Stuffy Nose: What Can You Do to Breathe Better?
Having a stuffy nose is one of the most common symptoms of a cold or allergies. Our general practitioners explain how to get rid of it and breathe easier.
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| Stuffy Nose: What Can You Do to Breathe Better? |
Nasal congestion is not only uncomfortable, but it also makes breathing difficult and can affect sleep quality. The doctors explain how to relieve a blocked nose and breathe more freely.
Understanding How the Nose Works and Its Role in Breathing
The nose plays a vital role in our respiratory system as the first filter for the air we breathe. Inside, the nasal lining is covered in ciliated cells and mucus-producing glands.
This lining traps impurities such as dust, allergens, bacteria, and viruses, preventing them from reaching the lungs. In addition to filtering, the nose warms and humidifies the air, protecting deeper airways from dryness or irritation.
What Causes a Stuffy Nose?
A person can inhale up to 15,000 liters of air per day. This air may carry dust, pollen, or microbes. Fortunately, the immune system reacts quickly.
When attacked, blood vessels swell to allow white blood cells to reach the problem area. However, this swelling can block the nasal passages. So, the feeling of nasal congestion is usually caused by swollen nasal lining rather than mucus buildup.
Common causes of a stuffy nose include:
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Allergies, often triggered by dust mites, pollen, or animal dander
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Infections such as the common cold, flu, or COVID-19
While a stuffy nose might seem harmless, it can sometimes lead to sinusitis, an inflammation of the sinuses. This usually comes with headaches, facial pain, toothache or eye pain, loss of smell, and green or yellow nasal discharge.
If your nasal congestion is chronic, it might be due to the shape of your nose, either genetically or from an injury (e.g., deviated septum).
In very rare cases, a stuffy nose could be caused by a rare form of cancer or a recent head/spinal injury.
How Long Does It Last?
The duration depends on the cause:
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Allergies: up to 4 weeks or chronic
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Cold: 5 to 10 days
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Sinusitis: up to 3 months or chronic
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Anatomical causes: chronic
Generally, if it's due to a winter virus, it won't last long. Symptoms lasting more than 10 days may not be a simple cold. If you're concerned, talk to your doctor. In the meantime, the following tips can help relieve symptoms.
How to Relieve a Stuffy Nose: 8 Tips
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Blow Your Nose the Right Way
Blowing too hard or too often can cause nosebleeds or sinus infections. Blow gently, one nostril at a time, using soft, disposable tissues. -
Drink 6 to 8 Glasses of Water Per Day
Staying hydrated helps thin mucus and supports your immune system. -
Ease Sinus Pressure
Apply a warm compress to your cheeks and forehead as often as needed, using a warm (not hot) cloth. -
Increase Air Humidity
Dry or warm air can worsen symptoms. Use a humidifier, boil water in a pot, or take a hot shower to moisten the air. -
Use Nasal Sprays
Saline sprays or saltwater rinses can relieve inflammation and clear thick mucus. Don’t overuse them to avoid irritation. -
Try Ointments or Essential Oils
Some essential oils (like peppermint, eucalyptus, or camphor) give a sensation of easier breathing. Use in baths, humidifiers, or for steam inhalation. Be cautious if pregnant or allergy-prone. -
Ask a Pharmacist
Over-the-counter treatments include:-
Vasoconstrictive decongestants (short-term relief; caution with heart conditions)
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Corticosteroids (for allergy-related congestion)
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Antihistamines (can reduce allergy symptoms but may cause drowsiness)
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Consult a Doctor If It Persists
If your nose is still blocked after 10 days, see a doctor. They might prescribe medication or refer you to an ENT or allergy specialist.
How to Relieve Nighttime Nasal Congestion
A stuffy nose often worsens at night. Try these tips before bed:
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Drink warm tea
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Do a nasal rinse or steam inhalation
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Take paracetamol for pain or fever
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Use a humidifier or vaporizer
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Sleep with your head slightly elevated
Note: Some cold medicines are no longer available over the counter—learn more in our article on the subject.
How to Help a Congested Child
Babies under 18 months can't blow their noses, and it can still be tricky for older children. If your child is congested:
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Use saline solution (as advised by your pediatrician)
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Keep them hydrated
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Humidify the room
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Give paracetamol (with age-appropriate doses)
How to Prevent a Stuffy Nose
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Reduce common allergens (dust, pets, pollen)
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Keep your home clean and well-aired
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Wash hands frequently
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Rinse nasal passages with saline
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Use a humidifier in winter
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Eat well, sleep enough, and stay active to support your immune system
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If prone to chronic rhinitis or sinusitis, follow up with a healthcare provider
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Avoid irritants like smoke or harsh chemicals
When to See a Doctor
See a doctor if:
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Your nose is always blocked on the same side
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It’s been progressively blocked for weeks or months
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You get frequent nosebleeds or scabs
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You have watery discharge from your nose, with or without headaches
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Your sense of smell is impaired
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Your eyes are swollen, painful, or vision is affected
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You have headaches or dental pain
If your regular doctor is unavailable, Livi’s GPs can see you via teleconsultation to provide a diagnosis and prescribe treatment if necessary.
Medical Sources:
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Mayo Clinic – Nasal Congestion
https://www.mayoclinic.org/symptoms/nasal-congestion/basics/definition/sym-20050644 -
American Academy of Otolaryngology – Sinusitis
https://www.entnet.org/what-is-sinusitis/ -
NHS UK – Blocked Nose
https://www.nhs.uk/conditions/blocked-nose/ -
Centers for Disease Control and Prevention (CDC) – Common Colds
https://www.cdc.gov/dotw/common-cold/index.html -
Cleveland Clinic – Deviated Septum
https://my.clevelandclinic.org/health/diseases/17834-deviated-septum -
World Allergy Organization – Allergic Rhinitis
https://www.worldallergy.org/education-and-programs/education/allergic-disease-resource-center/professionals/allergic-rhinitis