Sinus congestion can be a real drag, especially when it leads to other ailments such as headaches and stuffy ears. While it is easy to turn to over the counter medications to relieve sinus pain and pressure, one should try to use these pain relievers as a last resort only. Many drugs designed for the sinuses have unpleasant side effects, such as dry mouth and drowsiness. Let us also not forget that one can build up a tolerance to drugs over time, causing one to have to take more and more of the drug each time to achieve the same pain relieving and sinus clearing effects. There are certainly more healthy and effective ways to clear the sinuses that do not involve drugs.
Strike a yoga pose:
It is no secret that yoga is good for countless reasons, from easing the mind into relaxation to aiding the digestive system. Certain yoga poses can also help to clear the sinuses and ease breathing. For starters, try a standing forward bend, which is called Uttanasana. Begin by standing with your feet hip-width apart, then bending forward at the waist. Rest your forearms on a chair seat or couch in front of you. Hold this pose for 2-5 minutes. While you are practicing Uttanasana, or any yoga pose for that matter, practice Ujjayi breathing. Translated from Sanskrit, Ujjayi means "victorious." It is done solely through the nose on both the inhalation and the exhalation, and both the inhalation and exhalation should be of equal length. Use your diaphragm to control the length and speed of your breath. The air should first fill your belly, then your rib cage, then your upper chest and throat. Ujjayi breathing is also called ocean breathing because it is done deeply and fully, and makes a wooshing sound like waves in the ocean when the air passes through the vocal folds.
Use a neti pot:
Neti pot usage is encouraged in yoga practice in order to safely and naturally clean out the nasal passages and sinuses. A neti pot may be found at your local natural foods store, and maybe even your local drugstore due to a recent increase in popularity. Most are made of ceramic, but plastic varieties may be found as well. A neti pot resembles a small teapot, and is used to literally pour water into one nostril, whereupon it gently flows out of the other nostril. (All neti pots come with detailed instructions, so you can have a guide until you get the hang of it.) A neti pot may be safely used every day, even up to 2-3 times a day, depending on the severity of your congestion. They should be treated like toothbrushes, and not shared with others in order to prevent the spread of germs.
Drink apple cider vinegar:
Apple cider vinegar is amazingly effective when taken at the first stages of cold, flu, or a sinus infection. It works by thinning out the mucus, which then basically does not have the opportunity to hang out and clog you up. Apple cider vinegar can be consumed one of two ways. The first way is to put 1/8 of a cup of it into 16 ounces of water and sip it throughout the day. The second method is to gulp down two tablespoons of apple cider vinegar in 8 ounces of water all at once. (My husband uses and swears by the second method.)
Try oil pulling:
The concept of oil pulling is based on a practice within Ayurvedic medicine and dates back thousands of years. It simply involves swishing a spoonful of sunflower or sesame seed oil in the mouth for 5-15 minutes, then spitting it out. The oil has a powerful cleansing effect. Many people notice that their sinuses start to drain after only one practice. Like the neti pot, oil pulling can be safely practiced every day. It should be done on an empty stomach, up to three times a day. Many people find that first thing in the morning is the ideal time to practice oil pulling. Other added benefits of this practice include that it is great for a variety of ailments. It is known to dispel bacteria from the mouth, and help to make teeth and gums healthier. The first time you try it, you may find that having a spoonful of oil in your mouth is a strange sensation. Don't worry- it gets a little bit easier each time. If you find that you need to spit the oil out right away, it's okay. You may need to do this to dispel mucous that will begin to build up in the back of your throat. Try again with another spoonful and, work up to a total of 15 minutes of vigorous swishing. If you can't stand the taste of sunflower or sesame oil, coconut oil will work, too.
You should not need to use all of these methods collectively to treat your sinus congestion. However, you may want to try each one to see which methods work best for you. They are all safe, effective, and cost efficient ways to clear sinus congestion and pressure.