Let’s face it. Sinus pressure, or chronic sinus pressure (sinusitis) is not only annoying and frustrating, but can also be painful and difficult to treat long-term.
Sinus pressure can cause severe headaches, affect our quality of sleep, taste, and the ability to breathe air (Which I’ve heard is important).
What is Sinusitis?
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Sinusitis occurs when the nasal passages become inflamed, causing pressure, pain, and a stuffy or runny nose. This can be caused by colds, flus, allergies, deviated septum, or nasal polyps.
Symptoms of Sinusitis
- Pain and pressure around sinuses and forehead.
- Headache near the nasal cavities.
- Cough.
- Toothaches.
- Pressure or pain in the ears.
- Stuffy or running nose.
- Fatigue.
- Fever.
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Sinus Pressure Relief & Natural Decongestants
1. Steam
Steam is one of the best ways to unblock and clear your sinuses. You can do this by filling a large bowl with boiled water, then cover your head with a towel and inhale the steam.
A tip when doing this is to apply 2 – 3 drops of essential oils that assist breathing to the water such as: Rosemary, peppermint, eucalyptus, or pine.
Or, you can use an already mixed Breathe Blend.
2. Essential Oils
You can also apply the above essential oils to your chest or just under your nose to help open nasal passages. ALWAYS apply essential oils on top of a carrier oil like Organic Coconut Oil.
I like this brand because you can squeeze it out and use just a little like lotion!
You can also grab an Organic Breathe Essential Oil Blend that is much cheaper than DoTerra and also organic!
3. Humidifier
Sinusitis is often worse during dry, cold times of the year. A humidifier helps lessen this by filling the room with moisture, which helps lessen irritation in the nasal passages.
I recommend and use a Vicks Filter-Free Cool Mist Humidifier. It works great for our mid-size room through the fall and winter months, plus I love the white noise it makes!
I also like that you can add a menthol pad if you’d like and don’t have to constantly buy filters to change, which keeps costs low.
(Just use purified or distilled water! Tap water will cause the humidifier to leave a white film on your furniture!)
4. Warm Compress
Heat causes things to expand and can be very beneficial to expand nasal passages (to help them drain), and also reduces pain.
You can apply a warm compress by simply heating water, adding it to a bowl, and then soaking a towel or cloth in it.
Simply apply the wringed out, warmed compress onto your nose for about 5 minutes and repeat as much as desired.
5. Irrigation
Irrigation involves spraying, dropping, or running saline water through your nasal passages.
You can make your own saline solution by mixing 1/2 teaspoon Sea Salt or Himalayan Pink Salt with 1/2 cup lukewarm PURIFIED or DISTILLED WATER in a Dropper Bottle. (Do NOT use table salt or tap water! You will burn your nasal passages!).
Drop a few drops into your nose while tilting your head, allowing the solution time to penetrate nasal passages.
You can also try a Neti Pot Kit that includes the pre-mixed saline packets. The Neti Pot sounded like torture to me until I got addicted to nasal spray one really dry winter and couldn’t breathe without using it!
I’ve always been afraid of drowning, and am not a great swimmer, so I avoided nasal irrigation like the plague.
Finally, my sister told me it really wasn’t as bad as you’d think if you just breathe through your mouth while doing it, calmly and slowly.
I tried the Neti Pot after opening my nasal passages with essential oil inhalation twice/day for a week, and could finally breathe again without Afrin! (And, no, the Neti Pot really isn’t that bad! =)
6. Cayenne Pepper
Capsaicin is a compound in cayenne pepper that dries up mucus, plus cayenne is anti-inflammatory, which helps nasal swelling go down. (1)
When I have sinus pressure and stuffy nose, I like to make a tea to help open my sinuses and ease inflammation.
Sweet Honey Fire Sinus Pressure/Stuffy Nose Tea:
Mix:
- 8 oz. Filtered Hot Water
- 15 Shakes Organic Cayenne Pepper
- 2 Tbsp Organic Lemon Juice
- 1 Tbsp Organic Raw Honey
Sip while warm and enjoy the sinus pressure relief and nasal decongestion! Another tip for opening sinus passages is to eat salsa!
The peppers, onions and garlic are great for relieving sinus pressure, pain, and decongesting mucus!
7. Eat Horseradish
Horseradish is an age old sinus remedy for clearing stuffy noses that works simply because horseradish is so pungent and hot!
It makes non-stuffy noses run when you eat it.
You can grate your own Horseradish Root or try holding about a teaspoon of Fresh Ground Horseradish in your mouth until the flavor fades to clear sinuses.
Repeat as often as you need until you can breathe again and then use the Neti Pot or other nasal irrigation to clear excess mucus and ease nasal passage swelling.
8. Drink Ginger Tea or Take Ginger Extract
Drinking hot liquids helps steam your sinuses and soothes nasal passages, but Ginger also contains Gingerol, an anti-inflammatory compound which reduces swelling in your nasal passages. (2)
I looove this brand for organic extracts that I can quickly add to hot or cold water and take on the go!
9. Vapor Rub or Essential Oils Salve
I always use organic or natural products whenever possible and I looove this Natural Vapor Rub!
It decongests stuffed sinuses and soothes the pain and pressure associated with sinusitis.
However, if you have coconut oil (to use as a carrier oil applied before essential oils), and any of the above essential oils, you can rub these on your chest and under your nose in a pinch!
(Just wear a shirt you don’t care about while doing so!)
If you don’t like the mess of decongestant rub on your chest, Vicks does make a Vapo Patch that you wear on the outside of your shirt!
I haven’t seen a vapo chest patch from the natural/organic companies as of yet, but am keeping my fingers crossed!
10. Sleep Elevated
Add an extra pillow or Wedge Pillow under your head to keep your sinuses elevated while sleeping.
This helps drain the nasal passages and keeps mucus from pooling in them all night!
11. Massage Your Sinuses
Massaging your sinuses and sinus passages may help relieve pain and pressure due to a sinus infection.
Try pushing your tongue up against the roof of your mouth while pushing inwards on your forward (right between your eyebrows).
This helps push your Vomer bone back and forth to help drain and decongest your sinuses. (3)
Also, try massaging around the sides of your nose just under your eyes while taking a hot steamy shower or bath!
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References for 11 Powerful Sinus Pressure Relief Remedies:
(1) Home Remedies for a Stuffy Nose. Retrieved 10 24, 2020 from https://www.readersdigest.ca/health/conditions/home-remedies-stuffy-nose/
(2) 7 Easy Treatments for Sinus Headaches. Retrieved 10 24, 2020 from https://www.seniorlifestyle.com/resources/blog/7-easy-treatments-sinus-headaches/
(3) Kill Sinus Infection in 20 Seconds With This Simple Method And Popular Household Ingredient. Retrieved 10 25, 2020 from https://www.stylecraze.com/trending/kill-sinus-infection-in-20-seconds/