Natural Congestion Relief That Works

Congestion always seems to hit at the most inconvenient time. Whether it’s you, your toddler, or your whole household, that stuffy, heavy feeling can throw off sleep, make eating miserable, and leave everyone grumpier than usual.

And as a mom, I’ve learned there’s nothing worse than watching your kid struggle to breathe comfortably. Especially when the options at most stores feel either too harsh or full of junk.

Because of this, I want to share what I do in our home! Let this blog be your go-to for understanding what’s going on in the body when you’re congested, learn about my favorite non-toxic remedies and brands to help, and how I support the whole body through sickness - especially those tiny bodies that need a little extra care.

What Is Congestion, Anyway?

Congestion happens when the blood vessels in your nasal passages become inflamed, and the tissues swell. This swelling, combined with excess mucus production, blocks airflow and gives you that stuffy nose or sinus pressure feeling. Your body is trying to trap and flush out a virus or irritant, which is a good thing, but it can feel miserable in the meantime.

In toddlers, congestion often hits harder because their airways are smaller, and they haven’t yet mastered how to blow their nose or clear things out. Cue the all-night snoring, interrupted sleep, and constant runny nose.

My Favorite Non-Toxic Products for Congestion Relief

Here’s what I actually keep on hand and use when anyone in our family starts showing signs of congestion, whether it’s a stuffy toddler or a sinus-pressure-filled adult day.

Earthley Wellness

Earthley’s Sinus Saver is one of my favorite tinctures for opening up the sinuses naturally. With herbs like nettle, elderflower, and peppermint, it gently supports drainage and reduces inflammation — and it’s kid-safe (over 1 year).

Their Elderberry Elixir is a year-round staple for us. It's packed with antioxidants and supports the immune system, especially when you feel something coming on.

Their Feel Better Fast tincture is my first stop when I feel something coming on. It’s a blend of immune-supporting herbs designed to help your body fight illness naturally.

If there’s a cough in the mix, Cough-B-Gone is a gentle, herbal way to soothe irritated throats and support healthy respiratory function—no artificial flavors or dyes, just plant-based goodness.

Dr. Green Mom 

I love her Immunity Boost for overall immune support during cold and flu season. If a fever pops up, her Temperature Tamer can help encourage the body’s natural fever response while keeping little ones comfortable. Check out and click on the picture here to see even more favorites that I didn't list here! And use code jessicahaizman for 10% off!)

Hyland’s Naturals Cold Tablets 

These tablets are a gentle homeopathic option for easing common cold symptoms in both kids and adults. They dissolve quickly (even for toddlers) and don’t contain artificial colors or preservatives.

Boiron ColdCalm + Coryzalia

Boiron’s ColdCalm (for adults) and ColdCalm (for littles) are homeopathic remedies that help ease early cold symptoms — including congestion, sneezing, and runny nose. They dissolve easily in the mouth and are great to start at the first sign of illness.

Genexa  

Remember, a mild fever is actually part of the body’s healing process—but if it gets concerning, we’ll reach for Genexa Acetaminophen as a cleaner option. It’s free from artificial dyes, flavors, and unnecessary fillers, making it a better choice when fever-reducing medication truly is needed.

They also carry an Organic Honey Cough Syrup for older kiddos and adults.

Saline Spray or Drops

Good old saline works wonders for thinning mucus. For babies and toddlers, Little Remedies saline drops are gentle and easy to use. For older kids and adults, I love Xlear, which has xylitol for added antimicrobial support.

NoseFrida and Nasal Aspirator

When it comes to helping little ones breathe easier, clearing out that stubborn mucus can make all the difference. Yes, it looks weird. Yes, it works. The NoseFrida helps clear baby and toddler noses quickly and effectively, especially before naps or bedtime. Once you try it, you’ll wonder how you lived without it. You control the suction, so you can clear your child’s nose quickly without causing irritation. It’s also easy to clean and lasts much longer than those tiny hospital bulb syringes.

For especially stubborn congestion or when you need a little extra help, a nasal aspirator can be a game-changer. These battery-operated or electric versions offer consistent suction, which can be quicker and less frustrating for both you and your child. They’re perfect for when you need to get the job done fast, so your little one can rest comfortably and breathe easier.

