What to drink:
- Water is always the best option.
- Herbal teas, especially those containing ginger, peppermint, or chamomile, can also provide relief.
- Broths and soups like chicken soup are particularly soothing and help to open up nasal passages.
Avoid caffeine and alcohol, as they can dehydrate you and make the congestion worse.
A warm compress applied to the face can help reduce inflammation and loosen mucus, making it easier to breathe. It’s one of the effective home remedies, providing relief by soothing the nasal passages and reducing discomfort.
How to use:
- Soak a clean cloth in warm (not hot) water, wring it out, and place it over your nose and forehead.
- Leave it on for 10–15 minutes, repeating as necessary throughout the day.
This remedy is particularly comforting if your nasal congestion is caused by sinus pressure.
7. Spicy Foods: Clear Your Nasal Passages
Ever noticed how your nose starts to run when you eat something spicy? That’s because certain spicy foods, like chili peppers, contain capsaicin, which can help open up the nasal passages.
What to try:
- Incorporate cayenne pepper or hot sauce into your dishes.
- Eat foods like wasabi, horseradish, or spicy soups.
While this might not be the most comfortable remedy, the temporary discomfort is often worth the relief from congestion.
Ginger has a long-standing reputation for its potent anti-inflammatory and antioxidant benefits. Drinking ginger tea can help reduce inflammation in the nasal passages and alleviate congestion.
How to make it:
- Simmer several slices of fresh ginger in water for 10 minutes.
- Add a spoonful of honey and a squeeze of lemon for added benefits.
- Drink this tea two to three times a day to keep your nasal passages clear.
Ginger not only reduces congestion but also boosts your immune system, helping your body fight off any underlying infections.

Photo by Kelly Sikkema on Unsplash
9. Elevate Your Head While Sleeping
Sometimes, all you need is a change in your sleeping position to alleviate nasal congestion. Keeping your head elevated allows the mucus to drain more easily, reducing stuffiness.
How to do it:
- Place an additional pillow under your head for added support while you sleep.
- Alternatively, try sleeping in a reclined position, especially if your congestion is worse at night.
This simple adjustment can make a big difference in how well you breathe overnight.
Garlic contains a compound called allicin, which has antimicrobial and anti-inflammatory properties. Eating raw garlic or adding it to your meals can help reduce nasal congestion and fight off infections.
How to use:
- Crush a clove of raw garlic and mix it with a tablespoon of honey.
- Take this mixture once a day for a powerful congestion-busting remedy.
If you’re not a fan of raw garlic, you can incorporate more of it into your cooking to still enjoy its benefits.
Conclusion: Breathe Easy with These Natural Remedies
Nasal congestion and a runny nose can be incredibly annoying, but the good news is that you don’t always have to rely on medications to find relief. These home remedies for nasal congestion and runny nose are effective, safe, and easy to incorporate into your daily routine. Whether you’re using steam inhalation, drinking ginger tea, or applying a warm compress, you have plenty of options to help ease your symptoms. By trying out these remedies, you’ll be breathing easier and feeling better in no time. Remember, it’s essential to stay hydrated, maintain a healthy diet, and rest to give your body the best chance of fighting off whatever is causing your congestion.
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