A Holistic Guide to CONGESTION
- Alex Kelly
- 6 days ago
- 10 min read
Decongestants Are NOT Your Friend
Mucus plays an important role when you’re sick. It’s your body’s natural defense system in action. It helps trap viruses, bacteria, and other irritants, keeping them from spreading deeper while carrying immune cells that fight infection. While it’s uncomfortable, mucus signals active healing. Decongestants may offer short-term relief but can dry out mucus membranes, hinder germ clearance, and cause rebound congestion if overused. Supporting your body’s natural healing is usually the better long-term approach. Decongestants are not recommended under 12 yr
Step 1 THIN THE MUCUS
When mucus pools in the sinuses and causes congestion, it’s no longer doing its job effectively. This is what leads to sinus infections. Mucus needs to stay thin and fluid to keep things moving out of your system, so at the first sign of congestion, the main focus should be on thinning the mucus.
Nebulizing Saline
Nebulizing saline can help relieve congestion by delivering a fine mist directly into the airways, loosening thick mucus and making it easier to clear. It also soothes irritated nasal and sinus tissues, keeps passages moist, and supports the body’s natural ability to breathe more easily.
You can get premade saline solution (recommended).
What % Saline?
A good rule of thumb is:
It’s best to stick with 0-9% or 3%. Going too high can actually cause irritation to the lungs.
You can nebulize up to to 5-6 times a day - any age
How to Nebulize
There's a video in this post showing you how to nebulize.
Nebulizing FAQ
How much saline should I use?
If your DIYing saline, put in 1tsp. If you are using pre-made tubes just squirt one whole tube in (~1tsp)
How long should you nebulize?
Until it’s empty. Usually takes 10-20 minutes; you can do this 5-6 times a day
How do I clean it?
You only need to clean the mask. You can clean with soap and water or spray and wipe with a natural, non-tox disinfectant like Force of Nature.
What age can I nebulize?
Any age! Even babies!
Nasal Irrigation for Adults
Saline nasal rinses can relieve congestion by flushing out excess mucus, allergens, and irritants from the nasal passages. They also help thin thick mucus, making it easier for your body to clear and improving airflow, while soothing irritated tissues and supporting natural nasal function.
It’s typically recommended to nasal rinse up to 3 times a day. Exceeding this can potentially cause irritation, so it's best to start with once or twice a day and see how your body responds. Compliance will be best with older kids - adults
Nasal Aspirators + Saline for Babies
Nasal aspirators are designed primarily for babies because infants can’t blow their noses on their own. For older children who can usually blow their noses effectively, aspirators aren’t typically needed. For babies you can put in a few drops or spray of saline, then suction. Even better, do this after or during a steam shower.
Steam Showers for Babies
One of the easiest ways to help congested babies is to sit with them in a steam shower. Turn the shower on as hot as it will go, close the door, and sit in the steam with them. If nursing, you can breastfeed them simultaneously!
This is a great time to follow up with some saline drops and a nasal aspirator (previous slide). Mucus will be nice and thin, and easy to suction.
Herbal Steam Facial for Adults
1) Choose your desired herbs and place them in a bowl that can safely handle hot water. 2) Heat water until it’s steaming (but not boiling), then carefully pour it over the herbs 3) Lean over the bowl, keeping your face about 8 to 12 inches away 4) Close your eyes and breathe in the steam **For a stronger effect, you can drape a towel over your head and shoulders to trap the steam
Herbs/oil to consider: oregano, eucalyptus, thyme, basil, chamomile, peppermint, lavender
Best suited for adults, as the burn risk is high.
The Power of Xylitol
Xylitol is a powerful ally for nasal congestion and sinuitis because it helps moisturize the nasal passages, reduces inflammation, and inhibits the growth of bacteria and viruses.
It can be used both as a nasal spray and in nasal irrigation (rinses). Nasal irrigation with xylitol flushes out mucus, allergens, and irritants more thoroughly, making it ideal for severe congestion and infections.
Xylitol nasal spray lightly coats and protects the nasal mucosa, providing ongoing hydration and antimicrobial benefits, without the rebound effects of medicated nasal sprays. Many people use irrigation first to clear the passages, then follow with a xylitol spray to maintain moisture and prevent further irritation.
Generally considered safe for young children. Some studies show effectiveness in children as young as 1 year old.
