Clearing the Air: Tips to Help You Breathe Better 

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October 22, 2025 | Tags: Wellness

Your nose is stuffy. You try to take a deep breath in but can’t no matter how hard you try. Respiratory illnesses, like influenza or the common cold, and allergies can cause nasal congestion, making it harder to breathe through your nose. 

However, there are ways to alleviate your discomfort and improve your health as you recover. 

What is nasal congestion? 

Your nose is lined with tiny hair-like structures called cilia that catch dirt, allergens and bacteria as you inhale. Particles that aren't caught can irritate the tissue lining your nasal cavity – the inside of your nose – causing it to swell. As the tissue narrows, mucus production increases, causing congestion. The combination of swollen nasal tissue and mucus can effectively block your nose, making it harder to breathe.  

What causes nasal congestion? 

Nasal congestion can happen for many reasons. It can stem from a reaction to allergens, such as: 

  • Dust mites 
  • Pollen  
  • Mold  
  • Smoke or perfume  
  • Pet dander 

Congestion can also result from exposure to viral illness - it can be your body's first sigh of fighting an infection - or certain triggers. These include:

  • Sinus infection or the common cold 
  • Some medications, like those for high blood pressure  
  • Pregnancy  

Ways to manage nasal congestion  

It can take days or even weeks of managing uncomfortable symptoms until nasal congestion eases up. Here are some ways to help the process: 

  • Blow your nose correctly: It sounds silly, but incorrectly blowing your nose can force germs back into your sinuses, trigger nose bleeds or ear infections, or even rupture your eardrum! Put pressure to one side of your nose, closing that nostril, then blow gently into a tissue. Repeat this process on the other side. Wash your hands thoroughly after to prevent germs from spreading!  
  • Help from the pharmacy: Over-the-counter decongestants can help alleviate symptoms and reduce swelling. Nasal sprays flush out mucus but shouldn’t be used for more than three consecutive days. Always talk to your doctor before taking any new medications as some may interact with your current prescriptions.  
  • Clear out your nasal passage: Nasal irrigation uses a saline solution to clear excess mucus, flush out allergens and other debris and improve airflow. Be sure to use distilled, boiled and cooled or filtered water. You can also try adhesive strips to open the nasal passage. 
  • Address dry air: Dry air irritates the nasal passage, causing your body to produce more mucus to compensate for the lack of moisture. Use a humidifier to moisten the air around your home or workplace, steam up your bathroom with a hot shower or bath, deeply inhale steam from a bowl of hot water or place a warm, moist washcloth over your face a few times daily to open nasal cavities. 
  • Drink plenty of fluids: Liquids thin mucus which helps break up congestion, making it drain easily. Stay hydrated by drinking water, juice, broth or eating hydrating foods like watermelon or cucumbers. 
  • Switch up sleep positions: Elevate your head with an extra pillow to minimize blood flow to your nasal cavity which can worsen congestion. If you’re fighting an infection or illness, get adequate sleep to help your body recover. 

Preventing congestion and other respiratory illnesses 

Avoiding congestion triggers can help prevent symptoms from occurring or worsening. Know what can trigger you, such as:  

  • Allergies 
  • Certain scents 
  • Smoke from tobacco products 

Even if you can’t prevent congestion, you can try to reduce how often it occurs. For example, consider using a HEPA filter or an air purifier while indoors can keep air clean. To avoid viral and bacterial illnesses that cause nasal congestion, practice good hygiene tips: 

  • Wash hands regularly with warm water and soap. 
  • Sanitize frequently touched surfaces and objects. 
  • Stay home if you feel sick or wear a mask if you have to go out. 

Vaccinations for viruses like the flu can offer protection for you and vulnerable individuals. Medical Mutual recognizes that healthcare decisions are important and personal. Talk to your primary care provider (PCP) regarding vaccine recommendations and what’s right for you.  

Checking in with your provider 

Nasal congestion will usually clear up within a few days. Talk to your PCP if you experience the following as it could indicate a bacterial infection: 

  • Symptoms linger for more than 10 days. 
  • You develop a high fever. 
  • Mucus is yellow, green or has blood in it. 
  • Newborn babies with congestion can’t nurse or take a bottle.  

If you don’t have a PCP, Medical Mutual can help. Use our Find a Provider tool on My Health Plan or call the Customer Care phone number listed on your member ID card.  

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