15 Home Remedies for Sinus Pressure Relief and Smooth Breathing

girl having flu

Winter flu season, springtime allergies and hay fever are constant contributors to sinus pressure and it can become completely debilitating at its worst levels. You can get sinus pressure relief from a number of different sources that are available in your home.

Our 15 home remedies for sinus pressure relief can have you breathing smooth again, but they aren’t all-inclusive cures. Because sinus pressure can be a symptom of something more serious, please consult a health care professional if the condition persists.

Can Sinus Pressure Be Prevented?

Avoiding certain things which irritate your nose and sinuses can help to decrease the chances of sinus pressure. Cigarette smoke can make you especially prone to sinusitis. Smoking damages the natural protective elements of your respiratory system, throat, mouth, and nose.

If you need help with quitting smoking or if you are interested in quitting, speak to your doctor. This can be an important step in preventing both acute and chronic sinus problems.

Washing your hands especially during cold and flu season is a great way to prevent sinus problems. This can help to keep your sinuses from becoming infected or irritated by viruses or bacteria on your hands.

If allergies are causing your sinus problems, speak to your doctor. If you are allergic to something which causes persistent sinus symptoms, you will most likely need to treat your allergies.

It may be relevant to speak to an allergy specialist for allergic immunotherapy shots or for some similar treatments. Keeping your allergies under control is a great way to prevent repeated episodes of sinusitis.

Sinus Pressure Relief: 15 Home Remedies for Your Breathing

1. Pineapple

The top of our list and one of the most effective remedies for sinus pressure relief is pineapple. Rich in bromelain, which is a protein in pineapple husks, pineapples are great for reducing the swelling of nasal passages and bring relief.

What to do:

  • Don’t throw that pineapple top or core away and be sure to save the husks as well.
  • Boil pineapple husks, core and top for an hour in a large pot of water.
  • Toss the top in your compost bin. But put the husks and core in the blender, using the boiled water to help it puree.
  • Press the puree of pineapple through a wire strainer and add the remaining water from the pot to make juice.
  • Drink this juice 3 or 4 times a day until sinus pressure is gone.

2. Steam

You can get sinus pressure relief from steam as well. Steam breaks up mucus and other debris lodged inside your nasal passages and helps to shrink the swelling of nasal membranes.

What to do:

  • Turning on your shower hot enough to produce steam and standing inside of it for 5 minutes or so can help.
  • Or you can boil a large pot of water, remove it from heat, place a towel over your head to help direct the steam and hover over the pot of hot water.
  • A few drops of eucalyptus or menthol oil in the water can also help the process.

3. Get Spicy

Getting spicy is another sure way to bring about sinus pressure relief. Spicy foods tend to have an anti-histamine function, which helps to shrink the swelling of nasal membranes and bring relief to sinus pressure.

What to do:

  • Consume foods like mustard, horseradish, wasabi, ginger or hot peppers.
  • Add sauces containing these ingredients into your regular diet.
  • Sprinkle these spices on your food or add them into your smoothie and juice recipes.


4. Humidifier

Keeping clean moisture in the air, especially while you sleep, can contribute greatly to bringing about sinus pressure relief. Dry air is a common contributor to sinus irritation, inflammation and pressure. Make sure that you clean your humidifier regularly to keep if from developing mold and mildew which will make symptoms worse.

What to do:

  • Place a humidifier in the room where you sleep at night.
  • Try to maintain a humidity level between 30 and 50 percent.
  • Add a few drops of eucalyptus or menthol oil to the water to help boost its effectiveness.

5. Warm Compress

When the pressure is so bad that you are afraid you will collapse, one of the quickest ways to gain sinus pressure relief is by applying a warm compress over your nasal passages. Similar to the steam treatment we discussed earlier, this breaks up mucus and debris in your nasal passages and helps shrink the swelling of nasal membranes.

What to do:

  • Place a damp towel in the microwave for 30 to 40 seconds (depending upon the power of your microwave).
  • Lie down or tilt your head back and place the cloth over your cheeks, nose and forehead across your eyes.
  • Leave it in place until the cloth cools.
  • Repeat this as often as necessary to get relief.

6. Stay Hydrated

Sinus pressure relief may be as simple as drinking more water. Dehydration is one of the highest contributors to inflammation. Staying hydrated can help keep sinuses moist and prevent pressure from building.

What to do:

  • Limit caffeinated and alcoholic drinks, especially when you are in a particularly nasty season for sinus problems.
  • Drink a dozen 10 to 12 oz. glasses of water a day. (Note: you can count natural juice, herbal tea, and clear soup in that total, but not caffeinated, alcohol, sugary juices or sodas, as they have the opposite effect on hydration.)

7. Nasal Rinse

A nasal rinse can also bring about sinus pressure relief. Pure saline sprays and neti pots are very effective at flushing out irritants in the nasal passages and helping to reduce inflammation of nasal membranes.