Humidifier
Humidifiers are important during sinus infections because they add moisture to the air, which helps keep nasal passages from drying out and mucus thin. This makes it easier for your sinuses to drain, reduces congestion and pressure, and soothes irritation in the nasal lining.
Maintaining humidity in the range of 40-60% can also reduce transmission of pathogens (safe for any age).
When sickness hits our home, I always make sure to have a humidifier going in my kids’ rooms when they sleep, as well as in the family room to ensure the overall humidity remains in that 40-60% range. I also keep hygrometers in every room year round, so I can keep an eye on the %. Even if we aren’t sick if I notice the rooms getting dry (typically only happens in the winter), then I’ll turn on our humidifiers as a preventative.
Get an Adjustment
Whenever anyone in our family starts to show any sign of sinus issues I immediately book with our chiropractor for an adjustment.
Your sinuses are eight air-filled spaces in the bones of your forehead, cheeks, and around your eyes. When you’re healthy, they stay open and moist to filter out dust and pollutants, but allergies, colds, or sinus infections can cause inflammation, swelling, and mucus buildup that lead to pressure and congestion.
Chiropractic care can help by improving alignment, circulation, and drainage. Treatments often include gentle spinal adjustments and percussion to loosen chest congestion, along with targeted massage across the forehead, nose, and cheeks to help move trapped mucus. Some chiropractors also use a small handheld tool called an Activator to deliver precise impulses that ease tension and support clearer breathing.
This is also a great way to help prevent ear infections, especially in children, since their Eustachian tubes are shaped differently and don’t drain as easily. Great for any age!
Red Light Therapy
Red light therapy (RLT) can help relieve congestion by reducing inflammation and swelling in the sinuses, improving blood flow, and supporting cellular repair in the nasal tissues. By calming inflamed sinus linings and enhancing circulation, it may make it easier for mucus to move and clear from the nasal passages.
Position your device a few inches from the face, targeting the sinus areas (forehead, cheeks, and around nose). Tbh since I have the LUMEBOX, I feel comfortable resting it right on my face while wearing my protective goggles (idk if that’s technically recommended, but I’m comfortable with it).
The LUMEBOX is the ONLY red light device I know of that measures EMF at 0cm, which is why I feel comfortable using it so close.
code: THENATURALMINDEDMAMA will give you $260 off!!
RLT has not been extensively studied in children, so always check with your pediatrician. But, so far, the studies have not shown any concerns and is thought to be generally safe. We use on our kids.
Start Garlic Oil Ear Drops
Colds/congestion and respiratory infections are one of the top causes of ear infections in kids. We always start garlic drops in our kids as soon as congestion begins, as an ear infection preventative.
Garlic is a natural antibiotic and antiviral. One study showed that naturopathic ear drops containing garlic was just as effective in managing ear pain as OTC ear drops. Another found that allicin and s-allyl cysteine (SAC), two derivatives of garlic, were effective at killing certain microorganisms that cause ear infections. However, these treatments were found to be less effective than ciprofloxacin or fluconazole.
Great for any age as long as the ear isn’t perforated.
Start Taking Raw Garlic: nature's antibiotic
Unlike antibiotics that kill both good and bad bacteria, garlic supports the immune system and breaks down the protective biofilms around pathogens, helping the body fight infections naturally. It contains over 200 phytonutrients, including allicin, known for its strong antibacterial, antiviral, and antifungal effects.
If you are prone to sinus infections and want to be proactive, start taking garlic AS SOON as congestion/sinus symptoms begin to hopefully prevent an infection. If you suspect you have an active infection, begin the protocol, give it a day, and if things continue to worsen call your doctor.
A congested baby who hasn’t started solids yet cannot follow this protocol. If mom is breast-feeding she could do it, but I would imagine the antibiotic properties of garlic passed through breastmilk is minimal. I would just start the ear drops, instead, for a baby!
How to Prepare and Dose
Finely chop, mince, or grate a clove of garlic and let it sit for 10–15 minutes so its beneficial compounds can fully form.
mix into a cup of water or juice and take it like a shot, or
if your stomach can’t handle that you can grate it into soup, or
grate it into olive oil and spoon into a baked potato, or
grate into olive oil or butter and spread onto sourdough
Do this 3x a day (so 3 cloves total) while symptoms are acute, and continue for about 7-10 days - the same you would for an antibtioic.
