How to Naturally Clear Congestion

Note: I am not a licensed medical professional. The information in this article is for educational purposes only.

Wintertime and congestion always seem to go hand in hand—especially at the worst possible moment. Just when you have to give a presentation, you’re hosting a party, or your kiddo wakes up in the middle of the night sounding like a choking freight train and all you want to do is sleep.

You might be tempted to reach for over-the-counter medications, but there are many herbs and natural methods that can support your body in easing congestion and helping it move out naturally.

First, Let’s Understand What’s Going On With Congestion

Congestion occurs when the immune system is trying to eliminate a foreign pathogen—such as pollen, bacteria, viruses, pet dander, dust, or other irritants. Your immune system senses that something is wrong and sends in “soldier cells” to deal with the invader.

Once those bacteria, viruses, or allergens are neutralized, your body removes them through mucus. Most of the time, this system works beautifully—we blow our nose, cough a little into a tissue, and move on.

Congestion becomes a problem when there’s an imbalance. And not all congestion is the same.

Types of Upper Respiratory Congestion

Hot/Dry Congestion
This type feels stuffy and swollen, but nothing seems to come out. The lungs can feel this way too, often with a dry, painful cough. The body has turned up the heat and dried the mucus to the point that it gets stuck. When it does appear, it may look yellow or green.

Wet/Damp Congestion
This is the opposite extreme—there’s too much fluid, and it’s thick, sticky, and unmoving. This is the kind that makes you feel like you’re drowning. Every time you blow your nose, it fills right back up. Coughs are hacking and phlegmy, often with lots of white mucus.

Yes… it’s all pretty unpleasant.

So What Can You Do?

One of the simplest and most effective strategies is to change the terrain. When you’re dealing with a bacterial or viral infection, altering the environment of your nose and lungs can help discourage pathogens while loosening mucus so it can move out.

Viruses struggle to survive in hot, moist environments—which is why the body raises its internal temperature and gives us a fever.

How to Clear Upper Respiratory Congestion Naturally

Steam for Sinus & Nasal Congestion

Steam is one of the easiest and most effective ways to clear nasal and sinus congestion. An eucalyptus steam bowl is a simple place to start. Tea tree essential oil can also be used in place of eucalyptus essential—both are superstars when it comes to breaking up congestion.

Method 1: Steam Bowl

Boil a kettle of water and carefully pour it into a large bowl with high sides. Add 5–8 drops of eucalyptus essential oil. Place your head over the bowl and cover yourself with a towel to trap the steam.

Breathe deeply and slowly if you can. Stay over the bowl until the steam dissipates. Repeat as needed throughout the day.

Have tissues or a handkerchief nearby—you’ll likely need them within minutes.

This method can be especially nice for children, as it often feels like a game of hide-and-seek under the towel.

If you prefer a more gentle, everyday option, a eucalyptus and lavender shower can offer similar aromatic support—especially when paired with steam. Our “Breathe Easy” eucalyptus and lavender soap is designed for steamy showers, where the scent can help open the breath and encourage relaxation.

Method 2: Steam Pot (Advanced Method)

This method was shared with me by a client who struggles with frequent congestion and needed something more powerful than a steam bowl. He uses this “steaming,” as he calls it, prophylactically—when he knows he’ll be around sick people, when his kids are ill, or when he wakes up congested.

Important note: This method should only be done on an induction burner or stovetop.

Using a large stockpot, fill it about ¼ of the way with water. Add a teaspoon of salt. This lowers the surface tension of the water and will make the simmer more even. Bring the water to a gentle simmer over medium low heat, keeping the steam around 170°F—not boiling. Place your head over the pot and breathe in the steam, taking frequent breaks if it feels too warm. The salt also helps make the steam feel more gentile on the inside of your nose protecting the thin mucosal lining that protects the cells in your nose.

You can do this for 3–5 minutes, multiple times per day. Again—keep tissues nearby.

Both of these steam methods can be followed with a neti pot rinse, optionally adding a few drops of goldenseal tincture (as appropriate for you).

These approaches are especially effective for upper respiratory congestion.

You can also combine steaming with herbal teas formulated for your specific type of cold, flu, or allergy. As you sip, inhale the steam rising from the cup for a gentle “mini steam.”

Method 3: For Lung Congestion

If congestion has moved into your lungs, an onion poultice can be helpful. Slice an onion and gently warm it in a pan for a few minutes. Wrap it in cheesecloth or a thin fabric and place it on your chest. Leave it there as long as is comfortable, or until you feel the mucus begin to loosen. Follow up with a steam bowl if possible.

If steaming isn’t appealing, a tea tree or eucalyptus salve can also work wonders. Apply it under the nose and on the chest. Be very careful to keep it away from the eyes.

There are also many herbal tea formulas you can try but that’s a topic worthy of a whole blog post of it’s own.

A Final Note:

Lower respiratory congestion and prolonged congestion should not be ignored. If symptoms move deeper into the lungs or don’t resolve, it’s important to consult your herbalist, naturopath or healthcare provider.