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Blocked / stuffy / runny nose

When the season comes, escaping a cold or flu can be quite the struggle.

One of the most annoying symptoms when catching a cold is the distressful nose situation, when initially we sneeze, then our nose drips and finally we end up with a stuffy nose which blocks our breathing and makes us sound funny when we talk. In our effort to resolve this, we blow our nose and usually nothing comes out. Most people believe that our nose is being blocked by too much mucus in the nasal passages. However, a clogged nose is the result of an inflammation of the nasal blood vessels.

In the case of the "runny nose" or increased nasal discharge, the excess mucus may run down the back of our throat (postnasal drip) and may cause a cough or sore throat.

Blocked / stuffy / runny nose


A stuffy or runny nose may be the result of several conditions:

  • Common cold
  • Flu
  • Sinus infection
  • Allergies
  • Nasal polyps
  • Vasomotor rhinitis
  • Use of some nasal sprays or drops for more than 3 days (may worsen nasal stuffiness)


Regardless of the cause, there are several easy ways to relieve a stuffy nose

1. Stay hydrated

Hydration is important when our nose is blocked. We can drink almost all kinds of liquids in order to be hydrated when we’re sick, such as water, sports drinks, and juices. They aid to the thinning of the mucus in the nasal passages, so that the fluids are easily extracted from our nose, thus reducing the pressure in our sinuses.

Stay hydrated
Take a shower

2. Take a shower

Having a hot shower usually helps us breathe much better in the case of a stuffy nose. The reason for that is that the steam released in a shower helps to thin out the mucus and reduce inflammation in the nose. Even for a little while, a hot shower can help our breathing return to normal.

The same effect can be achieved when we breathe steam from hot water in a sink or a pot having placed a towel over our head. As soon as the steam has build, we take in deep breaths, being cautious so that we don’t burn our face on the hot water or steam.

3. Use a warm compress

We can unclog a stuffy nose, by helping the nasal passages open using a warm compress as well. We make a warm compress by soaking a towel in warm water, squeezing the water out of the towel and finally folding it and placing it over our nose and forehead. The heat provides comfort from pain and inflammation. We may use this practice as often as we need.

Use a warm compress
Use a humidifier

4. Use a humidifier

A quick and easy way to reduce sinus pain and relieve the symptoms of a stuffy nose is the use of a humidifier. A humidifier increases the humidity in a room by converting water into moisture. Breathing moisturized air may thin mucus, soothe irritated tissues and decrease swollen blood vessels. Nose fluids can therefore be emptied and we breathe again normally.

5. Use a saline spray

Using saline, which is a saltwater solution, can enhance hydration. When we use a nasal saline spray, we increase the moisture in our nostrils. This helps thin the mucus in our nasal passages, helping the extraction of fluids from our nose thus improving breathing.

Use a saline spray

Delmar Fresh

Delmar Fresh is an isotonic seawater solution enriched with eucalyptus oil to help relieve symptoms of cold & flu such as blocked and runny nose, giving a pleasant feeling of freshness.