Neti Pot (for Adults)

This one is a game-changer for adults. Using a Neti Pot with warm saline water can flush out sinus passages and relieve pressure. I use it whenever I feel congestion settling in, especially during allergy season or travel.

Cold Compress or Gel Ice Mask

For sinus headaches or pressure, a cold gel eye mask can bring instant relief. I keep mine in the fridge and use it in the evenings when my sinuses feel heavy. You can also use a frozen face roller across your cheeks and forehead for lymphatic support.

Using an eye massager when you’re congested can be surprisingly soothing. Gentle heat and vibration help increase circulation around the sinuses, easing pressure and reducing the achy, heavy feeling congestion can cause around your eyes and forehead. Plus, it’s a relaxing way to unwind, which can help your body shift into rest-and-repair mode so you recover faster.

Essential Oil Chest Rub

For toddlers and older kids, I use a non-toxic chest rub like Hyland's Chest Rub (safe for under 2) or Earthley’s Breathe Well Salve. For adults, I’ll mix a few essential oils (like peppermint or rosemary) with a carrier oil and apply to my chest or feet.

Herbal Steams

I love doing herbal steam bowls (for adults) with dried peppermint, eucalyptus, or thyme. I just pour boiling water into a bowl, toss in the herbs, drape a towel over my head, and breathe in deeply for 5–10 minutes. This is amazing for stubborn sinus congestion and feels like a mini spa moment.

Humidifier

One of the simplest yet most effective tools for easing congestion—especially during dry months—is a humidifier. Adding moisture to the air can help soothe irritated nasal passages, loosen mucus, and make breathing more comfortable for both adults and kids. We run one in our bedrooms overnight whenever someone in the family is feeling stuffy. For little ones, it can also help prevent their tiny nasal passages from drying out, which can make congestion worse. Look for a cool-mist option for safety in children’s rooms, and make sure to clean it regularly so it stays free from mold or bacteria.

One of my absolute FAVORITE options is this stainless steel humidifier. It’s completely nontoxic, doesn’t leach harmful chemicals into the water or air, and is built to last for years. Yes, it’s definitely a pricier investment, but it is so worth it for peace of mind and durability—especially if you use it regularly during cold and flu season. Bonus: pairing a humidifier with a few drops of kid-safe essential oils in a nearby diffuser (not in the humidifier itself) can create a soothing, spa-like sleep environment when they need it most.

Supporting the Body When You’re Sick (Especially With Congestion)

Dealing with congestion isn’t just about clearing the nose — it’s also about supporting the whole body to recover.

• Hydration is key — Drink plenty of water or herbal teas. Warm liquids help thin mucus and soothe the throat.

• Minerals matter — We love adding LMNT electrolytes or coconut water to keep up with mineral loss (especially if there’s a fever or lots of mucus).

• Rest when you can — Easier said than done with kids, I know. But I try to lean into slower days, skip extras, and create space for sleep.

• Steamy showers + humidifiers — Moisture in the air helps loosen congestion and relieve irritated sinuses. I run a diffuser or humidifier with lavender and cedarwood in the kids’ rooms.

• Lymphatic support — Gentle body brushing, frozen face rollers, or even jumping on the mini trampoline help move things through the body faster.

  
  

Toddler Congestion Tips

When your little one is sick, it can feel like you’re trying everything just to help them breathe a little easier. Here are my go-to toddler congestion tips:

• Steam sessions: Sit in a steamy bathroom with the shower running hot for 10–15 minutes before bed. Bring toys or books to keep it fun.

• Saline + suction: Saline drops followed by the nasal aspirator helps clear things out gently (especially before meals and naps).

• Elevate the head: Place a rolled towel under one side of the crib mattress to help with post-nasal drip.

• Warm foot baths: Soaking feet in warm water can help draw blood flow downward and ease sinus pressure.

• Skip the dairy (temporarily): For some kiddos, dairy can make mucus worse. If you're breastfeeding, continue to breastfeed as much as necessary and even more if they're wanting to!

Congestion is never fun — but with the right tools and a little prep, you can support your family naturally and gently. Whether it’s a runny toddler or your own sinus pressure, these non-toxic remedies make all the difference.

Let me know — what’s in your natural congestion toolkit?

xo,

Jess