What to do:

8. Avoid Triggers

Sinus pressure relief might also be a matter of staying clear of certain airborne irritants or triggers that tend to contribute to the swelling of sinus membranes. In addition, certain allergens like pet dander, dust mites and pollen can contribute to the issue.

What to do:

  • Avoid chemical irritants like cigarette smoke, harsh cleaning products, paints, hair spray and heavy perfumes.
  • Keep away from pet dander, dust mites and pollen as well.

grapefruit with seeds

9. Grapefruit Seed Extract

Grapefruit seed extract (GSE) is a natural antibiotic which can also help with sinus pressure relief. GSE helps to clear out mucus and prevents additional microbial debris and contaminants from attaching themselves to nasal membranes.

What to do:

  • Add 6 drops of GSE to your saline rinse in order to irrigate your sinuses.
  • You can also drink a mixture of 20 drops of GSE in 4 to 6 oz. of water 3 times per day.

10. Turmeric with Ginger

A pair of spices found in your kitchen, which can help encourage sinus pressure relief, are turmeric and ginger. These two cousins are loaded with anti-inflammatory and anti-microbial properties to both shrink the swelling of nasal membranes and help flush out the irritants and contaminants in your sinuses. Ginger also has the added benefit of relieving upset stomach, which is often caused by nighttime nasal drainage.

What to do:

  • Add 1 tsp each of powdered turmeric and ginger to 1 Tbsp of raw honey in a ceramic mug and mix it thoroughly.
  • Pour hot water over the mixture and drink it.
  • You can also make tea from the whole roots by slicing up a ½” finger of each, adding them to 1 ½ cups of boiling water and allowing them to simmer for about 10 minutes.
  • Strain out the tea, add honey and drink.
  • Drink either of these 3 to 4 times per day.

11. Apple Cider Vinegar

One of the best cures for sinus pressure relief is apple cider vinegar. As an anti-inflammatory, apple cider vinegar has a powerful effect on shrinking swollen nasal membranes and bringing relief to sinus pressure.

What to do:

  • Add 1 Tbsp of raw, unfiltered apple cider vinegar to 8 to 10 oz. of warm water.
  • Drink this 2 to 3 times per day until you get relief.
  • Maintain by drinking every morning after pressure is gone.

12. Onions

Have you ever cried while chopping onions? It is the breathing in of those powerful vapors which can bring about sinus pressure relief. The antimicrobial and antihistamine properties of the sulfides in onion vapors help to reduce sinus swelling and bring you relief.

What to do:

  • Mix ½ tsp of onion juice from a blender or food processor with 1 tsp of pure raw honey.
  • You can breathe in the steam of boiling onions as well.
  • Try either of these a few times a day until your sinuses clear.
  • Eating onion soup or hot and sour soup make an excellent way to get relief.

oregano herbs, sinus pressure relief

13. Oil of Oregano

An essential oil which is effective in sinus pressure relief is oil of oregano. Two powerful phytonutrients are found in this potent oil, carvacrol and thymol. These phytonutrients have anti-bacterial and anti-fungal properties which help to get rid of the irritants that are causing your sinus membranes to swell.

What to do:

  • Add oil of oregano to the steam treatment we mentioned earlier.
  • Oil of oregano also works well added to a humidifier.
  • You can also add 3 to 4 drops to your saline rinse.

14. Stinging Nettle

Stinging nettle might not be one of the first considerations on your mind for encouraging sinus pressure relief. But it is one of the best natural antihistamines you can find. Its antihistamine properties will shrink those swollen sinus membranes and get you breathing smoothly again.

What to do:

  • Protect yourself against the sting by using rubber gloves.
  • Place 2 Tbsp of chopped leaves to 1 ½ cup boiling water.
  • Let the water to simmer for 5 to 7 minutes.
  • Strain out the tea, add honey and lemon if you prefer and drink.
  • You can do this 3 to 4 times each day.

15. Avoid Sugar, Dairy, and Processed Flour

There are a few foods which contribute to sinus inflammation. So avoiding them, at least temporarily, can help you achieve sinus pressure relief. When high seasons hit, just be aware of what you are eating and try to give yourself a fighting chance.

What to do:

  • Sugar works against infection fighting leukocytes.
  • Dairy products tend to be mucus producing as do refined flour and grains.
  • Limiting or eliminating these foods from your daily diet when you have sinus pressure or during high allergy seasons can help greatly.

Now, Breathe!

Getting sinus pressure relief when you are stuffed up and struggling to breathe is a major priority whenever the pain and misery hits. You don’t have to live in misery, make use of one or several of our home remedies for sinus pressure relief and start breathing smoothly again.

Be sure to leave questions, comments and your own favorite sinus pressure relieving remedies in the comments section below.

Images from pixabay.com.