Peppermint Compress
My FAVORITE thing to do when I’m struggling with sinus issues is to apply peppermint oil (diluted with coconut oil) on the sinus areas of my face, then place a warm heating pad over my face. It feels so good, and is very relaxing.
The age of use when it comes to essential oils is very divided, even amongst trusted medical establishments. John Hopkins Medical does not recommend the use of peppermint oil under 30 months, and CHOP does not recommend any essential oils under the age of 3. Whereas our pediatrician is comfortable with it at almost any age, as long as its properly diluted.
However, I would be extremely cautious applying a “hot” oil like peppermint on or near a child’s face. I would feel comfortable diluting and applying to Miles’ forehead, but I would not trust my 18 month old to not touch it and get it in her eyes.
The dilution for full-term infants, ages 0-3 months, is 0.10% to 0.20%. This equals 1-2 drops of essential oil per 1oz of carrier when being used for whole-body application. For spot usage, you can use 3-9 drops of essential oil per 1oz of carrier. This applies for general oil application, not solely peppermint. I would be very cautious with any “hot” oil on a child. (PLAANT THERAPY)
Onion Chest Poultice
Onion chest poultices are an old-school remedy that people have used for generations to help with congestion. The idea is that the natural compounds in onions, like sulfur and antioxidants, create a warming, soothing effect on the chest when applied as a poultice. This warmth can help loosen mucus in the airways and make breathing feel easier.
Chop and steam or saute an onion in a bit of water for 5 minutes. Pour into a towel.
Fold up and apply to chest for 20 minutes
*make sure to let the poultice cool down enough so it’s still warm, but doesn’t burn the skin.
Can be done multiple times a day as needed. For any age as long as there’s compliance.
Other options easier for younger kids: ONIONS BY BED. Slice an onion and set it by the bed when you sleep. The vapor helps thin the mucus over night. ONIONS IN SOCKS. Chop up onion and put on bottom of feet, then cover with socks.
Castor Oil Packs
Castor oil packs may help with congestion by promoting circulation, supporting lymphatic drainage, and reducing inflammation in the chest and sinus areas. The warmth of the pack can also soothe the body, helping to relax tight tissues and make it easier for mucus to move and clear.
Saturate a cotton, wool, or flannel cloth with organic, cold-pressed castor oil
Apply to the chest
Cover with plastic wrap or a towel to hold the pack in place, or you can get a castor oil pack wrap
Place a heating pad or warm compress on top to boost absorption (optional but recommended)
Leave the pack on for an hour
When you’re done you can store the cloth in a sealed bag and reuse several times before replacing
There is no strict minimum age in medical literature, but generally recommended waiting until a child is at least 2-3 years old.
Mustard Seed Chest Packs
Mustard seed chest packs work by creating warmth and stimulating circulation, which can help loosen mucus and make it easier to expel. The mild irritation from mustard seeds is thought to draw blood flow to the chest, easing tightness and supporting the body’s natural clearing processes.
Mix 1 TBSP mustard powder and 4 TBSP flour
Add a bit of water to make a pancake batter consistency
Lay out a cloth or thin t-shirt and pour the mixture on top
Cover chest with coconut or olive oil
Place the mustard pack on the chest
Cover with a warm source
Leave on no more than 20 minutes
**Look under the plaster every 2–5 minutes to monitor redness, and remove it if the skin shows signs of blistering.
Mustard seed chest packs are more potent and potentially more irritating than castor oil/onion packs. Typically not recommended for infants or young children under the age of 5 or 6. For older children use a very thin layer and shorter applications (5-10 min), and always have a barrier cloth between mustard and skin.
BE PREPARED: the bare minimum to purcahse NOW
It’s ideal to be prepared beforehand, so you aren’t scrambling last minute (when sickness loves to hit). These are the bare minimums I would get now to have on hand.
I think these are all important to have on hand, but if you’re on a tight budget and need to spread purchases out, this is the order I would go in:
first priority
nebulizer
humidifier
nasal spray (saline + xylitol ideally)
nasal aspirator + saline drops (for babies)
second priority
saline for nebulizer (you can always DIY in a pinch)
nasal irrigator/rinse
garlic oil drops (for babies + kids)
chest rub
hygrometer
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